"Self-Care Day" after a stressful time 🧘‍♀️ What I Eat In A Day for IBS 💚 ( Vegan)

Following a few weeks of exams and essay deadlines I wasn’t feeling 100%, so thought I’d share a “recovery” day, with a few simple ideas to help stop my IBS symptoms from coming back in full force.
All my videos are for general information/recipes ideas purposes and not medical advice. You should consult your doctor and/or Registered Dietitian about any major diet changes or health concerns.
If you’d like more help with the low FODMAP diet as a vegan, you can read about YOUR Wild Gut Project here: www.thewildgut...
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.c...
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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Music by Gil Wanders - PARADISE - thmatc.co/?l=1...
*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

[@anthonyivanov145]

So glad to see a new vid! Your channel always made me feel less alone in the struggle. Bed time yoga got me through some rough times lol ✌️🇦🇺

[@heathershand9083]

Hi Carrie - lovely to see you back in another video. I love when you do self care reset day videos, they are really calming and helpful. I've got Dr Rangan Chatterjee's book the 4 Pillar Plan and during April I've decided I'll pick 2 items from each pillar (sleep, relax, move and eat) and I'm going to see if that helps. On the other hand I need to be careful not to give myself extra stress and set myself up for failure if I don't manage to achieve the 2 things on each pillar! Hope the exam results went well and enjoy your Easter break xx

[@rebeccawillis272]

Thank you for sharing; good to know we're not alone with our iffy tummies. Best of luck with your studies

[@crebeccastewart3910]

Congratulations, I am glad your journey has been bringing you to this place. You will make a compassionate nutritionist. I have had Fibromyalgia since my 20's, and my go to is a hot bath with epsom salts with a scent you love. A few candles if you like, or music. Mostly it is the hot water, being buoyant when your body and mind need to reset. Geranium, Rosemary and Lavender are nice with unscented candles, the flicker can help your body re-connect. Towel off, jammies on and go to bed. From California

[@CarrieGill_TheWildGutProject]

Your bath routine sounds divine 🙌🛀

[@Jobird63]

🙌🧘🏼🌺. so helpful, to not feel alone in this journey! I appreciate your details of your IBS symptoms. Currently on the Elemental diet, only day 3! of 14! but already inflammation is down. Daily Headaches still though. Will be re watching all your videos.

[@CarrieGill_TheWildGutProject]

Good luck, I hope it helps you 🤞

[@Jobird63]

@@CarrieGill_TheWildGutProject thank you 🙏 love your video style!

[@beckys6260]

I hope you felt better after a good night 🤞The only thing which helps me after a flare is sleep and my trusty hot water bottle 😊

[@autumnnite1803]

Also have a flare up. Trusty miso soup is my go to for helping calm my tummy.

[@CarrieGill_TheWildGutProject]

Yes! There's something so nourishing about miso soup 💚

[@oioe1345]

Yay! A new video! Thank you!

[@melaniedoyle422]

From America 🇺🇸 💙 ❤️

[@CarrieGill_TheWildGutProject]

💚 from Scotland 🏴󠁧󠁢󠁳󠁣󠁴󠁿 😊

[@melaniedoyle422]

@@CarrieGill_TheWildGutProject one of my favorite places to visit 🥰