Healthy Gut, Flat Stomach: The Fast and Easy Low-FODMAP Diet Plan

by Kathleen Bradley

There are a lot of myths about beating stomach bloat and getting a flat tummy, but the FODMAP approach has been scientifically proven to work for both. FODMAPs are sugars found in certain foods that can be hard to digest, and can cause discomfort, gas, and IBS (irritable bowel syndrome) symptoms. Some of the most nutritious foods around are high in these sugars, frustrating dieters who eat well but still have tummy issues. Apples, garlic, onions, beans, dairy, bread, and cereals are on that list. It may sound complicated or far-fetched but for the many converts who’ve tried the science-supported diet, they swear by it.


This book focuses on living low-FODMAP in real life. It’s a collection of recipes, explanations, and advice. This book will serve the time-pressed mover, the reluctant home-cook, and the person in charge of feeding a family—all with a dash of good fun, wholesome nutrition, and delicious taste.

Genres: Health, Food, Cookbooks, Nonfiction, Cooking, Nutrition, Self Help

245 pages, Kindle Edition

First published December 13, 2016

Reviews

[Lorraine · Rating 5 out of 5]

Well researched with excellent recipes included.

[Robin · Rating 5 out of 5]

Even though I didn't read this cover to cover or try any of the recipes (although I did copy a few to try later), this book helped me pinpoint exactly what foods make my stomach hurt and why (primarily wheat, barley, millet, onions, and garlic). Turns out fructans are most likely my nemesis and I am now aware of which foods to avoid so I don't have to pop Pepcids. Another book that helped was The Bloated Belly Whisperer: See Results Within a Week and Tame Digestive Distress Once and for All .

[Heather · Rating 4 out of 5]

Excellent primer on Low-Fodmap eating, including grocery lists, recipes, and thorough explanations of why someone might want to try eating this way for a while. Lists of foods that one should NOT eat during the elimination period is helpful as well. A nice mix of photos, charts, stories of clients who tried this method, scientific background and explanations, recipes and lists. I will continue referring to this book and own a hard copy.

[Kristi · Rating 3 out of 5]

Not what I was expecting..... guess I assumed this was a cookbook since it was in the cookbook section. It’s not.

[Sher · Rating 4 out of 5]

Excellent explanation of Fodmaps. Clear and easy to understand. Plus an elimination diet and recipes for low Fodmap meals.

"Digestive issues are incredibly common, Up to one in five people suffer from these issues --everything from gas to constipation, bloating to stomaches. Trying to figure out the cause can be so difficult that you give up in frustration . Most of the time the doctor doesn't even know what to tell you to do. Maybe you drink a tea mother suggested, or take a probiotic supplement you read about online. Or you may think you are sensitive to gluten. Sometimes you feel that you might be lactose intolerant, but other days you aren't sure." If you can relate- this book is a great place for you to find answers. I've read many of these how to improve you gut health books, and I found this one to be very clearly written, and very helpful.

[Sara · Rating 3 out of 5]

I came for the healthy gut, because a flat stomach is not going to happen for me and isn't the goal. This book explains the basics and theories behind the FODMAP diet which is recommended for IB sufferers. It also has recipes. The explanations and food lists were super clear and very helpful. The recipes are kind of whatever, but were good guidelines and I'm excited to try making chia strawberry jam.

Bottom line is that it's been 2 weeks with FODMAP and I feel really really great. Best I've felt in years.

Recommended.

[Marzie · Rating 4 out of 5]

4.5 Stars

This cookbook is a very good second addition to your Low FODMAP resources, if you are looking beyond Kate Scarlata's excellent and thorough The Low FODMAP Diet: Step by Step. (As Capalino points out herself, Scarlata is one of the leaders in the Low FODMAP field.)

One of the things that I like about this book is the way Capalino, also a Registered Dietician like Scarlata, supplies you with very explicit serving sizes. And she offers case studies to prove her point as to why you should pay attention to your dietician's advice on content and portion size. For instance, for many fruits, if you have too much, will put you over a safe low-FODMAP threshold. (And that's not even getting into the fruits you can't have at all on this diet. Goodbye apples, I'll miss you.) Capalino offers up recipes for many favorites I can no longer buy in the grocery store, like hummus, baba ghanoush, pesto, miso, and so many things that you'll be shocked to find in the grocery store have onion and garlic in them. Ditto on spice mixes. These things are easy to make and they actually taste better fresh. While one of the most common grumbles about the low FODMAP diet is that you have to make things from scratch, taking the time and buying fresh ingredients actually puts the focus on your food and makes you aware of how you feel after eating food that is better for your gut.

Capalino's book is the one I keep in my phone's Kindle reader. I look through it when I'm shopping and trying to come up with meal plans. Its shorter length (less than 200 pages) makes it easier to sort through on the fly.

