cookbook

The Best Low FODMAP Cookbooks

Having a dedicated FODMAP Diet cookbook on hand takes the guesswork out of cooking for IBS. You will definitely find your perfect cookbook in my roundup of top picks (yes, even for vegans and SIBO patients!).

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As I type this, I can see my bookshelf full of cookbooks out of the corner of my eye. It’s a large collection, but when you want to learn Thai cooking, you buy a Thai cookbook…perfectly logical.

Same goes for the FODMAP Diet. As much as I believe in adapting our favorite recipes to be low-FODMAP, I understand the value (and simplicity!) of having a dedicated low FODMAP cookbook, or a few cookbooks.

And apparently, you guys agree. When I asked my private community if they’d rather have a low-FODMAP cookbook or modify recipes themselves, the majority wanted recipes they could follow WITHOUT thinking about it.

I’m all for ease, and since it’s long overdue, I decided to create a roundup of the best FODMAP Diet cookbooks out there…in my personal opinion of course.

How I Chose These Books

Unfortunately, some book publishers will hire a recipe developer (maybe an expert at recipes, but not at FODMAPs) to crank out a cookbook as fast as possible. Often, no one bothers with testing the recipes.

Not cool! That’s why I choose books written by experts—these authors are people who’ve been working with FODMAP cooking for a long time. (And yes, I included my own cookbook.)

I also tried to provide variety on this list. I even have a low FODMAP vegan cookbook I can enthusiastically recommend. Let’s dive in!

My Top Low FODMAP Cookbooks

The Low-FODMAP Cookbook by Diane Fastenow Benjamin is a well-rounded collection of American home cooking recipes. Plenty of great photos too! I wrote a more extensive review of this book here.

Best For: Family meals, classic recipes

Click to view on Amazon.

 

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 has a long title, but that’s probably because it’s packed with goodness. Written by dietitian and FODMAP expert, Kate Scarlata, and long-time cookbook author, Dede Wilson, it delivers by relying on natural ingredients and providing the knowledge to help make sense of this crazy diet.

Best For: Foodies

Check it out on Amazon.

 

Best For: Newbies to FODMAP

Click to view on Amazon.

The Complete Low-FODMAP Diet: A Revolutionary Plan for Managing IBS and Other Digestive Disorders by Sue Shepherd, PhD, and Peter Gibson, MD is part FODMAP Diet manual, part cookbook. The authors are two of the original researchers at Monash University who developed the diet, so you can’t go wrong with this choice!

 

Sue Shepherd has written multiple books on the FODMAP Diet, including this recipe focused volume: The Low-FODMAP Diet Cookbook: 150 Simple, Flavorful, Gut-Friendly Recipes to Ease the Symptoms of IBS, Celiac Disease, Crohn's Disease, Ulcerative Colitis, and Other Digestive Disorders. With enough variety to work for novice cooks, as well as foodies, this is a great bet.

Best For: Variety seekers

Click to check it out on Amazon.

 

Cookbook in ipad (1).png

I may be partial to my own book, but a few things set the Calm Belly Kitchen Cookbook apart:

  • Color photos of EVERY recipe

  • Recipes tested by members of my Facebook group

  • Ebook, so you can download it instantly (and take it anywhere)

With a wide variety of recipes, the theme I focused on when writing this book was crave-worthy food.

Best For: People who love to eat

Check it out here.

 

The title of this pretty cookbook by Jo Stepaniak says it all: Low-Fodmap and Vegan: What to Eat When You Can't Eat Anything. It IS possible to eat vegan AND get the benefits of the FODMAP Diet, and this book makes it easy with tasty recipes (including some great sauces).

Best For: Plant-based food lovers

Get it on Amazon.

The Everything Low-FODMAP Diet Cookbook by Colleen Francioli is part of the “Everything” book series, which are known pack in loads of helpful information (but no pictures). With 300 recipes, plenty of them simple everyday meals, this book is great if you want lots to choose from.

Best For: People who want tons of options

See it on Amazon.

 

With a lot of misinformation around SIBO and the lack of one gold-standard dietary treatment, it’s (understandably!) difficult for patients to know what to eat. The SIBO Diet Plan: Four Weeks to Relieve Symptoms and Manage SIBO by Kristy Regan uses a modified FODMAP Diet to help heal the gut. This is an approach I’ve used successfully with clients, and it’s endorsed by Allison Siebecker, ND, a pre-eminent SIBO expert, who also wrote the foreword to this book. Keep in mind that any SIBO diet should be used together with medical treatment to be effective.

