How to Follow the Low FODMAP Diet simplified (+tips!)

How to Follow the Low FODMAP Diet simplified (+tips!) | Everything you need to know

Рет қаралды 31,136

Күн бұрын

Looking to start the Low FODMAP Diet to fix your IBS symptoms but not sure how to? I got'chu. I poured everything I learned from my Low FODMAP diet experience into this simplified video and I'm sure 99% of your doubts will be answered. This has exactly everything you need to know in order to follow the Low FODMAP diet, plus some tips and resources (linked below).
Make sure to subscribe so you don't miss my next videos with Low FODMAP meal ideas!
++ Research Papers:
www.hindawi.com/journals/jnme...
www.hindawi.com/journals/grp/...
++ Resources:
Low-FODMAP grocery list: i.pinimg.com/564x/18/5f/48/18...
FODMAP food list (comprehensive): www.ibsdiets.org/fodmap-diet/...
FODMAP-free food list: www.ibsdiets.org/fodmap-diet/...
Reintroduction plan: mk0dietvsdiseascuno2.kinstacd...
Re-challenging recommended foods: i.pinimg.com/564x/ba/5b/81/ba...
Food and symptom diary: mk0dietvsdiseascuno2.kinstacd...
++ Come say hi!
Instagram: / jessicaxviana
++ Used in the video:
Concealer: Tarte amzn.to/35xSY0P
CC Cream: Clé Cosmetics bit.ly/2KQugyW
++ Filming equipment:
Camera: amzn.to/31Txnyt
Microphone: amzn.to/3FpfqFL
Ring light: amzn.to/3saw2wq
Mini-tripod: amzn.to/3rwSoIj
++ Where I get my music:
Epidemic Sound: www.epidemicsound.com/referra... (30-day free trial)
DISCLAIMER: Links included in this description might be affiliate links. If you purchase a product or service with the links that I provide I may receive a small commission. There is no additional charge to you! Thank you for supporting my channel!
++ Timestamps:
00:00 Intro and Disclaimer
01:25 What are FODMAPs?
02:22 Before Starting + Food List
03:38 Phase 1: Elimination
05:14 Lactose & Gluten
06:12 Vegans/Vegetarians & Stacking
07:35 Phase 2: Reintroduction
10:43 Phase 3: Modified/Personalised Diet
11:50 Post-Diet Re-challenge
12:30 Outro
Jessica Viana
#JessicaViana #LowFodmap #LowFodmapDiet #IBSTreatment #IBSSymptoms

Пікірлер: 53

@JessicaVianaa 3 жыл бұрын

I feel like I dumped every single thing I learned in this video, hope it helps you! Thank you everyone for your support 💖

@Z90A00 6 ай бұрын

Jessica, watching your video has given me strength to pursue my personal goals. Thank you so much!!

@vi3472 2 ай бұрын

We’ll, this was such a great video in the low FODMAP diet! I am in the reintroduction phase currently. Thank you so much!

@maryxlent 5 ай бұрын

I'm so glad this video found me! I've done tons of research on FODMAP but I can't get it right in my head, in part because of the stacking and safe quantities adding up. I have adhd so I already struggle with a consistent diet and cooking all my meals from scratch is too much for me. This was so helpful, the first time I've seen someone break down the different sugars and then also show how to challenge each of those areas and the foods to do it with. THANK YOU!

@smaple1618 10 ай бұрын

I’m just now seeing this 2 years later. I was diagnosed with IBD and I am about to start a low fodmap diet. I’ve been reading a lot and like you said there is so much information. This made it so much easier! Thank you

@susanlindeman3972 Жыл бұрын

Wow, such an informative and helpful video, thank you so much!!

@TheWildForestWitchery Жыл бұрын

That was super helpful thanks for your work gathering all these resources

@alism7743 Жыл бұрын

One of the most informative videos on fodmap... thank you

@rafaelalaracaetano8542 2 ай бұрын

Thank you so much for this video! The most helpful so far 🙏🏼

@Michael-Z-314 6 ай бұрын

This is amazingly helpful! Thanks!

@betsyd7865 2 жыл бұрын

So nicely articulated. Thank you for this video and your research. Extremely helpful to low fodmap newbies.

@JessicaVianaa 2 жыл бұрын

Happy it was helpful! 🙏🏻🥰

@kelsiewells1675 3 жыл бұрын

Thank you for clearly explaining this information! it’s a lot less overwhelming the way you did explain it. I’m hopeful for this experiment!

