The 30-Minute Low-FODMAP Cookbook: 101 Delicious Recipes to Soothe IBS and Other Digestive Disorders

by Colleen Francioli

Get gut relief―and fast―with 101 easy low FODMAP recipes

A diet low in FODMAPs―the carbohydrates that cause excess bloating and gas―can help soothe your gut and relieve symptoms of IBS and other gastric problems. The 30-Minute Low-FODMAP Cookbook shows you how to cook and eat to avoid these irritating carbs without sacrificing flavor or spending hours in the kitchen.

Every low FODMAP recipe in this collection can be made in 30 minutes or less, and only requires about 10 basic ingredients. If you suffer from gut issues, this diet can put you on the path to natural, long-term relief. It’s easier (and tastier) than you think.

Learn what a FODMAP carbohydrate is and how avoiding them can help your digestion:

Built for success―Helpful charts, lists, and nutrition information make it simple to whip up quick and delicious meals that will satisfy even the most sensitive stomach.
What to choose, what to lose―Find out which delicious and gut-friendly foods to always keep on hand, and which to toss out.
IBS relief and beyond―Eating a low FODMAP diet can help with a wide range of different digestive issues and discomforts.
Discover how freedom from gastric distress is possible with a low FODMAP diet.

168 pages, Paperback

Published January 1, 2019

Reviews

[Kailey (Luminous Libro) · Rating 5 out of 5]

This cookbook begins with an introduction section that explains what FODMAPs are- specific types of carbs, sugars, and fibers that can trigger IBS symptoms. Some foods are naturally low in these types of carbs, and are easier on the gut, leading to better digestion and overall health. There is a lengthy list of types of foods to avoid and foods to eat more often. You can still eat small portions of FODMAP foods, and gradually reintroduce them into your diet as your gut heals. I really love the balanced diet portrayed in this health plan. There are pantry lists and lists of ingredients to watch out for on food labels.

Then the recipes are divided into sections for Smoothies, Breakfast, Sides and Salads, Meatless Mains, Fish and Seafood, Poultry and Meat, Snacks and Desserts, and Broths and Sauces. Each recipe has nutritional labels, and labels to say whether it is dairy-free, vegetarian, nut-free, vegan, one pot, or a quick recipe.

Some recipes are especially recommended for healing gut inflammation, and most have substitutions for high-FODMAP ingredients, so that you can enjoy your favorite foods without the bowel distress. Instead of using garlic, the author recommends garlic oil for all the good taste and none of the FODMAPS. Instead of using black beans or refried beans in your tacos, use chickpeas for a low-FODMAP solution.

I really want to try the Sweet Potato Pancakes and Almond Cookies! The One Pot Chicken Cordon Bleu looks good too!


Disclaimer: I received a copy of this book from the publisher in exchange for a free and honest review. All the opinions stated here are my own true thoughts, and are not influenced by anyone.

[Kitten Kisser · Rating 3 out of 5]

I've been following a restricted diet for many years now. It has been a combination of AIP & low FODMAPs. I have endometriosis. Virtually all of my symptoms were eliminated when I went on a crazy restrictive diet after reading the book 'Digestive Health with REAL Food' (interestingly enough, the author recommends this book in the Resources). I followed this for about 2 years with great success, but probably not as nutrient dense as I needed due to the extreme restrictions, but seriously - it worked. When I discovered low FODMAPs, I was thrilled. I jumped right in. Many of my symptoms returned, but not all. It taught me what I personally can & cannot tolerate. For example, if I consume a lot of nightshades, my Endo comes back with a vengeance, making day to day living virtually impossible. When I completely cut out nightshades (tomatoes, potatoes, peppers, eggplant, etc.) I notice a dramatic reduction in my Endo pain. The only time my Endo wasn't causing me serious issues was when I was on the ultra restrictive diet I previously mentioned. Okay, so I'm bringing this all up so you know where my head is at regarding my ability to utilize the recipes in this book.

There are several things about this book that I don't like. The author recommends using incredibly unhealthy oils like canola (aka rapeseed a highly genetically modified crop) & sesame seed. There are so many healthier choices, I don't understand why anyone would promote the use of such non nutritive oils. Thankfully, all you have to do is swap them out for something more suitable (avocado, coconut, & olive oils for example). The author also recommends using xanathan gum to make up for the lack of gluten in flours. Gums in general are all linked to various digestive ailments. They have a negative effect on ones system. It is just wise to find ways to avoid them whenever possible. Guar gum, xanathan gum, carrageenan, etc. They do our bodies little good & many studies have proven they do harm.

