What I Eat In A Day for IBS #8 - Low FODMAP + Vegan

The foods featured in this video are low FODMAP according to Monash University (July 2020) Portion sizes are important!
This is also just one day, not every day, and is meant to give an idea of what a low FODMAP day might look like and not replace medical advice.
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▽
Feet on Wood - Whistling All The Way Down (free to use with filmora)
*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

[@Tom-tk4ir]

I’m 13 and have had IBS since I was 11, thanks for all the vids you upload, they helped me manage it and really start to get rid of it.😃

[@CarrieGill_TheWildGutProject]

That means so much to me! 💗 Well done for taking it on so young x

[@pillbobaggins2766]

i wish someone had bothered to tell me about this when i was 13, dietitians just told me to eat more bread to prevent diarrhoea.

[@pillbobaggins2766]

low FODMAP has been known since 1996, yet so many specialists don't know about it.

[@caritamars]

OMG so grateful to have found your channel, so hard to find vegan FODMAP things!

[@sylvia9290]

Oh girl, you're back!!! Saving my life with these videos

[@cin-dmarie]

Thank you so much for sharing! Please bring out a recipe book. I really suffered today. It confuses me sometimes whether I am doing the right thing or not 🙈

[@lmjwoww]

I love the lunch idea - defo need to give that a try!

[@faitheva1809]

After being diagnosed at 14 and starting the diet right after my birthday I am finally easing into a personalized diet... super hard and more mentally challenging (especially with scg) but teaching me so much. Thank you for your recipes, the oat cookies are lifesaving

[@colsonbaker545]

Thank god you are back ..im totaly depend on you for my recepies..

[@ShyShySchullie]

How are you eating garlic oil, peanut butter, and lentils??? Those would wreak havoc on me.

[@jenm1]

Garlic oil doesnt have fodmaps because they're water soluble. Peanut butter can be eaten in fairly large quantities, but I'm not sure how much. Lentils, you can eat a quarter cup without problems

[@HAIRHOLIC_1]

@@jenm1 so you are able to get your protein from a quarter cup of lentils a day? Asking because I want to become vegan but I can’t digest any type of legumes, even tho I love them dearly, they cause me flare ups so I was wonder how I would get my proteins if I can’t digest soya, nor cheek peas, lentils and peas ?🤷🏽‍♀️ I am also allergic to peanuts so how would I get the proteins I would need without taking 1000 supplements?

[@jenm1]

@@HAIRHOLIC_1 you shouldn't just eat 1 quarter cup. when i was doing fodmap, i ate 4-6 meals a day at least 2 hrs apart. have you gotten tested for celiac? i turned out to not have a problem with fodmaps themselves, but rather even if i ate gluten weeks ago, fodmaps would be hard to digest. now i can eat them just fine as long as i avoid gluten! you might not have that though, and needlessly avoiding gluten isnt advised

[@jenm1]

@@HAIRHOLIC_1 you can try seeds as well and protein powder, and lots of white potatoes until your gut heals :) the only supplements you'll need is b12. your vitamin d can be found in plant milks

[@HAIRHOLIC_1]

@@jenm1 thank you, yes I have tested for celiac I am not celiac, but I am allergic to many grains and I didn’t even know I was, I can digest gluten but it causes me issues too

[@DrReginaldFinleySr]

Thank you very much. I'm new to low fodmap eating. Lovely and delicious-looking ideas. Much appreciated.

[@CarrieGill_TheWildGutProject]

Best of luck with the diet! :)

[@extravegantmunchies2363]

all of these meals look so simple yet wholesome & delicious 😋 loved that green sauce the most 😍

[@Vanessa11255]

Please please make more of these!

[@AmyBunnageWellness]

That porridge looked so cozy!

[@michelledee9304]

This looks so good. Thank you! I can eat all of this with my different food allergies too. I can't do soy so soy free videos are my favorite.

[@marlenegodinez10]

Yayy missed your videos. Thank you !!