[Jenny · Rating 4 out of 5]

6/18/2019 - About to start this tonight. After having numerous tests, my GI Specialist suggested I try the low FODMAP diet and see him again in 6 weeks. Hopefully this will help. I'm so excited to possibly end my stomach pain.

I found this book interesting and informative. I'll definitely try some of the recipes included. It was especially informative on how to reintroduce foods back into my diet (the testing phase). It did conflict with what my doctor provided and since I see him again in 6 weeks, I'm going to assume his information is the one I follow and do the full elimination diet for 6 weeks instead of the 2-3 weeks the book suggested.

I wish I bought the paperback instead of the Kindle but after bookmarking the Kindle pages, I think I'll find the Kindle easier to use as a reference and to take with me just in case.

[Tamara · Rating 4 out of 5]

What I liked most is that the recipes are reasonable. Low FODMAP versions of recipes I am likely to make, enjoy, and have ingredients on hand for.

[Olivia · Rating 5 out of 5]

Thoroughly, yet simply, explained the concept behind the FODMAP diet, who may benefit from it, and put forth an easily digestible plan to get you from the elimination phase to reintroduction and beyond.

In regards to some of the negative reviews, this isn’t a “cookbook”. It does contain a basic meal plan, and recipes that could very well get you through elimination phase by themselves; however, this is more of a “how to execute the diet” book, if that makes sense.

[Leigh · Rating 4 out of 5]

I picked this up because it seems like so many foods trigger an upset stomach or digestive issues for me, but it's really difficult to tell consistently which ones. The low-FODMAP diet totally eliminates 5 types of carbohydrates that tend to digest more slowly and therefore break down in the small intestine, or else are generally known to cause digestive issues. This phase is pretty restrictive, but it's only for a week, and with some clever meal planning and a grocery trip, it wasn't too difficult. The book provides good recipes and suggestions, as well as brand names for store-bought foods that can work. After elimination phase, you add back in each category of FODMAPs one at a time. The book provides a worksheet to tally symptoms before and during elimination phase, and then for each step of the testing phase. It's much easier than some of the websites I've seen (one week versus six weeks!) and while I'm still in the testing phase, I already felt much better during the elimination phase. Good info, helpful for anyone with IBS or other digestive issues.

[Alex · Rating 4 out of 5]

This book has been very helpful as I've been thinking of trying the low FODMAP for awhile and was wondering the background before I started. This book was great at explaining the parts of the diet and why certain foods can make you have these issues. I also liked that it was clear that this wasn't a "diet" where you lose weight and shouldn't be used for that purpose. It is truly here to help those with IBS or other digestive related issues try to find the foods that set them off. It also did a good job of explaining why some things are okay and others may not be such as garlic and garlic oil.

I've been doing it only a few days and it has been very helpful. So, thank you!

I rated it only 4 stars because I wish there were more recipes. The recipes that were included were great and I would love to see more.

[Erica · Rating 5 out of 5]

This was such an encouraging read. Danielle Capalino gave great tips for not being overwhelmed by this intense-seeming elimination diet. I was so pleased to find so many recipes that appealed to me. I also really appreciated the sections about dining out and traveling. I love to travel and I love to try new restaurants and she gave some great advice for doing so while still feeling great. I am so excited to move forward with the low fodmap diet after reading this book. I plan to go purchase a copy that i can keep and write in after I return this one to the library. This book is a MUST if you're embarking on a low fodmap diet.

[Izarra Moore · Rating 5 out of 5]

Picked up this book after my husband got diagnosed with SIBO (an overgrowth of bacteria in the small intestine). He and I followed the guidelines and recipes, and within about a month we both feel much better. The trick for us was to cut out apples, beans, onions and garlic (we were eating lots of these, every day). I feel better, I look better, and I'm a definite believer in the benefits of low-FODMAP eating.

[Sarah · Rating 5 out of 5]

I loved this diet book, and I never thought I'd say that. Hell, I never thought I'd even pick up a diet book. But this one is different. The author does an excellent job of breaking down exactly what FODMAPS are and how we as individuals can test which ones we are sensitive to. The recipes are excellent while not too complicated, and her tone makes it an easy read. Overall a fantastic, educational diet book

[Sharen · Rating 4 out of 5]

A good explanation of FODMAP foods and how to go through an elimination diet. Sooo much more complicated than I thought and not sure I am willing to go through the process HOWEVER this book did lay out a simpler plan that felt parts might be doable.

[Kimberly K · Rating 5 out of 5]

Needed to return this before leaving town. I'd like to own a copy. I found the information valuable and I've eliminated foods from my diet and found relief from IBS type symptoms.

[HadiDee]

Clear explanations of the diet and why it works. Really helpful. Might have to buy a copy

[Tiff · Rating 5 out of 5]

Love this book. So simple and easy to follow. Already started the no FODMAPs meal plan. Feel so much more energy already just on day one.