@JessicaVianaa 3 жыл бұрын

I'm very happy this helped you, thank you for watching and feel free to come back if you have any more questions, good luck! 🙏💖

@yulana990 2 жыл бұрын

Thank you SO much! I've been researching the FODMAP diet on my own for a while now (diagnosed since I was 11, my doctor only mentioned it this year at 21 sadly), and had no idea the quantities are per MEAL! This makes a huge difference for me as I was worried when I read about 2tbsp soy sauce a day 😅 I'm also planning to see a dietitian and check up on all the knowledge and maybe get some recipes, tho I am vegan, but now that I know its per meal this has become way easier. Thank you for clarifying these things, I never saw anyone specify this, so I assumed its daily! Great video and you have a lovely accent 😊

@JessicaVianaa 2 жыл бұрын

I am so happy that this has been helpful - I too had so many questions and when I actually did the diet I was able to eat quite normally once I learned the "rules". Just make sure you allow at least 3 hours in between meals to avoid repeated doses to "stack up" (or meet each other, adding up) in the gut and you should be fine! Thank you very much for the kind comment, I wish you all the best luck with this process 💕

@MoonBeamLight Жыл бұрын

You have great videos. I’d love more videos on low fodmap meals.

@ellagrace3375 3 жыл бұрын

Thank you so much for this! I'm starting the low fodmap diet with a dietitian in a few weeks and this really helped me prepare. You explained everything so clearly, I'm a lot more confident now.💗😊

@JessicaVianaa 3 жыл бұрын

So glad it helped you, Ella - good luck with the diet, fingers crossed it works well! 💗

@sarabonniya3931 Ай бұрын

What a beautiful video Thank you :)

@robertah2353 Жыл бұрын

Really helpful, thank you!

@m.bellelove7397 Жыл бұрын

wonderful video!

@pj632 2 жыл бұрын

I love your videos!! :)

@JessicaVianaa 2 жыл бұрын

Thank you for the kind words 💖

@marianna6687 2 жыл бұрын

Very helpful thank you!

@JessicaVianaa 2 жыл бұрын

Thank you for watching! 🙏

@aminasharifi327 Жыл бұрын

Thank you so much!

@Rennexl 4 ай бұрын

I found out I had IBS, was intolerant to oats and yeast about a year ago. I never did anything about it because I couldn't accept the fact I was now restricted from eating things I love. Idk I love food lol I also around the same time stopped smoking nicotine so I turned to food, so whenever I was bored I would eat and eat whatever I want which caused me to gain weight and still always have a bloated stomach. I’ve always tried to avoid garlic and oil because I knew those were the worst for you when you have IBS. Well now, I’m trying to lose weight, eat healthy and start this low FODMAP diet. What heard in another influencer that suffers from IBS videos is that its not best to snack throughout the day because it doesn’t allow your gut to have healing time, which I understand of course..From what I was told the best way to eat is small portions of things throughout the day like 5-7 times a day (hunters gather diet 🤷🏻‍♀️) to get your metabolism back on track. Along with that I’ve been walking 30 mins in the morning before eating and I’ve been doing it for about two and half weeks now and I’ve lost 8 pounds already. Sooo I don’t want to stop because I’m trying to lose some weight. Is there another way that you recommend losing some weight while having Ibs? Oh and I also stop eating at 6 every night and sometimes I’ll start eating at 10 or 12. Other than my dreaded IBS I feel fine.

@Bbyxbliss Жыл бұрын

Thank you so much🙏

@jamiecee4960 Жыл бұрын

I'm needing to learn this, what I'm sensitive to and what I'm not. And what bother's my gut more then other's. I think it will get easier. Cause I'm determined to do this. I make changes for myself to feel better. Not for anyone else.

@TheYazmanian Жыл бұрын

I'm surprised to see kale on the list of no fodmap because it absolutely is and it destroys my stomach lol. There's so much contradicting information out there that it's actually driving me a little batty. 😭

@tammyrix1449 Жыл бұрын

Excellent explanation. Thank you. Just beginning my elimination phase.

@shezadm6300 2 жыл бұрын

Hi there, randomly stumbled across this video.. thanks for the informative video! I am looking to cut out coffee from my own diet as i found it to have negative effects on me.. but it tastes so good and gives me dopamine hit so it’s gonna be tough but hopefully I can do it because I remember I was much better when I didn’t drink coffee! It’s just about finding out what foods are not good for each individual and trying to cut them out.. people have different responses to different foods so it’s just about knowing your body well and tailoring a diet that is best for one’s body.. By the way, the videos on the playlist might change someone’s life! All the best to anyone reading this comment!

