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How I Eat 3 Years After Doing The Low FODMAP Diet 🍎 🥙 🧘♀️ IBS
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- Опубліковано 7 сер 2024
- Reflections on how low FODMAP has helped my IBS and how I eat now… keep challenging and added more of the healthy FODMAPs!
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
▽Pinterest▽
www.pinterest.co.uk/carolinet...
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▽Facebook▽
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▽Website▽
www.thewildgutproject.com
▽MUSIC▽
Music by Kissmykas - Nostalgic Amber - thmatc.co/?l=3C081233
*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
If you did the low FODMAP diet a while ago, how have things changed for you since??
For me personally it was a complete lifestyle change and a massive challenge, it didn't tell me EXACTLY what my triggers are (I think it's mainly fructans in fruit?), so I was a bit frustrated at the end of the reintroduction phase, but it's a process and I strongly believe that overtime I'll be able to understand my body better, thank you for your tips and support :))
I actually did the low fodmap diet, but it didn't entirely work for me. Me and my dietician suspect I actually have a histamine intolerance (one of the key symptoms of this is IBS though!), so I assumed I just had IBS.
I did low fodmap for awhile by following the SIBO Specific diet, and between that and alot of other supportive things, I healed my SIBO and I can eat basically anything now!
@@SteveRU97
I just recently discovered I’m histamine intolerant. Studying in it now and applying changes can’t believe it took me a year to figure this out! Fasting has been key
where can I find a silo specific diet please?@@kayladewaard4019
I've been eating low fodmap for several years and did your online tutorials (you wild gut project) which were amazing, helpful and really informative. I would highly recommend them to anyone starting with the low fodmap diet, even if you are not vegan they are a great help. I've added back in as much as I feel comfortable to but still have to avoid pretty much all GOS containing foods. With all the substitutes like garlic oil, spring onion and leek greens etc, I don't miss garlic or onions now. I think over time you just get used to what works for your particular body and what doesn't. The low fodmap diet is a great way to work out if it is just one item of food that is causing issues, or if it is a whole fodmap group such as fructans etc...I just wanted to say it's great to see you looking so happy and healthy. An inspiration for us all and thankyou for continuing to create content to help people still struggling with IBS, even now you are feeling much improved. All the best, Heather x
It’s great to see this update video. I stumbled across your channel when I thought that there was just no hope. I had come to a point of accepting that my body was ‘broken’. After watching a few of your videos I knew that this would help. I was making all the mistakes you pointed out. I cannot thank you enough for producing this channel💕. It honestly gave me my life back. I eat a little mushrooms on homemade pizza and have started adding small amounts of garlic but I’m still a bit scared of onions! 😬😁
Your hair looks great this colour. Love the videos
I'm on my first week of low fodmap diet & glad to hear it's not for ever! Has worked amazingly & starting to learn your triggers is something I wish I knew about 20 years ago...
@Hazel Randall how are you doing now,,how long it took for you to see the results after following low FODMAP diet ??
Loving the videos! Very informative!
Thanks! Helpful info!
So grateful for this video/channel! I’ve been on an ibs/low fodmap journey since 2019, and you’ve has been so helpful throughout. Thank you 💗🙌✨
As a wise old indian man said
Garlic is a medicine and should be consumed only when feeling the effects of a flu or virus and not a daily food
The same for onions
haha! lol'd at 'everyone talking down to me' your site is my goto resource for low FODMAP Vegan recipies, soo much appreciation and gratidude for your content, thank you! I've just started reintroduction phase after getting info from NHS dietician, currenly dieing as I had 1/3 of an onion yesterday (on a salad!), so far I found out I can eat garlic when I thought that was a trigger, looking forward to continuing with reintroduction and its great to hear your story of how things do get better/more managable, take care
This was wonderful. Thank you so much for sharing your journey! You packed a lot of great info into one short video. :)
Thank you for sharing!
You helped me when I was really bad, I’m nearly where you are now.
I credit eating lots of potatoes and sweet potatoes and their fibre to feed my microbiome what it needed.
I’m so happy to see how far you d come. Thank you
Thank you! I found it informative and funny :)
Wow, T has had a real growth spurt since I last saw him...!