[Maureen · Rating 5 out of 5]

Amazing!

I have IBS-C and this is the first book I've read where it all made sense and the recipes were something I would actually eat.

[Jess · Rating 4 out of 5]

Interesting concept and I’d like to try it. Probably I’ll need to actually buy the book though. Ebook format from the library isn’t great.

[Florence · Rating 3 out of 5]

Eating this way changed my life. Has some great recipes as well.

[Erika · Rating 4 out of 5]

Great book for the beginner. Would be great if i could get family to read rhe first 2 chapters. She lays it out very simple and clear. Well done on that point. Nice simple recipes too

[Kai · Rating 4 out of 5]

If you've been told to follow a low FODMAP diet, this book is a must read. Danielle Capalino makes the diet easier to understand and to follow.

[Trang · Rating 3 out of 5]

no, not for me. The book focuses on low FODMAP. When I looked up for the initials, I could understand the recommendations of not consuming too much sugar. But when she listed down the examples, I don't really find the diet will match me. I mean, not to have cashews, apples and such? Well, then I looked up who the low FODMAP will benefit. It seems to work great for those having IBS and SIBO. Will save you time and copy the explanation here "Irritable bowel syndrome (IBS) and small intestinal bacterial overgrowth (SIBO) are two gastrointestinal conditions that share many symptoms, including bloating, abdominal pain, and changes in bowel movements. But IBS affects the large intestine, while SIBO, as the name suggests, is a problem with the small intestine".

Well, if you have to put it like that, then clearly I'm not the target reader. I'm into natural, organic and diverse, colorful diets. I can eat organs, I don't mind. The point is, to prevent oneself eating something because of their sickness, I agree. If however, because of their hope for a flat stomach, no, I don't think it's a good approach, not healthy for me at least.

I could not finish the book so it may have other info. I just could not read it without less dislike of the thought "eat less apples". Let me know what I miss if any.

[Melissa · Rating 3 out of 5]

I have gone through years of thinking I have had a lactose and then more recently a gluten sensitivity, only to find that at certain times I am fine with these foods. I did more digging and found the FODMAP list and how certain foods, particularly when combined with other foods, can have a serious impact on your digestive system. When I came upon this book I decided to give it a read. I didn't really know what to expect, but I was interested in learning more about the FODMAP foods and doing the elimination and testing diet to see if I can pinpoint what foods do not agree with me. Half the book is information on the FODMAP foods, and case study stories, in addition to the three phases: elimination, testing, personalization. The other half of the book is filled with healthy recipes. I will follow the phases to see if I can pinpoint the foods that are irritating me, and hopefully this will help me learn what foods to avoid. I will update my review once I have given this elimination and testing diet some time with suspected foods I believe could be my triggers.

[Jefferey Spivey · Rating 2 out of 5]

Perhaps, if I'd read this book BEFORE Deep Nutrition, I would've been more receptive to the approach and the information. But I have to say, I was incredibly disappointed. There's evidence that the FODMAP diet is scientifically backed-it's just that very little of that scientific evidence made it into this book. There are a lot of pictures and recipes, but the hard data is missing. Not to mention, a great deal of the suggested foods here (mainly sugars and soy) directly contradict the information outlined in Deep Nutrition. This book is all strategy but there's little reason offered for following the diet, aside from generalized statements and vague case studies. I would've loved more specific references, figures, and examples; less pictures. I did discover the inflammatory truth about a couple foods that I eat regularly (kudos are due here). But overall, I wouldn't recommend this if you're trying to revamp your diet.

[Nick · Rating 4 out of 5]

I got this book last year, when I followed the low-fodmap diet using a meal delivery service. I tried Danielle's rosemary potatoes and the cinnamon sweet potatoes, alongside the meal service. The recipes were simple and yummy. It turned out my gastroenterologist had the book also, when I went to my check up. Even though I followed the diet for a month; wanted to give myself extra time, my distended stomach didn't really go away. My doctor didn't want me to keep following the diet if there was no change since it does restrict some nutritious foods. I now just use the low-fodmap diet for about a week or so when I feel my digestion needs to recover from me listening to my taste buds instead of my brain.

[Heydi Smith · Rating 3 out of 5]

This is a fantastic beginner’s guide to getting your gut healthy - which will, among other things, alleviate inflammation and stop stomach pain and bloating. Those things alone should be enough to peak your interest. The added benefit is you’ll be feeding your body real food instead of processed and GMO products that cause gut issues.

[Barbara Woodke · Rating 1 out of 5]

I did the audiobook version. Probably the worst narrator that I've ever heard. I've listened to things read by ACTUAL robot voices that had more feeling than this guy. The narrator is the author, by the way. No way that I could finish this.