@JessicaVianaa 2 жыл бұрын

Thank you so much for sharing - definitely people respond differently to coffee! You can always try different ways to have coffee (trying decaf, soluble or instant coffee instead of espresso may be better tolerated!) and maybe your body will respond better to something that will allow you to still enjoy a hot drink without discomfort 🙏🏻

@shezadm6300 2 жыл бұрын

@@JessicaVianaa Thanks very much for your advice! Actually I drink coffee cold or slightly warm usually with lunch as I like to drink something sweet especially with lunch :) I rarely drink coffee hot by it self haha Anyway I am thinking of replacing coffee I generally have with lunch with something better.. maybe with water, juice, smoothie or something like a berry energy boost supplement.. as I feel that would be much better for my life over the long term! I am thinking to limit coffees to very occasional basis.. so the plan is to go Cold Turkey for 2 months.. then hopefully by that time I would change my habits and also have much greater will power over coffee.. after that I hope to drink coffee only occasionally perhaps on special occasions.. I did something similar with soft drinks.. I used to drink a lot of soft drinks when I was young but in the last 5 years or so I have only rarely drunk soft drinks as I no longer really feel a need for it.. but I feel that was something very good for me so I hope to do something similar with coffee! Anyway I think you would be a good nutionist judging by your video haha.. feel free to watch a video on KZfaq titled something like ‘5 before 5 Ted Talk’.. it’s a Ted talk about 10 mins long from memory by an inspirational young woman.. it’s about how we can all use the individual skills and talents we all have to better the world! I felt you explained the concepts about the topic very well so that’s I thought you would be a good nutritionist haha All the best to you!

@JessicaVianaa 2 жыл бұрын

@@shezadm6300 Thank you so much! That is very kind - I do hope you manage to limit your coffee intake, anything is doable as long as you build the habit for it! :)

@shezadm6300 2 жыл бұрын

@@JessicaVianaa 👍🏽

@laurawong3815 9 ай бұрын

Ive recently been diagnosed with IBS in addition to being intolerant of dairy and gluten. Making meals for me and my family have become complicated and i rarely eat out now. I really appreciate you taking the effort to compile all this information for us and providing us with the useful resources.

@scottj719 Жыл бұрын

I see many onion and garlic substitutes on Amazon which say they are made from infused oils, and also they sell these oils as well. in their low Fodmap foods. I think sauteing with these and straining out the solids would be a good way to moderate your exposure.

@michimelody4036 Жыл бұрын

The garlic infused oil is totally allowed on the diet. I buy mine since you have to be very careful to get out all the proteins and the straining they can do is much better than I can do. It's seriously saving my meals.

@user-ei8rb7sj6c Жыл бұрын

Luckily for me, I can eat onion if it’s cooked until soft. I need to start tracking food times, quantities, symptoms like on the Reintroduction diet. I also need to find out how to describe bowel movement symptoms but haven’t found that info yet. Thank you for all the great info. So thankful to have found your KZfaq channel!

@evkurywczak6201 6 ай бұрын

Amazing video! but damn this is so intimidating

@suukinsin6771 7 ай бұрын

I went keto diet n just meat n little vege n zero carbs n oh boy sibo ibs gone❤

@ahabgaddis7277 9 ай бұрын

how much olive oil or ghee can you have with each meal? im not sure how one gets 2k calories in a day with so much restriction on how much one can eat of each thing

@txJoJo55 Жыл бұрын

What if one suffers with diarrhea and not constipation ?

@tokyobayliving3306 2 жыл бұрын

But to get to know your food allergies Isn’t it simpler to get a blood sampled?

@michimelody4036 Жыл бұрын

No, I'll tell you why. Your gut isn't telling you that you're allergic to the food necessarily. Your gut is telling you Hey I'm not able to digest this food properly without causing these symptoms in you. It's not an allergy or a sensitivity with the food. Those are DIFFERENT things. You're doing this diet to see what your body can and can't digest properly. You may find food allergies and food sensitivities while doing this but you may also just find straight up, hey my body really doesn't like green beans. It's not that you're breaking out in hives from green beans(like I do with green beans, that's an actual allergic reaction, that's an allergy). If your body has a gas reaction to ALL dairy but you're not having allergic reactions like hives, anaphylaxis, trouble breathing, swollen tongue etc, that's a food sensitivity, and then say you eat something and it just gives you digestive issues but not bad that's just an intolerance, your body doesn't like it but you can eat it but if you took an allergy test the only thing that would come up would be a very small protion of the things that my stomach reacts to. It would be pointless. I hope they makes sense.

@tokyobayliving3306 Жыл бұрын

@@michimelody4036 Thank you for taking the time to eksplain me in organized way.:)

@metalgamedog 4 ай бұрын

basically, shouldn't those who follow a carnivorous diet have intestinal bacteria or like the Eskimos? I think it's not like that... due to an excess of vegetables I developed an irritable bowel syndrome and I had to follow a carnivorous diet for many months, then I reinstated the vegetables a little at a time but without ever exaggerating with vegetables and fruit...

@Guineakittybear 6 ай бұрын

Completely irrelevant thumbnail attention seeking 🤮

@TheLaurenbeth 2 ай бұрын

I wish someone said like it is possible to get cancer from not following this to the letter it is their for a reason and your not going to get better without following it to the letter. Just like eye exercises can help you see. To be healthy and not like start pissing yourself or get cancer you have to follow the low food map diet to the letter. If you follow it properly like to your own body routine like you could sometimes get better, all the way sometimes too. ❤️‍🩹 🤒😷