The Low-FODMAP IBS Solution Plan and Cookbook


Heal Your IBS with More Than 100 Low-FODMAP Recipes That Prep in 30 Minutes or Less

Heal Your IBS with More Than 100 Low-FODMAP Recipes That Prep in 30 Minutes or Less


The Low-FODMAP IBS Solution Plan and Cookbook is your guide to successfully navigating the low-FODMAP diet and reducing IBS symptoms, including a 4-week meal plan and more than 100 low-FODMAP, gluten-free recipes that can be easily prepared in less than 30 minutes.

If you are one of the 45 million Americans suffering from Irritable Bowel Syndrome (IBS), eating food may be the start of a vicious cycle. The Low-FODMAP IBS Solution Plan and Cookbook will provide everything you need to stop this cycle and heal your gut, using the medically proven low-FODMAP diet

Reduce symptoms of IBS and other digestive conditions with an easy-to-understand introduction to the low-FODMAP diet, a 4-week meal plan to guide you through the first phases, and more than 100 delicious low-FODMAP, gluten-free recipes that can be easily prepared in less than 30 minutes.  You will receive sound, results-based advice from internationally recognized physician, surgeon and researcher Dr. Rachel Pauls, who uses the low-FODMAP diet to successfully treat her own IBS symptoms.

Inside, you’ll find guidance and straightforward recipes that put you back in control, plus numerous vegan and vegetarian options. Enjoy mealtime once again with recipes such as:

Buy The Cookbook

About the Author

Dr. Rachel Pauls is an internationally renowned surgeon and medical researcher who is also a passionate chef and FODMAP blogger. She has published more than 100 original medical journal articles and book chapters, and currently serves as the program director for the Fellowship Program in Female Pelvic Medicine and Reconstructive Surgery. She is also director of research for the Division of Urogynecology at TriHealth, in Cincinnati.  An IBS sufferer, Dr. Pauls follows the low-FODMAP diet to successfully eliminate her own IBS symptoms. In order to help other people improve their IBS and other digestive issues, Dr. Pauls founded Rachel Pauls Food, one of the world’s leading makers of delicious certified low-FODMAP food.

Yield: 8 Burritos

Make-Ahead Breakfast Burritos

Breakfast burritos are my favorite way to enjoy a hot and
filling breakfast with minimal preparation. These burritos can be made ahead and frozen in batches. FODMAP fact: Corn tortillas are naturally low-FODMAP, provided they don’t contain added wheat or seasonings.

Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes


  • 3 tablespoons (45 ml) canola oil, divided
  • 4 cups (480 g) shredded potatoes
  • 8 eggs
  • 1/2 teaspoon paprika
  • 1/2 red bell pepper, chopped
  • Salt and pepper to taste
  • Eight 6-inch (15 cm) soft corn tortillas or gluten-free low-FODMAP flour tortillas
  • 2 cups (240 g) shredded Cheddar cheese
  • Restaurant-Style Salsa, for serving (optional)


In a large skillet, heat 1 tablespoon (15 ml) of the oil over medium-high heat. Add the shredded potatoes in an even layer and press down with a spatula. Cook for 5 to 7 minutes, then flip and cook the other side. Add another 1 tablespoon (15 ml) oil and cook until browned and crispy throughout. Transfer to a covered bowl to keep warm. Wipe out the skillet.

In a large bowl, whisk the eggs with the paprika. Add the remaining 1 tablespoon (15 ml) oil to the skillet and sauté. the red pepper for 2 minutes. Pour the whisked eggs over the peppers and scramble for about 2 minutes, until cooked through. Season
liberally with salt and pepper.

To assemble the burritos, lay the tortillas on a platter and top with the potatoes, then the egg mixture, then the cheese. Roll up and serve with salsa, if desired, or freeze.


Not all corn tortillas are alike. Some are fragile and work better for a cooked quesadilla. Warming the tortilla first can improve the ease of wrapping and reduce tears. Experiment with the brands that you can find and be patient!

To make-ahead: After cooling the components, wrap each burrito in aluminum foil. Transfer rolled burritos to a large resealable freezer plastic bag. Remove as much air as possible and freeze for up to 1 month. To reheat, remove a burrito from the foil and wrap in a lightly dampened paper towel. Place on a microwavable plate and
microwave on high for 1. to 2. minutes, turning once, until heated through.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 290Total Fat: 13gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 193mgSodium: 232mgCarbohydrates: 31gFiber: 3gSugar: 2gProtein: 12g

This data was provided and calculated by Nutritionix on 8/22/2020

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Yield: 6 Servings

Restaurant-Style Salsa (Low-FODMAP)

Salsa is a low-calorie condiment that is a staple in our home. Making it from scratch gives it a fresh flavor just like the one at your favorite restaurant,
but without the onion or garlic. This salsa is so delicious with Beef and Spinach Enchiladas, Cheese and Spinach Quesadillas, and corn chips. It tastes even better made a day ahead.

Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes


  • 2 tablespoons (30 ml) garlic-infused olive oil
  • One 15-ounce (420 g) can diced tomatoes, no seasonings added
  • 1/2 to 1 red chile pepper (see Note), seeded and chopped
  • 8 sprigs fresh cilantro
  • 1/2 teaspoon salt
  • 2 tablespoons (30 ml) freshly squeezed lime juice (about 1 lime)
  • 1 to 2 teaspoons sugar (optional)


Heat the oil in a pan or small pot over medium heat. Add the
canned tomatoes, chile, cilantro, salt, and lime juice and stir to combine. Bring
to a boil and then decrease the heat to low. Add the sugar to taste, if
desired. Simmer for 15 minutes. Allow to cool, then store in the refrigerator
in a covered jar for up to 10 days.


For mild salsa, use 1/2 chile; for medium salsa, use 1 chile.

If you don’t have fresh cilantro, substitute 1 tablespoon (1 g) dried cilantro.

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram

Giveaway Logo

One (1) lucky reader will win a copy of The Low-FODMAP IBS Solution Plan and Cookbook. The giveaway will end September 12th, 2020 at 11:45 p.m. CT.

  • By entering this giveaway, you will receive three (3) emails from KingSumo including a confirmation, mid-giveaway, and 24-hour-before-end.
  • The giveaway is open to US residents, age 18+, only.
  • Lynchburg Mama is not responsible for prize shipment. Please allow at least 6 weeks for delivery.
  • No P.O. Boxes, please.
  • No purchase required.
  • Winners are chosen randomly via KingSumo
  • Winners will be notified via email and have 24 hours to claim his/her prize. A new winner will be chosen if a response is not received.
  • If you cannot see the entry form below, please click here:

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