Eating 30 low FODMAP plants in a week for gut health 🥗🍊🍌🥦
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- Опубліковано 2 чер 2024
- The foods featured in this video are low FODMAP according to Monash University (Feb 2021)
Time Stamps
0:00 - Intro
0:16 - The Gut Microbiome Research Paper
1:38 - What counts as "a different plant"?
3:00 - Low FODMAP grocery shopping and haul
5:51 - Tuesday evening - Pancake day!
6:31 - Wednesday
9:50 - Thursday
14:49 - Friday
15:07 - Reflections on the challenge
Research paper mentioned: msystems.asm.org/content/3/3/...
This was just a little challenge based on the above paper and obviously does not replace medical advice in any way.
The sourdough pancake recipe I used (swap flour for GF flour): www.cocoaandheart.co.uk/vegan...
Pasta recipe: www.thewildgutproject.com/sin...
If you’d like more help with the low FODMAP diet as a vegan, you can read about YOUR Wild Gut Project here: www.thewildgutproject.com/yours
You can download my free Vegan & lowFODMAP Meal Maker Guide here: eepurl.com/c9rPE9
You can also join my newsletter mailing list, to get my latest videos, recipes and blog posts delivered to your inbox once or twice a month.
IBS affects over 11% of the global population, (that’s one in every 9 people you meet!!) so let’s not be embarrassed about it! I want this channel to be a safe, open and kind place for people dealing with IBS. We’re far from alone, so let’s ask questions, share advice and feel better together xx
▽ What are FODMAPs?
The term FODMAP is an acronym, derived from "Fermentable, Oligo-, Di-, Mono-saccharides And Polyols”. They are short carbohydrates found in lots of healthy foods, which the bacteria in your intestines will break down, producing gas in the process.
For unclear reasons, some people are particularly sensitive to this and experience painful and embarrassing symptoms such as bloating, abdominal cramps, diarrhoea, constipation and fatigue. FODMAP restriction has been found to improve symptoms in people with irritable bowel syndrome (IBS) and other functional gastrointestinal disorders (FGID).
▽ What is a Low-FODMAP Diet?
The Low-FODMAP diet usually involves carefully cutting the down the amount of FODMAPs you consume over a day and at one time for 2-6 weeks until your symptoms resolve or at least become manageable. Then you “re-challenge” each type of FODMAP individually to see how sensitive you are to them. Thankfully most people can tolerate some or all of the FODMAPs at certain levels or combinations.
▽ Is it forever?
NO! From this feedback, you can reintroduce foods in a way that won’t set off your symptoms. Your tolerance will likely improve over time, so you can always retest foods when you feel up to it.
▽ Resources For Vegan Low-FODMAPers
These are some two things I’ve found to be invaluable since starting the low-FODMAP diet.
The first is the official app* from The Monash University. It’s the easiest and most up-to-date way to check what foods are A-okay and how big your portion size can be. Measurements come in grams, as well as "cups", which is great as a brit!
itunes.apple.com/us/app/monas...
The second is the ONLY vegan cookbook* I’ve found among the masses of meat-filled low-FODMAP ones. Admittedly it's not totally my style of cooking but it has been a great inspiration and it is very informative.
"Low-Fodmap and Vegan: What to Eat When You Can't Eat Anything" By Jo Stepaniak
amzn.to/2yq9BWp
Thirdly, the lowFODMAP vegan stock cubes make cooking sooooo much easier! And they don’t cost more than normal ones either, woop. amzn.to/2NuT93f
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*I’ve used affiliate links, it doesn’t change the price, I just get a little cut if you buy through them because you found them via me. And obviously, I'd only ever recommend something I've personally bought, used and found value in. Thanks in advance if you use my link x - Спорт
The pancake looks like an South Indian bread called "Appam". We usually eat it with potato stew curry or egg/beef curry. :) Thanks again for sharing this video.
So happy you're back Carrie! Your voice is so soothing and those videos always make me super motivated to cook and are a proof we don't have to starve or spend lots of money on this diet, even being vegan💚
Aw yay, that's my goal 😊
I loved this video Carrie. I've been reading a lot about getting plenty of variety recently, particularly when it comes to fibre and the gut microbiome. It's great to see how relatively easy it is to achieve. I really felt for you with your sad portion of persimmon, I came across so many discrepancies like this in the Monash app that I just stick to the weighed portion in grams now.
