The Flexible Fodmap Diet Cookbook: Customizable Low-fodmap Meal Plans & Recipes for a Symptom-free Life

Other low-FODMAP cookbooks take a one-size-fits-all approach to IBS. The Flexible FODMAP Diet Cookbook focuses on your specific IBS symptoms with low-FODMAP diet variations proven to target your unique dietary needs. You CAN find an eating plan that works for you and take your life back for good.

Living with Irritable Bowl Syndrome is uncomfortable, frustrating, and isolating. Figuring out which foods trigger symptoms (and avoiding them) can feel impossible. Many people with IBS are also affected by coexisting conditions—such as acid reflux, celiac disease, and food allergies—which exacerbate IBS symptoms that already require special dietary attention.

The Mayo Clinic recognizes the low-FODMAP diet as a proven means of treating IBS caused by FODMAP sensitivities. FODMAPs are hard-to-digest carbohydrates found in common foods such as wheat, dairy, fruits, vegetables, and sweeteners. Most of us consume FODMAPs so regularly we likely trigger IBS symptoms without knowing it.

With The Flexible FODMAP Diet Cookbook you’ll identify your personal food triggers by pinpointing which FODMAP group provokes your symptoms. The low-FODMAP recipes in this book accommodate coexisting conditions, as well as the needs of IBS-C (constipation-dominated IBS) and IBS-D (diarrhea-dominated IBS).

The solution presented in The Flexible FODMAP Diet Cookbook covers three important steps:

• STEP 1. CUSTOMIZE YOUR LOW-FODMAP MEAL PLAN from the mix and match meal plans according to your personal needs. For example, if you suffer from IBS and GERD, choose Plan A, which excludes both FODMAPs and acid reflux food triggers. Plan B is a basic low-FODMAP meal plan, and Plans C and D offer low-FODMAP meal plans for sufferers of IBS-C, IBS-D, or IBD in remission.


• STEP 2. ELIMINATE ALL FODMAP & FOOD TRIGGERS that may cause an irritable bowel. Recipes include substitution tips for gluten or “Big 8” food allergens, and texture modification tips for IBS dominated by constipation or diarrhea.


• STEP 3. IDENTIFY YOUR PERSONAL FOOD TRIGGERS by using the Food Reintroduction Worksheet to track your GI response as you gradually reintroduce FODMAPs one at a time.

Whether you suffer from IBS or from the combined symptoms of one or more co-existing conditions, The Flexible FODMAP Diet Cookbook offers you the knowledge, tools, and guidance you need to stop living in fear of food and start controlling your symptoms with the low-FODMAP choices you make.

Karen Frazier is a nutrition and fitness expert who specializes in recipe development for restrictive diets and has written several cookbooks for people with various health conditions, including The Acid Reflux Escape Plan, The Hashimoto’s Cookbook and Action Plan, and The Gastroparesis Cookbook. Diagnosed with celiac disease and an acute dairy allergy, Karen understands the challenges of eating a restrictive diet that is both healthful and satisfying.

Laura Manning is a Registered Dietitian in the Department of Gastroenterology at the Mount Sinai Medical Center in New York, where she has worked since 2001 with patients diagnosed with irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), celiac disease, and other disorders of the GI tract. She has also contributed to The Huffington Post, Fitness magazine, Everyday Health, SheKnows, and MindBodyGreen.