What I Eat In A Day #5 - Low FODMAP & Vegan (Recovering from IBS)
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- Опубліковано 20 січ 2018
- So this “What I Eat In A Day” unintentionally became a “what I eat the day after I accidentally eat garlic”! What meals do you like to have when you’ve been hit by the IBS-curse?
The recipe for the pasta can be found here (minus the lentils): www.thewildgutproject.com/sin...
You can download my free Vegan & lowFODMAP Meal Maker Guide here: eepurl.com/c9rPE9
IBS affects around 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 the 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
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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 - Навчання та стиль
You're a wonderful human for making us low fodmap vegans feel less alone and scared
Update: I've had to close the group as I didn't have time to manage it properly. Sorry about this. x
Yes! Definitely. I'm in one "low-FODMAP vegan" group on facebook, more would be great!
Yes please!! Was just thinking a day ago - how nice that would be!
That's such a coincidence! I'll take that as an extra sign it should happen haha
What a great idea! Absolutely.
Carrie Gill do you still have this group? I want to join, but I would have to make a Facebook first. Thanks!
Currently laying in bed after a nasty attack. Thanks so much Carrie, really good to see your meal ideas xx
same here. the attacks are every morning for me :(
Thank you so much for posting about IBS and being able to eat low FODMAP while also eating a plant-based diet. I used to eat vegetarian but when my IBS got really bad, I started relying heavily on animal products such as eggs and meat because they are usually low FODMAP. I was scared of eating even moderate FODMAP veggies because so much of what I had eaten prior to diagnosis made me very ill. I am slowly working towards becoming comfortable with a variety of veggies (especially including lentils and garbanzo beans) in one meal and your videos give me so much hope and inspiration. So, thank you.
I just love to see the sweet pooches you pet-sit, you remind me so much of our dog-sitter (who also has digestive issues...go figure). I'm so grateful for these videos. Thank you again.
haha, now that's just spooky! What a coincidence 😲 What's your dog like? (I love pet chats ☺️) xx
A rescued greyhound (so I loved seeing the 2 you were pet-sitting) and a rescued Chihuahua-Miniature Pinscher (she's the boss). I need to send my dog-sitter to see your videos...oh and I'm not on Facebook but I'm sure it's a great tool for everyone to share.
Love!! Please keep doing the what I eat in a day ❤️ I joined the Facebook group! Great idea
I just found your channel. I am so glad I did. I have just been put on the Fodmap diet. Right now it seems daunting. My biggest problem at the moment is eating out. Which I have to do a lot. I am looking forward to watching all of your videos. I believe it will be a big help to me.
I should be eating more as lost weight and my tummy is not well so it's hard to eat more
So, so helpful. Thank you so much for taking the time to make these videos :)
Thanks Fern! Glad I could help x
More videos like this please 💜 the vegan ibs struggle is real but you've given me some ideas that I was seriously lacking! And yes to the group 👌🏼
So real! Will definitely make some more What I Ate videos, everyone always seems to find them helpful, which was always my goal with channel ☺️ Here is the link to facebook group xx
facebook.com/groups/1649597611746021/
The Dog melted my heart! And I'm not even a "dog person" ! Well, I've never owned one but lately I've been wondering if I should, especially after watching this video....lol!
Bobby was such a sweetheart! I live nearby and often see him on his walks. Nothing but a little ball of love ☺️
Your videos are SO helpful! Thank you!
Just found your channel, I really like your content and you seem very nice, very easy to follow. 💕
I am SO down with a Facebook group and would be happy to help you too!
Loved the video as usual. The pasta looked delicious. And thank you for being so candid about things and showing what you eat during recovery. I think that's just as important. Hope you're feeling better. It's so rubbish when you have a flare up xxxx
Yes! That would be awesome because I'm not really sure how you're meant to run these things haha
And thank you ☺️ Do you have any "Go-To" dishes when you've had a flare-up? xx
No problem! Very happy to help. Could call it 'the wild gut project support group' or something. I normally have similar things to you. I have toast, pasta, lots of potatoes, that kind of thing. And diorylite!!
yes to the facebook group!
I made one 😃 Here's the link x
facebook.com/groups/1649597611746021/
Looks amazing😍😋
Just started low fodmap diet, so thankful for your videos! Do you have an active community page? (like a discord or facebook group, etc) I hope you are safe and healthy.
This was very helpful! I love each meal idea and it will help me get started. I have to add soy to my restrictions though!
same… my body does NOT like soy lmao. sucks because it makes being vegan a lot harder
Thank you so much!! I'm vegan now for just 1.5 year and now I have to do the fodmap dieet. It was a struggle to find my protein, but fodmap makes it near impossible so it seems. So this videos are so helpfull.. thank you thank you!! ❤️ hope ure doing well.
