All the low FODMAP FAQs you were afraid to ask. Find answers to frequently asked questions about being vegan with IBS and the low FODMAP diet. Please ask any questions that may not have been answered in the comments below, that way I can add the answers to the page as we go.
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Low FODMAP Diet FAQs
This is honestly a tricky question to answer. The effectiveness of the low FODMAP has been tested under the guidance of a qualified dietitian. This means that without the help of a dietitian the likelihood of the diet working as effectively and safely as it should is greatly reduced.
There are so many reasons why the help of a professional is necessary that this topic needs its own blog post. Until I write one I suggest you read this before you embark on the diet alone.
I also understand and greatly empathise with the fact that not everyone has access to a FODMAP-trained dietitian. Here in the UK, we are fortunate enough to be able to receive referrals to an NHS-funded dietitian. However, access to these services is limited, under great pressure with huge waiting lists and often at the discretion of your GP.
In my own experience, I waited months for my initial appointment only to realise that the waiting time for a follow-up appointment was so long that I had completed both the elimination phase and the challenge phase of the diet without any further guidance from my dietitian by the time my 2nd appointment came around.
In response to the increasing number of patients requesting information on treating IBS and the low FODMAP diet, the NHS has released a series of informative webinars conducted with specialist gastroenterology dietitians.
First Line Dietary Advice for IBS
The Low FODMAP Diet by NHS Dietitians
Low FODMAP Reintroduction Process
Monash has also appeared to acknowledge the obstacles faced by lack of access to a FODMAP-trained dietitian with the release of their online course for patients. However, Monash does not recommend the course as a direct replacement for working with a dietitian. As yet I have not taken this course for myself so I cannot comment on how the course compares with my experience of working with my dietitian or the benefits of the course versus the app. It does seem to suggest however that they are aware of the likelihood of people tackling the diet alone and are striving to fill the gap in the absence of a trained professional.
Monash University Online Low FODMAP Training for Patients
The course is currently priced at $29.99 USD or $46 AUD which is approximately £23 GBP. Although much cheaper than the price of a one-to-one consultation with a dietitian it still remains outside of the budget of many people. One thing to note is that you are not granted lifetime access and are expected to complete the course within 12 months of enrolling.
For those able to afford it there is also the option of seeing a private dietitian. This can be done either in person or through a "virtual dietitian" with an increasing number of professionals offering their services remotely via Skype or creating self-paced online courses.
These virtual services are sometimes slightly cheaper and more convenient than visiting the dietitian's office but I advise discretion when choosing this option. Some reputable services you could explore include:
The Low FODMAP Club - A Little Bit Yummy
Everyday Nutrition
FODMAP Diet by Marianne Williams
The Global Dietitian
I am in no way compensated by, affiliated with nor personally endorse any of these services. Please only enter into this type of service after extensive research and with a full understanding of your financial commitment.
Monash University is responsible for researching and presenting the low FODMAP diet as we recognise it today. They are the world's leading authority on the low FODMAP diet and are constantly testing, retesting and furthering their knowledge of the diet. These ongoing developments have been reflected in a number of updates to the Monash app which makes it the most accurate, up-to-date resource for following a low FODMAP diet.
There is a charge for the app and the proceeds generated from this charge go back into their continued research into the low FODMAP diet.
Because the science behind the low FODMAP diet is constantly improving most written resources including cookbooks, blogs and safe food lists that you may find on the internet are likely out of date within a year or two of being published. The majority of these resources, this blog included, take their information directly from the Monash app. Due to copyright issues, we cannot directly show you information from the app which is why you are encouraged to download the app so you can better understand and follow along with recipes and articles.
My own experience of the low FODMAP diet was drastically improved when I purchased and became familiar with the Monash app. You can go here to learn about the other resources I used at the start of my low FODMAP journey, why I switched and whether or not I feel the low FODMAP diet can be done without the Monash app.
The current edition of the Monash FODMAP app is so much more than a list of foods to avoid. Since I first purchased the app in 2018 there have been several major updates which include:
~ a guide to each stage of the diet
~ detailed reintroduction information for challenging your tolerances in phase 2 of the diet
~ clarifications to the traffic light system of low, moderate and high FODMAP foods. Many food items originally listed as high FODMAP show that they actually have small safe servings which helps to improve the variety of ingredients available to choose from
~ amalgamation of foods known by different names
~ clarification of which parts of the food have been tested and if the food is listed as raw or cooked
~ new foods, especially from varied, International cuisines have been tested and added
~numerous updates to previously categorised foods as a result of retesting and improved testing methods
Yes, other than the Monash FODMAP app, which is arguably the most well-known, there are several FODMAP apps available from trusted, reliable sources. This includes:
FODMAP Friendly - A reputable app, part of the FODMAP Friendly brand which includes a global FODMAP food certification program, education program and directory of accredited dietitians and an informative blog with recipes and FODMAP information.
