The foods featured in this video are low FODMAP according to Monash University (Feb 2021)

Time Stamps
0:00 - Intro
0:16 - The Gut Microbiome Research Paper
1:38 - What counts as "a different plant"?
3:00 - Low FODMAP grocery shopping and haul
5:51 - Tuesday evening - Pancake day!
6:31 - Wednesday
9:50 - Thursday
14:49 - Friday
15:07 - Reflections on the challenge

Research paper mentioned: https://msystems.asm.org/content/3/3/...

This was just a little challenge based on the above paper and obviously does not replace medical advice in any way.

The sourdough pancake recipe I used (swap flour for GF flour): https://www.cocoaandheart.co.uk/vegan...

Pasta recipe: https://www.thewildgutproject.com/sin...

If you’d like more help with the low FODMAP diet as a vegan, you can read about YOUR Wild Gut Project here: https://www.thewildgutproject.com/yours​

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

You can also join my newsletter mailing list, to get my latest videos, recipes and blog posts delivered to your inbox once or twice a month.

IBS affects over 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 some 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/monas...

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​

Thirdly, the lowFODMAP vegan stock cubes make cooking sooooo much easier! And they don’t cost more than normal ones either, woop. https://amzn.to/2NuT93f​

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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