I salute, and offer you my profound gratitude/appreciation for what you have been doing with your videos thus far thereof. I have come to consider your videos to be no less than labour of pure love. Thank you for your time and efforts thereof. You are an angel in my book. One request, please: Since you speak so many languages-for which I’m very proud of you in that department-why not do a video(s) of each country’s IBS/IBD/SIBO/SIFO-awareness-if you know what I mean? Does that make any sense? Soon, I will be cycling more than 800km in Spain; and already terrified/dread as to how on this Earth I’m supposed to manage my unpredictable stomach- IBS/IBD/SIBO/SIFO/???-without turning this once in a lifetime adventure into a juggernaut of a nightmare-if you know what I mean! In closing, I sincerely hope that you will never stop making your lifesaving videos for all of us who have discovered-by serendipity-your very helpful channel thereof. Huge blessings… PS: If you find the time, I hope will consider doing a few videos of grocery shopping at the big-name supermarkets here in the UK in terms of FODMAP-friendly products that you could possibly hunt whilst shipping at each? I for one will thank you in advance. Cheers all the way…
@nagamachiku8699 Thanks so much for your comment. Good luck with your upcoming trip, what an amazing challenge. I hope your gut behaves enough for you to make the most of this once-in-a-lifetime experience. 🤞 Last year I travelled 450 miles (725km) to the very top of Scotland, a journey that inspired me to write this post www.theirritablevegan.com/ibs-awareness-month-2022/ If I was to do it again I'd also be practising these deep breathing exercises www.theirritablevegan.com/deep-breathing-for-ibs/ and I wouldn't leave home without enough FODZYME to get me through my trip! You can see how it works for me here. www.theirritablevegan.com/fodzyme-review/ Will you be blogging or documenting your trip? Please share a link if so, it would be great motivation for our community to see what's possible when living with gut issues. Safe trip and happy travels. 🤩
Have you heard of the “FODMAP DPE” by Arthur Andrew Medical? Ostensibly is more complex/complete than its FODZYME counterpart. I for one would be very much interested in your thoughts-for which I thank you in advance.
I have heard of it. For me the biggest plus of FODZYME is the ability to tackle fructans which other enzyme blends don't include. My diet is very fructan heavy and I have minimal issues with polyols. I also prefer the idea of a powder formula sprinkled directly on food. Have you tried either? Are you considering using it on your travels?
Hi Michelle. This is really helpful. I understand the concept but I’m a little confused with your breakfast. According to Monash app Kellogg’s cornflakes are safe as 28 g. So are you having a smaller amount of the cornflakes combined with the blueberries to make up for the safe amount of fructans? I’m certainly suffering the effects of stacking today. I’m on a personalised diet but after eating lunch at a friend’s house (I was too polite not to eat what she gave me) I’m having symptoms. Oh well, tomorrow will be a new day 😊
Hi Noelia, you're right, Kellogg's are listed as safe at 28g but if you expand the listing it displays a U.S flag and doesn't specify a FODMAP type. As I mentioned in the video I've only just turned off the filter mode which I had set to filter for U.K foods. If you do a little bit of experimenting you'll see that some foods have different safe serves and even different FODMAPs listed dependent on country. With U.K filters set the only option for cornflakes comes up as generic flakes of corn, with a safe serve at 15g and FODMAPS specified as FOS. As I'm using unbranded cornflakes and Kellogg's are not listed in the U.K section I decided to stick to the lower serving size. It's likely that a 28g of Kellogg's here in the UK is also a safe serve but I try to stick to the listed servings as written for the purpose of creating these videos. I hope this clears up the confusion? P.S. Hope you're feeling better today. I'm often guilty of overeating or eating to keep the peace, which is a great excuse for me not to leave the house too often. 😁
Hi, It's not a prying question, but it is a loaded one for IBS sufferers. I'm not suggesting your intention is to provoke a reaction but please allow me to explain why it can be a difficult question to answer. Firstly because these types of questions (especially on social media) are typically followed by a sales pitch for some BS miracle cure. There is no scientifically and medically approved cure for IBS and anyone that suggests there is needs to be avoided. IBS sufferers are regularly targeted by unscrupulous people as easy targets. Even well-meaning people, offering unsolicited advice can be triggering for many of us. Secondly, it oversimplifies the condition and invalidates the actions and experiences of the sufferer by assuming that they're at fault or are not doing enough to help themselves and improve their condition. Many IBS sufferers have had the condition for multiple years and tried everything to find some relief. Most of us are exhausted and suffer daily symptoms and pain that impact our quality of life. We would love to rid ourselves entirely of something that makes us feel this way but not everyone has the same resources of time, energy, money, support or opportunity to do so. Thirdly, because IBS is a diagnosis of exclusion, the majority of people with a medical diagnosis of it have typically had multiple tests and investigations to rule out other conditions. Here in the UK, a diagnosis of IBS is given based on multiple factors including negative test results and patient history. Most doctors see IBS as a valid diagnosis and unless the patient's symptoms worsen or change then it's unlikely further investigations will be done, especially under the NHS. This often means that getting to the bottom of an IBS diagnosis is a privilege that only people with the time and energy that can also afford to pay for private healthcare may ever manage. Even then, an underlying cause or definitive explanation may never be found, which is typical in cases of long-standing IBS. So to answer your question, I have had numerous and sometimes invasive tests to check that I don't have cancer, Crohn's, coeliac disease, ulcerative colitis, parasites or infections. Since ruling all of those out every action I take from dietary management to lifestyle choices and stress management is an attempt to improve and "solve" my IBS. However, for many people, myself included, symptom management is often the only valid option. I hope this helps?
