The Low Fodmap

6-Week Plan

& Cookbook

Miechelle O’Brien, M.D., Ph.D.

The Low-FODMAP 6-Week Plan & Cookbook is a wonderfully-crafted roadmap for success in working through the low-FODMAP diet. Suzanne not only provides a structured approach for patients to pin down their individual food triggers, she also offers invaluable guidance on sleep and other habits to ensure that IBS no longer controls their existence.

Miechelle O’Brien, M.D., Ph.D. Gastroenterologist and co-founder of TrueSelf Foods

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IBS - the Bane of Your Life

It’s the enemy at the gates that never leaves you alone. It’s the siege that saps your energy and drains your personal power. When you’re battling IBS, you’re at war—with yourself and your own body. You advance an inch, and then the enemy knocks you backward, keeping you in check – and keeping your life on hold.

It is time to say STOP! To fight with determination to get your life back, to be healthy, to live a joyful, fulfilled life!

Imagine if ...

  • You were pain-free – no bloating, diarrhea or constipation.

  • You had the knowledge to help you make good low Fodmap food choices.

  • You had a nutritionally-balanced diet that was perfect for you.

  • You had the strength to stay the course into the future, having overcome any mental blocks which stopped you before.

  • You had a new plan and habits which incorporated all the necessary elements for a balanced lifestyle to support the diet.

This can be your REALITY

It is a matter of deciding to take your life and your health into your own hands and to be proactive about getting well. The low Fodmap diet has been scientifically proven at two separate research centers to significantly help eliminate the symptoms of the majority of IBS sufferers, so my new book, "The Low FODMAP 6-Week Plan and Cookbook" could be your salvation. It will take you step-by-step through the elimination and reintroduction stages of the diet over a six-week period so that you can create a final expanded diet, which will keep you safe from IBS symptoms forever.

Kate Scarlata, R.D.

In addition to providing a wide variety of delicious low FODMAP recipes, The Low FODMAP 6-Week Plan & Cookbook provides a nice introduction to the low FODMAP diet as well as key lifestyle tips to help manage IBS symptoms.

Kate Scarlata, R.D.

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I sincerely and firmly believe this book will change your life!


The Low Fodmap Diet is Complex

It is not simply a list of good and bad foods. It is a diet of combinations and amounts, when you eat and how you eat. Also, food is just one of the puzzle pieces of solving your IBS problems but it is the foundation block upon which all else is built. However, the other puzzle pieces are important too and must be addressed. Doing all this alone is almost impossible.

This book will teach you not only how to implement an accurate low Fodmap diet but also how to insert all the other puzzle pieces to control your IBS forever.

Inside this book you will find ...

  • 100 recipes with multiple colour photographs
  • 6 detailed weekly meal plans
  • 6 weekly double-page diary pages
  • 6 case studies of people who have conquered their IBS symptoms through the low Fodmap diet program
  • Comprehensive information on IBS so you can fully understand its intricacies
  • A breakdown of the low Fodmap diet and how it works
  • Detailed notes on how to be successful on the diet from label reading to how to add flavour to meals
  • 6 different lifestyle exercises to create a life you love which will support the diet
  • The strategies you need to live life to the fullest on the diet, from eating out to travelling to dealing with family and friends.

As a dietitian specializing in gut health (IBS/SIBO) I am always interested in new books and research about the low-FODMAP diet. Suzanne's 6-week plan is comprehensive and steeped in research yet easy to understand. Each week she provides a suggested low-FODMAP menu with delicious recipes. When making changes to manage digestive issues, diet is only part of the equation. It is equally important to commit to lowering stress, getting adequate sleep and finding support. My favorite part of this book is that each week she provides lifestyle and wellness tips to improve gut health as well as how to overcome barriers. I highly recommend this book to anyone interested in improving IBS symptoms or someone who already follows a low-FODMAP diet but is looking for more recipes and support.

Amazon Review

Who am I?

