The Low FODMAP Diet Step by Step

Hey friends! I hope you all enjoyed a wonderful Valentine’s Day with family, human friends, or a furry friend or any way you like to spend your time! My Valentine’s Day started with clients, then off to school for some Applied Epidemiology (ha!) and then a wonderful dinner with my man.  We ate a little chicken curry, some chocolate and curled up on the couch… it was just what I needed. 🙂

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In case you didn’t know, my latest book, The Low FODMAP Diet Step by Step was published in December 2017. Have you checked it out?

Here is a little sneak preview!

I love the title of this book because it truly describes the book, we walk you through the diet…seriously, step by step….making the low FODMAP diet so much less complicated than it needs to be!

Here are a few features I like about The Low FODMAP Diet Step by Step:

  • Easy to read! I want the low FODMAP diet to be easy to approach and not overwhelming! I think my latest book breaks down the science making it easy to understand and follow.
  • Provides the re-introduction phase or challenge phase that I use in my practice successfully! This phase of the diet is provided in a simplified but detailed way to help the low FODMAP diet follower embark on this phase without a hitch.
  • Many recipes have special Post FODMAP Challenge Phase Option sections allowing you to add back the FODMAPs your tolerate. This is important, as the goal of the diet is to help you identify what FODMAPs trigger your symptoms and which do not…and liberalized the diet as soon as possible. Strict diets are not fun 🙁 and the goal of the low FODMAP diet is to manage symptoms while enjoying a broad range of foods that you tolerate.
  • The recipes were compiled by a recipe developer and then reviewed by me (the FODMAP expert 🙂 ) for FODMAP content.
  • The book provides a comprehensive grocery list with my favorite brandname food products made with low FODMAP ingredients.
  • You’ll find some of my favorite food company’s websites and educational resources in the comprehensive resource section too.

P.S. I am addicted to the brownie recipe. Tip: I sub in dark chocolate cocoa and the brownies are even more divine.

The book can be purchased here and has received some great editorial reviews too:

In other news, we are behind the scenes gearing up for April: IBS Awareness Month! I hope you all can take part in the #IBelieveinyourStory campaign this year! I am searching for followers that may be willing to do a fundraising match for U. Michigan or Cedars Sinai to support research in the area of IBS and SIBO.  If you know anyone that could support this effort please have them email me at  It could be a matching donation up to a certain dollar level. In addition to being an advocate for IBS sufferers, I am additionally on a BIG mission to raise research funding. IBS receives very poor government research dollars here in the US  (in the range of JUST 12 cents per IBS patient). Um, yes, You read that correctly. And I need each and everyone of you to help me change that. It will take a village. We all need to help push science toward better treatments and cures.

10 replies on “The Low FODMAP Diet Step by Step

  • Esther

    I can’t say enough about how wonderful this book is ! For those just being diagnosed it’s a life saver .. For those of us who have struggled for years it’s the new bible for healthy eating !
    It’s full of really important info, lots of great pictures and wonderful recipes !
    It’s amazing !
    Thank you Kate !

  • Beth

    I have to admit I was hesitant to purchase this book because the other two books I have on living and eating with IBS have done little to nothing for me. But because I had been perusing Kate’s web site and blog, I felt it would be a wise purchase. And I was right! Kate, you and Dede did a great job in explaining all things IBS, and the recipes are icing on the cake! Thank you, both, for taking the time to put this book together to continue your good work in helping those of us with IBS to live and eat well! I am so very appreciative of you both!

  • Sandie Saporito

    Made the shortcake for dessert on Sunday for family, everyone loved them! My father said he loved the cornmeal cakes. I had subbed in a little more white sorghum flour. Thanks for ALL your hard work. It shows all of us how passionate your are about your work and how much you truly care. Your book the best!

  • Cheryl Oldham

    THANK YOU a million times over, Kate!!! I just told my husband that this is going to be my food Bible!!!! I am excited, relieved, hopeful….I found you online a couple of years ago and followed the FODMAP diet for about 6 weeks with great results. Since I couldn’t afford a dietitian, I tried adding foods back in on my own, which lasted only a week before I gave up and quit since it was so confusing and unclear how to do this effectively. It was very disappointing after working so hard to eat well, even during the summer and camping! I eventually started a long process of seeing my doctor regularly to find health. I learned that I had SIBO and saw a dietitian to help. It lead me to taking different meds, which I hope helped, but also to following an extremely restricted diet where I could literally only eat about 20 things. I did well for a short time since I longed to feel better, but then gave up since it was practically impossible to follow while living a normal life. I’ve felt pretty overwhelmed and hopeless about my health for a long time since then. Even when I have followed certain plans, my anxiety heightened at the same time, causing more intestinal issues. I was always trying to figure out what I could or couldn’t eat. I didn’t get enough fiber. I couldn’t find recipes for an actual meal that my family would enjoy so we would all eat different foods. Shopping was a nightmare, even at Whole Foods. Everything had labels for gluten free and I dreamt of the day when there would be FODMAP free labels. I was overwhelmed reading differing opinions online about gut health. All this to say that I am THRILLED with this book! As advertised, it is super easy to understand, explains what is actually happening in the gut (which always helps me to make choices that I need to), it addresses specific things I’ve faced (such as not getting enough fiber while on the diet), has wonderful, comprehensive food lists, clear and easy to understand charts, beautiful photographs, not to mention the amazing recipes that even my son and husband will like!! I even love that the recipes have “post-FODMAP phase” option to possibly add in later! I couldn’t ask for more! THANK YOU! I haven’t felt this hopeful about my health in a long time! I already know that this diet helps but now I will be able to move forward with confidence! Your blogs have also helped greatly! I appreciate how much you value science based information and that you report on differing views as well. Thank you for all you’ve done and continue to do to help so many!! Thank you for helping me personally!!

  • Cheryl Oldham

    Hello again, I just wanted to verify one thing. Am I understanding correctly that introducing one food item from a category is all that is needed to verify if I am sensitive to the entire category? I don’t have to test every single food in each category, correct? Or do the different foods have different amounts of what is being tested (such as lactose), so I SHOULD in test each food item? Thank you for your clarification on this.

    • katescarlata

      Hi Cheryl, typically I do a one food challenge per group (otherwise the process would take 6 months!)–but sometimes I do try 2 foods w/in a group. Food is a bit complex…and sometimes it might be something else in the food you are reacting too. Here are two examples that occur in my practice–failed avocado re-introduction–but passed blackberries–might be more indicative of fat maldigestion in the avocado trial rather than a FODMAP/sorbitol intolerance. Or…traditional yogurt is a fail while milk was tolerated–might indicate an intolerance to the particular probiotics in the yogurt vs. lactose. BUT…in general–if an individual passes a food re-introduction….we move on. I might try more foods if the individual has a failed challenge (as long as the ‘fail’ did not cause major GI upset)–in an effort to get more information and liberalize diet as much as possible!


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