[@extravegantmunchies2363]

also really cool how you’ve got a whole drawer in your freezer for food scraps 🌱

[@noone-yo6rd]

My everyday meals look so similar to this! Delicious 👏🏼❤️

[@rockman6482]

Waiting for ur new videos dear🧐 come back soon yaar 😊☺😇🥰🥰

[@helenfay9465]

You need to get yourself a dehydrator girl! Couldn't get by without my excalibur these days. Saves so much money on health snacks... And no more forgotten Kale crisps 😜

[@thatcanadiangrandma]

AH! I never imagine that i'd see someone doing like me: putting scrapes and peels of fruit/veggies in the freezer. In fact, the veggie ones i keep in a frozen ziploc for my broth ( it works really fine) and the rest that i can't use, i keep frozen to avoid the smells. Cause let's face it; with the amount of veggies i eat, i'd spend my time putting stuff in the bin. And..........i've got a life to live.

[@seanogorman3617]

Love it ! Lentils are ok tho ?

[@fawninthewild2450]

Love your videos ! Xx

[@davidtaylor5038]

I’ve got sibo and porridge absolutely destroys me 😢

[@xmonikerhotmailcom]

SIBO positive, oatmeal,peanut butter and lentils destroy me. Terrible cramps and gas. :(

[@serena_grace]

Hi! I am just starting this diet because i sincerely want to end my tummy troubles once and for all, but I wanted some clarity because despite my abundant research, I am still quite confused about a few things and I want to make sure that I do this right. The low fodmap serving recommendation for lentils is 1/4 cup, so does this mean we can have 1/4 for each meal, or does this mean we can have 1/4 cup in one day? (& the same for every other food where there is a limited serving?) Thanks!

[@CarrieGill_TheWildGutProject]

Each meal. Do you have the Monash FODMAP app? It's essential for getting the portions right. Best of luck! x

[@serena_grace]

@@CarrieGill_TheWildGutProject Thanks so much, this is very helpful! I will look into the app. I am very appreciative and grateful for your channel, as you’ve made this much easier. I’m also vegan and I was worried about starting this diet at first, but now that I’ve found your channel I feel a lot better about it. Thank you, you’re helping a lot of people 💗✨

[@philellul4476]

Hey you no on that app you said download froctose where you got to switch the things it’s says froctose lactose mannitol sorbitol gos fructan what’s the gos what is this pls

[@Breebreezy10-90]

Have you researched all the oxalates and neurotoxins in your spinach , Brazilian nut, peanut butter and porridge? Not well for your kidney and gut!!!

[@RaceySpacey]

Caffeine triggers my ibs like mad

[@SibillaAM]

Your LowFODMAP Vegan Meal Maker; picking an ingredient from each category, is that for one meal? Or is 100g of tempeh for a whole day? Also, the whole thing about canned beans and lentils - do you think that it would go fine, if I precooked and then let them sit in their water for about a week or longer? Or is it still too fresh? And is it all beans and lentils, that has to be canned? I'm trying to be as low waste as possible, so I buy my dry goods in package free shops.

[@letthePigeondrivethebus]

I don't know about that but cooked from dry is safe in 1/4 c amounts

[@samsonwilkinson8090]

Lentils? I thought they were a big no-no for folks with IBS.

[@xmonikerhotmailcom]

They certainly destroy my intestines.

[@persikmerino]

Lentils are high in protein, though it's low in methionine. I'm very intolerant to a high amount of FODMAP. When I eat lentils, I only eat 1 o 2 table spoons for serving and it makes me feel very healthy. I noticed I used to eat lentils with onion or garlic before and this the main reason lentils used to make me sick.

[@s1111rrah]

What if Low fod map doesn’t agree with you? Like grapes, grapes are a bad idea. Raisins are an ok, but not often food.

[@pillbobaggins2766]

keep a food diary and talk to your dietitian about it, i'm supposed to be having small amounts of some foods but i won't touch them with a barge pole

[@twominds2006]

It's #8 in the video title but #6 in the thumbnail image. Not that it matters much. Just mentioned in case there is a secret competition running to spot it.