The FODMAP Friendly app is currently free and has easy-to-follow, pass-or-fail listings for many popular foods.
Food Maestro - This is a paid app created in partnership with Kings College London, the UK's foremost institute for FODMAP food testing and education. It's most commonly recommended by Kings College FODMAP-accredited, UK dietitians working in the NHS.
It concentrates on food most commonly eaten in the UK and features brands and ingredient names familiar to a UK audience. It includes a (somewhat glitchy) barcode scanner which I found to have a limited database when it came to vegan products.
FIG (Food is Good) - A food scanning app for the US market with plans to roll out across Australia, New Zealand, Canada and the UK in the future. The app has been created in consultation with many well-respected dietitians and can be filtered for a wide range of dietary restrictions and diets including vegan and low FODMAP.
The app has a free version with limited features and a paid version with full access.
These each have their pros and cons and no one app will likely provide everything you are hoping for. Due to the nature of FODMAP food testing, there will be discrepancies between different apps. This brilliant article by FODMAP Everyday explains why lab findings differ when FODMAPs are tested.
It's worth experimenting with each of these apps to find the best one for your needs. Be aware that there may be conflicting information between them and that your dietitian may recommend one over another.
I have personal experience with the Monash, Food Maestro and FODMAP Friendly apps. For my needs, my preference is to stick with the Monash app. I find it less confusing to stick to one app and less frustrating than comparing the differences between them.
The simplified version of the low FODMAP diet is a fairly new concept to the public. The limited information that we do have available is based on this short blog post by Monash and the accompanying interview between Alana Scott (of A little bit yummy) and Dr Emma Halmos, a research dietitian with Monash.
In practice, dietitians have long been recommending this simplified approach to patients for whom the standard version of the diet is currently not considered suitable.
The general idea is that it is a less restricted, gentler approach to the elimination phase of the diet. The main benefits include:
1. Fewer foods to cut out.
2. Those foods that are restricted are eliminated entirely meaning there is less focus on weighing and measuring portion sizes.
3. People who have previously been told the regular diet is not suitable for them may be able to benefit from the simplistic approach.
4. People that have previously avoided or abandoned the diet due to its restrictions may find this approach easier to stick to.
5. It may be possible to do the diet without access to, or a full understanding of the Monash app. (Though Monash advise against this.)
Although the simplistic approach offers some improvements many elements remain the same as the standard low FODMAP diet. This may mean that for most people the main barriers to the diet are still an issue. The main things that still apply to the simplified approach include:
1. You must be diagnosed with IBS by a medical professional before beginning any form of an elimination diet.
2. You are advised to work with a dietitian to tailor the diet to your specific needs.
3. The timeframe of the elimination phase remains at 2-6 weeks.
4. The highest FODMAP foods such as wheat, onion, garlic, dairy and legumes are unchanged and need to be eliminated in full.
I decided to delve a little deeper into the potential pros and cons of this simplified approach. You can hear my thoughts in more detail here. Since this video was made Monash has decided to refer to this as the "gentle" FODMAP approach rather than the "simplified" approach. I guess they took issue with the inference that the standard version was complicated.
Monash FODMAP App Help
This article includes detailed FAQ all about the Monash FODMAP app to help you decide if it's right for you.
Online FODMAP and IBS Training for Patients
The Monash University online training program aimed at IBS patients and delivered by the world's leading authority on the low FODMAP diet.
Vegan and Low FODMAP FAQ's
Absolutely not. I have had the symptoms of IBS throughout my entire life regardless of what I was eating. My IBS symptoms did worsen in the 18 months following my switch to a vegan diet. I learned through the low FODMAP diet that this is because of the sudden increase in insoluble fibre and increased intake of healthy high FODMAP foods such as fruit, legumes, nuts, and cruciferous veg. My priority was always to maintain my vegan principles whilst finding optimal relief from my symptoms.
The short answer is yes. This question is the very reason I became "The Irritable Vegan," to bring help, awareness and recipes to people suffering from IBS whilst eating a vegetarian, vegan or mostly plant-based diet. I'll be honest the information specifically for vegans following a low FODMAP diet is limited and needs much improvement.
As FODMAPs are only found in carbohydrates at first glance it looks virtually impossible to follow a low FODMAP diet without including animal products. I hope that this blog can help dispel that myth and show you that you can stick to your vegan principles without sacrificing your gut.
It's also worth mentioning here that the restrictive elimination and challenge phases of the diet are only intended to be followed in the short term. If like me you intend to be vegan for life then the time spent in the restrictive phase of the diet is fairly insignificant. I don't mean to say that to diminish anyone's experience of the diet or to suggest that it's easily done.