The 3 hours between eating is a nightmare for me. I am absolutely starving, constantly, due to the limitations. Monash also says blueberries are fine up to 500 grams?
Yes, it can be hard if you're used to grazing throughout the day. It helps to have protein and fibre at every meal or snack to keep you feeling fuller. You're right, it's great news! Blueberries were retested last year and are now considered low FODMAP up 500 grams. This video was made years ago, before the update, which is why I always recommend folks to cross reference recipes against the Monash app. 🫐
So I’m wrecking my brains out how to calculate the GOS or FOS value of foods. For instance you wrote 1 tbsp cacao powder is 1/10 FOS & GOS. How did this 1/10 come about? Or chia (1tbsp) is 1/2 FOS. It’s green on the monash app for this quantity. I’m confused! Lol. Could you explain this pls?
Hi Edina, the FODMAP values are my guesstimates based on the information and values already calculated for you in the app. For example, with Chia seeds it tells you that 4 Tbsp contains high amounts of FOS. As this is pretty close to the safe serving of 2 Tbsps I assume that although 2 Tbsp is a green light serving it will still contain a small portion of FOS. As I used 1 Tbsp of seeds instead of the full serving size of 2 Tbsp I opted to count it as 1/2 a FOS portion. The whole thing about stacking is that even though you may be eating a safe serving, multiple safe servings of the same FODMAPs can stack in a meal to take you over your threshold. Because of this you need to be aware of the FODMAP types and thresholds in certain foods. A general rule is to aim for no more than 1&1/2 portions of each of the FODMAP types in any one meal. Not all foods have their FODMAP types listed and therefore we don't (or rather can't because we don't know) consider these when calculating FODMAP stacking. Does this make sense? If you haven't downloaded the cheatsheet yet it might help clear things up a bit.
Hopefully some of these resources may help, this one is Monash's latest post where they try to simplify the whole idea of stacking: www.monashfodmap.com/blog/how-avoid-fodmap-stacking/ This one is an older post but does a better job of explaining why low FODMAP green portions have the potential to stack and become high FODMAP: www.monashfodmap.com/blog/fodmap-stacking-can-i-overeat-green/ This article gives a good example of combining low FODMAP portions of foods containing the same FODMAP type www.fodmapeveryday.com/fodmap-stacking/ The basic principle is that where possible we need to know what FODMAP type a food contains even if we intend to eat a low FODMAP portion and at what quantity it becomes moderate to high FODMAP. From this we can "guesstimate" how strict we need to be when eating this food in combination with foods of the same FODMAP type. I use the word guesstimate because that's the best we can do based on the information we have on hand from Monash. And most importantly this is only relevant if you are finding your symptoms are not well controlled or you're experiencing random flare-ups.