[@CarrieGill_TheWildGutProject]

Oops thank you! I uploaded thinking it was the 6th, but then realised it was the 8th. Well done for noticing haha

[@jackson32]

Right off the bat, chocolate, and blueberries, very high fodmap.

[@CarrieGill_TheWildGutProject]

It's all about portion sizes with "low" FODMAP (not no FODMAP). If you check out the monash University FODMAP app you will see you can eat small portions of most foods. It will make it much easier for you!

[@jackson32]

@@CarrieGill_TheWildGutProject Ok thanks, i actually knew that, but you have to be careful with how much you use those too. Also people react differently to foods, some people can handle some high fodmap foods and others have problems with to much of some low fodmap foods. Sorry that was a bit of an over reaction.

[@ravenhayden2394]

Why everyone claiming to eat low foodmap diet on YT fries foods? They are covered in oil! I would literally die if I ate such things

[@CarrieGill_TheWildGutProject]

Oil isn't a FODMAP. If you have issues digesting fats it's important you speak to your Dr about it. Best wishes Carrie

[@lauramcginnis8508]

I’m on day # 8 of FODMAP diet for IBS D, but sadly I’m not seeing any results. :( I’m feeling very discouraged especially seeing that people with IBS-D “typically see faster results”. I really feel like throwing in the towel-has anyone else taken a long time to see results? (I’m using the Monash App to guide my meals). SOS-seeking advice

[@pillbobaggins2766]

keep going, you can do it

[@rockman6482]

#amvegan#nastik 🧐falling in love with u day by day..god plz save me🙄... 🥰all the best wishes .. god bless u dear😊☺

[@rockman6482]

Kk am vegan since 5 yrs.. now am of 20.😏 soo impressiv ur voice ur beauty n actually u☺ 😇😇 am from india

[@annait2119]

Aren't lentils high fodmap?

[@CarrieGill_TheWildGutProject]

Depends! Some types are low FODMAP if canned and at specific portion sizes. Monash uni's FODMAP app is the best resource for low FODMAP portion sizes 😊

[@arenzejeanette1120]

Lentils? Shouldn't those be avoided?

[@CarrieGill_TheWildGutProject]

Not if they're canned and a sufficiently small portion. Check out the Monash Uni FODMAP app for all the lo-fo portions of tested foods :)

[@shahilagh]

How many calories do u eat a day on this diet? U seem more normal I see some share their diet and they seem like eating less than 900 but they aren’t thin either. Please respond !

[@CarrieGill_TheWildGutProject]

Hi, I don't really count calories but I aim to eat enough to not lose weight, so somewhere around 2100kcal. Because the diet limits servings of a lot of foods it definitely is harder to eat enough, especially if you haven't seen a dietician. I made this video a while back that could help: kzbin.info/www/bejne/nYuVZZWjotN7j8U

[@shahilagh]

@@CarrieGill_TheWildGutProject are you sure you eat 2100 > the thing is the ppl online say we eat enough like that, but what they share is hardly 1000, makes others wonder if they r sharing all they eat! or if they are just eating less than 1000 cal .. which is fine both ways. but I wanted some clarity. on it ... :)

[@shahilagh]

@@CarrieGill_TheWildGutProject yes I agree my eating went less since having a restrictive diet. however I don't feel necessarily hungry too, makes me wonder if before was all over eating. but less I mean 900 or so.

[@jenm1]

Should you really be doing fodmap for this long instead of taking rifaximin or something?

[@pillbobaggins2766]

not everyone can take the medications for IBS

[@jenm1]

@@pillbobaggins2766 but has she even tried it or consulted a doctor?

[@jenm1]

@@pillbobaggins2766 it's definitely not safe to do low fodmaps long term.. you can end up with serious deficiencies and fodmaps produce gut bacteria which produce butyrate and serotonin

[@tanzeelakhan7001]

Is potato a big no no?

[@CarrieGill_TheWildGutProject]

Potato is a big YES! It doesn't contain any FODMAP so you can eat freely

[@zayesha]

I am office goer and my family eats different food it is very hard for me to follow this is there any list of recipes to read.. please help