What do you think?
Rate this book
The IBS Elimination Diet and Cookbook: The Proven Low-FODMAP Plan for Eating Well and Feeling Great
From the leading expert in FODMAPs and IBS, this is the go-to guide and cookbook for overcoming IBS by discovering your FODMAP sensitivities and eliminating them from your diet.
Originally self-published as IBS--Free at Last! and now expanded with 50 recipes, this is the bible of the low-FODMAP lifestyle. FODMAP is an acronym for a group of difficult-to-digest carbohydrates found in wheat, milk, beans, and soy, as well as some fruits, veggies, nuts, and sweeteners ("fermentable oligo-, di-, mono-saccharides and polyols"), and this book walks you through eliminating all of them from your diet, and then adding them back in one by one to discover your unique sensitivity fingerprint. Originally developed by researchers at Monash University in Australia, the low-FODMAP diet offers relief to IBS sufferers (estimated 64 million in the US), as well as those with Crohn's disease, ulcerative colitis, and nonresponsive celiac disease.
The IBS Elimination Diet and Cookbook offers the theory along with a step-by-step elimination program, comprehensive Q&A's, delicious recipes, and 25 full-color photos.
Originally self-published as IBS--Free at Last! and now expanded with 50 recipes, this is the bible of the low-FODMAP lifestyle. FODMAP is an acronym for a group of difficult-to-digest carbohydrates found in wheat, milk, beans, and soy, as well as some fruits, veggies, nuts, and sweeteners ("fermentable oligo-, di-, mono-saccharides and polyols"), and this book walks you through eliminating all of them from your diet, and then adding them back in one by one to discover your unique sensitivity fingerprint. Originally developed by researchers at Monash University in Australia, the low-FODMAP diet offers relief to IBS sufferers (estimated 64 million in the US), as well as those with Crohn's disease, ulcerative colitis, and nonresponsive celiac disease.
The IBS Elimination Diet and Cookbook offers the theory along with a step-by-step elimination program, comprehensive Q&A's, delicious recipes, and 25 full-color photos.
304 pages, Paperback
Published April 11, 2017
230 people are currently reading
524 people want to read
Ratings & Reviews
Friends & Following
Create a free account to discover what your friends think of this book!
Community Reviews
Displaying 1 - 29 of 29 reviews
June 24, 2020
Clear and literate presentation of the Low-FODMAP Elimination plan which has proven helpful for IBS and some autoimmune conditions.
Includes plans for vegetarians and vegans.
Includes plans for vegetarians and vegans.
July 15, 2017
This book is a must read for those suffering from IBS. The author has done immense research to categorize and explain what foods can irritate and why. For those that have tried other things and failed, this may be a way to put the power back into your own hands. Changing your diet can be difficult and frustrating but this book is a wonderful guide to make it easier to accomplish.
The book also gives step by step instructions how to eliminate foods from your diet and then to attempt to re-introduce them back it safely. The recipes included are also essential to help ease the transition into healthful and happy eating.
I received this book from the publisher but was not required to leave a review. All opinions expressed here are my own.
The book also gives step by step instructions how to eliminate foods from your diet and then to attempt to re-introduce them back it safely. The recipes included are also essential to help ease the transition into healthful and happy eating.
I received this book from the publisher but was not required to leave a review. All opinions expressed here are my own.
November 9, 2018
Super helpful research and practices for better figuring out how to manage IBS. Would definitely recommend if this is something you suffer with.
December 24, 2016
I received a free copy from NetGalley for review.
This was a good overview of the FODMAP Plan for those who already know a little bit already about IBS. It also goes in-depth about the studies related to FODMAP and IBS for those who want it.
This was a good overview of the FODMAP Plan for those who already know a little bit already about IBS. It also goes in-depth about the studies related to FODMAP and IBS for those who want it.
June 20, 2017
I received this book as a giveaway. That being said I found this book was a good overview of the FODMAP Plan for those who already know a little bit already about IBS. It also goes in-depth about the studies related to FODMAP and IBS for those who want it.
