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The Low-Fodmap 28-Day Plan: A Healthy Cookbook with Gut-Friendly Recipes for IBS Relief Paperback – August 18, 2014

by Kate Scarlata (Foreword)
4.2 4.2 out of 5 stars 463 ratings
See all formats and editions
Relieve your painful IBS symptoms permanently with The Low FODMAP 28-DAY Plan.
 
Millions of people suffer from IBS, which can cause painful and embarrassing symptoms. Now you can relieve your worst IBS symptoms by adopting a low FODMAP diet. FODMAPs are simple carbohydrates that can be the hidden culprits behind digestive disorders. The Low FODMAP 28-Day Plan, from New York Times and Amazon best-selling publisher Rockridge Press, is a straightforward 4-week plan for removing FODMAPs from your diet and banishing digestive pain forever. With easy guidelines and simple recipes, you'll learn how to identify and avoid FODMAP foods, and make healthy and delicious FODMAP free meals in your own kitchen.
 
With The Low FODMAP 28-Day Plan you will soothe your digestive system and make it easy to enjoy meals again, with:
 
  • 105 recipes for delicious, nutritious low FODMAP dishes including Huevos Rancheros, Maple-Soy Glazed Salmon, Butterscotch Pudding, and Spiced Popcorn
  • A "symptom tracker" so you can log what you're eating and how it affects your symptoms
  • An easy-to-follow quickstart guide to help you begin a low FODMAP diet
  • Comprehensive lists of foods to enjoy or avoid based on their FODMAP content,
  • 10 tips for sticking to a low FODMAP diet when dining out
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  1. Print length
    264 pages
  2. Language
    English
  3. Publisher
    Rockridge Press
  4. Publication date
    August 18, 2014
  5. Dimensions
    7.5 x 0.55 x 9.25 inches
  6. ISBN-10
    1623154200
  7. ISBN-13
    978-1623154202
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Editorial Reviews

Review

From the foreword:
"Get ready to say good-bye to your digestive troubles and hello to delicious, comforting foods that truly nourish you. You will find this book to be a wonderful guide in learning how to incorporate the low-FODMAP diet into your life, how to identify your personal trigger foods, and how to prepare delicious meals that feed your body without hurting your belly. I am confident that you will find relief with the low-FODMAP eating plan.
Here's to a calmer belly and getting your life back."
-Kate Scarlata, RDN, LDNAuthor, The Complete Idiot's Guide to Eating Well with IBS

Product details

  • Publisher ‏ : ‎ Rockridge Press (August 18, 2014)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 264 pages
  • ISBN-10 ‏ : ‎ 1623154200
  • ISBN-13 ‏ : ‎ 978-1623154202
  • Item Weight ‏ : ‎ 1.05 pounds
  • Dimensions ‏ : ‎ 7.5 x 0.55 x 9.25 inches
  • Customer Reviews:
    4.2 4.2 out of 5 stars 463 ratings

About the authors

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  1. Salinas Press

    Salinas Press

    Brief content visible, double tap to read full content.
    Full content visible, double tap to read brief content.

    Salinas Press is a popular family-oriented publisher of healthy and delicious cookbooks, including #1 Amazon Best Sellers The Paleo Cookbook for Kids, The Slow Cooker Cookbook, and The Italian Cookbook for Beginners.

    Trusted for providing delicious recipes that are flavorful yet simple, the food experts at Salinas Press want to help readers create everyday meals that will appeal to the entire family. Whether you are a busy professional who wants to learn how to use your slow cooker for fast and easy meals, a parent who is trying to teach your kids to enjoy healthy eating, or simply a cook with a sense of adventure, Salinas cookbooks will help you get the most of your kitchen. Using everyday affordable ingredients, handy shopping lists and easy-to-follow instructions, these cookbooks will help you start creating hearty, healthy meals right away.

    Salinas Press is an independent publisher headquartered in Berkeley, California.

    See more on the author's page
  2. Rockridge Press

    Rockridge Press

    Brief content visible, double tap to read full content.
    Full content visible, double tap to read brief content.

    ROCKRIDGE PRESS is dedicated to producing content that motivates, captivates, and enlightens people of all ages across the globe. Our primary objective is to identify our customers' requirements and offer reliable, thoroughly researched, and compassionate solutions. We are committed to publishing books that genuinely enhance the lives of our readers and strive to make a positive difference in the world.

    See more on the author's page
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Customer reviews

4.2 out of 5 stars
463 global ratings

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Customers say

Customers find the recipes in the book easy to make and labeled for paleo, gluten-free, vegetarian, and other diets. They appreciate the information presented in a simple manner and the guidance provided for starting the diet. The book provides a comprehensive introduction to a healthy and well-balanced diet that is proposed to be nutritious and well-received by customers. They describe the meals as tasty and nutritious. The shopping lists and pantry staple items are appreciated. Overall, customers find the book helpful for managing digestive issues like bloating, gas, diarrhea, and irritable bowel syndrome.

