IBS Sufferer Eats Dr Greger's Daily Dozen

Follow along with what I ate in a day as I attempt Dr Greger's Daily Dozen Challenge, all whilst keeping things low FODMAP, gluten free and IBS friendly. 🍽 #dailydozenchallenge
You can find the details, checklist and free app for Dr Greger's Daily Dozen Challenge here nutritionfacts...
My unofficial daily dozen companion guide where I share my top tips for achieving the daily dozen whilst managing IBS. www.theirritab...
Individual recipe videos for everything I ate in this video
Breakfast: • Chocolate orange porri...
Cheesy Bean Snack: • Daily Dozen easy, chee...
Lunch: • Warming quinoa soup - ...
Berry Snack: • Fast and fruity #vegan...
Dinner: • Sticky Tofu & Tahini F...
Resources for IBS sufferers that want to eat more plants:
www.theirritab...
Want to show your support for these videos? You can buy me a coffee here: ko-fi.com/their... (Decaf, oat milk, IBS friendly of course).
Thanks for watching
Michelle
xoxo
Longing for freedom from FODMAPs? See how I eat and enjoy my favourite high FODMAP foods without flare-ups: • What I Ate - Fodzyme r...
Read my full review of FODZYME here:
www.theirritab...
Not sure what's happening in your gut?
www.theirritab...
Wondering what the low FODMAP diet is all about?
www.theirritab...
Want to tame your gut without restricting your food? Check out my guide and reviews of gut-directed hypnotherapy:
www.theirritab...
Recommended Resources:
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The Monash low FODMAP app is the most comprehensive database of low FODMAP foods available. Monash University pioneers the low FODMAP diet and regularly updates the app to reflect their ongoing research.
www.monashfodm...
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AD - Affiliate Link: Use the code IRRIVEGAN10 to get 10% off your first order at Fodmarket.com. fodmarket.co.uk?aff=16
Fodmarket ships FODMAP friendly food and goodies throughout the mainland UK and Europe.
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AD - Affiliate Link: Carrie at The Wild Gut Project has created a one of a kind vegan, low FODMAP membership site that walks you through every stage of the diet. Being part of this informative, supportive community really is the foolproof way to save months of stress, flare-ups and overwhelm.
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Disclaimer
All views expressed are my own. All values are correct as of the time of publishing. This channel is presented for entertainment purposes and does not constitute professional advice or prescriptive nutritional information. Please consult a registered professional before making any changes to your diet or exercise regime.
The low FODMAP diet should only be undertaken under the supervision of a registered dietitian. The elimination phase of the low FODMAP diet is extremely restrictive. It should only be implemented for a limited period of time as part of a monitored treatment programme for medically diagnosed gut conditions. Please talk to a professional if you have any concerns regarding the suitability of the low FODMAP diet for your individual circumstances.
All references to the Monash FODMAP App are not sponsored or endorsed by Monash University, they are simply our preferred go-to source for all things FODMAP. Due to the frequent updates and improvements please refer to the current version of the Monash FODMAP app for the most up-to-date and accurate information. All references to the app are correct to the best of my knowledge at the time of publishing.
Some links contained in the description are affiliate links. This means I receive a small financial commission at no extra expense to you. This helps support the work I do here and is received with gratitude. Thank You!
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[@TheIrritableVegan]

How do you think I did? Let me know if you'll be giving the challenge a try.

[@allisonwaggoner8706]

You have been so helpful in explaining about FODMAP stacking and portions, not to mention the creative recipes. Thank you .

[@TheIrritableVegan]

Thanks so much, that means a lot. 🤗

[@debbienewman2851]

Thanks so much for this, been an ibs sufferer for many years and thinking about switching to wfpb but didn't want to make ibs symptoms worse, much appreciated ❤

[@TheIrritableVegan]

If you haven't seen it already then this blog post would be a great place to start. www.theirritablevegan.com/the-ibs-daily-dozen/ I've packed it with tips and tricks to start introducing more plant foods into your diet. My biggest tip is to go slow and steady. Unfortunately, some of the most healthful, nutritious and fibrous plant foods can also be the biggest triggers for IBS. Increasing your plant food intake can be done but it just takes common sense and patience. Best of luck to you, let me know how you get on.

[@AndrewPawley11]

We all owe Michael Greger so much.

