My Experience of the Low FODMAP Diet So Far...

Рет қаралды 17,467

6 жыл бұрын

Learn more about YOUR Wild Gut Project: www.thewildgutproject.com/yours
So this is my personal experiences of doing the low FODMAP diet so far… It’s not finished yet but I feel so much better and in control. There were definitely some big challenged but I’m so glad I preserved. How have you found the diet?
Jenna's website: www.thenutritioncentre.com.au/
Jenna's Instagram: / dietitian_jenna
You can download my free Vegan & lowFODMAP Meal Maker Guide here: eepurl.com/c9rPE9
You can join the private Facebook Support Group, full of lovely people who “get it” here: / 1649597611746021
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, 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.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
amzn.to/2yq9BWp
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▽MUSIC▽
Feet On Water - Unexpected Moments (Free to use with Filmora Wondershare)
*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: 74

@lauraholliday9343 5 жыл бұрын

today was my first day. i really struggle with binge eating so it has been hard to resist all the snacks my colleagues have been eating around me in the office but watching videos like this make me so excited for the future and determined to push through.

@annikalundstrom1643 6 жыл бұрын

Would you do a meal prep video for people like me who are going to college and working? Like just easy great meals to make in bulk to have for the weak? Thanks!

@koshowulf 6 жыл бұрын

I've been eating low fodmap for over a year and a half now, some things I have reintroduced well (sweet potato, pumpkin, apples, blueberries, oats) and others still give me grief! but I'm glad I can manage my ibs better!

@lgamble 5 жыл бұрын

Wait! I thought you could have oats on a low fodmap diet?

@dd2865 5 жыл бұрын

Thank you so much for starting this channel. It was just suggested to me that I should eat this diet. My concern is I have so many food allergies. Some are soy, almonds, peas, strawberries, blueberries, coconut, black pepper, garlic, wheat, buckwheat, cinnamon, also some vegetables and more on top of being vegan. I'm just trying to figure out where to start so this information is much appreciated.

@crebeccastewart3910 2 жыл бұрын

Carrie, Thank you for are such a caring and generous woman to share all the details of your experience. I too had a hard time admitting that I have had IBS for years and also get so frustrated that there are so few "true vegan" choices, then add low fodmap and there are none. I have decided again out of frustration to start again and be true to all phases. It is better now, knowing there are people like you out there.

@littlemamadrama 4 жыл бұрын

I am so thankful for this channel. It honestly makes me emotional.

@farahplans 3 жыл бұрын

Oh thank god you made these, I really appreciate it.

@learnfromabhi 3 жыл бұрын

Thank you for posting this. I'm going through the journey myself and it's tough. To hear you explain a similar journey helps me feel like it's possible to make progress!

@VenndelaLune 4 жыл бұрын

Your videos are so helpful, and reassuring. There really is not a lot of low fodmap vegan info out there. Thanks!!!

@heatherhalstead7161 5 жыл бұрын

I’m just starting the low FODMAP journey and I’m also vegan so it’s nice to find these videos! Thanks for sharing!

@hollycarr8853 6 жыл бұрын

Super relatable and made me cry just a little... thank you for sharing x

@CarrieGill_TheWildGutProject 6 жыл бұрын

Oh no, I didn't mean to make anyone cry! I hope it was because it eventually helped me so much 😣 Hope it's working for you too xx

@Molzik 4 жыл бұрын

Thanks so much for this video! My husband seems to have IBS and it REALLY interferes with his life. His GP recommended FODMAP diet and I am so excited he might fee better in just a month or so

@CarrieGill_TheWildGutProject 4 жыл бұрын

It's a godsend! Wishing him the best of luck with the diet x

@johnfinlayson7926 5 жыл бұрын

Hi I am nearly 30 just about to start this diet after dealing with years of Misery... it's a long process I hope it works . This was the first video that popped up on low FODMAP diet thanks for the heads up :) 🏴󠁧󠁢󠁳󠁣󠁴󠁿

@anavillasenor5381 6 жыл бұрын

💚 thank you for your videos

@wraithchild666 5 жыл бұрын

Thank you.