AI-generated from the text of customer reviews

Select to learn more

Recipes qualityInformation qualityDietTasteShopping listDigestive issuesClarityIngredient list
81 customers mention "Recipes quality"75 positive6 negative

Customers find the recipes in the book wonderful and easy to make. They mention the book includes lots of healthy, FODMAP-free recipes using common seasonings and foods. The recipes are also labeled for paleo, gluten-free, vegetarian, and other diets. The book provides a list of common seasonings and ingredients to keep, as well as plans, shopping lists, and ideas to prepare ingredients ahead of time. Customers say the meals are nutritious and delicious without FODMAPs.

"...complete instructions for cooking nutritious and delicious meals without FODMAPs, all the tools needed to keep one focused and motivated in order to..." Read more

"...The book is chock full of healthy recipes that gives you an extreme advantage over this condition and allows you to gain control of your life and..." Read more

"...Otherwise some interesting ideas for lunch and dessert. The basic information is good and clear about what and why foods must be avoided" Read more

"...Yes, the recipes are wonderful and I love the kindness in the delivery...." Read more

77 customers mention "Information quality"77 positive0 negative

Customers find the book's information helpful. It explains FODMAPs in a simple way and provides practical advice on avoiding foods that trigger IBS. The book is a useful reference for people with IBS, offering practical tips and guidance on starting the diet.

"...The detailed meal plan for the first four weeks, the tips and tricks to keep you motivated along the way, the extensive shopping lists to help you..." Read more

"...you an extreme advantage over this condition and allows you to gain control of your life and have more fulfilling free yourself from embarrassment..." Read more

"...You will be shocked by the improvement in your energy level, mood and blood sugar stability, and the changes to your digestive tract...." Read more

"...The basic information is good and clear about what and why foods must be avoided" Read more

59 customers mention "Diet"52 positive7 negative

Customers find the book helpful for understanding the FODMAP diet. They appreciate the detailed explanation, meal plans, and shopping guide. The book provides tips for eating out and conversion tables to make it easy to follow. Readers mention the book helps them plan meals for an IBS-friendly diet.

"...The detailed meal plan for the first four weeks, the tips and tricks to keep you motivated along the way, the extensive shopping lists to help you..." Read more

"...the reader a rundown on what IBS is, how it becomes a problem, a meal plan & a shopping guide and most importantly and overview of what the FODMAP..." Read more

"...staple items to always have on hand, and it allows you to plan out your entire week (snacks included), which is something you'll need to get used to..." Read more

"This book comprehensively introduces a diet that is proposed to be healthy and well-tolerated by people who have irritable bowel syndrome, celiac..." Read more

24 customers mention "Taste"24 positive0 negative

Customers enjoy the recipes. They find the book nutritious and tasty, with delicious dishes like potato and kale frittatas, smoothies, and Mexican dishes. However, some of the ingredient amounts are missing.

"...This is a great book and a helpful guide for people with IBS ( irritable bowel syndrome) and other gastrointestinal problems, food intolerances..." Read more

"I am new to FODMAP eating (per my Gastro doc) and this is good book to help with you basics and a menu...." Read more

"...makes you wonder whether it’s really a diet, with so many tasty dishes to choose from...." Read more

"...The recipes are easy to follow and delicious! Potato and Kale Frittata, smoothie recipes and my favorite are the Mexican dishes...." Read more

15 customers mention "Shopping list"15 positive0 negative

Customers find the book's shopping lists helpful. It provides extensive lists of items to purchase and a week-by-week meal plan. The lists help with pantry staples and kitchen equipment essentials.

"...the tips and tricks to keep you motivated along the way, the extensive shopping lists to help you saving time and money, the shopping tips-all these..." Read more

"...ideal for this purpose because it includes shopping lists and pantry staple items to always have on hand, and it allows you to plan out your entire..." Read more

"...(per my Gastro doc) and this is good book to help with you basics and a menu...." Read more

"...The shopping list and pantry list inside the book, along with the recipes (pictures) help me decide what to try. Very good read!" Read more

13 customers mention "Digestive issues"13 positive0 negative

Customers find the book helpful for digestive issues like bloating, gas, diarrhea, and discomfort. They mention it's a good diet for those with IBS and other gastrointestinal problems like food intolerances or allergies. The low-FODMAP diet has helped reduce symptoms in most cases. It's also recommended for anyone with a sensitive gut.

