What I Eat In A Day For IBS #4 // LowFODMAP & VEGAN - French Toast For Breakfast!
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- Опубліковано 25 лис 2017
- I made a bit of an effort with my meals on this day, so I hope it gives you some inspiration!
You can download my free Vegan & lowFODMAP Meal Maker Guide here: eepurl.com/c9rPE9
Here's the French Toast recipe: www.thewildgutproject.com/sin...
The Polenta recipe:
www.thewildgutproject.com/sin...
And the tempeh recipe:
www.thewildgutproject.com/sin...
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
Thank you for sharing your great recipes. When I went low FODMAP, I thought my diet was going to be quite bleak. You have really helped me to make the transition and not feel deprived!
Your meals look amazing
I love to see improvised meals too! It reminds me of a tv show from years ago, called Ready Steady Cook, where chefs had to make meals from random ingredients guests brought in. it always gets creative haha x
I found your videos less than a week ago and Ive been binging them since, especially the "what I eat in the day" ones. Its sad that you dont post that often, but I wanted to let you know that I love your videos and you seem like a very nice and cool person 😊
Omg puffed potatoes, yes. You’re saving my life 😍
Thx so much for sharing your food guide with measurements! My dietitian in Canada did not provide one. I have simply been using a free fodmap app… can’t wait to get that email with yr guide!
your french toasts look amazing! did you buy the bread? Or did you make your own?
Thank you so much for these videos! Your channel has helped me navigate this FODMAP thing so much better than I ever could have on my own. ***Question: is Garlic oil somehow safer than garlic? Also, what is your take on Cashews? Are they still ok to eat during elimination phase? Thanks!!!
We all have odd food combo/clean out the fridge days.
Thank you
really helpful x
Lovely
HI ! I was wondering where you bought you're asafoetida ? The little container thingy is super handy ! Thank you in advance
What is the creamy sauce u ate with roasted veg, polenta and tempeh? It looks great!
Thanks for sharing how to cook tempeh because I have no idea what to do with it.
Great video keep it up. I subbed
Thanks Lexus ☺️
can you use ground flaxseeds instead of chia? i'm sensitive to soluble fiber (I know.. weird cuz that's what most doctors recommend, but insoluble fiber and resistant starches have been a total godsend!)
Yes definitely! I usually have either chia or flaxseeds ground up and use them interchangeably xx
Can i ask where you got yiur low fodmap chart please
French Toast looks so good. I struggle finding a Vegan Gluten Free bread.
And then it tastes so bad when you do right?! I'm so glad sourdough bread is low FODMAP 🙏 xx
Yes. I am loving your videos!!
❤❤❤
Hi, are these recipes "gluten-free"?
Yum looks so good. I am struggling to go low fodmap, low fibre as a gluten-free vegan. I have so many conflicting instructions about not eating raw veggies, or high fibre veggies at all. I think I am just going to focus on the fodmaps and see if that helps before I drive myself crazy.
Gosh, yes that's a lot of things to cut out!! Are you working with a dietician? One at a time to find what works for you would definitely leave you with more options. I hope low FODMAP helps you like it did for me! xx
@@CarrieGill_TheWildGutProject waiting on a referral!
Is polenta like potato never had it
Where do you get that paper guide with the servings on? P.S love the video x
Thank you! I made it as a free download with my email newsletter. You can get it here (www.thewildgutproject.com/free-meal-maker-guide) and it also comes with some lowFODMAP vegan recipes, but you can always unsubscribe if you don't want them 😌 xx
Thank you so much! Please keep posting, I'm starting low fodmap in January and I'm dreading it. You're giving me hope and inspiration! I'm currently binge watching your videos because I'm ill in bed after a flare up 😢
Aw no, that sucks! I hope they're helpful, I'd definitely recommend having a crack at cooking lowFODMAP before you start in January, just so it's an easy transition (plus it will help you get better now 😣) x
Carrie Gill yes definitely I'm going to start now. Can't carry on like this!!
Where can I get that table with the quantities to use of each food to make sure I stay in the low Fodmap range? Thank you
Hi Francesca, you can download it here: thewildgutproject.us16.list-manage.com/subscribe?u=b3698f99a511672c9a87ae43f&id=8e664b6876
So many ideas, thank you so much!!😍😍
Btw I'm having trouble with sourdough bread, because I don't know how to spot the difference between the "real one" and the "fake one". Do you have any tips? Thanks again for the video💓
You're very welcome! I'd love to know if you give any a go. It can be quite hard with the sourdough. I've learnt that if the ingredients say "bakers yeast" it's unlikely to be proper sourdough (or at least, it will have risen too quickly for the FODMAP to be broken down). Also if it has vinegar in there, because that's just there to fake the sour flavour. A good sign it's real is if all the loaves look different. I hope that helps, it can be so misleading sometimes! xx
damn you can cook
Bread, Sugar and maple syrup are things a diabetic should definitely avoid. Is FODMAP and a Diabetes diet compatible? Life is getting trickier for me as I get older...
that tea spoon of chia seeds is already an amount of foodmap that exceeds the limit,the rest goes over the limit.And am not so sure that fermenting bread gets rid of fodmaps.
I really think you should invest in the Monash FODMAP app. It's by the actual scientists who developed this diet and test foods for their FODMAP content. They constantly update it with the latest info etc. For example in the app, they say 2 tablespoons of chia seeds is low FODMAP and can be combined with other low FODMAP ingredients. Would be a shame to almost cut out such a healthy seed from your diet unnecessarily xx
that's very helpfull to know...wasn't aware that different fodmaps can be combined in order..thanks
i thought bread is not good for IBS?
What book are you using to look up serving sizes?
I always use the Monash App, it's soooo useful! x
Carrie Gill thanks!
Are these meals good for someone trying to lose some weight ?
It wasn't really my intention on this day, but I think as it's all plant-based and pretty healthy it would probably help with weight management. Although if you're not specifically on the lowFODMAP diet, eating more vegetables than I have here would be a better! xx
Carrie Gill thank you!! I guess it doesn’t matter as long as I feel good!! I’ll choose a happy tummy that’s not always upset over weight loss haha.
Totally, and you'll probably feel much slimmer anyway if you're not bloated from IBS! x
What is weird for me is that I thought cabbage is bad for IBS, garlic as well as tomato, and I did not know you could only have 12 green beans at a time. Could You cite references? The FODMAP is confusing to me. Thks!
Everything I post is based on the portions given by Monash University in their official app "FODMAP". Such an incredibly useful resource! It's linked in all my video descriptions. x
Breakfast was a lot of sugar in the food
Huh? I thought chickpeas is on the high FODMAP list...
If you go by the app from Monash Uni who developed the diet, 1/4 cup of canned chickpeas is considered low FODMAP. If you are working off a blanket list of banned items I'd highly recommend their app, which has lots of low portion sizes, because it could really expand your options x
whatt brand is he polenta
Hi Diana, it was just a generic plain own-brand one, I think Sainsbury's. As long as it's not had other high-FODMAP stuff added to it, it should be all good ☺️ xx
There is no bread in the diet.
For low FODMAP servings, you can have 2 slices of sourdough or gluten-free bread according to the Monash University FODMAP app (they developed the diet and test foods). Hope this helps x