@Idgaf28362 6 жыл бұрын

That video was exactly what I needed right now.Finally starting my low-FODMAP diet,and your channel really helps me! :)

@CarrieGill_TheWildGutProject 6 жыл бұрын

Aw yay ☺️ It’s so worth it! Xx

@Idgaf28362 6 жыл бұрын

Carrie Gill I mean,even for an fructose-malabsorbing vegan with ibs,there has to be a silver lining at the horizon. ;)

@Idgaf28362 6 жыл бұрын

Fabulousfreak189 I did a test at the doctors'. Had to drink water with 25 grams of fructose in it and they gave me a little device to breathe into every 15 minutes. (kinda the same way the police tests if you drank alkohlol).As the numbers on the screens climbed higher,the assistant told me after a while that my results hit a certain level ,so I was diagnosed as "positive" and was allowed to go home.Spent the rest of the day at the bathroom,tho.

@barbbrazes869 3 жыл бұрын

Thanks very much for your videos! I’m learning! Just ordered the Low FODMAP vegan book you recommended. Thanks!!

@CarrieGill_TheWildGutProject 3 жыл бұрын

Hope you find it helpful. Good luck with the diet! x

@nika_cm 6 жыл бұрын

Everything here was soooo relatable.. I’m exactly going through your initial stages, It’s like you’re speaking my mind..! The frustration, being upset, then scared.. but it feels so much better knowing that I’m not alone thank you❤️ I was also pretty reluctant to buy the Monash app even with your suggestion, but I got it right away after this video😂 Did you find that the green light serving sizes are always safe, or did you have to adjust some of them? I’m still so scared to eat oats.. but I want them so bad..

@CarrieGill_TheWildGutProject 6 жыл бұрын

Haha, it is ALLLL the emotions when you start out! But so worth it. I've generally found all the green portions to be fine and I'd recommend leaning heavily on the FODMAP-free foods to avoid overstacking. The only green portion I have less of is the full 160g of tofu, which is a bit much for me and makes me feel a bit sick. For the oats, if you can get the coarse kind get those! The instant or quick oats lo-fo portion is minuscule 😫 I eat oats most mornings for breakfast if that can reassure you to know 😘 xx

@nika_cm 6 жыл бұрын

thank you so much for the response, you’re so lovely xx

@OTElover77 4 жыл бұрын

-What about someone who doesn't find that low fodmap has helped like I stipp get pain and flare ups no matter what I eat

@thematrix496 4 жыл бұрын

Sigh its a struggle

@sadieyegads 3 жыл бұрын

I started a gut-directed hypnotherapy program in conjunction with my low-FODMAP diet. It reduces my pain substantially. Really glad I went forward with it-- I used an app.

@cookies-mh9th 3 жыл бұрын

Because this diet is bullshit, never forget this. Can you heal an unbalanced body with an unbalanced diet? The answer is no. Your body is out of balance and that's why bacteria has gone into your small intestine. This causes bloating and other problems. What you want to do now is balance your body. How do you do that? By eating a healthy, balanced diet, getting plenty of sleep and exercising. If this still doesn't work, then your digestive system is tired and you need to start fasting intermittently. This will allow your body to digest properly and not ferment in your small intestine. It will take time but the results are permanent. I hope this helps you

@laidikirsta9122 6 жыл бұрын

Hi Carrie! I just found your channel because I'm about to try the low FODMAP diet and was looking for info. Seeing you talk about it gives me hope! I'm not a vegan, but I have IBS + fibromyalgia that might get better with the diet, so the stakes are high. And I eat mainly vegetarian and I'm oversensitive to a lot of fruit and vegetables, so that's where my challenge will lie. But now I have all your videos to look forward to for info, tips, and pep! It's good to know I'm not alone.