Started my low fodmap journey 2 weeks ago and feel better already. Your videos are helping so so much. Thank you! Stay safe and healthy
Welcome back, Carrie! How lovely to see and hear you again :) I first learned about it on the Deliciously Ella podcast a few weeks ago and mentioned it to my husband who said no way it's possible to eat such a variety of plants (lofo or not). Ha! Challenge accepted :D I started counting and including nuts and seeds we were done by the afternoon of day 2 without any tummy issues. Yay for variety🥳 And yes, chard (or kale - green, black) are like carrots, potatoes or oats: I have never eaten so much of either as to reach my personal FODMAP limit. Another yay for intestinal hiccup-free foods 💚
So glad I found your channel! I have been Vegan for three years but I was close to giving up on the vegan diet because I’ve been in such distress.
Thank you for this video Carrie! It was such a good idea--I've felt so limited since doing low FODMAP and this video was really inspiring :)
Loved this, so helpful. Thank you 😊
Just started my low fodmap journey & these videos help enormously 👍🇬🇧💚
yesss a new video from Carrie :) thanks so much for all the great infos! so inspiring!
Your channel and website has helped me so much!!! I appreciate you!
I love how creative you are with your cooking :)
Yayyy!! You are back... 👏
I can't explain in words how useful this was. Thank you so much
Please keep putting out these amazing videos x
You are so inspiring. Thank you.
I feel alone at times in this - you help me not feel that way. It means more than you could ever know. ❤️
Great video Carrie and a really interesting concept. It's also great to see your recipe ideas again. I'm in a bit of a rut doing the same recipes on rotation as I know that my gut won't react, but I feel I'd like to change this up a bit. I'm going to give this a try. We just got our organic veg box this morning so that's going to get me started. So lovely to see you back doing youtube videos.
Oooo! I love this video, Since cutting out meat in my low FODMAP diet I’ve been trying up my fruits and veggies - this video is perfect! Thank you! 💚
That was great miss seeing you and glad your back. I’ve been doing more veg. Too. And I’m not vegan, but trying to eat more plant based. 🧡
Love this, great to see some recipe ideas plus inspired me for eating more veg. I find veggies pretty intimidating these days so this was nice. Re: persimmons, the ones in NZ are a little bigger/wider and more orange. I usually wait till they're a lot softer too, so delicious!
Great video idea :) Ironically going low-fodmap has inspired me to eat more variety of veg, including things I thought I wasn't keen on or never tried (like celeriac, its good as a filler in soups). You are so lucky to have a partner who is happy eating the same diet as you! My boyfriend hates most vegetables, so we have to cook separate meals or I have veg on the side, and no-one to share the extra with once i've taken my little low fodmap portion :(
Great inspiration, thank you!
As for that persimmon - I believe you’re eating a hachiya, whereas the Monash app has the amount for a fuyu (I’m basing it purely off of looks). Hachiya looks to be about the size that you’re holding, but the fuyu is more squat - wider than it is tall.
you can cut your persimmon into a fresh snack, and blend the other bit into a pudding (I think I do 1 whole fruit + cinnamon +
Great vid. Thanks for the time stamps. Underrated on UA-cam👍
Thanks! I just learnt how to do them 😊
I was so pleased to see this video focussing on the low FODMAP diet. I have been on the Low FODMAP diet for getting on for three years & sometimes feel very alone. Obviously people have different degrees of sensitivity. In my experience, Spring Onions & Leeks & Broccoli are a complete No No. What you need to understand with Spring Onions is that you can only have the parts that are green all the way through, most of the green part has a white layer inside & this will cause problems, if you are sensitive.
It is really hard for me as I also have to keep my diet very low in carbs' due to diabetes & have other sensitivities. My problems are due to having extensive gut surgery. I used to eat a lot of vegan food, full of beans, onion, etc but cannot do that now. It is also more difficult if you live alone & on a limited income. If you live alone & can only use a little of something per day you can end up wasting a lot of food as it goes off before you can finish it. For example it would take me eight days to eat an avocado. However I have managed to create some enjoyable recipies & also I have discovered recently that I can have felafels although they have onion in. Onion in a stew would have me running for the toilet but the dense dry texture of felafels slows down everything.
I make crustless vegetable quiches with layers of Baby Spinach, Fines beans, thinly cut Carrots & different coloured Peppers & lactose free cheddar. I make Nutty Quinoa stuffed into Red Peppers flavoured with Tamari. I make Mediterranean Chicken with Tomatoes & Olives & Garlic Infused Olive Oil (the type from Morrisons seems to be O.K. & their hummus seems to be O.K. too).
