The low FODMAP diet necessitates that we educate ourselves about the diet and our gastrointestinal system. While we hope all of you are working with a Registered Dietitian (RD), even then, it makes sense to have solid foundation on the diet and your related GI issues.
While we work hard at FODMAP Everyday® to create articles that cover your needs, there is just something about having a book that you can hold in your hands. And, yes, we actually encourage making notes in the margin!
We focus on the low FODMAP diet, but associated issues, like bloating and understanding fiber, are very much a part of our everyday lives. Here are our very favorite books, that we think should be on your shelf. Please note that just because books or recipes online say they are low FODMAP does not mean that they are. These books pass our rigorous standards.
Make Sure You Choose Books Written By Experts
Certainly, as you are perusing recipe and FODMAP information online or in books, consider the source. Is the author a medical doctor or RD? Are they Monash University trained, and/or FODMAP Friendly Accredited? We always suggest that you gather your information from similar.
Here are our very favorites, that we recommend again and again.
Our Recommended 9 Low FODMAP and IBS Books
The Low FODMAP Diet Step-by-Step
Kate Scarlata RDN and I have written the best-selling book, The Low FODMAP Diet Step-by-Step; both Kate and I have personal experience with the diet. Kate has been educating about the low FODMAP diet for many years, I am Monash trained and FODMAP Friendly Accredited, and you will find everything you need in this book, from shopping lists to meal prep advice and a thorough explanation of the three phases of the low FODMAP diet – Elimination, Challenge and Integration. And of course, we have packed the book with over 130 recipes for you that have been rigorously developed and tested. I also love hearing from folks cooking from the book. If you have any questions, feel free to email me dede@dedewilson.com.
Enjoy recipes such as:
- Stuffed Swiss Chard
- Creamy Root Vegetable Soup with Gruyere Croutons
- No-Recipe Grain & Veggie Bowls
- Blondies with Chocolate Chunks & Pecans
The Bloated Belly Whisperer
If bloating is your issue (looks down at self), then this book, The Bloated Belly Whisperer, is a must-have. This is one of our very favorite books, from one of our very favorite dietitians, Tamara Duker Freuman MS RD CDN. Tamara is a New York-based dietitian whose clinical practice focuses on the dietary management of digestive and metabolic diseases. Her expertise is in helping identify the many possible causes of gas, bloating, diarrhea and constipation and helping patients achieve symptom control and improved quality of life. (Don’t miss her article on farting!) Because of this focus, she has been called “The Bloated Belly Whisperer,” and she can help you! You might also recognize her name from her many articles in U.S. News & World Report. There is a reason she has also been called “America’s Trusted Digestive Nutrition Expert”.
Regular, The Ultimate Guide To Taming Unruly Bowels And Achieving Inner Peace
Tamara has an another book that has become a staple on our shelves, called Regular, The Ultimate Guide To Taming Unruly Bowels And Achieving Inner Peace. She reveals the many causes of irregularity, with tailored solutions for a dozen common– and some lesser-known—issues, including Irritable Bowel Syndrome (IBS), Pelvic Floor Dysfunction, Malabsorption, Inflammatory Bowel Disease (IBD) and Histamine Intolerance. Rather than focusing on a single one-size-fit-all approach to restoring bowel regularity, Regular, The Ultimate Guide To Taming Unruly Bowels And Achieving Inner Peace aims to help readers identify the likely cause of their irregular bowel patterns and offers a wide variety of personalized solutions. For example, Freuman explains that while a high fiber diet that might help someone with slow transit constipation, it could make symptoms worse for someone constipated as the result of pelvic floor muscle dysfunction.
The Gut-Friendly Cookbook
Hopefully you know Alana Scott of allitlebityummy.com fame. On her site, and in this book, Alana, who also suffers from irritable bowel syndrome (IBS) herself, began developing recipes so she could enjoy eating again. Her book, The Gut Friendly Cookbook, contains over 100 recipes for breakfasts, lunches, dinners and snacks, plus sweet treats, and gorgeous photographs of each recipe. Also included is background information on FODMAPs, a shopping guide, and advice on how to modify your eating through the whole cycle of the low FODMAP journey. The recipes have all been reviewed and approved by a FODMAP-trained registered dietitian.