Great job
I just found you and starting this today, thank you so much for your recipes and advice. I use to have bladder infections for years at least once a year that might have messed me up. I have been a plant based vegan (and no more bladder infections) for 12 years and I am a senior as well but my gut is not good. It is a tough diet to follow and have tried a couple of times. But with your help in the videos I think it will make a difference. The only thing is I am from the America actually Texas and sometimes I can't understand you, so sorry on my part. LOL
Turn on closed caption. I do with all videos now and it makes a huge difference. How is your diet going? I'm getting ready to start my low fodmap now.
Very pleased to hear you can eat plant based with your IBS now. I had given up trying as it triggered my IBS so badly so maybe I need to do FODMAP more stringently
@Hazel Randall how are you doing now,,how long it took for you to see the results after following low FODMAP diet ??
Antibiotics and antacid meds for an ulcer have messed me up too. Never had problems eating anything years ago. Just started low fodmap kinda cold turkey. Already feel relief. Looking forward to reintroducting high fodmap foods again.
I'm sorry to hear that! Best of luck with the diet! x
I have ibs and gastritis and they overlooked what I was feeling and said it was my stomach conditions now I had 5 ulcers and a bad bacteria infection it’s been 3 months and still being treated, I confused ulcer pain for period cramps ig lmao
@Hazel Randall how are you doing now,,how long it took for you to see the results after following low FODMAP diet ??
I love your videos. Thank you.
It's a little hard to hear you when you play the music in the back ground. Also can you make a video on foods you Avoid.
Thankyou for the tip keep eating the foods", i thought about it too, that it is important to eat broccolie and legumes to feed the good bacteria, otherwise after the elimination you have a lower bacteria amout in your gut
Same thing happened to me with antibiotics. After doxycycline it all went down hill and my IBS started.
@Hazel Randall how are you doing now,,how long it took for you to see the results after following low FODMAP diet ??
I strongly suggest checking for and healing SIBO if you have gut issues .
It has been difficult to maintain a balance between a more expanded diet and triggering symptoms. I know I can’t have any of certain foods, for example wheat, garlic, onions, or other allium foods, and dairy products unless they are lactose free or I take the enzyme tablets with consumption. I’m an omnivore and dairy is a major part of my diet. Other foods I can tolerate using the “bucket” approach. In practice this is quite challenging and unpredictable, but at least allows me to eat enough and enough variety. Along with FODMAPS, histamine is a major trigger for me. There is some overlap, but the list of danger foods remains very long. Oh well, I just have to “keep on keeping on”!
One of the things I struggle with the most is not being able to go out to eat. I really miss date nights with my wife, and I'm not a good cook at all so it's hard to have really tasty meals. How have you dealt with not being able to eat out as much?
hey there! i have ibs and ive been following the low fodmap for a year now but i still struggle to put on weight if you could share some tips thatd be great
@Hazel Randall how are you doing now,,how long it took for you to see the results after following low FODMAP diet ??
Have you considered you have sibo?
😊
2:03 Before my diagnosis, I had one set of friends who always cooked with LOADS of home-grown garlic, bell peppers, and onions, which even back then I knew were triggers of some kind. It was fine (I would bring my own food) until one time I bought ingredients for dinner and they still mixed in all this stuff that I avoid; when I pointed out that now I couldn't eat the dinner I'd paid for, they scoffed and told me to "take risks".
People just don't understand. They say that because it's not happening to them and they just can't empathize. The hardest part about having this issue is that nobody else really cares about what you're going through because they just think you're taking unnecessary steps to avoid one bad trip to the toilet. They don't see all the constant stress and anxiety that goes with it, or all the constant physical pain and discomfort. You're not alone. Just remember that.
What made you commit to the diet for 3 years? Is this a normal length of time to be on the low FODMAP diet?
Oh, I think I must have not have been clear. I did not do the diet for 3 years, which I intended to be the main message of this video. It takes a few months to do the elimination and rechallenges and then you make adjustments to your normal diet to avoid having bad IBS symptoms. Hope that makes sense?
@Hazel Randall how are you doing now,,how long it took for you to see the results after following low FODMAP diet ??
I've never stopped having symptoms [probably have an issue once every couple of weeks] but I was always really lucky to be able to eat wheat and dairy no problem as long as it didn't have additives like malt, barley, carageenan, various gums etc. I also have no issue with fructose for some reason and can eat a couple of mangoes a day too. My issue now is getting over the hump with sorbitol and fructans [have not tested garlic or onion out of fear].
Did you have an adjustment period with those? How did you get over the initial sensitivity? My sorbitol issue is pretty bad - I can't even have the green amount.
I am exactly the same (except that I don’t eat mangoes ;) )