How Many LowFODMAP Vegetables Can You Eat In One Meal? And A Weird Trick To Not Eat Too Much At Once
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- Опубликовано: 21 окт 2024
- Stacking FODMAPs seems to be steeped in so much mystery so I wanted to make an honest and clear video on it for you x
You can download my free Vegan & lowFODMAP Meal Maker Guide here: eepurl.com/c9rPE9
The book* I mentioned by Patsy Catsos: samzn.to/2nM3nzV While not vegan, I found it very informative!
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, flatulence, 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!
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
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*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
I'm so glad you've addressed this Carrie, It's one of my biggest struggles so far.
I have a huge appetite and regularly feel I need to eat multiple servings of veggies to make up a meal. The overload has caught me out a few times and makes it really hard to determine where the flare-ups are coming from.
You're absolutely right, I've done tons of research on this and the information available is vague at best and conflicting at worst. I think I need to make good use of your meal planning resource and the "bubble" theory. Although I'm pretty sure my bubble may have burst a long time ago ;-)
Me too! One of my favourite Oscar Wilde quotes is "everything in moderation, including moderation", but now I can't moderate my moderation 😩
I kind of feel like they weren't thinking about vegans when they created the traffic light system. It would be so much easier to gauge if there was a quantity or value of the FODMAP level, and then we could add a meal up.
The Bubble thing totally works though! I thought it was kind of BS when they told me about it, but it happens 😅 xx
Sh*t I had no idea overeating could cause flareups. This explains a lot. Thank you so much for making that pdf, my life is going to be so much easier from now on.
so, when you say that they recommend a max of 2 measured low fodmap foods, then does that apply to all FODMAPS or individuals? Meaning, if one has sorbitol, and another Fructan, then should the rest be limited to all green on the traffic light system? (Montash Ap) Or, is it okay to mix different FODMAPS so long as you stay below the recommended serving for any single fodmap? Someone else also asked this...how do you get your protein being low FODMAP and Vegan?
So glad I have found your channel. I've been following the Starch Solution/volumetric approach to plant-based eating and wondering why I suffer so much! I will wait for "the bubble" from now on :)
You’re awesome and I finally have the help I’ve been dying for!
How do you get enough protein while trying to follow FODMAP diet yet still be vegetarian or vegan?
I actually find portion control the most challenging bit of my low FODMAP diet as I usually eat lots and I'm struggling to eat little portions more often instead of three decent meals. I do tend to feel better when I eat more regularly but it's really hard for me to incorporate it into my (office) job where I'm not supposed to eat at my desk but can't leave every 2-or-so hours to the kitchen to eat.
Also, like you are saying: What is a portion and when is "a little" still too much?
Ah, the joys of IBS ;)
This is totally my issue too, I've always had a huuuge appetite and struggle to fit any more than 3 meals into my day. Maybe we need to pay more attention to our "bubbles." ;-)
So true, finding the time to eat (well) so often is basically impossible. Would your work allow you to snack at your desk? I used to have a colleague who always had a drawer full of biscuits. Maybe you could have a healthier version of lowFODMAP fruits, nuts, seeds and oatcakes etc? xx
Absolutely! I need to pay more attention when eating in general. Just had 2 rice crackers that basically disappeared while I was typing away at the computer. Not good! My first new year's resolution will be to eat more mindfully (Actually, that's my second. My first one is to learn how to bake decent bread...).
I'm guessing that's sourdough bread? Please let me know when you get it right, I've made so many tragic, failed loaves 😞
Absolutely! I haven't even tried mastering the art of the bread so far because I live in Vienna, Austria, and it's really easy to get really good sourdough bread here (first world "problems", I know).
What a silly excuse :D
I'll let you know once I've succeeded - and how.
Best,
Alice
Thanks for this. I'm really struggling with stacking FODMAPS, not really within one meal, but within a 24 hour period. I seem to be really sensitive to fructans, and they seem to be in everything: spinach, nuts, nut butters, oats, etc. The bubble tip is a good one I've never heard of though.
Ugh, spinach is the worst because the lowFODMAP portion cooks down to almost nothing 😅Making sure you have a few hours between meals can help the daily build up of FODMAPs xx
This video helps so much! I didn't even consider this! Thank you :)
Aw thank you ☺️ I just wish I could have given a less abstract explanation but we don't have access to the numbers 😒 How are you getting on with the diet so far? xx
So, I need to stick to 2 portions of low fod veggies per meal and can add an extra higher risk thing in every so often, taking a couple of hours break between meals? Sorry just trying to get my head around this. I like to eat at least one veggie per meal and I'm currently trying to gain all the weight I lost thanks to IBS-D so I'm trying to eat more often xx
I tend to have 2-3 portions of veggies that are effectively FODMAP free e.g. lettuce, carrots, kale, parsnips (which I marked on the meal maker pdf thing) and then 1-2 portions of veggies you have to weigh + servings of nuts/seeds, protein and starch. I hope that makes sense.