FODMAP free foods (those listed as eat freely in the app) do not stack. Different FODMAP types do not stack with each other. Not all foods with a green light safe serving are FODMAP free so although they have a safe serving many also have a FODMAP type listed this means they are not all you can eat, (which is what I initially thought when I started 2 years ago!) This is why everything has a recommended serving. For the purpose of guesstimating our stacking we assume that one safe serving of Chia seeds is also one serving of FOS (even though that FOS serving is safe.) So if we then also eat one safe serving of pecans (FOS) and one safe serving of porridge (FOS and GOS) We've potentially eaten 2&1/2 servings of FOS, which for some people would exceed their limit. This is where we need to start looking at our food combinations and swapping out pecans (FOS) for almonds (GOS) to try and even out the balance across the meal. Please let me know if any of this is making sense or if I'm just making things worse! :-/
@@edus82 Brilliant, it's a very hard concept to explain. Even Monash are quite vague and don't tend to put specific values on things. I guess they are trying to make it as simple to follow as possible and know that it's so individual to each person. I try my best to attach a value when explaining to make it easier to follow. Of course none of us have the facilities to actually test exactly how much FODMAPs are in each portion we eat so we can only guesstimate it based on our reactions and the limited info we do have. I was totally unaware of FODMAP stacking when I first started and had many flare ups before figuring it out. This is the main reason I try to help make it a bit clearer so others can avoid my mistakes.
I thought the low fodmap diet was a temporary diet, given how restrictive it is, until the root cause for IBS is identified but it seems that you've been doing this for a very long time?
Brilliant question, you're correct, the initial restricted elimination phase and the reintroduction phase are both short term. The personalised phase is exactly that, personal to the individual. Many people with functional digestive issues will continue to eat their personalised version of the diet regularly in order to keep symptoms under control or return to it in times of flare-ups. After almost 2 years I personally no longer "need" to eat a strictly low FODMAP diet. I've been able to successfully reintroduce every FODMAP type in varying quantities and frequencies. I continue to cook and eat 1 or 2 low FODMAP recipes a week to keep my symptoms to a minimum and share these to help others who are struggling in the inital stages of the low FODMAP diet. I've suffered with IBS type symptoms since childhood and despite numerous tests no root cause has ever been identified. Stress management and a modified low FODMAP diet are what works for me. Which phase are you in?
Are you struggling with stacking? Maybe these cheatsheets can help...mailchi.mp/49f7ebce9fb8/fodmapstackingcheatsheet
I salute, and offer you my profound gratitude/appreciation for what you have been doing with your videos thus far thereof. I have come to consider your videos to be no less than labour of pure love. Thank you for your time and efforts thereof. You are an angel in my book.
One request, please: Since you speak so many languages-for which I’m very proud of you in that department-why not do a video(s) of each country’s IBS/IBD/SIBO/SIFO-awareness-if you know what I mean? Does that make any sense?
Soon, I will be cycling more than 800km in Spain; and already terrified/dread as to how on this Earth I’m supposed to manage my unpredictable stomach- IBS/IBD/SIBO/SIFO/???-without turning this once in a lifetime adventure into a juggernaut of a nightmare-if you know what I mean!
In closing, I sincerely hope that you will never stop making your lifesaving videos for all of us who have discovered-by serendipity-your very helpful channel thereof.
Huge blessings…
PS: If you find the time, I hope will consider doing a few videos of grocery shopping at the big-name supermarkets here in the UK in terms of FODMAP-friendly products that you could possibly hunt whilst shipping at each? I for one will thank you in advance. Cheers all the way…
@nagamachiku8699 Thanks so much for your comment. Good luck with your upcoming trip, what an amazing challenge. I hope your gut behaves enough for you to make the most of this once-in-a-lifetime experience. 🤞
Last year I travelled 450 miles (725km) to the very top of Scotland, a journey that inspired me to write this post www.theirritablevegan.com/ibs-awareness-month-2022/ If I was to do it again I'd also be practising these deep breathing exercises www.theirritablevegan.com/deep-breathing-for-ibs/ and I wouldn't leave home without enough FODZYME to get me through my trip! You can see how it works for me here. www.theirritablevegan.com/fodzyme-review/
Will you be blogging or documenting your trip? Please share a link if so, it would be great motivation for our community to see what's possible when living with gut issues. Safe trip and happy travels. 🤩
Great ideas. Thank u for posting !!
Thanks for watching! 🤗
Thank you for the stacking info. I think this is where a lot of us have issues 🤷♀️
Excellent recipes! Thank you!
Thank you 🤗
This is super helpful. Thanks For Posting : )
Thanks for watching, make sure you download the cheatsheet, it makes it all super simple but includes really detailed FODMAP food lists. 🤗
Have you heard of the “FODMAP DPE” by Arthur Andrew Medical? Ostensibly is more complex/complete than its FODZYME counterpart. I for one would be very much interested in your thoughts-for which I thank you in advance.
I have heard of it. For me the biggest plus of FODZYME is the ability to tackle fructans which other enzyme blends don't include. My diet is very fructan heavy and I have minimal issues with polyols. I also prefer the idea of a powder formula sprinkled directly on food. Have you tried either? Are you considering using it on your travels?