The low FODMAP diet is a challenge regardless of how you eat which is the main reason that you're recommended to have the guidance of a qualified dietitian before attempting to put it into practice.
As someone who advocates and prioritises veganism, I find this question really hard. The vegan in me is shouting "YES YES YES!" But as someone who has experienced transitioning to both a vegan lifestyle and a low FODMAP diet, I am all too aware of the challenges you'll face.
Whilst I would never discourage anyone from making positive changes to their diet and health (with the approval of their health professional) I honestly think that both vegan and low FODMAP transitions require a level of time, attention, learning and commitment that may simply be too much for many people. This may be surprising given that the entire focus of this blog is on being vegan and low FODMAP. I simply want you to be fully prepared for the steep learning curve that comes with each transition and offer you the awareness that you'll need to put in a lot of effort if attempting to do both at once.
In my opinion, more vegans in the world can only be a good thing whereas more ex/anti-vegans or people bad-mouthing veganism because it didn't "work" for them or made their IBS worse only serves to harm the vegan cause.
If you're already confidently following a vegan diet, you have plenty of (homecooked) vegan recipes that you enjoy, you're not looking for a quick fix and you're pretty certain that a vegan diet won't cause you to die from protein deficiency or malnutrition then I wholeheartedly encourage you to begin the low FODMAP diet, under the supervision of a dietitian.
If you are vegan-curious and hope that it might be the cure-all for your gut issues, you're in the elimination phase of the diet and think that getting rid of meat and dairy can't hurt or you currently rely heavily on premade processed foods then I recommend giving yourself some breathing room. I'm not saying it's impossible but without a serious amount of research, meal planning, prepping, label reading, and juggling social plans it's likely you will struggle and miss out on what could have been a positive, more beneficial experience had you made the two transitions separately.
"Where do you get your protein?" A classic question for vegans but on a low FODMAP diet it's definitely worth addressing. Lots of foods contain protein without the need for animal products.
The issue with a low FODMAP diet, particularly in the elimination phase, is that a significant amount of vegan protein-containing foods are only advised in limited quantities. This means that you really need to be eating a wide variety of these small quantities, as often as you can manage, in order for them to add up. It's honestly not as difficult as it sounds for most people.
Anyone that has to completely eliminate some of these sources such as people with nut or soy allergies will need to address this with a dietitian and be a bit more mindful of eating a varied diet.
Current low FODMAP vegan protein sources, quantities and approx protein content include:
~Firm tofu: 160g = 20g protein
~Tempeh: 100g = 20g protein
~Frozen edamame beans: 90g = 10g protein
~Soy milk (Soy protein isolate): 250ml/1 cup = 8g protein
~Chickpeas/garbanzo beans (Canned, rinsed and drained): 42g = 3g protein
~Lentils (canned, rinsed and drained): 46g = 4g protein
~Butterbeans (canned, rinsed and drained): 35g = 3g protein
~Black beans (boiled or canned, rinsed and drained): 40g each = 3.5g protein
~Chana dahl (boiled): 46g = 3.5g protein
~Urid dahl (boiled): 46g = 3.5g protein
~Mung beans (sprouted): 95g = 3g protein
~Mung beans (boiled): 53g = 4g protein
~Chestnuts (boiled): 168g = 4g protein
~Chestnuts (roasted): 84g = 3g protein
~Macadamia nuts (the only FODMAP free nut listed in the Monash app, portion size is based on nutritional guidelines): 40g = 3g protein
~Walnuts: 30g = 5g protein
~Peanuts: 28g (eat freely) = 7g protein
~Peanut butter: 50g = 11g protein
~Pumpkin seeds: 23g = 7g protein
~Chia seeds: 24g = 4g protein
~Oats (uncooked weight): 60g = 8g protein
~Quinoa: 155g = 7g protein
~Rice: 190g (eat freely) = 5g protein
~Polenta: 255g = 4.5g protein
~Potatoes: eat freely = 3g protein (based on 200g of boiled potatoes in the skin)
~Gluten-free pasta: 145g = 4.5g protein
~Gluten-free bread: 52g = 2g protein
~Vital wheat gluten (aka seitan): 30g = 21g protein
~Quorn mycoprotein mince (not all Quorn mince is vegan. Check for added egg powder. Also some flavoured varieties contain onion and garlic): 75g = 11g protein
~Nutritional yeast: 16g = 8.5g protein
As you can see there's plenty to choose from with lots of other nuts and seeds also having low FODMAP servings. Many vegetables such as broccoli and spinach also contain small amounts of protein which add up over the course of a day.
Always refer to the most up-to-date version of the Monash FODMAP app for accurate portions and FODMAP classifications. This information is correct at the time of publishing. (August 2020).
The specific niche of vegan and low FODMAP diets is woefully lacking in reliable resources and delicious recipes that you might actually want to eat.
