40 Low-FODMAP Recipes With Real Flavor
Eight breakfasts, twelve lunches, fourteen dinners and six snacks, each serving two, built only from foods listed as low in FODMAPs in published reviews. Garlic-infused oil, chives, the green tops of scallions, ginger, herbs and lemon carry the flavor. Where the amount matters, the page says which foods to check in your app. Delivered instantly as a printable PDF with a free bonus online edition.
You are purchasing The Low-FODMAP Recipe Book — a downloadable digital publication (50-page printable PDF e-book, with free bonus access to an online edition of the same e-book). Upon checkout, you will receive instant online access and an immediate download link sent to your email address. This is a 100% digital product. No physical books, binders, jars, or equipment will be shipped to your address.
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Recipe values per serving
Eight sample recipes from the book with their USDA-based values.
| Recipe | Category | kcal | Protein g | Fiber g | Carbs g |
|---|---|---|---|---|---|
| Maple Oat Porridge with Blueberries | Breakfast | 315 | 14 | 6 | 55 |
| Potato and Bell Pepper Hash with Eggs | Breakfast | 258 | 10 | 5 | 34 |
| Chicken and Rice Salad | Lunch | 395 | 30 | 2 | 44 |
| Peanut Tofu Noodle Salad | Lunch | 441 | 25 | 7 | 50 |
| Lemon Herb Salmon with Rice | Dinner | 450 | 32 | 2 | 42 |
| Tofu and Vegetable Coconut Curry | Dinner | 555 | 31 | 7 | 52 |
| Maple Glazed Salmon with Quinoa | Dinner | 435 | 36 | 6 | 45 |
| Rice Cakes with Peanut Butter | Snack | 210 | 6 | 3 | 30 |
USDA FoodData Central, SR Legacy. Values per serving, as printed in the book.
Why Most Advice Leaves You More Confused
What’s Inside the Complete System
Every section is authored to provide concrete, printable tools rather than theoretical filler.
How the recipes work
Each recipe serves two, with calories, protein, fiber, carbohydrate and sodium per serving, a "check the serving in your app" line where the amount matters, tags, and a finder with all 40 recipes.
Breakfasts
Eight mornings: maple oat porridge, a spinach and feta omelet, lactose-free yogurt with kiwi, a potato and pepper hash, banana oat pancakes, a strawberry orange smoothie, a tofu scramble and eggs on spelt sourdough.
Lunches and dinners
Twelve lunches (salads, soups, rice-paper rolls and wraps) and fourteen dinners with salmon, cod, shrimp, chicken, beef, lamb, pork, turkey and firm tofu.
Snacks and the shopping list
Six snacks, from rice cakes with peanut butter to a fruit cup, and a list of everything the recipes use, by aisle.
Three Steps, a Few Minutes a Day
Pick your recipes
Use the finder, and note the foods to check in your app.
Shop from the list
Garlic-infused oil, lactose-free dairy, rice, oats and fresh produce.
Cook for two
Short steps, with the numbers per serving on the page.
Your PDF E-Book, Plus a Free Online Edition
The PDF e-book (what you buy)
- 50 A4 pages, ready to print or read on screen
- Calculations fill in by themselves in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit
- Works offline; keep it forever
Free bonus: the online edition
- The same e-book as an interactive page in any browser on iPhone, Android, tablet or computer
- Every calculator always works, and your entries save automatically on your device
- Add it to your home screen and open it like an app
Is This System Right for You?
- Anyone in the elimination phase of the low-FODMAP diet.
- Cooks who want flavor without onion and garlic.
- Dietitians' clients who need everyday meal ideas.
- It is not medical advice and does not diagnose IBS.
- It does not print lab-tested serving sizes: check them in a FODMAP food app.
- It is not fully gluten-free: one breakfast uses spelt sourdough.
Clinical Evidence & Scientific Grounding
Every recipe uses only foods listed as low in FODMAPs in published reviews (Gibson and Shepherd, 2010; Staudacher and Whelan, 2017). Every number is worked out per ingredient from USDA FoodData Central (SR Legacy); lactose-free dairy uses the USDA values of the regular product.
This cookbook is an educational tool and does not replace personal advice from a dietitian or doctor.
Frequently Asked Questions
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