October 28, 2019
If you're suffering from a gastrointestinal condition and your doctor has recommended a low-FODMAP diet, this is the book you want. Patsy Catsos is a hero of clarity and helpfulness, and seems like the loveliest person. I've tried many of the recipes and they've all been delicious. Make sure you read the whole thing before launching into it, as it's important to understand what FODMAPs are, what you're getting yourself into, and how the diet needs modification for different health conditions. This is certainly not the easiest diet to adhere to, but the book makes it easier, and, for those for whom avoiding their trigger FODMAPs is to be a lifelong concern, the reintroduction phase of the diet is straightforward and likely to be very useful.
June 10, 2017
Great and informative book.
November 24, 2018
Clear, useful, informative and understandable. I have made a few changes and forays based on this plan and am having positive results so far. This is one I'm thinking of buying for home!
December 8, 2018
So far, good recipes and some new info re:IBS
June 9, 2017
From the back cover: “…this is the complete guide and cookbook for overcoming IBS by discovering your dietary triggers. Using (the author’s) established, step-by-step elimination diet, you’ll build a personalized, doable, and fulfilling diet around nutritious, delicious foods that let you finally feel your best.”
The book begins with a foreword, written by Dr. William D. Chey and Professor Timothy T. Nostrant, and then goes on to a preface written by the book’s author.
At first glance, this book has a very “textbook” style to it, which may be overwhelming to some readers. This also makes the book come off a bit dry and reference-like – this might be another possible turn off for readers who may be looking for an easy, quick IBS solution, but I can tell you from experience there’s no such thing as a quick IBS solution.
In a nutshell, the author is recommending that IBS sufferers experiment with eliminating possible dietary triggers. As an IBS sufferer (having been first diagnosed in my early twenties), this is exactly what I’ve done and I can say that this method absolutely works.
IBS is a somewhat mysterious illness, with no definitive medical tests currently available. What might be a trigger for some sufferers might not be for others. It can be downright frustrating to get to the bottom of what causes our IBS flare-ups. But the author has hit upon practically all of the very same things I’ve found to be my own personal dietary triggers. Things like gluten, fructose, lactose, even certain carbs, can cause IBS flare-ups in some sufferers. The only way to know for sure is to experiment and eliminate, while keeping a diet journal.
The author also shares plenty of recipes, food alternatives, charts and other valuable tools. There’s a ton of information in this book and it’s not exactly a sit-down-and-eliminate-your-IBS-in-a-day fix. It’ll take time to work to through this book and put it to proper use, but it’ll definitely be worth the effort. Thanks to Blogging for Books and the publisher for providing a complimentary book!
5 of 5 Stars, Susan Barton, https://ebookreviewgal.com
The book begins with a foreword, written by Dr. William D. Chey and Professor Timothy T. Nostrant, and then goes on to a preface written by the book’s author.
At first glance, this book has a very “textbook” style to it, which may be overwhelming to some readers. This also makes the book come off a bit dry and reference-like – this might be another possible turn off for readers who may be looking for an easy, quick IBS solution, but I can tell you from experience there’s no such thing as a quick IBS solution.
In a nutshell, the author is recommending that IBS sufferers experiment with eliminating possible dietary triggers. As an IBS sufferer (having been first diagnosed in my early twenties), this is exactly what I’ve done and I can say that this method absolutely works.
IBS is a somewhat mysterious illness, with no definitive medical tests currently available. What might be a trigger for some sufferers might not be for others. It can be downright frustrating to get to the bottom of what causes our IBS flare-ups. But the author has hit upon practically all of the very same things I’ve found to be my own personal dietary triggers. Things like gluten, fructose, lactose, even certain carbs, can cause IBS flare-ups in some sufferers. The only way to know for sure is to experiment and eliminate, while keeping a diet journal.
The author also shares plenty of recipes, food alternatives, charts and other valuable tools. There’s a ton of information in this book and it’s not exactly a sit-down-and-eliminate-your-IBS-in-a-day fix. It’ll take time to work to through this book and put it to proper use, but it’ll definitely be worth the effort. Thanks to Blogging for Books and the publisher for providing a complimentary book!
