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Taking the B*S* out of IBS

Welcome to the home of The Irritable Vegan. Here you'll find gut-friendly recipes, tips and support to help people with IBS. All recipes are vegan, mostly low FODMAP, often gluten-free and always created with love. Come on in…

Popular this month

Here's what we're loving and recommending this month. As the weather heats up here in the UK and the days get longer, we're craving fresher, lighter flavours while still holding onto our comforting soups and carbs as the evening temperatures drop.

  • White ceramic bowl of low fodmap pickle soup garnished with fresh herbs, yoghurt swirls and pickle slices.
    Low FODMAP Pickle Soup Recipe
  • Sticky tofu chunks presented on a white plate besides red chopsticks lying on a bamboo mat.
    Quick Sticky Ginger Tofu
  • Creamy potato salad topped with chopped bacon and a baked soft pretzel.
    Creamy Low FODMAP Potato Salad
  • Colourful tablescape of sandwiches, fruits and veggies set for an afternoon tea.
    Vegan Afternoon Tea Sandwich Recipes

Front page of pdf journal displayed on an electronic tablet. Text reads food, mood, poop. 6 week IBS tracking journal. Peace of mind for £4.99.

Eat...

Sleep...

Poop...

Repeat!

Sound familiar? If this is how your gut makes you feel then this 6-week IBS journal is for you.


Browse low FODMAP recipes by meal type

Delicious recipes to help you thrive rather than merely survive the low FODMAP diet.

  • Low FODMAP Breakfast Recipes
  • Low FODMAP Main Meals
  • Low FODMAP Pantry Staples
  • Low FODMAP Snack Recipes
Explore all recipes →

FODMAP Friendly Recipe Maker

Create FODMAP Friendly recipes without worrying about FODMAP stacking.

See it in action →

Got Guts? Start Here

Do you suspect that you have IBS? Have you been advised to try a low FODMAP diet but don't know where to start? Explore these detailed sections to learn more...

  • Getting Diagnosed
  • I Have IBS
  • Low FODMAP Basics
  • Low FODMAP Elimination Phase
  • Low FODMAP Reintroduction Phase
  • Low FODMAP Personalised Phase
  • Starting the Low FODMAP Diet
  • Gut-Directed Hypnotherapy
  • IBS Tips
IBS is hard! I need more help →

Low FODMAP Main Meals

Browse our low FODMAP main meal recipes. These vegan-friendly mains come with detailed FODMAP tips and servings for every recipe.

  • Hand about to lift a tofu taco from the plate.
    Easy Tofu Tacos
  • Slice of lentil loaf garnished with a sprig of fresh rosemary on a white china plate.
    Pumpkin Spice Low FODMAP Lentil Loaf
  • View of low fodmap goulash inside casserole dish
    30 Minute Low FODMAP Goulash
  • Close up of low FODMAP tortilla salad in cool blue serving bowl.
    Low FODMAP Tortilla Salad
See more main meal recipes →

Mind-Gut Connection

Our gut and brain constantly communicate through a complicated network of nerves, signals and hormones. Improving the link between our mind and gut can make a huge difference to our IBS. Are you ready to make the connection?

Side view of brain lit by purple neon light.

Nerva App Review

Full review of the at home, 6-week gut-directed hypnotherapy program by Nerva. The good, the bad and...

Is it worth the price? →
  • Box breathing visual instructions. Text reads inhale 1,2,3,4. Pause 4,3,2,1. Exhale 1,2,3,4. Pause 4,3,2,1.
    Deep Breathing for IBS
  • Bare feet at the shoreline as the surf rolls in. Text reads how far will you go this IBS awareness month?
    How far out of your comfort zone will you go this IBS awareness month?
  • The irritable vegan wears blue and pink paisley crop top and matching yoga pants. Sitting upright on a cosy bed massaging her bare abdomen from left to right.
    How to manage IBS in 20 minutes or less.
  • Side by side of the irritable vegan (she/her) listening to Nerva app and scrolling through fodmap app with gut and brain symbol in centre
    Nerva App or Low FODMAP Diet Review
Explore your mind-gut connection →

Browse Recipes by Free-From

  • Garlic Free Recipes
  • Gluten Free Recipes
  • Onion Free Recipes
  • Lactose Free Recipes

Michelle, the irritable vegan, wears a pale pink, cosy shawl and pigtails whilst holding a copper mug of frothy coffee between both hands and smiling at the camera.

