Weight Loss Meal Plan

Starting The LowFODMAP Diet: 12 Tips I Wish I Knew Before!

Starting The LowFODMAP Diet: 12 Tips I Wish I Knew Before!

Starting The LowFODMAP Diet: 12 Tips I Wish I Knew Before!

You can download my free Vegan & lowFODMAP Meal Maker Guide here: http://eepurl.com/c9rPE9

Looking back, now I’ve got to grips with this lowFODMAP malarky, there are a lot of things I wish I knew before I even got started. So I’ve gathered them together into a handy list for you, so you can properly prepare for the diet, without going hungry or getting overwhelmed.

The written up tips: https://www.thewildgutproject.com/single-post/2017/12/28/12-Tips-I-Wish-I-Knew-Before-Starting-The-LowFODMAP-Diet

The recipe book* I mentioned was “Low-Fodmap and Vegan: What to Eat When You Can’t Eat Anything” By Jo Stepaniak
http://amzn.to/2yq9BWp

Also, the stock cubes I mentioned are these ones off amazon: http://amzn.to/2D9tVSY

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!
https://itunes.apple.com/us/app/monash-university-low-fodmap-diet/id586149216?mt=8

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
http://amzn.to/2yq9BWp

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▽MUSIC▽

Ziv Moran – Wooden Smile – Clouds (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

Video for Weight Loss Meal Plan Low Fodmap
Weight Loss Meal Plan Low Fodmap youtube video content

13 Comments

  1. It is hard to concentrate with the music going. I am just starting and sad about how many foods have to go away. Trying to find a salad dressing that does not taste so awful. TFS I tried the Fody dressing and it was not edible.

  2. I don’t really cook so starting low Fodmaps has been really hard. It’s been a 1.5 year nightmare for me so far. I’m always in pain, don’t get out of bed a lot, not working much did you it, and always worried about my finances and health. I lost 30 lbs due to Gastritis, SIBO, and low pancreatic enzymes. Also, severe constipation. I didn’t expect my life to turn out this way. I’m trying to take steps to feel better but one wrong food and I’m in extreme distress. My anxiety doesn’t help either and def fuels all of this. I’m glad to find your channel and can’t wait to explore more.

  3. Lol, I was in that phase where I was feeling good and got cocky and ate a dinner FULL of garlic and had a glass of wine. Now I feel terrible and I can't sleep so I'm here watching your videos. I haven't been officially diagnosed but it definitely feels like I could have IBS. It's only been two months of having major gut issues and it seriously sucks so I am not feeling optimistic about living with it potentially for the rest of my life (not even sure if this is how IBS works – need to do more research). It's nice hearing from others so I feel less alone.

    Read some comments where people say they have dealt with this issue for years and I just have to say wowza you guys are strong and inspirational!

  4. No2: I started feeling better and I was like now I can eat anything and the pain was bad and ongoing😰

  5. I am excited to start this diet, and I hope it makes me feel better!
    With a positive outlook and creativity, I can do this. There are so many options available in the stores if you have an open mind.

  6. Summary
    1) gather and try out recipes before you start the diet. Try Pinterest
    2) start a food diary. Don't quit when you start feeling better. Will help keep tra l and motivated.
    3) Go in with an open mind. You will realize different foods will affect you different.let go of assumptions.
    4) don't go out to eat outside. Food outside won't always cater to your diet needs
    5) find a short phrase to describe fodmap.it will help explain to others without going into personal details. Easier to make others understand your choices.
    6) consult dietitian and professional help if you have conditions.to be considered.
    7) don't worry. It gets way better.
    8) start prepping snacks ahead of time. Less stressful when u need it.
    9) make storage prep for storing the prepped food. Get lots of Tupperware 🙂
    10) Stock up on low fodmap carbs. Fill up your kitchen so it's ready for food prep. She provided links for reference.
    11) get on habit of checking labels. Read contents
    12) start storing low fodmap food at friends and BF's place. So you don't break your diet and be able to still cook and enjoy meals together with friends and family

    Hope this helps. Goodluck everyone

  7. Soon as u mentioned start stocking up on low fodmap foods & checking the labels for certain fodmap ingredients in foods that are already vegan, i immediately started thinking of all the vegan microwave meals and vegan meats & substitutes i can no longer have 😫😭😔. I WAS excited to go to the store, but now im not cuz imma be so depressed the whole time im shopping. This is gonna suck.

  8. I found “Low-FODMAP and Vegan What to eat when you can’t eat anything,” by Jo Stepanakert, MSEd super helpful 😊. I hope you do too!!!

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