5 of 5 Stars, Susan Barton, https://ebookreviewgal.com
May 23, 2017
Eating well and feeling great captured my attention in this rather formidable title. Both of those outcomes are high on my agenda. IBS or Irritable bowel syndrome isn’t something that I find folks discussing openly in group settings, but if it afflicts you or someone you know this is a book to have. Don’t let that big title put you off. Catsos’ plan may be able to help.
That said, this will require some serious reading and planning to implement. IBS is uncomfortable, inconvenient, embarrassing, and bunch of other descriptions of that ilk. To have a means to leave that life and rejoin the “normals” might be worth it. This book explains the current thinking on the causes of IBS, its symptoms, and how to plan and implement a diet that can ease the distress of this syndrome. Some of it seems to fly in the face of current wisdom related to bowel health. The author realizes that and explains why that is the case.
The happy part of all this study is that it isn’t really all that bad once you begin to grasp that FODMAP acronym. Don’t let it scare you off. It’s just a way of classifying certain carbs that have been found to trigger symptoms. That’s a bit more manageable for me. Carbs I get, although I wasn’t aware of how varied they are. Then after becoming familiar with the lists she provides to identify some of the culprits or combination of culprits, you can start your own project of discovering what works best for you. Work your meals around that information and soon you’ll be eating well and feeling great.
Yes, there are some recipes and substitution lists to get you headed in the proper direction. Soups, veggies, main courses, desserts. Finally, there’s bibliography and reading list if you want more or want to investigate her sources.
When you’ve had enough of IBS this might be a great place to start to reclaim your life.
I received this book from the publisher in exchange for a review.
That said, this will require some serious reading and planning to implement. IBS is uncomfortable, inconvenient, embarrassing, and bunch of other descriptions of that ilk. To have a means to leave that life and rejoin the “normals” might be worth it. This book explains the current thinking on the causes of IBS, its symptoms, and how to plan and implement a diet that can ease the distress of this syndrome. Some of it seems to fly in the face of current wisdom related to bowel health. The author realizes that and explains why that is the case.
The happy part of all this study is that it isn’t really all that bad once you begin to grasp that FODMAP acronym. Don’t let it scare you off. It’s just a way of classifying certain carbs that have been found to trigger symptoms. That’s a bit more manageable for me. Carbs I get, although I wasn’t aware of how varied they are. Then after becoming familiar with the lists she provides to identify some of the culprits or combination of culprits, you can start your own project of discovering what works best for you. Work your meals around that information and soon you’ll be eating well and feeling great.
Yes, there are some recipes and substitution lists to get you headed in the proper direction. Soups, veggies, main courses, desserts. Finally, there’s bibliography and reading list if you want more or want to investigate her sources.
When you’ve had enough of IBS this might be a great place to start to reclaim your life.
I received this book from the publisher in exchange for a review.
May 16, 2017
As a young teenager in Highschool, I was given the diagnosis of IBS. I had thought I had managed my symptoms well, but to be honest there wasn't a lot of information, much less cookbooks out until the last 5 years on what IBS was or how to even cook for it. Not everyone who has IBS is sensitive to the same things or will have the same reactions. It is important to figure out what your triggers, so you can eliminate food from your diet to help your overall gut balance, which controls everything. Did you know that your gut controls your immune system, your hormones, your endocrine system and so much more? Well, it does and getting it under control is a game changer! This book is a must have for anyone who is looking to find the right diet. It is user friendly and will help heal your gut! I give this book 4/5 stars. Thank you to the publishers for providing me a complimentary copy for my honest opinion. A favorable opinion was not required.
August 14, 2017
This was a really helpful guide for low fodmap diets. I really appreciated the workbook style that allows you to track what you eat and the effects the food has on you. I also really liked the huge recipe section included in the book that has lots of healthy ideas for being fodmap free. The photos in this book made me super excited about this eating style. I can't wait to put what I learned into practice.
February 20, 2018
This book is a great resource not only for those who are following the low-FODMAP diet to discover their IBS triggers, but also for health professionals to help guide their patients through the process. The recipes provided in the book look extremely delicious as well. I really like how this book is laid out making topics easy to find.
March 13, 2021
Most of this book is a guide opposed to a cookbook so there is LOTS of information here. However, it's not a heavy read. It is written so that you can understand it, even if you're not a dietian. My dietian recommended it to me, and anyone who is considering a low FODMAP diet to identify IBS triggers absolutely should be getting this book.
