The Low-FODMAP Diet Cookbook

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“The recognition that FODMAPs are responsible for symptoms in many people with IBS was a major breakthrough in the management of IBS. IBS has been a daunting problem for patients and their physicians for years. We have seen many drugs and different dietary fads come and go. This solution for many patients with IBS is based on sound scientific and physiological mechanisms. Combined with good medical care that includes testing for celiac disease, small intestinal bacterial overgrowth, and fructose and lactose intolerance, the low-FODMAP diet can be individualized, liberalized, and tailored to each patient. In this book, Sue Shepherd provides a great deal of information on how to make the low-FODMAP diet a delight.”

H. R. G
, MD, Professor of Clinical Medicine and Director
of the Celiac Disease Center at Columbia University

The Low-FODMAP Diet Cookbook
is a kitchen essential for anyone following the low-FODMAP diet. Sue Shepherd's easy writing style will make you feel like you have your best friend in the kitchen cooking alongside you. However, this particular best friend has in-depth knowledge about how certain foods will affect your digestive system, as Sue Shepherd has been the driving force behind the diet. The recipes included are lush and decadent, showing you that the low-FODMAP diet need not be one of deprivation. You will see that you can enjoy delicious meals without worry that they will cause you unwanted digestive distress.”

. B
, IBS Expert for and coauthor
The Everything
Guide to the Low-FODMAP Diet


“This detailed, yet easy-to-understand book [on] a scientifically proven dietary treatment that's rapidly gaining recognition around the world … is the roadmap for eliminating problem foods and reintroducing items to find the customized food plan that works specifically for you. More than 80 gut-friendly, gluten-free recipes are included.”


“The low-FODMAP diet has revolutionized my practice and has helped so many of my patients. If you suffer from irritable bowel syndrome and choosing food is a challenge, this splendid book is a must-have survival guide. Begin your journey back to good gut health by using food as medicine.”

E. M
, MD, Associate Professor of Medicine
and Director of Integrative GI Nutrition Services at
The Johns Hopkins University School of Medicine, and coauthor of
The Inside Tract: Your Good Gut Guide to Great Digestive Health,

“For those with celiac disease who continue to have digestive issues,
The Complete Low-FODMAP Diet
is a must-read. [It does] a tremendous job both in identifying the foods responsible for digestive distress and in offering a personalized approach to a balanced diet free from those triggers. With science-based information and easy-to-follow recipes, this book delivers the
that people are looking to know.”

, President of the National Foundation for Celiac Awareness (NFCA)

“A complete reference guide about the low-FODMAP diet. The book offers evidence that supports the use of the low-FODMAP diet to manage digestive symptoms, especially IBS. The authors walk you through precise diets, recipes, and menus to put the diet into practice. The recipes are easy to follow and the illustrations are quite breathtaking. I strongly recommend this book for all IBS sufferers.”

D. R
, MS Ed, BSc, Founder of IBS Self Help and Support Group


150 Simple, Flavorful, Gut-Friendly Recipes to Ease the Symptoms of IBS, Celiac Disease, Crohn's Disease, Ulcerative Colitis, and Other Digestive Disorders


150 Simple, Flavorful, Gut-Friendly Recipes to Ease the Symptoms of IBS, Celiac Disease, Crohn's Disease, Ulcerative Colitis, and Other Digestive Disorders

Copyright © 2013, 2014 Sue Shepherd
Photographs copyright © 2013 Cath Muscat

First published in somewhat different form in Australia in 2013 as
Low FODMAP Recipes
by Viking, an imprint of Penguin Books.

Versions of the Vegetable Soup recipe (
page 79
) and the Warm Lemon Tapioca Pudding recipe (
page 194
) previously appeared in
Gluten Free Cooking
by Sue Shepherd (Penguin Group (Australia): Melbourne, 2008), and are reprinted with permission. Versions of the Spinach, Squash, and Sage Polenta Squares recipe (
page 59
) and the Coconut Rice Pudding recipe (
page 187
) previously appeared in
Allergy Free Cooking
by Sue Shepherd (Penguin Group (Australia): Melbourne, 2012) and are reprinted with permission.

All rights reserved. Except for brief passages quoted in newspaper, magazine, radio, television, or online reviews, no portion of this book may be reproduced, distributed, or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or information storage or retrieval system, without the prior written permission of the publisher.

Many of the designations used by manufacturers and sellers to distinguish their products are claimed as trademarks. Where those designations appear in this book and The Experiment was aware of a trademark claim, the designations have been capitalized.

The Experiment, LLC
220 East 23rd Street, Suite 301
New York, NY 10010-4674

This book contains the opinions and ideas of its author. It is intended to provide helpful and informative material on the subjects addressed in the book. It is sold with the understanding that the author and publisher are not engaged in rendering medical, health, or any other kind of personal professional services in the book. The author and publisher specifically disclaim all responsibility for any liability, loss, or risk—personal or otherwise—that is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book.

All recipes have been formulated using ingredients known to be low-FODMAP at the time of publishing. Recipes have not been laboratory tested for FODMAP levels. While every effort has been taken to design low-FODMAP recipes and recommended serving sizes, readers should assess their individual level of tolerance.

The Experiment's books are available at special discounts when purchased in bulk for premiums and sales promotions as well as for fund-raising or educational use. For details, contact us at
[email protected]

Library of Congress Cataloging-in-Publication Data

Shepherd, Sue, author.
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 / Sue Shepherd, PhD.
pages cm
“First published in somewhat different form in Australia in 2013 as Low FODMAP Recipes by Viking,
an imprint of Penguin Books”--Title page verso.
Includes index.
ISBN 978-1-61519-191-8 (pbk.) -- ISBN 978-1-61519-192-5 (ebook)
1. Digestive organs--Diseases--Diet therapy--Recipes. 2. Intestines--Diseases--Diet therapy--Recipes.
3. Irritable colon--Diet therapy--Recipes. I. Title.
RC860.S54 2014

ISBN 978-1-61519-191-8
Ebook ISBN 978-1-61519-192-5

Cover design by Susi Oberhelman
Cover photographs by Cath Muscat
Typesetting by Pauline Neuwirth, Neuwirth & Associates, Inc.

Manufactured in the United States of America
Distributed by Workman Publishing Company, Inc.
Distributed simultaneously in Canada by Thomas Allen & Son Ltd.



FODMAPs Explained



Bacon and Zucchini Crustless Quiche

Scrambled Eggs

Omelet Wraps

Light Omelet with Chicken and Spinach

Roasted Sweet Potato and Bell Pepper Frittata

Cheese and Herb Scones

Chocolate Scones

Blueberry Pancakes


Pumpkin Muffins

Banana–Chocolate Chip Muffins

Vanilla-Rhubarb Muffins

Ginger and Pecan Muffins

Cheesy Corn Muffins

Spinach and Tomato Muffins

High-Fiber Muffins with Zucchini and Sunflower Seeds

Chili-Cheese Muffins


Cheese and Olive Polenta Fingers

Crispy Noodle Cakes with Chili Sauce

Crispy Rice Balls with Parmesan and Corn

Mediterranean Crustless Quiche

Roasted Vegetable Stacks

Stuffed Roasted Bell Peppers

Spring Rolls

Rice Paper Rolls with Dipping Sauce


Dim Sims (Pork and Shrimp Dumplings)

Salmon and Shrimp Skewers

Sesame Shrimp with Cilantro Salad

Salt-and-Pepper Calamari with Garden Salad

San Choy Bow (Asian Pork Lettuce Wraps)

Oysters, Three Ways

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