Are you looking for a Low FODMAP Diet Book to help you on your low FODMAP journey? The Low-FODMAP Diet Step by Step, provides a personalized low-FODMAP diet plan, a step-by-step guide for reintroducing FODMAPs into your diet, and 130 delicious low-FODMAP recipes ~ like this refreshing Low FODMAP Kale Salad with Citrus Vinaigrette & Almonds.

Low FODMAP Kale Salad with Carrots, Almonds, & Citrus Vinaigrette

Disclosure: I was provided with a free copy of The Low-FODMAP Diet Step by Step, however, my review is 100% my own. This post also contains affiliate links. If you purchase a product through my link, I may receive a small commission, at no additional cost to you. Thank you for your support of The Spicy RD Blog.

Low FODMAP Diet Book Review

I’m delighted to introduce you to The Low-FODMAP Diet Step by Step: A Personalized Plan to Relieve the Symptoms of IBS and Other Digestive Disorders-with more than 130 Deliciously Satisfying Recipes.

It was written by two passionate women, Kate Scarlata and Dédé Wilson, who are dedicated to improving the lives of the many people suffering from IBS and other chronic digestive disorders.

Kate Scarlata & Dede Wilson

I’ve had the pleasure of knowing Kate, a dietitian & digestive health expert, for several years now, having first met her when she & Patsy Catsos, another dietitian IBS expert, taught a class on the Low FODMAP diet in San Diego.

In addition, I recently met Dédé, a food writer & former Bon Appetit Contributing Editor, at the annual Food & Nutrition Conference & Expo (FNCE). I was immediately impressed not only by her passion for helping others thrive on a low FODMAP diet but also by her enthusiasm for getting people into the kitchen & teaching them how to cook their favorite meals the low FODMAP way.

I love this quote from her website, FODMAP Everyday, which she runs with friend and business partner Robin Jaffin:

We want you to be able to thrive and love food again because the food you are eating is loving you back.

The Low-FODMAP Diet Step by Step provides an overview of the low-FODMAP diet, plus tips on how to successfully put the low-FODMAP diet into practice to help alleviate gas, bloating, diarrhea, constipation, and other digestive discomforts.

What sets The Low-FODMAP Diet Step by Step apart from any other Low-FODMAP Diet Book?

Low FODMAP Diet Book | The Low-FODMAP Diet Step by Step by Kate Scarlata & Dede Wilson provides a step by step guide to the low FODMAP diet for IBS, along with 130 delicious low FODMAP recipes.

In my nutrition coaching practice, I work with a lot of clients with IBS who may have already started a low FODMAP diet on their own and are doing well in the elimination phase, but are having trouble reintroducing higher FODMAP foods, or are dismayed by the notion of following a low FODMAP diet long term.

In addition, since many high FODMAP foods are rich in prebiotics which help promote a healthy gut microbiome, researchers want to learn more about the health effects {positive OR negative} of remaining on a long-term low FODMAP diet.

For now, the recommendation is to incorporate as many FODMAP foods, as you can tolerate, back into your diet after completing the elimination & challenge phases.

This is what sets The Low-FODMAP Diet Step by Step apart from other low-FODMAP diet books, as Kate and Dédé have added a third phase to the diet, the integration phase, where they provide tips to help you create your own personalized moderate-FODMAP plan.

Tips for Putting a Moderate FODMAP Diet Into Practice

  • Tips on how to integrate high and low FODMAP foods at meals.
  • General meal planning tips for balanced nutrition.
  • Portion-size planning tricks for low and high FODMAP foods.
  • Recommendations on how to choose a probiotic {if needed}.
  • And, importantly, suggestions on what to do next if a low FODMAP diet isn’t enough to help ease your digestive distress.

The second part of The Low-FODMAP Diet Step by Step by Step is all about all the delicious food you CAN eat on a low-FODMAP diet.

