The FODMAP Reintroduction Plan & Cookbook

Reclaim your favorite foods while managing your IBS symptoms with this simple guide to FODMAP reintroduction, featuring a complete plan and 60 delicious recipes.

In her first book, The Low-FODMAP IBS Solution Plan & Cookbook,  FODMAP expert and IBS sufferer Dr. Rachel Pauls showed you how to manage your IBS symptoms by eliminating FODMAPs from your diet. Now she guides you through the second phase of the clinically proven low-FODMAP diet, reintroduction, (also known as the FODMAP challenge phase), where you’ll discover which foods you can add back to your diet while keeping your IBS symptoms under control.

In this amazing new book, Dr. Rachel Pauls carefully guides you through the stages of reintroduction, providing a detailed plan including which foods to test, how much, how often, and how to interpret your results—while minimizing IBS flares. She also includes over 60 delicious, easy-to-cook, recipes for testing and maintaining your low-FODMAP diet, including gluten-free, dairy-free, vegetarian, and vegan options.

Learn your tolerances and manage your symptoms with simple, satisfying recipes like:

  • Mini Pumpkin Biscuits with Cream Cheese Frosting
  • Chai Spiced French Toast
  • Hearty Turkey Minestrone Soup
  • Chicken Club Ranch Pasta Salad
  • Shrimp Sushi Bowl
  • Slow-Cooker Vegan Sloppy Joes
  • Sheet Pan Orange Chicken with Broccoli
  • Homemade BBQ Chicken Pizza
  • Show Stopping Lemon Olive Oil Cake
  • Glazed Pineapple Walnut Muffins
  • Banana Blondies with Chocolate Chips

If you’re one of 45 million Americans living with IBS, don’t live with it anymore! Let Dr. Pauls guide you through the second phase of your low-FODMAP journey, where you will conquer your symptoms while reclaiming the foods you love.


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What Experts are Saying about “The FODMAP Reintroduction Plan & Cookbook”:


Rachel Pauls, M.D., knows it is vital for optimal gut health to move through the reintroduction phase of the low-FODMAP diet. Her book, The FODMAP Reintroduction Plan & Cookbook, steers you through this most complex process, as she has IBS herself. This book shows you how to reintroduce foods and which foods to choose. It explains when you have “passed” a food challenge and provides Pauls’ original, family-friendly recipes that use the new foods that you will be introducing. The low-FODMAP diet is ultimately about eating as broadly as possible without triggering your IBS symptoms. This book will help you achieve success.


– Dédé Wilson, co-founder of FODMAP Everyday® and author of The Low-FODMAP Diet Step-by-Step


The most challenging part of the low-FODMAP diet is the second phase, where patients reintroduce foods containing FODMAPs to determine their sensitivities. Dr. Rachel Pauls’s new book provides a guided tour through the reintroduction phase. For doctors, The FODMAP Reintroduction Plan and Cookbook provides a medically responsible way to help patients find their own version of the low-FODMAP diet. For dietitians, it is a reliable way to reinforce the concepts they review. For patients, this book provides an easy-to-read and beautifully illustrated atlas to navigate the low-FODMAP diet. We will be adding The FODMAP Reintroduction Plan and Cookbook to our resources for patients.


– William D. Chey, M.D., AGAF, FACG, FACP, RFF, H. Marvin Pollard Professor of Gastroenterology, Professor of Nutrition Sciences, Chief, Division of Gastroenterology, University of Michigan


Rachel Pauls, M.D., provides practical and actionable steps for the often-overlooked reintroduction phase of the low-FODMAP diet. She empowers you with a clear plan and innovative recipes to help you figure out your food triggers with ease!


– Katelyn Wilson, R.D., IBS, and  digestive health specialist, expert in integrative and functional nutrition


The FODMAP Reintroduction Plan and Cookbook will help IBS patients who have had a good symptom response to the low-FODMAP diet take necessary steps to pinpoint their FODMAP symptom triggers. Dr. Rachel Pauls guides readers through thirteen FODMAP reintroductions and provides wise advice on how to interpret the results. Because there is less research specifically about the reintroduction phase, it is hard to find credible information about how it should be done. Dr. Pauls fills that void in a book that is clearly written, well organized, and consistent with expert opinion.


– Patsy Catsos, M.S., RDN, LD, expert gastroenterology dietitian, medical nutrition therapist and author of The IBS Elimination Diet and Cookbook, IBS-Free at Last, and the IBS-Free FODMAP Toolkit for RDNs
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