Enjoy recipes such as:
- Curry Quinoa Fritters
- Crunch Thai Brown Rice Salad
- Jamaican Pulled Pork with Salsa
- Banana Butterscotch Pudding
The Low-FODMAP IBS Solution Plan and Cookbook
Rachel Pauls is a medical doctor, surgeon and researcher, who happens to have IBS as well. Her book, The Low-FODMAP IBS Solution Plan and Cookbook, has over 100 low FODMAP recipes that are also gluten-free, and there are vegan and vegetarian options, as well. She follows the low FODMAP diet and cooks for herself and her family – and the recipes in her book reflect her knowledge and experience. In addition, most of the recipes can be prepared within 30 minutes. The book focuses on the Elimination Phase. Also, please note that Rachel Pauls has a line of low FODMAP prepared products, such as bars and even a brownie mix.
Enjoy recipes such as:
- Make-Ahead Breakfast Burritos
- Flat-Tummy Chicken Corn Chowder
- Tangy Turkey Sloppy Joes
- Banana Chocolate Chip Oat Bars
The FODMAP Reintroduction Plan & Cookbook
Rachel has a another book, specifically geared towards the second Challenge/Reintroduction Phase of the low FODMAP diet, The FODMAP Reintroduction Plan & Cookbook.
Dr. Rachel Pauls carefully guides you through the stages of reintroduction, providing a detailed plan including which foods to test, how much, how often, and how to interpret your results—while minimizing IBS flares. She also includes over 60 delicious, easy-to-cook, recipes for testing and maintaining your low-FODMAP diet, including gluten-free, dairy-free, vegetarian, and vegan options.
Learn your tolerances and manage your symptoms with simple, satisfying recipes like:
- Mini Pumpkin Biscuits with Cream Cheese Frosting
- Chai Spiced French Toast
- Hearty Turkey Minestrone Soup
- Chicken Club Ranch Pasta Salad
The 28-Day Plan for IBS Relief
This book, The 28-Day Plan for IBS Relief, written by Lauren Renlund BASc MPH RD and Audrey Inouye BSc RD, with recipes reviewed by Joanna Baker APD, gives you the science behind how your gut works through informative lessons about personal thresholds and serving sizes. It includes charts and tables that address shopping for low FODMAP groceries and prepping meals. Learn how to read labels and there is even a dedicated journaling space to make notes on what you love, or jot down any recipe tweaks for future reference.
Enjoy recipes such as:
- Ginger Lime Salmon Burgers
- Lentil Shepherd’s Pie
- Coconut Chicken Strips
- Berry Yogurt Popsicles
Fiber Fueled
Fiber is a huge issue in the IBS. Are you getting enough? How can it help with IBS symptoms? Are you eating the right kind for your needs? Can the “wrong” kind make symptoms worse? Fiber Fueled is written by Will Bulsiewicz MD, who transformed his own health with a focus on nutrition and plant-based eating. The book is a New York Times Bestseller, Publishers Weekly Bestseller, USA Today Bestseller and Indie Bound Bestseller and the #1 Bestseller on Amazon in Gastroenterology.
Read our interview with Will here!
To quote Bulsiewicz, who is incredibly easy to read, “My book, Fiber Fueled, is about rekindling the romance with these microbes. Let’s start by acknowledging their existence, and then come to the realization that it is our diet and our lifestyle that most powerfully controls the balance of our microbes. The good news: your gut is extremely forgiving and can be healed and transformed into something better. But if you want it to heal, the path is not with supplements and there are no shortcuts. The solution is to build a diet and lifestyle centered around our microbes’ favorite food – FIBER.” Every single person we know who has read this book has said it made a hugely positive impact on their life and approach to food.
Calm Tummy Happy Heart
Amy Laura is the author of Calm Tummy Happy Heart, the first low FODMAP cookbook published in America with all recipes certified low FODMAP by Monash University.
The 276 page cookbook is for those dealing with Irritable Bowel Syndrome (IBS) featuring Monash University certified low FODMAP 80+ robust, American Southwest recipes designed to calm the symptoms of IBS digestive distress and pain, as well as symptoms associated with; Celiac Disease, and Inflammatory Bowel Disease (IBD) such as Crohn’s Disease and Ulcerative Colitis, SIBO and other digestive disorders.
Try her southwestern specialties, and read our Interview with her.
- Low FODMAP Chicken Tortilla Soup
- Chocolate Cake with Vegan Cinnamon Frosting
- Tamales, burgers, margaritas, chilaquiles and more.
Looking for more book ideas?
We have a huge selection of favorite cookbooks and gut health books for you to peruse!