There are 130 low FODMAP recipes to choose from, including breakfast, lunch, snack, and dinner ideas, soups, sides, and salads {like this yummy low FODMAP kale salad I’m sharing with you today!}, one-pot, one-dish meals (yay for less cleanup!), and, of course, there’s dessert 🙂

Here are just a few of the mouth-wateringly delicious recipes you’ll find in The Low-FODMAP Diet Step by Step…

  • Portable {Make Ahead!} Breakfast Sandwich w/ options for both omnivores and vegetarians
  • Spinach & Goat Cheese Lunch Frittata
  • Protein-Packed Trail Mix
  • Oven-Roasted Chicken Caesar Salad
  • Lasagne the Low FODMAP Way
  • Roasted Tomato Soup with Parmesan Crisps
  • Perfect Pot Roast
  • And, how about some Carrot Cake with Cream Cheese Frosting for dessert?

Let’s Make a Yummy Low FODMAP Kale Salad!

If you’re like me and looking for an easy, super nourishing meal you can make ahead of time, you’ll love this low-FODMAP kale salad with carrots, almonds, and citrus vinaigrette!

I made a batch a couple of days ago, and I’ve been enjoying it for lunch ever since. You’ll enjoy the salad on its own, but you can also add additional protein from cheese {feta is yummy!}, chicken, salmon, or maybe even some canned/rinsed/drained chickpeas or lentils which are both low FODMAP friendly.

Kale Carrot Salad with Citrus Vinaigrette and Almonds
Low FODMAP Kale Salad with Carrots, Almonds, & Citrus Vinaigrette

Low FODMAP Kale Salad with Carrots, Almonds & Citrus Vinaigrette

This refreshing low FODMAP kale salad will help you add kale to your menu more often. Not only is it a nutritious salad but it also keeps for days in the refrigerator. Make a big batch on the weekend and enjoy it for several lunches throughout the week.
5 from 4 votes
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Prep Time: 22 minutes
Cook Time: 3 minutes
Total Time: 25 minutes
Servings: 8 servings



  • 3 tablespoons extra-virgin olive oil
  • 1 tablespoon Dijon mustard, use gluten free if necessary
  • 1 tablespoon freshly squeezed lemon juice
  • 1 tablespoon sherry vinegar, rice vinegar, or red wine vinegar
  • Kosher salt
  • Freshly ground black pepper


  • 1 navel orange
  • 1 pound 455 g washed curly kale, or enough leaves, stemmed and torn into pieces, to equal 1 pound
  • 4 medium-size carrots, scrubbed or peeled if desired
  • 1/2 cup 29 g lightly toasted sliced almonds, natural or blanched
  • 1/3 cup 70 g dried cranberries


  • Prepare the dressing: Combine the olive oil, mustard, lemon juice, and vinegar in a jar and season with salt and pepper to taste. Cover the jar and shake vigorously. Set aside.
  • Prepare the salad: Cut the peel and white pith from the orange. Cut between the membranes to release the segments into a large mixing bowl, reserving all the juice in the bowl as well.
  • Remove any large pieces of kale stem if present. Chop the kale in batches, in a food processor fitted with a metal blade, until finely chopped, adding as it is chopped to the orange segments in the mixing bowl. After all the kale is chopped, remove the metal blade and insert the shredding disk, shred the carrots, then add them to the kale mixture. Toss in the almonds and cranberries. Add the dressing, a little at a time, folding it in. Do not overdress the salad. The kale salad is ready to serve, or refrigerate in an airtight container for up to 4 days.


  1. Dede’s notes: If you prefer to chop the kale by hand, dump the torn pieces of kale into a roomy bowl and literally massage the leaves. Using a kneading action with your fingers, firmly manipulate each leaf, squeezing again and again. This will help break down the fibrous texture. Once the kale pieces are softened, chop as finely as possible with a very sharp chef’s knife.
  2. You may also use a grater to shred the carrots if you don’t have a food processor.
  3. EA’s notes: I used 2 oranges {Cara Cara oranges are delicious too!} for the salad instead of one, and chopped the segments into chunks for additional orange flavor throughout the salad.


Calories: 145kcal | Carbohydrates: 16g | Protein: 4g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 8g | Sodium: 61mg | Fiber: 4g | Sugar: 8g
EA Stewart, RD | Registered Dietitian Nutritionist
Course Dinner, Lunch
Cuisine Gluten Free, Low FODMAP, Mediterranean, Vegan
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What more low FODMAP Salad Recipes? Here are a few more I think you’ll love!

And, be sure to check out all my low FODMAP diet recipes here: Low FODMAP Recipe Index

Easy. Affordable. Delicious.

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