My name is Suzanne Perazzini. I am a certified nutritional therapist specializing in IBS and the low Fodmap diet (certified by the Monash University on the low Fodmap diet), qualified teacher, award-winning author and fulltime low Fodmap diet coach. My website, Strands of My Life features low Fodmap recipes, videos and articles on IBS and the diet. I have been featured on numerous podcasts, I have articles on several large health websites and have had many of my recipes published in hard copy magazines. I have suffered from IBS all my life and after having my life transformed by the low Fodmap diet I now dedicate my days to coaching others on how to eliminate their IBS symptoms once and for all. I am fortunate enough to see people’s lives revolutionized every day through my coaching work and I want to get this message and solution out to the whole world. It drives me crazy that there are so many who don’t know there is an answer to all this suffering. My greatest moments have been turning a 3-year-old Indian girl from a child curled up in the corner in pain to a happy child playing out in the yard with her friends, and helping an 83-year-old woman, who had suffered horribly all her life, discover that there is peace on earth after all. I would love you to become another of my success stories.

This book contains all the knowledge I’ve accumulated over several years of living on the diet. It also includes everything I’ve learned from the hundreds of coaching clients I’ve  helped, as well as the substantial research I’ve conducted and the many in-depth courses I’ve taken on the low Fodmap diet (Monash University), the digestive system and the gut microbiome (University of Colorado, Boulder).

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  • Bloody epic! REALLY, really good book. It's got some brilliant information at the beginning to get you started and for you to really understand. There's helpful pages to record your experiences to keep track and some good recipes to help you along the way.
    Natalie-Juliet from Albany Creek, QueenslandBooktopia Review
  • I have read 4 books on the FODMAP diet now. Some are very simple and mostly selling recipes, one I read is very technical and time consuming to understand but explains all the details very well. This one explains all the details that are important for the person ready to start the diet and why they need to know in about two chapters. It is an intelligently written book with the consumer in mind. If I only had the time and money for one book--this is the one I would want it to be. In fact, I would have been very happy to only read this one!!!!
    Cynthia Hillstrom - USAAmazon Review
  • Oh wow this book is amazing. I have a few older low FODMAP diet books but this is so up to date and easy to understand. My husband has IBS-M as well as diabetes. We started the low FODMAP diet this week and so far so good. He is feeling better has more energy so we have hope. 🙂 Thanks Suzanne for writing this and being such an inspiration to many with this issue.
    Rebecca PrattAmazon Review
  • A really fabulous, informative book that helps the user figure out which foods cause gut discomfort. I really like how the author included recipes and food plans as well as substitutions for specific foods. As a nutrition coach, I am always learning about food and its effects on the human body. No two humans are the same which can make nutrition challenging. This book is a great addition to my nutrition education arsenal.
    Kristi ElizabethGoodreads Review
  • I love the organization of the plan. You literally begin with week one recipes and shopping lists. Then week two, and so on. The journal, notes and other work pages help you succeed. Recipes are delicious and most all are very flexible!
    Gloria JohnsonAmazon Review
  • For those suffering from IBS (Irritable Bowel Syndrome), this will be a perfect book to step you through an easy 6-week plan to clear IBS. After week 3 you should see a difference. The Low-FODMAP Diet with recipes and a list of trigger foods are something I didn’t know as well as so much other information in this book. Highly recommend this book for anyone with Irritable Bowel Syndrome.
    Ro ScottGoodreads Review
  • This is a very practical handbook for people trying to follow a low FODMAP diet. I am sure my IBS patients will find the menus and recipes very helpful. The explanations are well written, scientifically accurate, and easy to understand.
    Rita Rover, R.D.Amazon Review
  • A life changer! Once I began reading this, I could not put it down! Great explanation of IBS and FODMAPs and which foods contain them. I am certain that it will be as helpful to others suffering with symptoms as it was for me. Very well-written and most importantly easy to understand and to implement the plan. This information has greatly improved the quality of my life!
    JJAmazon Review
  • After many years of stomach upsets and far too many doctors visits, I learned about the low Fodmap diet early 2016 and it really is a life changer. It is so difficult to carry on a professional life when you have so many stomach issues, I wish this book had been around when I first started out 2 years ago! The explanations, anecdotes and recipes are all ringing bells and easy to follow. A must buy for what seems a complex diet but is worth it, think about what you CAN eat not about what you give up, and this book takes you right there. Thank you Suzanne!
    Mme Salabi Patricia - FranceAmazon Review
  • This book is a must for IBS sufferers. Beautifully presented with mouth watering low fodmap recipes. You`ll not only get great recipes, but an easy to understand insight into IBS and step by step guidance. I highly recommend this book.
    Shelley GriffithsAmazon UK Review
  • For anyone who has ever had any IBS, Fructose or problems with digestion due to food intolerances, this is the book for you. This book explains everything you would want or need to know, along with recipes, the reintroduction phase of incorporating foods, case studies and so much more. It is a 6-week plan and cookbook and gets into the nitty gritty of how to handle many problems, even the embarrassing ones. This is a must read book and I couldn't recommend it more highly, it is a step by step program of recipes and meal plans with all the extras included.

