6 Tasty Low-FODMAP Cookbooks and Good To Know Diet Tips (2022)
The low-FODMAP diet is trending because it is a refreshing and original way to approach dieting and IBS at the same time.
What FODMAP Means?
The term FODMAP is an acronym that stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are all types of carbohydrates that are poorly absorbed in the small intestine. When they aren't absorbed properly, they travel to the large intestine where they are fermented by bacteria. This can lead to symptoms like stomach bloating, gas and diarrhea.
FODMAPs are found in a variety of foods, including
- wheat,
- rye,
- sweeteners,
- garlic,
- onions,
- cashews,
- pistachios,
- apples etc.
which are considered High-FODMAP foods.
What is Low-FODMAP Diet?
For people with Irritable Bowel Syndrome (IBS), a low-FODMAP diet can be helpful in reducing symptoms.
A low-FODMAP diet is a diet that restricts certain types of carbohydrates that are difficult to digest.
The low-FODMAP diet requires careful planning and avoidance of trigger foods. However, the diet can be effective in reducing the symptoms of IBS. The diet involves avoiding foods that are high in FODMAPs and eating foods that are low in FODMAPs.
Could a Low-FODMAP Diet Help Relieve Your Digestive Issues?
If you suffer from digestive issues, you're not alone. In fact, digestive problems are some of the most common health complaints. Could a low-FODMAP diet help relieve your digestive issues?
A low-FODMAP diet can help to reduce symptoms of irritable bowel syndrome (IBS) and other digestive disorders.
If you think a low-FODMAP diet might help you, talk to your doctor or a registered dietitian. They can help you create a plan that meets your needs and ensures you're getting all the nutrients you need.
Good To Know Tips for Low-FODMAP Diet
There are a few good to know tips when starting out on a low-FODMAP diet.
- Work with a Registered Dietitian (RD) who is familiar with the diet. They can help you figure out which foods you need to avoid and how much of each food you can have.
- Start slowly. The diet can be restrictive, so it's best to ease into it. Try eliminating one FODMAP food at a time and slowly add more low-FODMAP foods into your diet.
- Keep a food diary. This will help you identify which foods trigger your symptoms and help you stick to the diet.
What Are Some Good Low-FODMAP Cookbooks?
I ordered the books chronologically, starting with the latest low-FODMAP cookbooks.
The Low-FODMAP Cookbook: 400 Quick & Easy Gut-Friendly Recipes to Relieve the Symptoms of IBS and Other Digestive Disorders, by Sharon Rush (2022)
Discover what you need to know about the Low-FODMAP Diet with the help of Sharon's cookbook. Learn what foods to include and avoid in your diet, check some underlying guidelines to follow. Add variety to your diet, the book includes a 30 day meal plan.
The comprehensive collection of 400 quick and easy recipes provides a mixture of dishes for a healthy home-cooked meal that can be prepared in minimal time. These recipes have all been tried, tested, and tweaked to perfection to be as easy as possible for you to enjoy the most delicious results.
Low-FODMAP Diet Cookbook for Beginners, by Sarah Roslin (2022)
This low-FODMAP cookbook includes strategies in a step-by-step diet format. The author give extensive guide how to follow it, and why it helps you fight IBS through a tested and effective method. The author created a FAQ section on each topic will be like having an expert by your side at all times to help you avoid mistakes.
You can try two all-inclusive meal plans, which are 15-day body reset diet plans, to recover your body's gastrointestinal system. Try out the 10-week meal plan to renew your metabolism and maintain your results for longer.
The Low-FODMAP IBS Solution Plan and Cookbook, by Dr. Rachel Pauls (2020)
This low-FODMAP cookbook is a simple guide to navigate a low-FODMAP diet, including four weeks of meal plans and more than one hundred low-FODMAP, gluten-free recipes that can be made in 30 minutes or less.
These recipes all sound delicious and perfect for summertime! I love mug muffins because they are so easy to make ahead of time and take with you on the go. The blueberries in this recipe would add the perfect tartness and sweetness to the muffins. The flat-tummy chicken corn chowder looks like it would be a hearty and filling meal, but still light enough to enjoy in the summer heat. And what could be more refreshing than a summertime salad with toasted pecans? I tried some of these recipes home, so I would say they are more or less easy to prepare them.
The Gut-Friendly Cookbook, by Alana Scott (2019)
If you're one of the three million people in the US who have irritable bowel syndrome (IBS), you know that finding gut-friendly recipes can be a challenge. The Gut-Friendly Cookbook is packed with more than 100 recipes that are low-FODMAPs, the short-chain carbohydrates that can trigger IBS symptoms.
From breakfast to dinner and everything in between, there's something for everyone in this cookbook. Find low-FODMAP and gluten-free buying tips in the cookbook along with tips swapping certain ingredients with low-FODMAP alternatives.
The Low-FODMAP Diet for Beginners, by Mollie Tunitsky (2017)
This step-by-step plan makes it easy to act upon a low-FODMAP diet, comprising five steps to healing. Shed light on the replacement of high FODMAP foods, then eat them gradually to determine which types bother you.
This cookbooks includes easy to prepare recipes, each dish is labeled to indicate whether it's vegetarian, dairy-free or quick to make. This makes the book easy to use for even non-cookers who are new in the kitchen.
The Low-Fodmap 28-Day Plan, by Rockridge Press (2014)
This is the great resource for exploring FODMAP. Great recipes with extensive descriptions, overall great layout. Hence the book isn't fresh, it was published in 2014, it has some unique recipes like carrot ginger soup or gluten-free angel hair pasta.
Each recipe also clearly shows various dietary restrictions, which makes it effortless to find recipes that are soy-free, nut-free, or dairy-free for instance. This cookbook reached my expectations in terms of
Final Thoughts on low-FODMAP Cookbooks and Diet
The low-FODMAP diet is a great way to improve your gut health. However, it is important to find a cookbook that is right for you. Also remember to speak with a nutritionist to remain on the safe side. There are many different options available, so take some time to find one that fits your needs. Once you find the right cookbook, you will be able to enjoy delicious, healthy meals that are easy to make.
If you have different type of stomach disease, check out our connecting article for acid reflux.
My profession is online marketing and development (10+ years experience), check my latest mobile app called Upcoming or my Chrome extensions for ChatGPT. But my real passion is reading books both fiction and non-fiction. I have several favorite authors like James Redfield or Daniel Keyes. If I read a book I always want to find the best part of it, every book has its unique value.