[@rexncaesar345]

this is very easy to understand and something i will try for my IBS

[@Elizabeth-qi5fx]

Wow This is so brilliant. I hate tofu with a passion, but you’ve totally inspired me to make the meal in your video. Thank you so much. These are super helpful tips as I’ve just started eating this way and felt a bit daunted. I’ll be checking out your other vids. Thanks again

[@rachelgreer95]

I would love to see another rone of these with some summer meals! Such a great channel

[@TheIrritableVegan]

Great idea. Are you on your way to a dozen a day? 🌱

[@shaunaleessnackidies]

Very good video, thank you! Great news, we can now have a third cup of cannellini beans 🎉

[@TheIrritableVegan]

I know, what a world! 🤪 Those pesky updates do sometimes work in our favour 🥳

[@lindc1070]

My husband and I are doing the Daily Dozen. We Asian so we do it quite differently. Btw Dr Greger mentioned that he doesnt consider coconuts as part of the nut category though it is technically a nut . It is on one of his videos.

[@TheIrritableVegan]

So motivating to be doing it together 🤩 Are you also low FODMAP? What does a daily dozen look like for you?

[@judylloyd7901]

Technically coconut is a drupe and not a nut 😊

[@loupee5]

❤ I am so happy to have found this channel, thank you for everything ❤

[@TheIrritableVegan]

Thanks for your support. ♥️

[@danawatts3479]

Excellent Cideo.. I am very impressed with the content here. I am just starting this journey of FODMAP Diet Thank You

[@TheIrritableVegan]

Welcome! Thanks for watching 🤗

[@107judy]

I am going to do this but I don't use added oil, especially to saute as per Dr. Greger's info on AGEs.

[@r.audet333]

Thanks for all the good advice and those recipes look deeelicious! Will be making soon. 💖

[@TheIrritableVegan]

Thanks so much for watching. I hope you enjoy the recipes. 🤗

[@madylynepagonis6527]

That soup looks so good

[@TheIrritableVegan]

It's a real winter warmer and my favourite way to use quinoa. 🔥

[@Lynn-nr2vk]

Excellent. I commend you for a great little video. Well Presented and to the point. Thank you so much ❤

[@TheIrritableVegan]

Thanks so much for watching and commenting. 🤩

[@shanicameron6624]

Thank you so much, this is really going to help my gut. 😊

[@TheIrritableVegan]

Happy to help 🤗

[@shanicameron6624]

Coming off an animal protein diet and doing plant based to heal my gut. Thank you for your videos

[@TheIrritableVegan]

Slow and steady is easier on your gut and allows time for your microbiome to adjust to the abundance of fibre. Let me know how you get on. 🤩

[@shetaz905]

Brava! I was wondering how a person with IBS could achieve the daily dozen challenge.

[@TheIrritableVegan]

This is my way and everything I've learned the hard way! Hopefully these tips can help others to transition more gently than I did. 🤦‍♀️⚠️🆘️

[@shetaz905]

@@TheIrritableVegan I really appreciate your help. I know when I make your recipes, I don't have to worry about getting sick. Such a blessing.

[@Renrelo21]

I can't eat citrus, nuts seeds and beans are horrible for my IBS. Quinoa as well. Onions???? Not a chance . Was that broccoli or kale? Either way, not a chance with a lot of IBS suffers. Not even in small doses can I eat most of this? The only spice I can use is salt. And I'm grateful for that. Cabbage is torture! I guess we are so very different with our struggles

[@TheIrritableVegan]

You're right, it's so important to realise that IBS is unique to the individual. Knowing this however doesn't make it any easier when we see people who can eat and do so much more than us. Sending hope that you are getting the help and support that you need. ❤

[@CynthiaValentiia]

Hi! thanks for good tipps. My belly reacts to tofu/soy. is there some kind of tofu that is ok for IBS belly? :)

[@TheIrritableVegan]

Firm tofu made from soy has a generous low FODMAP serving size of 170 grams which means it should be well tolerated by most people on the low FODMAP diet. Unfortunately if this is not the case for you then there are homemade tofu recipes you can try such as Burmese tofu, made from chickpeas and tofu made from red lentils but these have not been FODMAP tested. You would have to try a small portion to judge your reaction. Also I've not come across these types of tofu for general sale so you would likely need to make it yourself each time. You could also try tempeh which is a fermented soy product and less processed than tofu so may agree with you better. It has a smaller recommended FODMAP serving of 100 grams.