@CarrieGill_TheWildGutProject 6 жыл бұрын

Hi Laidi, so glad my videos could help! There have been some really promising studies showing the lo-fo diet can help the pain with fibromyalgia as well as the IBS symptoms, so hopefully it's right for you. It might help to identify exactly which veggies you are sensitive too. Let me know how you get on! xx

@laidikirsta9122 6 жыл бұрын

I'm really studying hard now, both with your videos and the Monash app. :) Had a really bad food reaction yesterday, and my various chronic problems have gotten much worse very suddenly during the last three weeks, so it was mayhem... But in a weird way it also makes me more motivated to start the diet, to see if I actually get better. Maybe you've already done this and I haven't found it, but I'd really like to see a video or blog post about how you structure your food and symptoms diary. I've tried keeping various ones before, but never found a good way to do it. I think part of the problem is that I have so many things to track, from food to sleep to illnesses to weather (because I react to it). I've never managed to make it manageable. I like the idea of having a proper book, but I'm also looking into some apps now, Cara seems promising but I don't have an iPhone. MySymptoms also seem worth checking out.

@gerrarddonnelly8595 6 жыл бұрын

I absolutely loved this, thank you so much for sharing! I’m currently on the Fodmap diet. All the very best 👍🏻 x

@CarrieGill_TheWildGutProject 6 жыл бұрын

Thank you ☺️ How are you finding it so far? x

@gerrarddonnelly8595 6 жыл бұрын

Carrie Gill difficult! Lol. I’ve only recently started, and like you say, I’m worried I won’t get enough in energy wise throughout the day. I also exercise so need as much energy as I can get x

@CarrieGill_TheWildGutProject 6 жыл бұрын

Yeah you really need to take every opportunity you can to eat! And your snacks basically have to be another meal. I'm training for my first half marathon at the moment and I feel like I have to be so organised to eat enough, while not too frequently that I stack the FODMAPs or too close to a run that I get stitches. Potatoes are life now 😅 x

@gerrarddonnelly8595 6 жыл бұрын

Firstly high five for the marathon!!! Majorly impressive 👌🏻. Yeah it’s a difficult balance isn’t it. Out of curiosity how are you with bell peppers and maple syrup? I need to get into more potatoes then, sweet Potatoes too? X

@CarrieGill_TheWildGutProject 6 жыл бұрын

Hehe thanks ☺️ red pepper and maple syrup should be fine and FODMAP free. Personally, I have no issues with them. Sweet potatoes are quite limited unfortunately, but there's no FODMAP in white ones. Also, I don't know why there is such a health stigma around white potatoes because they're surprisingly nutritious with the skins on! If you haven't already, I'd look into rice or pea protein powders as a way to boost meals 💪 x

@majbritlgaard4426 6 жыл бұрын

Thank you for another lovely video - really encouraging. I agree with the "bending the diet/re-challenges around your life" rather than the opposite. And for me it takes patience to let time - and food - pass and let go of expectations, positive as well as negative ones ;-) I reckon it will take me 3-4 months to do the re-challenges, which is not long after 15 years with IBS ;-)

@CarrieGill_TheWildGutProject 6 жыл бұрын

Yes! What's a few months vs years?! What challenges have you done so far? x

@majbritlgaard4426 6 жыл бұрын

Well, I really fancy oats so this was an important re-challenge to do. Right now I'm trying out almonds and I've also baked some sour dough spelt bread to test. Some of it is still in my freezer though ;-) I teach a lot in my job, so it is difficult to test out foods when having seminars in the calendar. A great tip for me was to test out foods in the late afternoon or evening - it takes away stressing about if symptoms gets bad during the day. Symptoms are always better home under the duvet - and not in front of a lot of people ;-) Thanks hugely for all the work and effort you put into this channel, facebook and you webpage Carrie - it is really awesome! x

@CarrieGill_TheWildGutProject 6 жыл бұрын

Very practical tip! And thank you so much ☺️ glad I could help 💗 x

@aleenr4425 6 жыл бұрын

I had to increase healthy fats/oils and white rice to make sure I didn't lose weight. I feel the same.. I learned a lot about my body after starting fodmap. I'm glad avocados don't bother me! I too found that some of the fodmap lists contradict each other lol! I'm working with a naturopathic doctor now to help with my gut issues, I'd like to eat all fodmaps eventually, once my gut is fully healed and when I have balance gut flora. SIBO can be the underlying cause of ibs, that's why the fodmap diet works, it helps with keeping SIBO under control.