Glad it's helpful. You can do it! 😀
hey, im 15 and just been told I've got ibs due to stress :( its honestly been really hard to try and change my diet and deal with starting my gcses at the same time. your channel has helped me so so much with recipes especially as i live in a house full of people who can eat whatever they want. I hope i lose some weight and feel healthier soon.thank you for being part of my journey , im forever grateful xx
Ah man, that sucks. I really don't envy you doing gcses with IBS 😣 for stress I'd really recommend the book Stress Proof. It honestly changed me life and it's very practical and evidence based. Xx
@@CarrieGill_TheWildGutProject thanks for replying ill check it out ! x
I've been loving your videos. I don't personally have IBS but a friend of mine does along with potentially SIBO, however he does want to go vegan and coming across Low-fodmap seems the only way to make it happen. I'm a bit worried of his caloric intake as well since he doesn't seem to know how to feed himself properly as yet and he is worried about his gym performance failing. A group would be perfect for someone like him to get tips and ideas on how to maintain this lifestyle and feel good!
Aw it's so nice of you to take such an active interest in your friend's health! It definitely is a lot more challenging to eat a loads calories being low-FODMAP and vegan... I get through a lot of peanut butter these days 😅 You can also have pea or rice protein powder. In general though, it's all about being organised and eating lots of smaller meals.
Here's the link for the fb group (facebook.com/groups/1649597611746021/)
Yes please do a facebook group. I don't mind talking about my issues and I think it would benefit so many people who feel alone in their daily struggle!!
I'm sure everyone would appreciate you sharing! Come join us ☺️😘 facebook.com/groups/1649597611746021/
That buckwheat pasta is actually quite nice. I’ve noticed you added mixed herbs. The coop dried mixed herbs has garlic in it so it’s worth checking the ingredients. 😊
I just doubled checked and the Schwartz mixed herbs are garlic-free but you made realise I hadn't actually looked, so thanks! Because that's how you get caught out 😅 xx
Hey! Loving your videos! I’m starting FODMAP today and have seen lots of people using ‘garlic infused oil’. Does it affect your stomach the same way that regular garlic does? xx
Thank you ☺️ Because FODMAPs are only water soluble, they do not dissolve into the oil, hence the garlic oil is lowFODMAP. So, so useful! xx
I am from Buenos Aires, Argentina and live in Auckland, New Zealand 🇳🇿 😀
Hi Carrie , you mentioned oat milk? I always have unsweetened soya ? Is this ok ? I looked it up on app and got a little confused ? So unsure if I should switch to a different milk? Also is your black chia tea ok tea bag form ? Bobby is adorable ! ❤
Loving your videos, I find kale bothers me even if its cooked, spinach is okay. Its really nice to see all the meal ideas :)
Thank you ☺️ That's so funny because I'm the exact opposite and often have to sub spinach for kale 😅 Glad I could give you some meal inspiration xx
same. i love love LOVE kale but i get bloated every time i have it 😭
yes ☺️
YES would love a facebook group!
Yay, come on over ☺️ x
Amazing fried potatoes dish 😍
If we limit the quantity of FODMAP we can deviate sometimes from the regimen. Otherwise I can’t have Indian vegetarian food! I subscribe to a mixed fodmap meal delivery service so I’m not so stressed about cooking or overbuying produce.I have not found an affordable FODMAP friendly meal delivery that has vegetarian dishes.
Yes to the Facebook group 👍
Come join us ☺️facebook.com/groups/1649597611746021/
Hey! I’ve recently been put on a low fodmap diet by my dietician after being diagnosed with a fructose and lactose intolerance. Did you make the group in the end? As I’d love to be apart of it! I feel so lost right now! X
I sure did, come on over! xx facebook.com/groups/1649597611746021/
A Facebook group is a genius idea! It would be so helpful :) I hope things have calmed down for you now lovely xx
Thank you 😘 Almost back to normal now. Looking forward to having you in the group! x
Here's a link for it:facebook.com/groups/1649597611746021/
I would love to be part of your Facebook group if it's possible. Love ❤ your videos Carrie
Do you have acid reflux at all? I notice you eat a lot of tomatoes. I can not tolerate tomatoes at all due to my reflux. :(
i have had ibs for about 5-6 years and finally took a comprehensive stool test and turns out i have a microbial infection ! that is causing me to have ibs symptoms , and tore apart my stomache lining , and since ive blasted them with the correct natural antibiotics prescribed by my nutritionalist and started the gut healing process i dont get ibs so much anymore , i even ate some raw onion and was fine ! peeps get tested ! it might be your answer ! peace xx
Glad you healed! What natural antibiotics would you recommend?
saffron mingle did u have anxiety as well?