[@DL-rl9bd]

“Juggle your plants and poops” 💩👍🏿

[@TheIrritableVegan]

Haha! Exactly! 😉

[@stargazerbird]

Very low in protein. I can’t eat any amount of chickpeas or beans and lentils. IBS is very individual. I can eat a ton of fruit and be fine.

[@TheIrritableVegan]

Hope you're getting the professional support you need to meet your nutritional needs. 🤗

[@acdcmiami]

I have IBS. The fodmap guideline, in my opinion, is not logical. It says i can eat kale but I can't eat watermelon.

[@TheIrritableVegan]

Unfortunately you can't logic your way through it, which is why it's recommended to work with a dietitian and use resources such as the Monash FODMAP app. There's no way to look at a food and know what FODMAPs it contains. It would be so much easier if you could. 😏

[@107judy]

I couldn't tell from the video. Did you use almond or some other yogurt with the frozen blueberries?

[@TheIrritableVegan]

I used coconut yoghurt. The individual recipes are linked in the description of the video.

[@seus2731]

most of the ingredients you are using are a NO NO (Red) in my FODMAP APP, like coconuts, butter beans,sweet potate, spring onion just to mame a few. What FODMAP app do you use that allows you to eat those ingredients.

[@TheIrritableVegan]

These ingredients are not no no and this way of thinking can lead to an overly restrictive mindset and food intake that can harm your gut in the long term. Everything featured in this video has green light, low FODMAP serving sizes which are acceptable in all phases of the low FODMAP diet. I urge you to download and become familiar with the Monash FODMAP app. They are the original creators of the low FODMAP diet and have the most reliable information. You are advised to eat the widest variety of foods possible to meet your nutritional needs whilst keeping your symptoms in check. This includes eating recommended low FODMAP servings of higher FODMAP foods. Follow Monash on social media, their email newsletter and blog where they talk all the time about portion sizes, variety and avoiding restriction.

[@Renrelo21]

I am the same as the commentor. I've tried them multiple times times and was tortured by the outcome

[@TheIrritableVegan]

@Renrelo21 Here's hoping you can find support and a way that works for you, however different that may look from someone else's journey.

[@videoworks7731]

A lot of high-FODMAP foods I personally would not be able to eat

[@TheIrritableVegan]

The low FODMAP diet is a very individual journey. Do you have the Monash FODMAP app? It can really help you to expand your food choices.

[@ILikeExoticStuff]

What kind of job do people have to find the time to prepare meals so meticulously? Without video editing that was probably 10 mins to prepare an orange. With a full time job and business owner I just don’t see how I could do this regularly.

[@TheIrritableVegan]

That’s a fair question but an unfair assumption that those who need to invest time in their food are working less hard. Yes, food prep does take more time and work upfront but you do get some of that time back in the following days when the food is already prepped and you just have to reheat and eat. In this example, the meal containing the oranges fed me for three days' worth of breakfasts. The lunch made 2 portions and the dinner made 4 portions. As mentioned in the video, the orange prep I show is a restaurant-level food prep technique known as supreming. It’s only necessary for very few people who cannot tolerate the fibre from the orange skin and pith. Unless you’re Martha Stewart or fall into this category, it’s not a required skill. If you are interested in trying it, just know that I worked slowly in the video to demonstrate and talk through the technique. After a few attempts, someone with average dexterity can do it in about 1 minute. The sad truth is that those unfortunate people who NEED to put this meticulous level of care into what they eat, often to maintain an acceptable level of health, are used to having to invest an inordinate amount of time into basic tasks that many take for granted. I don’t know your situation but the majority of my subscribers are struggling with chronic health conditions alongside full-time work, running businesses, caring for family and generally adulting. These people are often working harder out of necessity, to fund their excess healthcare needs along with typical expenses. Also, basic daily tasks like meal prep and cooking often take longer and require more modifications for those with chronic health issues. Not to mention that they expend more energy and reserves to perform the same task as a healthy person. What tends to happen is that rather than eat into their productive or working hours, they are sacrificing their personal/leisure/social/relaxing/sleeping time to play catch up and get sh!t done. The sad truth is that eating intentionally, whether through necessity or preference, takes longer. At the end of the day, for most of us, it’s a case of if we don’t do it for ourselves then who will? So, to answer your question, "What kind of job do people have to find the time to prepare meals so meticulously?” The answer is “A supremely hard one!”