@CarrieGill_TheWildGutProject 6 жыл бұрын

Same with the healthy oils and there is such a difference being deep-fried foods vs a healthy olive oil dressing 💚 And it's really good to hear you have the right intention of eventually eating all the FODMAPs again 🙌 xx

@Juniperberrie25 6 жыл бұрын

Thank you so much for this video. I relate to this so much!!! I’ve been battling IBS-C for 8 years!! I’m 5 days into the LF diet, and I do feel slightly less bloated, but, I’m feeling a bit constipated. Did you feel any different at the very beginning? Part of me wonders if my body is just adjusting. It’s like I feel like it’s working, because I feel slightly different, but I’m concerned that I’m constipated, given it’s meant to heal my digestion. Xxx

@CarrieGill_TheWildGutProject 6 жыл бұрын

Hi Jennifer, the fact you are feeling any improvement in the first week is extremely encouraging! Sounds like lo-fo will really help you. With IBS-C it naturally takes a little longer for things to erm, move along, so patience is very important. My issue was more IBS-D and it still takes a couple weeks to get back to normal if I mess up. xx

@rolandmagana4669 6 жыл бұрын

I used to eat 20 avocados a month 😭 I almost cried too when I found out that I can't eat avacados anymore. I have a question, Carrie, do you take probiotics when you were on the Low FodMap? Because I was taking them and my symptoms got worse. Thanks a lot for all the information you share. You can't imagine how much I appreciate it.

@koshowulf 6 жыл бұрын

i had the same experience with probiotics!

@CarrieGill_TheWildGutProject 6 жыл бұрын

Hi Roland, it IS upsetting to cut out foods you love! Do you know if you can tolerate avocados yet? I didn't take probiotics and it's actually advised you don't! Because the lofo diet is about controlling all the variables possible and then testing individual foods, you wouldn't know if the probiotics were working, causing your symptoms or if it was the food you were testing etc. I'm going to really delve into the research on probiotics once I've totally finished the lofo diet, but at the moment I'm unconvinced. It can be very individual and if they do have positive results in studies, it's only while you take them, not long-term when you stop... so it could get very expensive!

@CarrieGill_TheWildGutProject 6 жыл бұрын

Yeah, they can be real hit or miss! it's best to do the lofo diet first and then look into probiotics x

@nika_cm 6 жыл бұрын

for me the probiotics did absolutely nothing (not better nor worse). I really hope that one can eventually get off the low-fodmap diet somehow.. afterall, IBS is a syndrom not a disease, so finding out the root cause is the ultimate goal!

@hannah1samuel1 6 жыл бұрын

My nutritionist recommended a probiotic but said to be careful. I took one and had no worse symptoms but when I switched to one with maltodextrin and my symptoms got so much worse. I haven’t gone to the previous ones yet, but Carrie’s point makes sense that it might mess with you being aware of what is and isn’t affecting you

@mariamabdulla2333 5 жыл бұрын

This is really motivating 💕 Now I’m in the first phase of the fodmap diet and I wanted to ask if it’s okay to have one day off every week where I can eat anything !?

@CarrieGill_TheWildGutProject 5 жыл бұрын

So sorry to be the barer of bad news, but no 😖 a day off would kind of mess it all up as a really highFODMAP day could take a week/s to get over! As soon as you're symptoms are settled down you can start re-challenging FODMAPs though, to learn which ones you are actually sensitive to. I'd recommend watching this video where I explain the protocol xx (your-wild-gut-project.teachable.com/courses/your-wild-gut-project-membership/lectures/4784232)

@rachelparkes9252 6 жыл бұрын

Thank you for your videos! I am new to low FODMAP. I have read that large pickled onions are low FODMAP (only large ones). Not something I would have eaten pre FODMAP. My question is, have you tried using a large pickled onion to replace a regular onion e.g in a tomato based sauce? As I cook for my family, replacing onions and garlic is the biggest challenge for me.

