The Low-FODMAP IBS Solution Plan and Cookbook: Heal Your IBS with More Than 100 Low-FODMAP Recipes That Prep in 30 Minutes or Less
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The Low-FODMAP IBS Solution Plan and Cookbook is your guide to successfully navigating the low-FODMAP diet and reducing IBS symptoms, including a 4-week meal plan and more than 100 low-FODMAP, gluten-free recipes that can be easily prepared in less than 30 minutes.
If you are one of the 45 million Americans suffering from Irritable Bowel Syndrome (IBS), eating food may be the start of a vicious cycle. The Low-FODMAP IBS Solution Plan and Cookbook will provide everything you need to stop this cycle and heal your gut, using the medically proven low-FODMAP diet.
Reduce symptoms of IBS and other digestive conditions with an easy-to-understand introduction to the low-FODMAP diet, a 4-week meal plan to guide you through the first phases, and more than 100 delicious low-FODMAP, gluten-free recipes that can be easily prepared in less than 30 minutes. You will receive sound, results-based advice from internationally recognized physician, surgeon and researcher Dr. Rachel Pauls, who uses the low-FODMAP diet to successfully treat her own IBS symptoms.
Inside, you’ll find guidance and straightforward low-FODMAP recipes that put you back in control, plus numerous vegan and vegetarian options. Enjoy mealtime once again with recipes such as:
- Lemon Blueberry Mug Muffins
- Make-Ahead Breakfast Burritos
- Flat-Tummy Chicken Corn Chowder
- Summertime Salad with Toasted Pecans
- Lemon Chicken with Rotini and Vegetables
- Tangy Turkey Sloppy Joes
- Peanut Pad Thai
- Hummus Pizza with Greek Salad
- Banana Chocolate Chip Oat Bars
- Chewy Brownie Cookies with Walnuts
- Scrumptious Pumpkin Pie Energy Bites
Make this book the start of a healthier and happier lifestyle and a healthier and happier you!
From the Publisher
Welcome!
This book is for those of you with IBS who are like me. Real people living in the real world. In this book, you will receive all the knowledge and skills to begin the low-FODMAP diet. I’ll explain the why, the how, and the when. I will provide you with a four-week meal plan to keep you on track. I will give you shopping lists, ways to manage social situations, and loads of other information.
I’ll share 104 of my favorite, delicious recipes plus eleven bonus recipes that come together in 30 minutes or less. All are gluten-free, and many are allergy-friendly, vegan, or vegetarian. After those four weeks of success, I won’t abandon you. I will teach you the next steps so that you can continue to feel your best. This book has everything you need.
Are you ready to heal your IBS symptoms, improve your energy, and embark on the path to a healthier and happier you?
This is our journey.
Let’s do it.
Rachel Pauls, M.D.
The Low-FODMAP IBS Solution Plan and Cookbook: Heal Your IBS with More Than 100 Low-FODMAP Recipes That Prep in 30 Minutes or Less
IRRITABLE BOWEL SYNDROME (IBS) AND THE IBS SOL UTION
Are you ready to get started with the solution to your irritable bowel syndrome (IBS) and digestive problems?
In the first chapter of this book, I will cover everything you need to know about IBS. I will review the symptoms, triggers, and available treatments, including the low-FODMAP diet.
You will learn how to set up your home for the low-FODMAP diet in order to be most successful. I will help you with your grocery list and show you all my secrets.
Then, you will receive your four-week meal plan, which will provide guidance each and every day toward a healthier and happier you.
Finally, I will teach you about ‘reintroduction and personalization’, which will be the key to your IBS solution forever.
EASY BREAKFASTS FOR HOME OR ON THE ROAD
Start your day right with these amazing recipes for smoothies and breakfast favorites. They’re easy to prep and eat on the go!
FRENCH TOAST OVERNIGHT OATS
Overnight oats are an amazing low-FODMAP breakfast for on-the-go mornings. Individual mason jars make it simple to prep, clean up, and eat on the run. Traditional rolled oats are low-FODMAP in ½-cup (52 g) servings, which makes a lot of oatmeal when it has the time to expand, creating a filling, high-fiber, and healthy meal choice that tastes sensational.
SIMPLE STARTERS AND SIDES
These low-FODMAP recipes are perfect for lunch, dinner, and anytime in between.
WARM QUINOA AND SPINACH SALAD
This salad is one of my favorites for its simplicity and flavor. Eating the quinoa freshly warm makes it a super-satisfying meal. FODMAP fact: While almonds are often perceived to be high-FODMAP, it depends on their serving size. You can enjoy ½ ounce (12 g) of almonds without issue, but avoid overconsuming them, as this could result in a high-FODMAP serving.
HEALTHY FISH AND SHELLFISH
You will love these simple and delicious fish and shellfish recipes. I recommend fish or shellfish two or three times a week for the healthy nutrients that they provide.
SAUTÉED TILAPIA WITH CHERRY TOMATOES AND OLIVES
This one-pan meal is a snap for any weeknight. Juicy cherry tomatoes, salty olives, and fresh parsley give amazing taste to the fish. Tilapia is one of the most commonly consumed fish in the United States and is also one of the most inexpensive. FODMAP fact: A ½ cup (60 g) of olives is one low-FODMAP serving.
DELICIOUS MEAT AND POULTRY
Your whole family will enjoy these mealtime favorites, and you will love the easy prep and cleanup!
LEMON CHICKEN WITH ROTINI AND VEGETABLES
A gourmet meal, ready in a snap. Everyone loves chicken, pasta, and vegetables enrobed in a rich, creamy, and lemony sauce. FODMAP fact: Yellow squash contains trace FODMAPs and can be eaten freely; however, zucchini is limited to servings of ¹⁄³ cup (65 g) due to levels of fructans.
SUPERFOOD VEGAN AND VEGETARIAN MEALS
Following a low-FODMAP diet while vegan or vegetarian may sound impossible at first, but these recipes will show you how delicious life can be! Here are fabulous recipes for your favorite dishes.
HUMMUS PIZZA WITH GREEK SALAD
Here’s a fun, healthy, and delicious way to enjoy hummus dip—as a salad “pizza.” This comes together in just 15 minutes, and is great for lunch or a light supper. Some days I whip up the Greek salad to enjoy simply on its own!
MOUTHWATERING SNACKS AND TREATS
Don’t forget to save room for dessert! Just because you are on the low-FODMAP diet does not mean you can’t enjoy some delicious snacks and treats. Here are some super-easy and amazing options.
SCRUMPTIOUS PUMPKIN PIE ENERGY BITES
This is one of my favorite recipes for a versatile treat that is easy to whip up. Energy bites are the ideal snack to have mid-morning or after you hit the gym. The warm flavor of pumpkin is perfect any time of the year. But, if you aren’t a fan of pumpkin, you can modify the recipe based on the variation below. FODMAP fact: Coconut is delicious, healthy, and low-FODMAP. You can enjoy ²⁄³ cup (64 g) of shredded coconut as one serving.
AMAZING STOCKS, SAUCES, DRESSINGS, AND DIPS
Your food will have plenty of flavor with these recipes for low-FODMAP stocks, sauces, dressings, and dips. Easy and delicious!
SESAME GINGER DRESSING OR MARINADE
Have you ever tried an Asian salad made with thin sliced carrots and chopped lettuce, topped with a yummy ginger dressing? Here is the recipe for the dressing . . . it’s so delicious, I want to lick the bowl. It is also a wonderful marinade for chicken or fish. Try it with my Sesame Ginger Tempeh Stir-Fry (page 132).
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