[@melanieenderle644]

As a business owner and mom of four I can tell you it gets easier once you get used to sacrificing. I get up at 04:30 every day. Prepare breakfast for my kids. Cook for my sick daughter who needs to bring her own lunch to school as she can't have anything they offer. Get my kids ready for school. Start working around 08:00. The physical part of my job ends around 17:00 except for Thursday. That's when I come home around 20:00. I cook dinner every evening. I work at least 6 days a week. Some weeks are 7 days. On my Sundays I always prep as much as possible even if this means to simply cut the veggies and get the fruits ready to pick whenever needed. And I even cook 2 different foods per day as we have vegans and non vegans living in this family. In the evenings I do my paperwork. I am the one that's responsible for the daily tasks such as household, groceries and appointments. So yes - it is possible. The only reason people assume it's not is that they never felt the urgency of doing so. Managing your time and finding some time saving hacks that work for you is key!

[@TheIrritableVegan]

You're doing a stellar job! I hope you manage to find a few minutes each day to appreciate that and to take care of yourself. ⭐🤩

[@melanieenderle644]

@TheIrritableVegan thank you so much! I am on a stage of enjoying the little things. Which to be honest was my biggest achievement so far! When you come back to where you REALLY see and soak in the sunrise, the little plants that grow along the road, HEAR the singing of the birds. Start enjoying nature and everything that surrounds us and that people usually take for granted, that's when you realise that all the "me time" and "time out" stuff is not really necessary to live a good life. But yes - I do find time for myself, even when it's just about sitting in the car for a couple of extra minutes and singing my favourite song as loud - and probably as bad - as I can 😉

[@TheIrritableVegan]

This is such an under appreciated skill. I love my slow, simple life where the highlight of my day is seeing wild deer on my early morning walk. I don't eat out or socialise much, I never buy myself shiny new things or go fancy places but I find pleasure in dozens of small things every day and it's done my health the world of good. 🥰🌱

[@martinarnold5239]

I'm confused. So many of those foods are, afaik, high fodmap. Bell peppers for example. Are you just able to tolerate them, or have I misunderstood fodmaps? Also, how do you avoid stacking? I find it very hard to source accurate levels and type within a particular food as that info is hard to come by ime

[@TheIrritableVegan]

My top tip for knowing which foods and in what quantities they are low FODMAP is to invest in the Monash FODMAP app, it really is invaluable. Many high FODMAP foods have low FODMAP portions which you can massively benefit from adding into your diet. In this example, red bell pepper is a high FODMAP, fructose-containing food with a low FODMAP portion of 43 grams. Knowing both the recommended portion size AND which FODMAP type a food contains is how you avoid FODMAP stacking. Again, in this example I chose to have a smaller portion of red bell pepper rather than a larger portion of green pepper because the green contains fructans which could potentially stack with the tofu wheareas the red contains fructose. I recently wrote a really detailed post on FODMAP stacking that I think might help you. www.theirritablevegan.com/avoid-fodmap-stacking/

[@williamc4221]

Coconut is not a nut. It's a fruit.

[@poptartmadison3216]

Technically so are most "nuts", cashews, almonds, walnuts are all drupes.

[@wereachhomestead9761]

Is this type food good for ibs-c?

[@TheIrritableVegan]

Plant fibre can be helpful for IBS-C but it's best to introduce slowly, preferably under the guidance of a dietitian. If your IBS-C is chronic and your digestion is very sluggish then too much excess fibre, too soon won't have anywhere to go and could make you feel worse. It can take time to get the balance right but it's worth persevering. Good luck 🍀

[@barbarak7718]

Rice waffles are definately not good for your gut

[@TheIrritableVegan]

Definitely is a STRONG word when it comes to what's "good" for the gut. Rice cakes are an affordable, gluten-free, low FODMAP and low fibre alternative to wholegrains. For some folks raw fruit and veg, wholegrains, nuts and seeds are not "good" for their digestion, despite being a good choice for many. When it comes to digestion what works for one person won't work for another. There is no definitely, we're all individual.

[@melodioushaste]

A lot of great tips here. Unfortunately, the food you eat looks really gross to me.

[@TheIrritableVegan]

How charming you are! I hope leaving this comment made you feel good about yourself today? Sending all the love you need to feel better ❤