    It is written by Suzanne Perazzini who is a nutritional therapist specializing in irritable bowel syndrome and the low Fodmap diet (certified by the Monash University on the low Fodmap diet), qualified teacher, award-winning author and fulltime low Fodmap diet coach, so you can be rest assured you have a book here written by a very qualified person, a book that I will certainly be referring to well into my future.
    Peta BenjaminGoodreads Review
  • I'm a Registered Dietitian who works with IBS client. This book gives a great overview of the diet, plus includes wonderful weekly meal plans. It's a great way to undertake the challenge of the low FODMAP elimination diet.
    Erin Skinner, R.D.Amazon Review
  • If you have IBS then you have to get this book, I have already done the 2 week elimination course with Suzanne, which by the way literally saved my quality of life, and now that her new book is out it is so handy to refer back to, as we all do stray at times. I have made several of her recipes and they are all so yummy even my husband who is a meat and 3 veg man, loves them. Thanks for all the time and effort you put into this book to make our lives worth living.
    Amazon Review
  • Has great information regarding IBS, links to mental health, and has great tips on dealing with life with IBS. Each chapter is a new week and it has recipes recommending what to eat.
  • Amazing book, so easy to read and clear information as well as being attractive to have around.
    Lara O’DonnellAmazon Review
  • I used this book because I have had to see a dietician due to suffering with irritable bowel syndrome she advised that I try a low FODMAP diet for a restricted period of time. I thought the book would give me some meal ideas which it has as the diet can be complicated. Would recommend.
    Miss MAmazon UK Review
  • As a Registered Dietitian, Suzanne's Low FODMAP book is a must-have! I love how it's organized by each week to help my clients follow along with ease. The recipes are simple and tasty, providing lots of variety while on the elimination diet plan.
    Amazon Review
  • If you have IBS, this is the book for you. Suzanne walks you through the low fodmap diet, starting with the elimination portion. This way you learn your triggers. The book is all you need to get started. Thank you Suzanne for changing my life!
    Amazon Review
  • I was an IBS sufferer long before it was used as an excuse for many people to make up a specific diet to help give some comfort and relief to all those who have been diagnosed with this horrible monster. The many pieces of sage and welcome advise along with easy and nitrious recipes and a 6 week plan was miracle. I have been given so many diets over the years and none have ever sounded and looked so good. Thank you Suzanne Perazzni. I will be recommending this book to my friends and family members to purchase for my birthday and for their friends of these who suffer from IBS. I will give this book 5+ stars.
    Patricia LiebeGoodreads
  • This is a great eating plan. It's not a diet in the old sense of the word. I have suffered for years with embarrassing and downright painful symptoms of IBS with constipation and The Low FODMAP Plan has helped me to learn what foods are good for me and which ones cause me problems. It is very helpful and simple to do, no weird starvation diet.
    Joanne Chachere - USAAmazon Review

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