Hey! that's awesome. How are you doing now? Status update please
Mark so Christmas happened and I got pretty sick because of all of the yummy bad foods but after that I got back in track with the gut healing again and I’m on the mend 😊 you can heal ibs it’s just an injured gut, stop hurting it and then only eat to heal and it will heal over time everybody’s gut is different so may take longer for others
lunamoon I wouldn’t recommend an antibiotic I would get tested first to see what u have different bugs needs different antibiotics also I’m not a professional I got help from a natural nutritionist
Hey I was wondering if I could ask u few questions relating to ibs? I’m struggling n it’s affecting my health xx
Of course! What would you like to know? Xx
Thank you for doing these , because I’m really struggling to find nice LOW FODMAP ideas as I’m vegan as well. I’m trying to find my intolerances and this week I’m going to go of gluten? Which is soooo hard I love gluten filled foods,LOL) but I need to get my IBS under control. Could you please make a video with your tips xx
Love Ash
Sorry tips for finding food intolerances and IBS and how to manage it x
Sorry tips for finding food intolerances and IBS and how to manage it x
Hi Ashley ☺️ So glad my videos can help give you some lo-fo vegan meal inspiration. Testing gluten isn't part of the lowFODMAP diet, is it something your dr recommended? I believe some people are using seitan (made just of gluten) as a way to test for tolerance without the presences of oligosaccharides, but it's not officially tested yet.
How far into your lowFODMAP "journey" are you? xx
Carrie Gill
No the doctor hasn’t recommended me to do it yet I still need to go to a dietician as I’m waiting till February to go 🙈 I thought I might as well try and see what I am intolerant to , so I started a low FODMAP diet last week and I feel a bit better which is nice and this week I’m doing gluten free which is also nice for my stomach ! I’m kinda desperate to just find out what is triggering my IBS so bad.
I find it hard to see my intolerances because one day I eat something say a sandwich and I’m fine and then the next day I eat the same one and I’m so bloated 🤦♂️ do you also get that ?
r u recovered now completely???
Not 100%, but so, so much better than I was a few years ago.
Hey Carrie im new here, today i discovered this FODMAP diet and i'm a vegan myself. Does this diet works for you? What is your experience? I will try anyway. Hope you'll read and answer. Bye!! ( im not mother tongue sorry for my english)
Hi Stefano! Yes, the diet has helped me so much! I've not finished all the reintroductions yet, but at least when I eat low FODMAP I don't have any IBS symptoms.
It is very challenging though because lots of the classic vegan foods are not allowed. If you can, it's normally recommended to get some help from your doctor/dietician. I hope my videos help and if you like, you can join the facebook group I mentioned here (facebook.com/groups/1649597611746021/)
xx
Sure sounds good
Thank you thank you thank you :(
Hi, thanks for sharing all these useful information. I have started my Low Fodmap diet about a month from now and my condition has started to settle down. Before that my diet was so so narrow to the extent I’m seeing the new diet is so wide, as I have started to eat stuff that I wouldn’t think I will do one day. Now, I’m not sure what next. Should I keep my low fodmap ingredients or start to eat other stuff? I’m so concerned and worried because I’m not willing to have my IBS back again. Also, I’m not sure what food should I eat as I haven’t eaten even the low Fodmaps for plenty years. please, I need your advice.
I am so glad the low FODMAP diet has improved your symptoms! You do need to start introducing high FODMAP foods but in a really controlled way to work out exactly which FODMAPs are your triggers... you diet could get even more varied! I explain the whole process of the low FODMAP diet in this video (ua-cam.com/video/X38ce5HxqXk/v-deo.html) and I've actually created a bundle specifically for the FODMAP rechallenges for the Your Wild Gut Project membership site (www.thewildgutproject.com/yours). It's kind of the more complicated stage but it's also the most exciting because you actually get to learn how your body handles different FODMAPs xx
Hi, I haven’t even covered the low fodmap food. I’m so nervous as I started to eat regular yogurt last week and since then I’ve got a horrible pain in my stomach. Cramping and winds and literally constant pain. How about if I started with the high fodmap food.
Also, if Greek yogurt upset my stomach does that mean I’m sensitive to anything has lactose? I’m confused. But anyway, thank you for the advice. I’m so grateful.
I'll be honest, I don't really know about FODMAPs and dairy because I was vegan since before starting the low FODMAP diet. Doesn't sound like it's agreeing with you though! Sounds like it would be worth delving more into the low FODMAP diet to get some clarity xx
It so hard to hear you above the music..You have a very soft voice
There something I'm not sure about low fodmap serving size of different foods - is serving size is per day? Per meal?
Per meal :)
@@CarrieGill_TheWildGutProject I'm sorry if it's a stupid question but for example I can eat 20 bluberries at 11AM and then eat another 20 blueberries at 6PM and I should be fine?
@@inbarsh9505 Not a stupid question at all! It's the most common one I get. A low FODMAP serving is around 1/4 cup of blueberries and it would be fine to eat
as part of a meal several times a day 3-4 hours apart.
👍lovely
Thanks Nathalie ☺️
I would love the facebook group !
I made it! Here's the link xx
facebook.com/groups/1649597611746021/
Thank you so much!!
I think IBS should not affect your ability to eat meat. Vegan not necessary. Food at 9:31 looks quite good.
I don't think so either - I choose to not eat animals for ethical/environmental/health reasons. Hope you like that dish if you give it a go :)