@CarrieGill_TheWildGutProject 6 жыл бұрын

I haven't tried it but it would be interesting to try! I guess it could work in recipes which you might usually add vinegar too. I usually opt for the dark green parts of spring onions or leeks as onion substitutes. Also lots of fresh herbs can help add more flavour when there's no onion x

@lgamble 5 жыл бұрын

I'm confused because different fodmap lists have different foods. I downloaded your list and on it is chickpeas but another one I looked at said chickpeas but in VERY small amounts. I love hummus so should I just experiment? Thank you so much for your video. I can really relate to the vegan aspect. When I gave up dairy I was so excited that I had finally discovered what was hurting my stomach so much but then alas... I found out sugar alcohols (chewing gum) made me really feel terrible. This is so helpful because I don't want to eat meat again but I also want to still eat!

@CarrieGill_TheWildGutProject 5 жыл бұрын

It's down to the portion sizes! I'd highly recommend the Monash uni FODMAP app, as it details the largest safe portion of foods which other lists just rule out altogether. And if we're already limited on our usual plant protein options, 1/4 cup of chickpeas can make a difference! Xx

@lordwilksy 4 жыл бұрын

💚

@niki_vienna8838 3 жыл бұрын

Which app did you say you use?

@mariasmall4587 4 жыл бұрын

Hi my name is Maria from Barbados I have been dealing with ibs for years now but I am not getting help with it it's getting worst what I get my bowel would come out come out the same color of what I eat I am in a lot of stress because of my other health problems. My grandmother died of bowel cancer at 52 and I just turn 52 this year. Keep it help most time I spend in the toilet.

@daskfoodtravel5201 3 жыл бұрын

I have discovered tha I have ibs 3 months ago and I can say that has been very difficult 😞 for me I’m 23 and I want to lose weight but I can’t I have lost just 1 kg in 2 months and I’m so depressed can anyone help me

@duchessofst.andrew7210 Жыл бұрын

My diagnosis was SEP 29th, 2022. My Low Fodmap journey started immediately. Where do we now search for the "cure" ❓❓💁🏻‍♀️

@void3945 2 жыл бұрын

Hi, Carrie. It’s been two weeks since I started this diet, but there isn’t a significant improvement of my symptoms. Sometimes I realised I had ate some high FODMAP food after eating it. I don’t know if this is the reason why I didn’t get much improvement. You said it took you 3 weeks, have you ever ate any high fodmap food during these 3 weeks?

@CarrieGill_TheWildGutProject 2 жыл бұрын

Hi Claire, It does have to be pretty strict low fodmap for the elimination to get a good idea of how much it'll help you, although I don't know how much high fodmap foods you ate so it's hard to say. You could give it another week being super careful and if you feel no better call it day. Hope that helps x

@angelagarcia7093 3 жыл бұрын

I'm 3 weeks in the FODMAP diet and watching some of your videos I realized I've been doing everything wrong. My dietitian put me on the FODMAP diet for my SIBO and gave me some supplements to help kill the excess gut bacteria. But she just gave me a sheet with a list of the foods I can't and can eat. I'm just starting to realize it' a little bit more conplex than that

@CarrieGill_TheWildGutProject 3 жыл бұрын

Woah, yes way more complex than that! Did she not even advise you to get the Monash FODMAP app?

@angelagarcia7093 3 жыл бұрын

@@CarrieGill_TheWildGutProject noo, se didn't. But I guess it's not common to recommend this app here, I'm from Spain. But I do think she should have given me more information, cause I've been doing things I'm not supposed to, because no one told me. Anyway, I'm going to do my research and I'm going to use your meal sheet, it's very useful. Thanks for creating it ❤️.