"...guide for people with IBS ( irritable bowel syndrome) and other gastrointestinal problems, food intolerances or food allergies...." Read more

"...part is after eating these recipes and following the meal plans, I feel terrific...." Read more

"...This diet reduces or eliminates the discomfort associated with IBS...." Read more

"...with her advice of eating soluble fiber first, my tummy is really feeling great!" Read more

10 customers mention "Clarity"10 positive0 negative

Customers find the book clear and concise, with easy-to-follow recipes and well-written explanations of IBS. They appreciate the well-detailed diet plan and well-written descriptions of foods.

"...Easy to read & follow, great recipes too!..." Read more

"...This book is an easy to read and follow in both the break down of information and in the 4 week diet plan...." Read more

"...This well written and informative book addresses the latter; foods that cause bloating, gas, diarrhea, and digestive discomfort...." Read more

"This was a wonderfully clear and concise book detailing a great diet for those who have IBS: irritable bowel syndrome...." Read more

13 customers mention "Ingredient list"9 positive4 negative

Customers have different views on the ingredient list. Some find it helpful for identifying high- and low-FODMAP ingredients, a list of foods to avoid or enjoy in moderation, and the inclusion of fruits and vegetables on the list. Others mention that the recipes require many ingredients, some amounts are missing, and there are no recipes so you can customize meals.

"...which should be avoided, as well as a list of those with low FODMAP ingredients that can be enjoyed...." Read more

"What I liked most about this book is that the list of foods that cause IBS includes fruits and veggies and some of my favorite foods!..." Read more

"There is a lot of suspect ingredients in the book. Personally I have a real FODMAP sensitivity and there is no way I can deal with grapes or melons...." Read more

"...The recipes are also labeled for paleo, gluten-free, vegetarian, and other diets, so don't worry if you're already eating differently." Read more

Too many unhealthy foods!
2 out of 5 stars
Too many unhealthy foods!
I'm very interested in learning about fodmaps. I'm not sure this is my problem, since my condition includes autoimmune disease. My problem with the diet plan in this book is the emphasis on Deli meats (really? Very high sodium & "flavorings "), corn, soy (hello, GMO'S !), & ASPARTAME! I'm thinking that the info I found on pinterest about low fodmap/aip may be more useful as it stresses avoiding all processed food. It's sad that our food supply has become so poisoned, our bodies so sick, that this type of book is even necessary. What is so difficult to fathom about these books is how many of them contradict each other. I guess we each have to figure out what works for us individually. I'm glad I payed less than $2 for the Kindle version.
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Top reviews from the United States

  • VR
    5.0 out of 5 stars A great book and a helpful guide for people with IBS
    Reviewed in the United States on September 16, 2014
    Verified Purchase
    Low-FODMAP 28-Day Plan: A Healthy Cookbook with Gut-Friendly Recipes for IBS relief

    This is a great book and a helpful guide for people with IBS ( irritable bowel syndrome) and other gastrointestinal problems, food intolerances or food allergies. The book contains detailed information about the low-FODMAP diet ( specific types of carbohydrates that cause bloating, gas, cramps, etc.), complete instructions for cooking nutritious and delicious meals without FODMAPs, all the tools needed to keep one focused and motivated in order to be successful and to live a healthier life without the distress caused by IBS. The book contains 105 low-FODMAP recipes to help you eat a well- balanced and healthy diet. The detailed meal plan for the first four weeks, the tips and tricks to keep you motivated along the way, the extensive shopping lists to help you saving time and money, the shopping tips-all these are enough motives to get one’s attention and to want to have this amazing book on hand. Highly recommended!
    48 people found this helpful
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  • Sean Nettles
    4.0 out of 5 stars A Must Have for Those Suffering!
    Reviewed in the United States on September 10, 2014
    Verified Purchase
    Years ago I had the pleasure of being employed with one of the sweetest older ladies that God had ever placed on this earth. She was always on time for work, humorous and always wore a gentle smile. On the few days, she did not were that smile, she felt compelled to tell you that she had Irritable Bowel Syndrome (IBS) and that it was acting up. At that point in my life, I was not very familiar with this Syndrome but never failed to mention to her that it was so important to find the source of her problem and treat that, rather than just treating its symptoms. The LOW-FODMAP 28-DAY PLAN, does just that! The great thing about this book is that the 28-Day Plan offers a way out of this suffering. The book is chock full of healthy recipes that gives you an extreme advantage over this condition and allows you to gain control of your life and have more fulfilling free yourself from embarrassment and social inconvenience cause by IBS. An added bonus to the book, there is a section marked “getting started” which will give the reader a rundown on what IBS is, how it becomes a problem, a meal plan & a shopping guide and most importantly and overview of what the FODMAP diet is, since it is not only for those suffering from IBS, but gluten and fructose intolerance and Celiac disease as well. As a compliment to the book, listed inside is a symptom tracker which I found to be a great tool to assist those that may be suffering. Many may think that, when all the foods that they have been enjoying can no longer be consumed. Rest easy! All of those restricted foods are integrated back into your diet over a span of time, one at a time. Although it a rather lengthy book, the amount of information is invaluable and can certainly be shared with those needing a dietary lifestyle change for the better. I highly suggest this book.
    8 people found this helpful
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  • S
    5.0 out of 5 stars A Must-Have!
    Reviewed in the United States on November 20, 2014
    Verified Purchase
    This book is the PERFECT introductory guide for anyone who has thought about or decided to try a low-FODMAP diet. I wish I had found it sooner actually, because changing your dietary habits so radically can leave you wondering what the heck you CAN eat. The 28-day plan is ideal for this purpose because it includes shopping lists and pantry staple items to always have on hand, and it allows you to plan out your entire week (snacks included), which is something you'll need to get used to doing in advance for the best chances of sticking to the low-FODMAP diet.