January 1, 2019
Finally a diet that made my stomach pains go away. I've had stomach problems my whole life and nothing else has worked. Though this process, I discovered foods that were bothering me the most and can now avoid or eat sparingly for a better experience.
August 15, 2021
Very educational & enlightening!
May 20, 2017
A good instructional book for changing my diet. I am looking forward to using it more.
December 19, 2018
Life-changing. For those who suffer from IBS and have lost faith in doctors, give this a read and a try.
February 25, 2020
The formatting of the book was difficult to read. Was not a fan of the coloring book type paper and the photos in the middle of the book.
3/5stars
3/5stars
June 14, 2017
I recently did a round of Whole30 eating last month. I completed it successfully but I still feel bloated at times. When I had the opportunity to review this book I was interested. I don't have IBS but I wanted to learn more about Low-FODMAP eating because I noticed that there are some foods that seem to cause bloating and distress in my stomach. This book is written by Patsy Catsos, she is a registered nutritionist with two degrees in nutrition with experience as a research dietitian.
I did learn a lot about Irritable Bowel Syndrome in this book There is a section of questions to ask your doctor, how to find a doctor, what lab tests that the doctor might order etc. This book is clear that it is not to be used to diagnose yourself (Page 47). It is mentioned in the book to not use this diet if you do not have IBS unless instructed by a physician to do so. It's pretty clear about that. Since I don't have enough symptoms to warrant a trip to the doctors I am not going to go through the whole diet and elimination process. What I will do is narrow down which foods make me feel bad. Once I
do that I'll compare my list to the High-FODMAP list in the book to see if there's a correlation.
More about the book, there are four parts to the book. Part one is basics of IBS and FODMAPS. There's a section with detailed questions to ask yourself if you are having symptoms. There is a detailed baseline symptom survey you can take. This is a great idea if you sart this way of eating you can look back and see if you are experiencing positive or negative reactions.Part one also includes making a plan to start and what you need to do to get ready to eat a Low-FODMAP diet. There are grocery tips, a section for vegans, grocery lists, and sample menus.
Part two of the book talks about "the Two-Phase Program, it's an eight step program where you eliminate the FODMAP foods, then you gradually reintroduce them to see how your body tolerates them. There are menus, lists of foods you can have, and more shopping lists in this section.
Part three is recipes, recipes, recipes. Most of the book is black and white except this section has about 7 pages front and back of color photos of foods. Many of the recipes look appealing. The Hummingbird Muffins are on my list of things to try.
Part four of the book is where you can read about the science of this way of eating and more about IBS. The author makes it clear that the elimination part of this diet is temporary, the end goal is to add as many foods back to a persons diet as possible, only leaving out what negatively effects the body.
Would I read it again? I would reference this book, but not read it cover to cover.
Would I recommend it to adults? Yes if the subject matter came up.
I received this book from Blogging for Books for this review. I was under no obligation to give a positive review. All opinions are on my own. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.
I did learn a lot about Irritable Bowel Syndrome in this book There is a section of questions to ask your doctor, how to find a doctor, what lab tests that the doctor might order etc. This book is clear that it is not to be used to diagnose yourself (Page 47). It is mentioned in the book to not use this diet if you do not have IBS unless instructed by a physician to do so. It's pretty clear about that. Since I don't have enough symptoms to warrant a trip to the doctors I am not going to go through the whole diet and elimination process. What I will do is narrow down which foods make me feel bad. Once I
do that I'll compare my list to the High-FODMAP list in the book to see if there's a correlation.
More about the book, there are four parts to the book. Part one is basics of IBS and FODMAPS. There's a section with detailed questions to ask yourself if you are having symptoms. There is a detailed baseline symptom survey you can take. This is a great idea if you sart this way of eating you can look back and see if you are experiencing positive or negative reactions.Part one also includes making a plan to start and what you need to do to get ready to eat a Low-FODMAP diet. There are grocery tips, a section for vegans, grocery lists, and sample menus.