Hi, I'm Michelle, The Irritable Vegan.

After a lifetime of suffering from IBS-D, I know exactly how it feels to want to thrive and survive.

Stick with me and we'll take it one step, one day, one meal at a time.

About me →

SUBSCRIBE

Food, mood, poop pdf journal front cover displayed on an electronic tablet.

FODZYME discount code

Clickable link showing a plate of food, seperated down the centre with plain white rice on the right and a balanced, appetising meal on the left besides a sachet of fodzyme. Text reads minimum impact on taste, maximum impact on life.
Use code THEIRRITABLEVEGAN for 15% off your 1st order or subscription of FODZYME
(Affiliate link)

Nerva discount code

IBS? Take control with nerva in 30 mins a day. Photo grid showing the irritable vegan interacting with the Nerva app.
Get 10% off your gut-directed hypnotherapy program with Nerva
(Affiliate link)

Field Doctor discount code

Clickable affiliate link to purchase field doctor, low fodmap, ready made meals.
Use code theirritablevegan for 20% off your 1st order or subscription of Monash-certified, low FODMAP, ready meals & meal plans
(Affiliate link)

Breath Testing Kit

Clickable discount link to purchase a FoodMarble intolerance breath testing device.
Food Intolerances? IBS? SIBO?
Take the guesswork out of eating.
Use code IRRIVG for 15% off your purchase of a digestive tracker.
(Affiliate link)

Clickable affiliate link to fodmarket low fodmap online supermarket.
UK Low FODMAP shoppers
Use code IRRIVEGAN10 for 10% off your 1st order of specialist low FODMAP food & brands
(Affiliate link)

Clickable link to fodcorner online shop shows the fodcorner logo white text within a brush stroke circle on a blue background.
Low FODMAP shoppers in Europe
Use code THEIRRITABLEVEGAN
for 10% off your 1st order
(Affiliate link)

Clickable link to fodshop online store. Fodshop logo text reads tummy friendly foods online.
Australian Low FODMAP shoppers
(Affiliate link)

Clickable affiliate link to the wild gut project online course.
Ultimate low FODMAP online course to guide you through each phase of the diet. The only one of its kind for vegans, vegetarians and plant-based eaters.
(Affiliate link)

A pair of black, Wuka brand period pants being stretched by 3 pairs of hands in 3 directions to demonstrate the fabrics stretch technology.
WUKA Seamless Stretch period/postpartum/incontinence wear in sizes XXS-6XL
(Affiliate Link)

Clickable affiliate link showing pastel coloured infographic listing benefits of hosting your blog with Lyrical Host.
Clickable affiliate link for 10% off any hosting plan with Lyrical Host.
10% off any plan with the hosts with the most.
Use code irritable10 at checkout
(Affiliate link)

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Disclaimers

As an Amazon Associate, I earn from qualifying purchases.

We use affiliate links for brands and services we know, like and trust. Qualifying purchases through these links will generate a financial commission for The Irritable Vegan. The price you pay remains the same and your statutory rights are unaffected. We thank you for supporting our hard work in this small but effective way. Your contribution helps to keep the bulk of our content forever free for those who need it.

Please be aware that these resources are for your information only. They do not replace the experience of a qualified dietitian. The Irritable Vegan is not a medical professional. As a fellow IBS sufferer, she presents biased opinions based on her experiences. We aim to simplify freely available research and information as a starting point for your unique journey. You should seek a clinical diagnosis of IBS and consult your healthcare team for personalised advice specific to your condition. Please do this before changing your diet, lifestyle or medication. The low FODMAP diet is not intended for weight loss or calorie restriction. It is a clinically approved diet for the treatment of IBS in medically diagnosed sufferers, where other first-line treatments have proved ineffective. You are not advised to undertake a low FODMAP diet without direct supervision from a FODMAP-trained dietitian. The restrictive phase of the low FODMAP diet should generally only be followed for a maximum of 6 weeks. Your personal timeframe for completing the diet will need to be tailored to meet your medical and nutritional needs. A FODMAP-trained dietitian should assess and monitor this to avoid the risk of nutritional deficiencies and disordered eating. The Irritable Vegan accepts no liabilities for any loss or damage resulting from the use of this website or information contained herein. Access to and use of this website and its information is at the risk of the user.