How to eat 30 plants a week on a low FODMAP diet - 30 plants challenge
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- Опубликовано: 31 май 2024
- Eating 30 plants a week might sound impossible if you have IBS, gut issues or you're on a low FODMAP diet. But eating a wide range of plant foods has been linked to a healthier, more diverse gut microbiome. This diversity can positively impact gut health, brain function, mental health, immunity and overall health outcomes. If you're stuck in a rut or don't know where to start this video can help.
Come back soon for part 2 where I share recipes and practical tips for getting more plants on your plate...Spoiler alert, I manage 30 in a day!
Chapters
0:00 Intro
01:40 Research and benefits regardless of diet
03:45 Free online microbiome course
04:32 What counts as a plant point
09:13 Tip 1
12:57 Tip 2
14:04 Tip 3
15:44 Tip 4
17:34 Tip 5
20:17 Bonus Tip
21:46 Avoiding FODMAP stacking
Here are the links and resources mentioned in this video...
The American Gut Project Study
doi.org/10.1128/mSystems.0003...
American gut project free online course
www.coursera.org/learn/microb...
Tips and ideas for safe home-freezing
www.thefullfreezerblog.com
Download your free FODMAP stacking ebook when you subscribe via email
www.theirritablevegan.com/sub...
Longing for freedom from FODMAPs? See how I eat and enjoy my favourite high FODMAP foods without flare-ups: • What I Ate - Fodzyme r...
Read my full review of FODZYME here:
www.theirritablevegan.com/fod...
Want to show your support for these videos? You can buy me a coffee here: ko-fi.com/theirritablevegan (Decaf, oat milk, IBS friendly of course).
Thanks for watching
Michelle
xoxo
Not sure what's happening in your gut?
www.theirritablevegan.com/get...
Wondering what the low FODMAP diet is all about?
www.theirritablevegan.com/low...
Want to tame your gut without restricting your food? Check out my guide and reviews of gut-directed hypnotherapy:
www.theirritablevegan.com/gut...
Recommended Resources:
AD - Affiliate link - FODZYME digestive enzymes tackle the FODMAPs in food, making them easier to digest. Certified low FODMAP by both Monash and FODMAP Friendly. Follow the link to get 15% off your first order using the code THEIRRITABLEVEGAN at www.fodzyme.com/theirritablev...
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AD - Affiliate link: Tame your gut without touching your diet with Nerva gut-directed hypnotherapy. Use this link for 10% off try.nervaibs.com/start-free-t...
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The Monash low FODMAP app is the most comprehensive database of low FODMAP foods available. Monash University pioneers the low FODMAP diet and regularly updates the app to reflect their ongoing research.
www.monashfodmap.com/ibs-cent...
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AD - Affiliate Link: Use the code IRRIVEGAN10 to get 10% off your first order at Fodmarket.com. fodmarket.co.uk?aff=16
Fodmarket ships FODMAP friendly food and goodies throughout the mainland UK and Europe.
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AD - Affiliate Link: Carrie at The Wild Gut Project has created a one of a kind vegan, low FODMAP membership site that walks you through every stage of the diet. Being part of this informative, supportive community really is the foolproof way to save months of stress, flare-ups and overwhelm.
your-wild-gut-project.teachab...
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Connect
www.theirritablevegan.com
/ theirritablevegan
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Enquiries and questions
theirritablevegan+YT@gmail.com
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Disclaimer
All views expressed are my own. All values are correct as of the time of publishing. This channel is presented for entertainment purposes and does not constitute professional advice or prescriptive nutritional information. Please consult a registered professional before making any changes to your diet or exercise regime.
The low FODMAP diet should only be undertaken under the supervision of a registered dietitian. The elimination phase of the low FODMAP diet is extremely restrictive. It should only be implemented for a limited period of time as part of a monitored treatment programme for medically diagnosed gut conditions. Please talk to a professional if you have any concerns regarding the suitability of the low FODMAP diet for your individual circumstances.
All references to the Monash FODMAP App are not sponsored or endorsed by Monash University, they are simply our preferred go-to source for all things FODMAP. Due to the frequent updates and improvements please refer to the current version of the Monash FODMAP app for the most up-to-date and accurate information. All references to the app are correct to the best of my knowledge at the time of publishing.
Some links contained in the description are affiliate links. This means I receive a small financial commission at no extra expense to you. This helps support the work I do here and is received with gratitude. Thank You!
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How many plants did you manage today? 🌱
Michelle...off topic, but this room you are podcasting in is so beautiful. Just looking at it is relaxing me, lol! Love that shelf and all the various plants.
Grateful to find some vegan ibs info. I have been a vegetarian for 30 years, but finding dairy is a problem. So I am not a true vegan, but your info is so useful.
Will try to tally the 30..but thinking 30 is in a normal range for me. I think trying a few new items may be good.
Thank you, it's my little plant haven and my favourite room in the house 🌱💚
That's fantastic that you're already in the 30 range, I hear so often how hard that is for folks with IBS. I genuinely feel it's what has helped my gut become more resilient and accepting of new foods. Challenging yourself to add new foods or ingredients on a weekly basis is a great way to up your game. Last year I started a tiny vegetable garden and this year I'll be expanding on that to grow some new varieties I wouldn't typically eat.
I was just making a list of 30 plants I could eat in a week and decided to do a search for a video because I ran out of ideas lol. So glad to find your channel!
So happy you found us. Did you manage to make it to 30 on your list? 🤗📃
@@TheIrritableVegan Yes! Now all I have to do is execute the plan lol.
Best of luck, you've made a good start. 🤞🏻
@@TheIrritableVegan Update: I only got in 17 lol. 🙃 I made my list after I had already done my grocery shopping for the week so I was missing 6 things on my list and then I ended up changing my menu so I didn’t get in as much as I could have. Hoping to get 30 this week or at least more than 17! How about you?
That's a great effort! How did you find it? I feel like I get off to a great start at the beginning of the week but then have to be quite mindful of adding extra plants where I can once I start repeating/using up what I have in.
A great video. Really informative. Thanks
Glad you enjoyed it. It's a fairly lengthy topic but an important one.
Didn't have time to comment when I watched this earlier, but I've popped back to say that this is very timely for me because I was just saying to a friend at the weekend that I feel my diet has become too restricted. I am going to be more aware of getting a wider range from now on. Thank you.
Thanks so much for popping back. Being aware of the need to diversify is a great first step. I hope you find the resources I shared helpful? Come back next Wednesday for even more practical tips when the what I ate video goes live. Best of luck 🍀
Fantastic tips! And the food you showed looked amazing 🤤
Thanks Carrie. The part 2 recipe video will be out next week. I hope you're doing ok and that your studies are going well?