The Low FODMAP Diet Step by Step A Personalized Plan to
Relieve the Symptoms of IBS and Other Digestive Disorders
with More Than 130 Deliciously Satisfying Recipes
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CONTENTS
Cover
Title Page
Copyright
Epigraph
Introduction
CHAPTER 1: Gut Issues? The Role of FODMAPs in
Digestive Distress
CHAPTER 2: The Well-Balanced 3-Part Low FODMAP Diet:
Eliminate, Challenge, Integrate!
CHAPTER 3: Putting the Low FODMAP Diet into Practice
CHAPTER 4: How to Succeed in the FODMAP Kitchen:
Making the Best Darned Tasting Low FODMAP Food Ever
CHAPTER 5: Recipe Basics
Garlic-Infused Oil
Vegetable Broth
Chicken Stock
Quick Tomato Sauce
Balsamic Dijon Vinaigrette
Sweet Poppy Seed Dressing
Blue Cheese Dressing
Ranch Dressing
Carrot Ginger Dressing
Green Goddess Dressing
Salsa Fresca
Pineapple Salsa
Chipotle Chiles in Adobo Sauce
Basil Pine Nut Pesto
BBQ Sauce
Whipped Cream
CHAPTER 6: Start the Day Right! Breakfast at Home & on
the Go
Quinoa Oat Granola with Coconut
Overnight Oats with Fruit
Hot & Creamy Buckwheat & Oats
Portable Breakfast Sandwich
Huevos Rancheros
Brunch-Worthy Vegetable Cheese Frittata
Buckwheat Pancakes
Crispy Outside, Tender Inside Waffles
Buckwheat Oat Raisin Breakfast Cookies
Green Extreme Smoothie
Almond Oat Berry Smoothie
Mix & Match Fruit Smoothies
CHAPTER 7: What’s for Lunch?
Best Ever Low FODMAP Tuna Salad
Egg Salad
Tarragon Chicken Salad with Grapes & Pecans
Spinach & Goat Cheese Lunch Frittata
The Best Grilled Cheese
Mason Jar Salad
Maki Roll Bowl
No-Recipe Grain & Veggie Bowls
CHAPTER 8: Low FODMAP Snacks & Treats for Parties &
Every Day
Fruit & Nut Protein Kinder Bars
Seeded Whole-Grain Crackers
Kale Chips
Queso Dip
Protein-Packed Trail Mix
Chicken Satay
Double Coconut Shrimp with Sweet Chili Sauce
Baked Buffalo Chicken Wings
Teriyaki Meatballs
CHAPTER 9: Salads & Sides
Kale Carrot Salad with Citrus Vinaigrette & Almonds
Cucumber, Tomato & Feta Salad
Spinach Salad with Hot Bacon Dressing, Blue Cheese &
Grapes
Kale Cabbage Coleslaw with Creamy Poppy Seed Dressing
Rainbow Chopped Salad
Zucchini & Summer Squash Salad
Roasted Eggplant, Zucchini, Potato & Tomato Gratin
Asian Chicken Salad
Oven-Roasted Chicken Caesar Salad
Cheesy Grits
Garlic Mashed Potatoes
Rosemary Garlic Roasted Potatoes
Potato Pancakes
Peanut Noodles
Tomato Basil Pasta Salad
Quinoa Tabouli
CHAPTER 10: Main Dishes for the Whole Family
Easy Oven “BBQ” Ribs
Shrimp Jambalaya
Bouillabaisse
Lasagne the Low FODMAP Way
Yogurt-Marinated Grilled Lamb Kebabs
The 15-Minute FODMAP Dinner, a.k.a. Farfalle with Garlic
Olive Oil, Parsley & Roasted Red Peppers
Beef Tenderloin Stuffed with Goat Cheese, Spinach &
Tomatoes
Baked Mac ’n’ Cheese
Asian Chicken Lettuce Wraps
Crab Cakes
Maple Dijon Pork Chops with Root Vegetable Mash
Main Dish Steak Salad
Salad Niçoise
Turkey Skillet Dinner with Corn Bread Biscuits
Build-a-Better-Burger
Fully Loaded Stuffed Potato Skins
Grilled Swordfish with Pineapple Salsa
Chicken Tostadas
Tofu & Greens
Slow-Roasted Pork Tacos with Citrus Slaw & Chipotle Mayo
Cheese-Stuffed Turkey Burgers
Stuffed Swiss Chard
Vietnamese Summer Rolls with Shrimp or Tofu
Pan-Seared Salmon & Greens with Balsamic Glaze
Shrimp & Grits
Weekday Meat Loaf
Meatballs for Spaghetti or Subs
Tomato Basil Pizza
CHAPTER 11: Hearty & Nourishing Soups
Roasted Tomato Soup with Parmesan Crisps
Clam Chowder
Hearty Vegetable Soup
Egg Drop Soup
Tortilla Soup with Chicken & Lime
Miso Soup with Tofu & Scallions
Creamy Root Vegetable Soup with Gruyère Croutons
Gazpacho
CHAPTER 12: One-Pot, One-Dish Meals
Whole Roast Chicken with Lemon & Herbs
Roast Chicken Thighs with Smoked Paprika, Lemon &
Herbs, Carrots & Potatoes
Chicken & Rice (Arroz con Pollo)
Citrus Sage Turkey Breast