Part two of the book talks about "the Two-Phase Program, it's an eight step program where you eliminate the FODMAP foods, then you gradually reintroduce them to see how your body tolerates them. There are menus, lists of foods you can have, and more shopping lists in this section.
Part three is recipes, recipes, recipes. Most of the book is black and white except this section has about 7 pages front and back of color photos of foods. Many of the recipes look appealing. The Hummingbird Muffins are on my list of things to try.
Part four of the book is where you can read about the science of this way of eating and more about IBS. The author makes it clear that the elimination part of this diet is temporary, the end goal is to add as many foods back to a persons diet as possible, only leaving out what negatively effects the body.
Would I read it again? I would reference this book, but not read it cover to cover.
Would I recommend it to adults? Yes if the subject matter came up.
I received this book from Blogging for Books for this review. I was under no obligation to give a positive review. All opinions are on my own. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.
January 6, 2025
I have followed the low fodmap diet for ten years (successfully reducing my IBS symptoms) and wanted to update and double-check my knowledge. I think this book is an ok introduction, but for my purpose, it did not help.
Its weakness lies in the simplifications the author makes. I was hoping for a detailed list of foods and their fodmap load, but the included list is so generalised that it's not helpful to me.
How so? From my longterm experience, I could easily identify two fodmap groups I tend to have issues with: Fructose and Oligosaccharides. Yet even within these, I am totally fine with some foods the author lists and react to even small amounts of others. If more info on these foods (e.g. average fodmap load per 100g) had been provided, I might have been able to find a pattern. Something to refine my current go-to/avoid food list.
I will look elsewhere.
Why is the FODMAP food list hidden two thirds through the book in the chapter on food reintroduction, instead of being its own longer chapter early on?? This just feels like the author doesn't trust the reader to think for themselves.
Its weakness lies in the simplifications the author makes. I was hoping for a detailed list of foods and their fodmap load, but the included list is so generalised that it's not helpful to me.
How so? From my longterm experience, I could easily identify two fodmap groups I tend to have issues with: Fructose and Oligosaccharides. Yet even within these, I am totally fine with some foods the author lists and react to even small amounts of others. If more info on these foods (e.g. average fodmap load per 100g) had been provided, I might have been able to find a pattern. Something to refine my current go-to/avoid food list.
I will look elsewhere.
Why is the FODMAP food list hidden two thirds through the book in the chapter on food reintroduction, instead of being its own longer chapter early on?? This just feels like the author doesn't trust the reader to think for themselves.
July 28, 2019
I hate diet books and I wouldn't be reading this if the doctor hadn't prescribed me a diet and then told me to Google it. The author has the appropriate credentials, though, and the lists of approved foods were organized conveniently. It did answer a lot of my questions and teach me the basics about these seemingly random foods I'm now avoiding. There are just a few recipes, and they're useful to show me what cooking looks like in my new world, but I think I'm going to avoid having to all the weird flours for as long as I can, since this diet is temporary. The garlic-infused olive oil tip should be very useful for making recipes from elsewhere safe for the diet. I wish there were better help for selecting processed foods, because it's hard to avoid them in my area and ingredient lists are overwhelming, especially when you're hungry. Also brand recommendations for approved sauces and such would be great. I know, I have to make it all myself now, but a few jars of approved condiments would be so nice.
Read
December 9, 2017I lived amicably with IBS for about a year, but, recently, the pain has been affecting my daily life. This book is a broad stroke of the condition and FODMAPs. Nothing too technical. Its goal is to get you on the diet, so you can determine your triggers. And, considering I'm new to this, it didn't scare me or make me think I'd never be able to eat anything tasty.
The author's done thorough research to classify foods. I didn't find many recipes I would enjoy, but it's detailed with ingredients and snacks. I wish there was a companion app, so I could have it with me to reference.
The author's done thorough research to classify foods. I didn't find many recipes I would enjoy, but it's detailed with ingredients and snacks. I wish there was a companion app, so I could have it with me to reference.
November 28, 2023
I like how this book goes through, in detail, what the low Fodmap diet is. And what it isn't. Also there seems like a careful measured way of testing foods and food groups. Will try the testing after the holidays. Hopefully it will help me isolate my problem foods and allow me to add in some foods that aren't really a problem.