    I've been on the low-FODMAP diet for 2 months now and I cannot believe how much my condition has improved. I have Cyclic Vomiting Syndrome and possibly IBS as well. Since I started the low-FODMAP diet and amino acid supplements, I have not vomited once. This is amazing for me. Do not wait a moment longer feeling miserable and hopeless. You don't need to live like that. Heal your body by feeding it the right foods that it knows how to digest. You will be shocked by the improvement in your energy level, mood and blood sugar stability, and the changes to your digestive tract. I didn't really even understand how bad my problems were until they went away. Now that they're gone, I'm sticking to this diet because I feel so good. I am doing way more cooking for myself than I ever did in the past, I'm losing weight at a healthy pace simply by eating such healthy food all the time, and above all I am HAPPY!

    The one thing I want to stress above all else, is that you need to stick with this diet for a full month to really start seeing the benefits of being on the low-FODMAP diet long term. It simply takes that long for your body to rid itself of all the old icky things you used to eat before. Good luck to you, you wouldn't be looking into a book like this unless you're desperate and ready for a big change. I hope you have as much success with the low-FODMAP diet as I have, because it truly changed my life for the better.
    62 people found this helpful
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  • Amazon Customer
    3.0 out of 5 stars The basic information is good and clear about what and why foods must be
    Reviewed in the United States on August 6, 2017
    Verified Purchase
    Not enough recipes for vegetarians: only ten dinners for 28 days.
    Otherwise some interesting ideas for lunch and dessert.
    The basic information is good and clear about what and why foods must be avoided
    One person found this helpful
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Top reviews from other countries

Translate all reviews to English
  • Chris Ryder
    5.0 out of 5 stars It has some good recipes for people on low fodmap
    Reviewed in the United Kingdom on September 27, 2023
    Verified Purchase
    I have bad IBS so on low Fodmap diet, very useful
    Report
  • Tanya Plummer
    5.0 out of 5 stars I wish I could give this book 6 stars!
    Reviewed in Canada on December 22, 2016
    Verified Purchase
    Excellent book for an intro into IBS. The day I was diagnosed I hopped on Amazon and ordered this book. Although I am not one to follow meal plans (too rigid for me) there are a lot of great recipes here and the info is top notch. I wish I could give this book 6 stars!
    Report
  • Julie lang
    5.0 out of 5 stars Very helpful
    Reviewed in Australia on September 5, 2018
    Verified Purchase
    I found this book very helpful.
    Report
  • uli ulrich
    4.0 out of 5 stars Fodmap-Diät
    Reviewed in Germany on August 22, 2015
    Verified Purchase
    Wenn man dieses sog. RDS-Syndrom hat, ist man für jede Hilfe dankbar.
    Dieses Buch gibt Anleitungen und einen genauen Diätplan, fertig bis zum Einkaufszettel !!
    Es sollte wirklich perfekt sein.
    Ein kleines Problem, der Speiseplan ist komplett auf die amerikanische Küche zugeschnitten.
    Ich habe zu meine Überraschung festgestellt, dass da ein grosser Unterschied zu unserer heimischen, sprich bayerischen, Küche besteht.
    ok, manche Rezepte kann ich verwenden, aber einige sind für meinen Gaumen einfach zu ungewohnt.
    Aber da ich Kochbücher sammle und wenn auch nur ein Rezept gut ist, dann hat sich der Kauf gelohnt.
    Das ist ein Rezept für Parfait mit Macadamias, das ist perfekt.
    Report
  • Mike
    4.0 out of 5 stars easy to use recipes
    Reviewed in Canada on January 15, 2017
    Verified Purchase
    easy to use recipes, but they need more information on serving sizes and some of the calculations for caloric count and fats seem to be way off for the ingredients listed. Recipes are tasty and have helped with my chronic stomach issues
    Report