45% of people with IBS can't absorb fructose very well, which contributes to their symptoms. Turns out I'm in that 45%, so I wanted to share some info and a list of high-fructose foods to avoid. Hopefully making it all a bit easier to remember! This diet is like a memory test sometimes!

I've written up the list here: [ Ссылка ]

Since I made this video I have created a tool you can use to easily put together low FODMAP, vegan meals. You can get my free Meal Maker Guide here: [ Ссылка ]

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 tollerate 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 for 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. Measurement come in grams, as well as "cups", which it great as a brit!
[ Ссылка ]

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 great inspiration and it is very informative.
"Low-Fodmap and Vegan: What to Eat When You Can't Eat Anything" By Jo Stepaniak
[ Ссылка ]

▽Pinterest▽
[ Ссылка ]

▽Instagram▽
[ Ссылка ]

▽Facebook▽
[ Ссылка ]

▽Website▽
www.thewildgutproject.com


▽MUSIC▽

Music// Copyright Free
Itro & Kontinuum - Alive [NCS Release]
[ Ссылка ]
▽ Follow Itro SoundCloud [ Ссылка ] Facebook [ Ссылка ] Twitter [ Ссылка ] YouTube [ Ссылка ] Website [ Ссылка ] Instagram [ Ссылка ]
▽ Follow Kontinuum SoundCloud [ Ссылка ] Facebook [ Ссылка ] Twitter [ Ссылка ] Instagram [ Ссылка ]


*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

свернуть