I make mixtures in bowls for breakfast & lunch that might include a few Walnuts, a boiled Egg or Egg Mayonnaise, Lettuce or Baby Spinach / Pak Choi, slices of Tomato, a little cooked Quinoa, some Pumpkin & Sunflower Seeds, a few Olives, Some Cubes or spoonfulls of Lactose Free Cheese or soft cheese, a little ham or prawns, a few Radishes, fresh herbs etc. You are right, variety is the name of the game. All the best.
Thank you for the video! What stage are you on with your low FODMAP diet? I'm now on stage 2, and it's so frustrating! Our fridge and freezer are really tiny as well, by the way.
Here has been my greatest problem in eating this way...food waste due to portion control. If I open a can of lentils or butter beans, for example, I have to eat those items until they’re gone or throw them out because they’ve gone bad. I live alone and couldn’t possibly eat the variety of food that I would like.
I completely see how that would be an issue! Especially with things like leeks when you can only have the top half. Have you had much luck freezing individual portions of things/meals? I'm wondering if something like an ice tray would work to freeze 1/4 cups worth of lentils for example - just an idea though haha
You can freeze beans
hello! i'm in the US and have had persimmon trees. the size you had seems totally normal to me. be well!
It's so cool you have persimmon trees!
Interesting. I'm vegan too. Don't have IBS but Crohn's so some fodmaps don't bother me and some non-fodmap foods do! Most are best to avoid though. I do't eat any legumes but maybe I need to try some in small portions like you do...
AS far as variety goes, I try to eat 30 a day - I usually miss out by about 5 but I would be surprised if I don't make those 5 up at least over the week. There are so many options out there and I think when on a low fodmap diet this is soooo important.
You must more than makeup for it with 25 a day!
@@CarrieGill_TheWildGutProject I do like to eat as similar meals as possible as life is busy so there's not a load of variation day to day (but it's super easy!) but yes, sushi once a week, varying fruit/veg selection etc would make up for it. I should record it all for a couple of weeks and see what number I get up to.
I generally have a smoothie for breakky, then some cereal with chia or flax and maple S, then baked spuds/sweet potatoes and simple salad for lunch and brown rice with a variety of sautéed veg for dinner then a couple of snacks such as multi-grain bread, buckwheat pancakes or waffles and we're up to about 25.When I heard about the 30 a week number my goal was to get to that each day so I'm close!
Will you be aiming for 30+ plants in a week?
I will give it a try :D but I think I will easily reach it.
I’m so interested and ready to give it a try I think... I’m so new and feel pretty crappy. I’ve a pill cam in the morning tomorrow yay clear diet day... Wild Gut Project is giving me some hope
Hope the pill cam went okay. I'd be kinda fascinated to see my body like that!
I have no idea how I can do that-
So mono-meals aren't that great for your gut, eh?
I had to do LOw Fod-Map eating 2-3 meals a day, now that I do OMAD I can now eat high FOD-MAP foods again,,
Would you say the monash app is worth the money? I have the fodmap by food maestro working with guys and st Thomas's
I've found it to be worth every penny and it updates with new foods all the time!
@@CarrieGill_TheWildGutProject thank you I value your opinion.
didn't get to see whether you showed shopping reciept. how much did it cost?
I didn't show it, but I think all those veggies cost around £30. This is pretty much how we usually eat and I would expect to spend £30-£35 each per week for all our food. It's strangely fascinating to know how much groceries costs around the world!
Blinding !
How do you get your omega 3
The 1/2tbsp of chia seeds and 1tsp of ground flax seeds in my morning smoothie alone provides 168% of my daily omega 3 requirements + gut-healthy fibre and 40% of my RDA of VitK 😊
@@CarrieGill_TheWildGutProject are there any other vegan sources of omega 3 that you could recommend?
@@shajiniravitharan9655 nordic natural algae supplements
Curious -- Have you been on low FODMAP for 4 years? Are you on it permanently?
No, the diet takes a few months to complete and then you just eat normally, but with your personal "safe" amounts of the FODMAPs you are sensitive to. I explain more here: ua-cam.com/video/ZH0D6scSh_E/v-deo.html
Obviously you can eat everything and your stomach is not that bad bcz I can’t tolerate a lot of the low Fodmap foods even within the allowed portions 🤷♀️ so I’m restricted within the restricted diet 😢
I was there! I ate a lot of simple soups- easy to digest and then you can get some veg, but well cooked down! Now I am adding things back into my diet again :)
I also have extra-restrictions but have been able to work out nice meals & think things have improved a little. See my other comment. Make sure you get enough sleep & relax as much as possible as that can make a difference. All the best.
I dont think highly precessed mustard and popcorn count tbh
If wheat in bread counts in the study, how does Homemade popcorn not count?
haha that's the biggest persimmon i've ever seen
(for the US)