Low-FODMAP Diet 101 + How FODMAPs Actually Cause IBS!

Рет қаралды 12,734

6 жыл бұрын

So this is another overview informational video to help you get to grips with the low-FODMAP diet! I answer the following questions:
What are FODMAPs? With explantations of the different types.
How do FODMAPs actually cause IBS symptoms?
How do you actually do the low-FODMAP diet? How does it work? And what are the benefits?
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: eepurl.com/c9rPE9
IBS affects around 11% of the global population, (that’s one in ever 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 health foods, which the bacteria in your intestines will breakdown, 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, diarrhea, 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!
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 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

Пікірлер: 35

@craigfrancisjohnson 5 жыл бұрын

I’m on week 1 of the elimination phase and even now I feel so much better so thanks for this information :-)

@moiravoss 2 жыл бұрын

This is the very best description of what causes bloating and pain. Thank you so much!

@CarrieGill_TheWildGutProject 2 жыл бұрын

What a lovely comment! I'm so glad it was helpful :)

@beautifly3906 3 жыл бұрын

omg I just got diagnosed with IBS and I felt so so so lost before watching this video😭 Thank you so much for what you do!

@CarrieGill_TheWildGutProject 3 жыл бұрын

It's all overwhelming at first but you'll get it! x

@hypnocilicdreams 5 жыл бұрын

A really detailed & concisely delivered video on the topic! Best I've found yet, thanks!

@jupiterreboot7301 4 жыл бұрын

Great research. Thanks.

@RosietheGirls 5 жыл бұрын

Thankyou so much for this. I was hospitalised with severe ibs pain, the doctor I saw had never heard of Fodmaps and told me to eat some toast and a banana! 😫 I’m on day 4 of Low FODMAP and I feel much “cleaner” already. Thanks for this video and your explanations x

@CarrieGill_TheWildGutProject 5 жыл бұрын

Toast and banana?! Oh dear. So glad you discovered low FODMAP and its helping xx

@sherrigardikis2868 6 жыл бұрын

Thanks Carrie, I have been on this program for almost a year and amazed how it has worked. I did have to enlist a dietitian, as I have IBS M and diabetes , having both is a hazard to say the least. It will be great when more of the medical community here is the USA start embracing this.

@CarrieGill_TheWildGutProject 6 жыл бұрын

Gosh, yes, that must have been tricky to navigate. I'm very happy to hear it worked well for you! It's not long been part of the standard clinical guidelines here in the UK ( probably the same in the US), so it's on its way becoming more well known. I'm just wishing the point where all restaurants have a "lowFODMAP menu" comes soon!! x

@TaliaMann 6 жыл бұрын

Carrie, I just found your channel! Just subscribed, I relate to this so much, thank you so much for sharing these types of videos!!

@CarrieGill_TheWildGutProject 6 жыл бұрын

Thank you! I just subscribed to your channel too ❣️ Do you think you'll be trying the low FODMAP diet? xx

@TaliaMann 6 жыл бұрын

I actually just went to my natropath today and she wants me to take the SIBO test first and if I do, looks like I will be doing FODMAP! Did you take a SIBO test as well? What did you eat on prep day as a vegan if so? Also, thank you for subbing!! Love connecting w other beautiful vegans❤️❤️❤️

@lucylarner2290 3 жыл бұрын

Amazing, thankyou!

@natashacollen4897 5 жыл бұрын

Oh, I am so happy I have found you!! I am trying to figure out if this is the problem I have. I was diagnosed with gluten intolerance but sometimes without eating gluten I still get the symptoms, although a lot less than I use to on a gluten diet. It's interesting to hear you talk about all this.I can't wait to watch the rest of your videos!! thank you!

@unclefreddieDied 3 жыл бұрын

i think i'm in the same boat... gonna start this in a week or 2. how are you holding up?

@amyrorris569 Жыл бұрын

Hey! Super!!!! Way to go and Thank you!!!! Do you think people ever move away from certain food sensitivities?

@oscarce7409 4 жыл бұрын

U are the best, thanks for this! 💚💚💚 🇲🇽

@llauralloveshair8464 6 жыл бұрын

I am in the process of getting diagnosed, I just got put on Meds for it. And I feel lost. I have been vegetarian for two years, I don’t eat eggs and pretty much any dairy. But my diet mostly consists of beans and fruits and veggies, so I honestly have no idea what I can even eat! I’m so glad I found your channel! I am hoping it can help me understand how to live with this while maintaining my pretty much vegan life.

@CarrieGill_TheWildGutProject 6 жыл бұрын

Laura I'll be honest, it's so tough at the beginning because all the foods you usually turn to are off limits. But then it's so worth it to not feel unwell all the time! If you haven't already, download the Meal Maker Guide thing I made because it lists out the things you can eat in a way that makes it easier to throw a balanced meal together. And coincidentally we just started a private fb group and every one is sharing their vegan-lo-fo meals and favourite products 💗 x facebook.com/groups/1649597611746021/

@mammastrivinghigh 6 жыл бұрын

It's interesting to hear there are differing opinions of how long the elimination diet should last, because until watching this video I was led to believe it would be between 4-6 and 4-8 weeks long... Great break down video though, learned a lot about how the process really works so thank you 😊✌🏻️ xoxo

@CarrieGill_TheWildGutProject 6 жыл бұрын

Oh that is interesting! I wonder how it can take only 4 weeks to challenge if you need to recover from flare-ups 🤔 I would prefer it, if I could get it done and dusted faster. And thank you, I'm glad you found the video helpful ☺️ xx

@nancykinch2991 6 жыл бұрын

Thanks for explaining how different fodmaps affect different people.P

@CarrieGill_TheWildGutProject 6 жыл бұрын

I wish I could explain more! I reckon years down the line, with all the research, there will be loads of different specific conditions which all used to fall under the same IBS umbrella x

@Nikola83ify 4 жыл бұрын

Thanks for helpful video. I would like to know if it is possible, if there are to many foods to avoid, to bring them back after certain period or we need to avoid them until the end of our lives? Could these bacteria be somehow starved and permanently eliminated or not?

@chrismeiklejohn 4 жыл бұрын

Great video, lots of knowledge, well done! I do have a question: I did low FODMAP diet and the only thing I can't seem to handle is really any red onion and garlic at all. Should I just avoid these forever or ? I've been avoiding using red onion, pretty easy, and to get around the garlic issue, I've been using garlic infused oil. Thanks for your help!

@chrismeiklejohn 4 жыл бұрын

To be fair, a bit too much yellow onion makes me feel fatigued for a few hours after eating, but I don't get really any other symptoms.

@chrismeiklejohn 4 жыл бұрын

also, great videos, subscribed!