Best For: People getting SIBO treatment

Check it out on Amazon.


Conclusion

There are some great FODMAP cookbooks out there, and more all the time! Do you have a recommendation that should be on this list? Leave a comment and let me know.

This post contains Amazon affiliate links.

One-Pan Cheesy Mexican Rice (and Free Cookbook Preview!)

One-Pan Cheesy Mexican Rice (and Free Cookbook Preview!)

 

My One-Pan Cheesy Mexican Rice with Ground Beef is the ultimate one-dish meal! It's easy enough for weeknight dinners, and it's kid and family friendly, as well as low fodmap and gluten free. Click to get the recipe and a bonus sneak peek at the Calm Belly Kitchen Cookbook: Crave-Worthy Low FODMAP Recipes for Everyday!

Click to pin it!

Today's recipe is:

  • Easy (as in, "after-work easy")

  • Cheesy (easy and cheesy!)

  • Low-FODMAP (and gluten free)

  • Made completely in one pan

  • Crazy-good

This magical unicorn of a recipe is my One-Pan Cheesy Mexican Rice with Ground Beef. Not only is it a tasty, all-in-one, low-FODMAP meal, it's the first recipe I'm sharing from the Calm Belly Kitchen Cookbook.

It's also got a really great backstory.

I've been developing the recipes for this cookbook since January. I planned them out and put them on my calendar. Week after week, I'd churn out a few more: testing them, planning the photo shoots and props, writing the text.

(For the record, it's an ebook, but I couldn't resist that cool mock up!)

Some of my original recipe ideas didn't pan out like I expected, or they just didn't fit into the book as it took shape. Somewhere in March, I figured out that I had about 45 recipes, but I wanted to hit 50.

So I asked you guys! If you've been part of the Email Crew for awhile, you might remember that around the end of March I asked you to nominate recipes you'd like me to create for the book. 

The suggestions were priceless because I got tons of insight into what you're really craving. I picked my top 3 and left it up to a vote. One-Pan Cheesy Mexican Rice with Ground Beef was the clear winner. 

A few people in the community have already tried it out and posted about it on Facebook:

I'm so glad I decided to ask for input (and help with recipe testing!) from the Calm Belly Community. It's made this book so much better than it could have been if I'd just worked away in secret.

The full recipe for my Cheesy Mexican Rice is below for you to try out...

...Or just snap up your own copy of the Calm Belly Kitchen Cookbook right now!

One-Pan Cheesy Mexican Rice with Ground Beef

It's best to use “instant” or “minute” rice since it takes a bit longer to cook with this method. I like using brown rice, but instant white rice will also work and should cook faster (use 1 ½ cups water for instant white rice). Regular white rice also works, but you'll need more water and the cooking time will be about 40 minutes.

Serves 6

INGREDIENTS

Cooking spray
1 ¼ lb ground beef
2 tsp ancho chile powder, divided
2 tsp cumin, divided
Salt and freshly ground black pepper to taste
2 ½ cups instant brown rice (see note above)
15 oz can petite diced tomatoe
15 oz can tomato sauce
2 cups water
8.75 oz can sweet corn, drained
4.5 oz can chopped green chiles
5 scallion tops, sliced
1 packed cup (4 oz) grated colby jack or cheddar cheese
Chopped fresh cilantro for garnish

INSTRUCTIONS

1. Heat a large saute pan or skillet with a lid on medium-high heat. Coat with cooking spray and add beef, 1 tsp of the chile powder, and 1 tsp of the cumin; season with salt and pepper. Cook, crumbling the meat with your spoon, until no longer pink, 6 to 7 minutes. Transfer to a paper towel-lined plate to drain.

2. Add rice to the skillet and stir well to coat with the juices from the meat. Add tomatoes, tomato sauce and water. Cover and bring to a simmer; reduce heat to medium low. Cook, stirring occasionally, until rice is tender, 20 to 25 minutes (The directions on the rice box don't apply; it takes a bit longer to cook with this method.).

3. Stir in corn, green chiles, scallions, beef, and remaining 1 tsp each of chile powder and cumin. Taste for seasoning and add salt and pepper if needed. Sprinkle cheese all over the top. Cover the pan and reduce heat to low. Cook until cheese is melted, 3 to 5 minutes. Rest 5 minutes, sprinkle with cilantro and serve.