Hi Michelle. This is really helpful. I understand the concept but I’m a little confused with your breakfast. According to Monash app Kellogg’s cornflakes are safe as 28 g. So are you having a smaller amount of the cornflakes combined with the blueberries to make up for the safe amount of fructans?
I’m certainly suffering the effects of stacking today. I’m on a personalised diet but after eating lunch at a friend’s house (I was too polite not to eat what she gave me) I’m having symptoms. Oh well, tomorrow will be a new day 😊
Hi Noelia, you're right, Kellogg's are listed as safe at 28g but if you expand the listing it displays a U.S flag and doesn't specify a FODMAP type. As I mentioned in the video I've only just turned off the filter mode which I had set to filter for U.K foods. If you do a little bit of experimenting you'll see that some foods have different safe serves and even different FODMAPs listed dependent on country. With U.K filters set the only option for cornflakes comes up as generic flakes of corn, with a safe serve at 15g and FODMAPS specified as FOS. As I'm using unbranded cornflakes and Kellogg's are not listed in the U.K section I decided to stick to the lower serving size. It's likely that a 28g of Kellogg's here in the UK is also a safe serve but I try to stick to the listed servings as written for the purpose of creating these videos. I hope this clears up the confusion?
P.S. Hope you're feeling better today. I'm often guilty of overeating or eating to keep the peace, which is a great excuse for me not to leave the house too often. 😁
Quick question, do you have the recipe of the home made tofu mayo pls?
Hi Edina, it's my standard mayo recipe featured in my sauces video here ruclips.net/video/eyMGPS6HsUA/видео.html
@@TheIrritableVegan Brill, Thanks
Perhaps this question might be a bit prying; but have you ever attempted to "solve" your IBS? Like... rid yourself of it entirely?
Hi, It's not a prying question, but it is a loaded one for IBS sufferers. I'm not suggesting your intention is to provoke a reaction but please allow me to explain why it can be a difficult question to answer. Firstly because these types of questions (especially on social media) are typically followed by a sales pitch for some BS miracle cure. There is no scientifically and medically approved cure for IBS and anyone that suggests there is needs to be avoided. IBS sufferers are regularly targeted by unscrupulous people as easy targets. Even well-meaning people, offering unsolicited advice can be triggering for many of us.
Secondly, it oversimplifies the condition and invalidates the actions and experiences of the sufferer by assuming that they're at fault or are not doing enough to help themselves and improve their condition. Many IBS sufferers have had the condition for multiple years and tried everything to find some relief. Most of us are exhausted and suffer daily symptoms and pain that impact our quality of life. We would love to rid ourselves entirely of something that makes us feel this way but not everyone has the same resources of time, energy, money, support or opportunity to do so.
Thirdly, because IBS is a diagnosis of exclusion, the majority of people with a medical diagnosis of it have typically had multiple tests and investigations to rule out other conditions. Here in the UK, a diagnosis of IBS is given based on multiple factors including negative test results and patient history. Most doctors see IBS as a valid diagnosis and unless the patient's symptoms worsen or change then it's unlikely further investigations will be done, especially under the NHS. This often means that getting to the bottom of an IBS diagnosis is a privilege that only people with the time and energy that can also afford to pay for private healthcare may ever manage. Even then, an underlying cause or definitive explanation may never be found, which is typical in cases of long-standing IBS.
So to answer your question, I have had numerous and sometimes invasive tests to check that I don't have cancer, Crohn's, coeliac disease, ulcerative colitis, parasites or infections. Since ruling all of those out every action I take from dietary management to lifestyle choices and stress management is an attempt to improve and "solve" my IBS. However, for many people, myself included, symptom management is often the only valid option. I hope this helps?
The 3 hours between eating is a nightmare for me. I am absolutely starving, constantly, due to the limitations. Monash also says blueberries are fine up to 500 grams?
Yes, it can be hard if you're used to grazing throughout the day. It helps to have protein and fibre at every meal or snack to keep you feeling fuller. You're right, it's great news! Blueberries were retested last year and are now considered low FODMAP up 500 grams. This video was made years ago, before the update, which is why I always recommend folks to cross reference recipes against the Monash app. 🫐
So I’m wrecking my brains out how to calculate the GOS or FOS value of foods. For instance you wrote 1 tbsp cacao powder is 1/10 FOS & GOS. How did this 1/10 come about? Or chia (1tbsp) is 1/2 FOS. It’s green on the monash app for this quantity. I’m confused! Lol. Could you explain this pls?