My next albeit not as big of a deal complaint is the use of packaged goods in the ingredients. I guess I should have seen that coming with this being toted as a 30 min or less cookbook. Most of the packaged goods recommended are for low FODMAPs goods that the author recommends as well as the Fody brand. I have grown used to making everything from scratch rather than from a package, but I can see where others may find these packaged goods helpful. I guess I should also point out that I run my own small organic family farm full time. So not only do I grow & raise my own, I also harvest it, prepare it to eat right away or I process it (can, freeze, dry, ferment). I try not to be too dependent on outside sources for my survival.

With all of my unfortunate restrictions, I couldn't make most of the recipes in this book. If a substitution seemed possible, I then tried recipes where I thought it would work.

-Thai Iced Tea:
This was pretty good. A very sweet dessert tea. It could easily be made with less sugar.
-Egg and Cheese Stuffed Baked Potato:
Delicious! I make up big batches, store them in the refrigerator & then warm them up in the toaster oven (I don't own a microwave, they are crapola IMO), plop on a dollop of homemade coconut (or diary milk) yogurt & a sprinkle of salt. Yum!
-Chicken and Corn Soup:
Very bland. Not at all to my liking. I will not make this again.
-Vegan Chocolate Pudding with Sea Salt:
Very sweet, delicious when still a little bit warm. After letting it fully chill, the texture isn't too appealing. It's best warmed up a little. Note: I use the Native Forest brand of canned coconut milk (or I make my own) that clearly states it doesn't have guar gum. Coconut milk without gums, behaves differently from that with added gums this may be why the texture isn't as good cold.

Out of the 4 recipes, the Egg and Cheese Stuffed Baked Potato & the Vegan Chocolate Pudding with Sea Salt are my favorites. I have every intention of continuing to make them in the future.

If you are curious I highly recommend the following books:
-The Low-FODMAP Cookbook: 100 Delicious, Gut-Friendly Recipes for IBS and other Digestive Disorders by Benjamin, Dianne (this is my all time favorite low FODMAPs cookbook).
-The IBS Elimination Diet and Cookbook: The Proven Low-FODMAP Plan for Eating Well and Feeling Great by Catsos MS RD LD, Patsy, Harmony (this book is one of the best I've read on the subject of low FODMAPs)
-The Paleo Approach Cookbook: A Detailed Guide to Heal Your Body and Nourish Your Soul by Ballantyne, Sarah, Wahls MD, Terry, Wahls MD, Terry, imusti
-Paleo Principles: The Science Behind the Paleo Template, Step-by-Step Guides, Meal Plans, and 200+ Healthy & Delicious Recipes for Real Life by Ballantyne, Sarah, Ballantyne Sarah (this is by far the most comprehensive book with recipes I've read so far. Dr. Ballantyne covers just about everything you can think of including FODMAPs)
- The Healing Kitchen: 175+ Quick & Easy Paleo Recipes to Help You Thrive by Haber MS OTR, Alaena, Ballantyne PhD, Sarah, Victory Belt Pub (this is one of my favorite AIP cookbooks)
-The Autoimmune Protocol Comfort Food Cookbook: 100+ Nourishing Allergen-Free Recipes by Michelle Hoover (this is my favorite book for sweet treats. OMG, the chocolate chip cookies are amazing, doughnut holes, pumpkin scones, etc. the best!)
- The Endometriosis Health and Diet Program: Get Your Life Back by Cook MD FACOG, Dr. Andrew, Cook MS RD CDE, Danielle, Robert Rose (many women who have Endo, need to follow a low FODMAPs anti-inflammatory diet, if you have digestive problems and pelvic pain, you might want to look into this).

If you are looking to avoid GMO's & prefer organic you might want to check out Namaste foods. They have a great organic gluten free all purpose flour (note it does have xanathan gum).

Wherever you are in your journey to healing, I hope you find success. Know that the Low FODMAPs diet is a real medical diet. It is not a fad diet. It has been proven to help many folks who suffer from various digestive ailments. Please keep in mind that if it doesn't work for you, you could have additional sensitivities (remember me & my nightshades?). Don't give up. Finally finding peace & with your body is so worth it!

[Witch-at-Heart · Rating 5 out of 5]

This cookbook is must have for anyone suffering with IBS or other digestive issues. The recipes are varied and delicious. It is also full of information concerning what food to avoid and gives alternatives which is a really big plus because finding the right foods is difficult and can be overwhelming. This book helps remove a great deal of that stress. It also shows you how to identify the triggers and reintroduce those that are not problematic. I really enjoyed this book and I plan to refer to it often. I received this book as an ARC from Calisto Publishing and Rockridge press for an honest review.

[Jennifer Hottinger · Rating 5 out of 5]

Awesome recipes and lists of food to include and those to avoid. The recipes are easy to follow and offer variety to aid with tummy discomfort.