I totally relate on the trying to gain weight front. It's really hard when you can't eat much in one sitting! I often have the chocolate smoothie recipe in one of my What I Eat In A Day videos, with some rice protein powder as a snack, which I think helps. Also, potatoes have no FODMAP in them whatsoever, so you could have then an extra serving of "starch" to add more calories.
It's frustrating because I think the rating system they've made makes it especially hard for veggies and vegan 😒 But I hope my explanation makes it a bit simpler. xx
Carrie Gill is that spread out per day? Thank you for the potato tip I'll do that and the smoothy!!
Oh no, per meal!! xx
Have you tried L glutamine powder ,maybe your IBS is from leaky gut ,L glutamine can help with leaky gut ,I take it for 2 months and it really helped me a lot
so an example of correct stacking would be... green beans with edamame mixed into brown rice pasta with herbs and tomato puree? but not adding in extra beans or zucchini?
Yup, during the elimination phase, before you know your personal tolerance level, those extra beans and zucchini could would make it not low FODMAP. If you haven't seen it, I made a free downloadable Meal Maker Guide which helps you create vegan lo-fo meals that are balanced x
www.thewildgutproject.com/free-meal-maker-guide
Thanks for the tip! Overeating is a serious struggle, even for thin people! I have to confess that most of the time I don't know if I'm full or not, maybe this combined with the wrong portions of safe food is my biggest problem
Btw I have a question about tofu: I buy the firm kind, but do I have to press it before I eat it? Like for a certain amount of time? Thanks 💗
I'm exactly the same, I never know I'm full until I REALLY know I'm full. :-/
With regards to tofu it's advisable to press it. Firstly this removes a lot of the water which helps you to avoid a watery, bland mess on your plate. Secondly, firm tofu is like a sponge, you need to press out the packaging water in order to free up the sponge-like texture to absorb your chosen marinade and flavours. There are tiny air pockets throughout the tofu just waiting to soak up all the flavours. Thirdly its much safer for frying at high temperatures when the water has been squeezed out and this results in less spluttering in the pan and a lovely, crisp delicious bite to the finished dish.
The Irritable Vegan Thank you very much!😊
Ah so true! I hate leaving food on the plate too, so getting the portions right in the first place is extra important.
Yes, like The Irritable Vegan said, definitely press it! Makes cooking 1000x easier. The water also has a lot of the oligosaccharides dissolved in it, so the less water you eat, the less FODMAP you eat!
To press it, drain away the water it's stored in, wrap the block in a cloth or paper towel, then sandwich it between two plates. Then balance something heavy on top, I usually use a bag of rice, and leave it. Generally, 2 hours is enough, but overnight in the fridge is ideal. I try to get it pressing as soon as I've bought it, so I have it ready and waiting in the fridge. Hope that makes sense 😅 Thanks for commenting xx
Carrie Gill Absolutely!! Thank you again😊😊
I’m new to low FODMAP (only few days in) and I did already have instances of bingeing on low FODMAP and it suffices to say that I didn’t feel good afterwards (but I don’t have IBS, I’m doing it for SIBO).
So basically, unlike with conventional healthy eating, portion control is really left to ourselves to manage? Bc you know, with normal healthy eating, you can fill up on salads/veggies and still remain on track for your wellness goals. I see.
Also I binged on lightly salted tortilla chips yesterday, it’s presumably safe for low FODMAP (maize, sunflower oil, salt) but oh boy did it punish me! 😖
I have to get serious about this
So helpful! ❤
Jesus, I think I’ve never felt the bubble 😳
Just started this diet. I am vegan, but have IBS and gastritis. I hope this works, and I know Jo Stepaniak and ordered her book on your recommendation. Thanks for sharing this info. I assume this diet has helped you personally????
It helped me so much! It's not an easy diet to follow, but once you know your personal tolerances it's so freeing. Made this video about my experience, could be some (realistic) inspiration x ruclips.net/video/I_xT4U5MLX0/видео.html
I have a question about gos ,When i read in the app it says that EVERYONE cant digest it, and when i noticed what i was eating the most is oligos, and i get gas even though its all low fod map portion, and I generally stack 2 or 3 and sometimes 4 low fodmap measured foods, but still i get them at the end of the day maybe ...
It does sound like you may be stacking too much of the same FODMAP together. I'm currently working on an in-depth tutorial on this for your wild gut project, but basically if you have too much of the same type of FODMAP, even if they're within low FODMAP portions, they add up to become high FODMAP and can lead to symptoms. Obviously some people will be more sensitive than others too. Hope that makes sense! xx
Carrie Gill the problem is that its been more than 6 weeks on the diet :( should i continue or start introducing?
I find drinking is important with my eating, i cant drink after or during meals without it upsetting my digestion, so i usually drink 30 minutes or earlier before meals. Weirdly, I can eat a lot of sweet potato but still be ok, but other formal foods not. is it possible to be allergic/sensitive to only certain fodmaps? all oligosaccharides seem to cause me a lot of problems
very interested in this "bubble" idea. Tried to google it with no results. I hope you talk more about it!
girl your gorgeous