June 3, 2017
If you're considering reading this book, read The Elimination Diet by Alissa Segersten and Tom Malterre instead. This one makes no sense. The only reason it got two stars instead of one is because it had a couple recipes in it that I actually want to try.
April 18, 2023
4 weeks left of this diet. Hopefully it works!!!!!
Nutritionist recommended this to me. Informative and useful and goes a tiny tiny bit into the science but I think the science is still being fleshed out.
Nutritionist recommended this to me. Informative and useful and goes a tiny tiny bit into the science but I think the science is still being fleshed out.
April 21, 2017
It isn’t a topic that is often discussed with strangers (if at all), but anyone who suffers with IBS knows there is SOMETHING going on in their digestive system that isn’t quite right. And that person has probably spent years searching for the answer.
This book explores the relationship of FODMAPs to IBS. While IBS is a well-known term, we are only recently hearing much about FODMAPs. The idea of a low-FODMAP diet as part of the treatment for IBS has been gaining traction in the past year. Go ahead, Google it – a quick search for “fodmap” returns 31 million hits!
So what’s a FODMAP anyway? The word is an acronym for “fermentable oigo-, di-, mono-saccharides and polyols,” which are a group of hard-to-digest carbs found mostly in wheat, milk, beans and soy (along with some fruits and veggies). Not everyone with IBS is sensitive to the same things, so it’s important to find out just what your senstitivites are. This book, originally self-published as IBS—Free At Last, has been expanded to include recipes and is designed to walk you through eliminating all the FODMAPs from your diet, then adding them back one at a time to uncover your individual sensitivities.
It is estimated that there are over 60 million IBS sufferers in the U.S, along with many others who suffer from Crohn’s, celiac disease and ulcerative colitis. Monash University in Australia has led the way in learning about FODMAPs and providing hope for millions who are all too familiar with the problem (whether they choose to talk about it or not!), but easy-to-understand specific information has been somewhat scarce.
Written by Patsy Catsos, MS, RDN, LD, who is a medical nutrition therapist and FODMAP expert, as well as an author, this guide would seem to be a good starting point for those unfamiar with FODMAPs as well as a source for some recipes to help cope with the day-to-day reality of IBS. Four stars
This book explores the relationship of FODMAPs to IBS. While IBS is a well-known term, we are only recently hearing much about FODMAPs. The idea of a low-FODMAP diet as part of the treatment for IBS has been gaining traction in the past year. Go ahead, Google it – a quick search for “fodmap” returns 31 million hits!
So what’s a FODMAP anyway? The word is an acronym for “fermentable oigo-, di-, mono-saccharides and polyols,” which are a group of hard-to-digest carbs found mostly in wheat, milk, beans and soy (along with some fruits and veggies). Not everyone with IBS is sensitive to the same things, so it’s important to find out just what your senstitivites are. This book, originally self-published as IBS—Free At Last, has been expanded to include recipes and is designed to walk you through eliminating all the FODMAPs from your diet, then adding them back one at a time to uncover your individual sensitivities.
It is estimated that there are over 60 million IBS sufferers in the U.S, along with many others who suffer from Crohn’s, celiac disease and ulcerative colitis. Monash University in Australia has led the way in learning about FODMAPs and providing hope for millions who are all too familiar with the problem (whether they choose to talk about it or not!), but easy-to-understand specific information has been somewhat scarce.
Written by Patsy Catsos, MS, RDN, LD, who is a medical nutrition therapist and FODMAP expert, as well as an author, this guide would seem to be a good starting point for those unfamiar with FODMAPs as well as a source for some recipes to help cope with the day-to-day reality of IBS. Four stars
October 10, 2017
When it comes to the giveaways I enter on Goodreads I've gotten lucky with those that I've won. This was one of those lucky wins. I really dig this book, it has everything I ever wanted to know about dealing with my IBS. I was diagnosed many years ago (early 2000s) and all the doctor ever did was give me a 3-month script that didn't do anything to help. I am still going through this book, but I am excited to try out the recipes and believe it will be a grat help with my dietary issues.
Displaying 1 - 29 of 29 reviews