Hi Edina, the FODMAP values are my guesstimates based on the information and values already calculated for you in the app. For example, with Chia seeds it tells you that 4 Tbsp contains high amounts of FOS. As this is pretty close to the safe serving of 2 Tbsps I assume that although 2 Tbsp is a green light serving it will still contain a small portion of FOS. As I used 1 Tbsp of seeds instead of the full serving size of 2 Tbsp I opted to count it as 1/2 a FOS portion. The whole thing about stacking is that even though you may be eating a safe serving, multiple safe servings of the same FODMAPs can stack in a meal to take you over your threshold. Because of this you need to be aware of the FODMAP types and thresholds in certain foods. A general rule is to aim for no more than 1&1/2 portions of each of the FODMAP types in any one meal. Not all foods have their FODMAP types listed and therefore we don't (or rather can't because we don't know) consider these when calculating FODMAP stacking. Does this make sense? If you haven't downloaded the cheatsheet yet it might help clear things up a bit.
Hopefully some of these resources may help, this one is Monash's latest post where they try to simplify the whole idea of stacking: www.monashfodmap.com/blog/how-avoid-fodmap-stacking/ This one is an older post but does a better job of explaining why low FODMAP green portions have the potential to stack and become high FODMAP: www.monashfodmap.com/blog/fodmap-stacking-can-i-overeat-green/ This article gives a good example of combining low FODMAP portions of foods containing the same FODMAP type www.fodmapeveryday.com/fodmap-stacking/
The basic principle is that where possible we need to know what FODMAP type a food contains even if we intend to eat a low FODMAP portion and at what quantity it becomes moderate to high FODMAP. From this we can "guesstimate" how strict we need to be when eating this food in combination with foods of the same FODMAP type. I use the word guesstimate because that's the best we can do based on the information we have on hand from Monash. And most importantly this is only relevant if you are finding your symptoms are not well controlled or you're experiencing random flare-ups.
The Irritable Vegan thank you! Yes it makes sense now. Downloaded the cheat sheet too! Many thanks :)
FODMAP free foods (those listed as eat freely in the app) do not stack. Different FODMAP types do not stack with each other. Not all foods with a green light safe serving are FODMAP free so although they have a safe serving many also have a FODMAP type listed this means they are not all you can eat, (which is what I initially thought when I started 2 years ago!) This is why everything has a recommended serving. For the purpose of guesstimating our stacking we assume that one safe serving of Chia seeds is also one serving of FOS (even though that FOS serving is safe.) So if we then also eat one safe serving of pecans (FOS) and one safe serving of porridge (FOS and GOS) We've potentially eaten 2&1/2 servings of FOS, which for some people would exceed their limit. This is where we need to start looking at our food combinations and swapping out pecans (FOS) for almonds (GOS) to try and even out the balance across the meal. Please let me know if any of this is making sense or if I'm just making things worse! :-/
@@edus82 Brilliant, it's a very hard concept to explain. Even Monash are quite vague and don't tend to put specific values on things. I guess they are trying to make it as simple to follow as possible and know that it's so individual to each person. I try my best to attach a value when explaining to make it easier to follow. Of course none of us have the facilities to actually test exactly how much FODMAPs are in each portion we eat so we can only guesstimate it based on our reactions and the limited info we do have. I was totally unaware of FODMAP stacking when I first started and had many flare ups before figuring it out. This is the main reason I try to help make it a bit clearer so others can avoid my mistakes.
I thought the low fodmap diet was a temporary diet, given how restrictive it is, until the root cause for IBS is identified but it seems that you've been doing this for a very long time?
Brilliant question, you're correct, the initial restricted elimination phase and the reintroduction phase are both short term. The personalised phase is exactly that, personal to the individual. Many people with functional digestive issues will continue to eat their personalised version of the diet regularly in order to keep symptoms under control or return to it in times of flare-ups. After almost 2 years I personally no longer "need" to eat a strictly low FODMAP diet. I've been able to successfully reintroduce every FODMAP type in varying quantities and frequencies. I continue to cook and eat 1 or 2 low FODMAP recipes a week to keep my symptoms to a minimum and share these to help others who are struggling in the inital stages of the low FODMAP diet. I've suffered with IBS type symptoms since childhood and despite numerous tests no root cause has ever been identified. Stress management and a modified low FODMAP diet are what works for me. Which phase are you in?