Mediterranean Fish with Fennel, Tomatoes & Zucchini
Cod with Roasted Potatoes, Garlic & Parsley
Shrimp & Broccoli Stir-Fry
Mussels with Coconut Milk, Basil & Lime
Perfect Pot Roast
All-Beef Chili
Slow-Roasted Shredded Pork
CHAPTER 13: Desserts & Baked Goods:Simple &
Spectacular
Blueberry Muffins
Banana Bread
Cinnamon Pecan Streusel Coffee Cake
Lemon Ginger Scones
Carrot Cake with Cream Cheese Frosting
Birthday & Celebration Cake for Everyone (Yellow Cake &
Chocolate Frosting)
NY-Style Cheesecake with Glazed Strawberries
Chocolate Chunk Cookies
3-Ingredient, 17-Second Peanut Butter Cookies
Chocolate Walnut Brownies
Lemon Bars
Blondies with Chocolate Chunks & Pecans
Strawberry Shortcakes
3-Berry Crisp
Rich & Creamy Chocolate Pudding
Corn Bread
3-Ingredient Coconut Ice Cream
Hot Fudge Sauce
Dark Caramel Sauce
Acknowledgments
Praise for The Low-FODMAP Diet Step by Step
Resources
Notes
Index
“As a registered dietitian specializing in digestive health and
nutrition for thirty years, I can honestly say the most rewarding work
to date has been with IBS patients implementing the low FODMAP-
diet approach. Like waving a magic wand, the low FODMAP diet
can literally make their debilitating pain disappear in days! I am
grateful for the innovative research in the area of diet and gut health
and for my wonderful patients that have allowed me to share in their
journey back to great health.”
—KATE SCARLATA
“I had been suffering with IBS for over twenty-five years until one
day, Dr. Joseph P. Tassoni Jr. scribbled the word ‘FODMAP’ on a
piece of paper and handed it to me while I lay in my hospital bed. I
had been admitted with extreme abdominal pain related to my
gastrointestinal issues. He told me to look up the Monash University
smart phone app and give this diet a try. It was quite literally a
turning point in my life. This book is dedicated to him and to all the
others, like me, who have suffered unnecessarily.”
—DÉDÉ WILSON
INTRODUCTION
SUFFERING WITH A SENSITIVE TUMMY? We get it. Digestive
distress is on the rise globally and can interrupt the quality of life you
deserve.
Clinical trials have proven that up to 70 to 75 percent of those
with IBS can attain relief by following a low FODMAP diet. And
modifying FODMAP carbohydrates has been shown to offer symptom
benefit in those with GERD, IBD, celiac disease, and intestinal resections,
too. Kate Scarlata, RDN, is a pioneer in the low FODMAP field and a
research collaborator with Monash University, and Dédé Wilson, a former
Bon Appétit magazine contributing editor, brings thirty years of proven
recipe development for the home cook.
Kate and Dédé both have had up close and personal experience of
suffering with IBS symptoms for years. Dédé was diagnosed with IBS in
1990 and Kate suffered a major intestinal resection nearly twenty-three
years ago, resulting in debilitating digestive symptoms. Both of us turned
our lives around using the innovative low FODMAP diet to manage our
unending and painful digestive symptoms.
As FODMAPers ourselves, we understand the pain, fear, and confusion
of living with digestive symptoms while also experiencing firsthand what a
dramatic difference eating a low FODMAP diet can make. With our insider
and expertise knowledge, we have done the heavy lifting for the millions of
IBS sufferers like you who really need this resource to adapt to low
FODMAP living with ease.
The low FODMAP nutritional approach was created by Australian
researchers at Monash University in Melbourne, Australia, and it is time
that more sufferers worldwide were aware of its power. For years,
gastroenterologists and dietitians had little to offer to help their IBS
patients, until now. This book shares the most current research and also