There is a lot of misinformation about the chances of success and we're increasingly seeing more and more vegans publicly abandon their diet and beliefs due to ongoing health issues. With the popularity of both veganism and the low FODMAP diet on the rise, much more research and investment needs to be done to better serve the growing vegan population.
Other than this blog 😉 these are, in my opinion, the best resources for following a vegan, low FODMAP diet.
The Irritable Vegan YouTube Channel
This is where I've been sharing my low FODMAP recipes and tips since I began the low FODMAP diet in 2017. If your favourite recipe from the channel hasn't made it onto the blog yet then get in touch and we'll add it to the archives.
The Wild Gut Project
Carrie and her fabulous resources were a huge help to me when I began my own low FODMAP diet. In addition to her YouTube channel and private Facebook group, Carrie developed an informative, jargon-free online course to walk you through every stage of the low FODMAP diet. (In the interests of full disclosure I am proud to be an affiliate for Your Wild Gut Project. If you choose to purchase through the above link I will receive an affiliate fee which helps to support my work. Thank you.)
The FODMAP Friendly Vegan E-book
This gorgeous resource and recipe e-book includes full-colour photos for every recipe. Sharon aka The FODMAP Friendly Vegan, a nutritionist and fellow IBS sufferer, makes healthy, delicious food for the whole family to enjoy. You would never suspect that every recipe is gluten-free, vegan and low FODMAP*. This was the first resource to get me really excited about cooking low FODMAP when I first started the diet.
*As with all older resources the FODMAP status of some ingredients have changed since this book was first published. If you're new to the low FODMAP diet you should always cross-reference recipes against the latest FODMAP findings in the Monash app.
Low FODMAP Cooking FAQ's
Officially since 1965, along with the majority of the world, the UK uses the metric system for measurements, (though we're still stubbornly holding onto our miles, feet and inches in the name of tradition). This means most people are familiar with measuring recipes in grams. (Although older generations may still prefer to use imperial measurements).
The low FODMAP portions of every food currently tested by Monash are listed in their app in grams making it easy to plan and prep your meals with accuracy. This accuracy is particularly important during the elimination and challenge phases of the diet.
The Monash FODMAP app lists the portion sizes of all the foods tested in grams. Whilst they also list additional measurements such as volume in cups or count as pieces there are discrepancies between them. For example, fresh fruit and vegetables can vary enormously in size between countries, varieties and even seasons. You can see all of the surprising discrepancies I found when I did my own (highly scientific) experiments here.
For accuracy, I always recommend people measure on a weighing scale, using the quantity in grams. This is especially critical when weighing out dried ingredients when baking.
I do however measure small amounts of ingredients, usually herbs, spices and liquid flavourings, by volume in spoons. This is because it's much more convenient when cooking and because many household weighing scales are not sensitive enough to weigh very small quantities such as ¼ teaspoon of spice.
If you decide to continue measuring by volume and find that you're experiencing random flare-ups then I highly recommend you do your own experiments to compare your standard portion sizes in cups versus the weighed portion in grams. You may be surprised to find you've been unknowingly overeating and exceeding the low FODMAP serving on certain foods.
Equally, these discrepancies can work both ways. If you're feeling dissatisfied and unsatiated with your diet try weighing out portions of foods that you've been eyeballing or measuring in cups. You may be pleasantly surprised to see that you've been undereating and can have a larger serving than you expected.
Once you've completed the elimination and reintroduction phases you can switch back to cup measurements if you prefer. Just know these will never be as accurate as weighing in grams and you may be excluding foods that you could otherwise eat at safe portions because your portion sizes are off.
These are the food weighing scales I recently purchased for £9.99 and I'm really happy with them so far. (Affiliate link)
Cooking without onion and garlic may seem a little daunting at first but with a bit of insider know how it can be easy and delicious. The first thing to know is that not all traces of onion and garlic are off-limits.
Garlic and onion infused oils are an acceptable alternative and are a great way of adding the typical flavour that you may be used to. Likewise, the green tips of both spring onions/scallions and leeks can also be used. Fresh chives sprinkled over a meal just before serving help to give a real kick of onion flavour.
Using fresh ginger adds some of the heat element that you get from garlic. In curries and cooked dishes the Indian spice hing, otherwise known as asafoetida, gives off a pungent allium aroma.
I also really like using radish, both raw in salads and coleslaws as well as cooked in stews and soups. Its peppery flavour and crunchy texture make a really good onion alternative.
Although they have distinct flavours of their own I also think fennel and dill work really well in all their forms, fresh, dried and cooked.
Some people avoid the use of garlic due to religious or cultural beliefs. You may find it helpful and inspiring to look at some recipes from Jain, Brahmin, and Ayurvedic cuisines.
The low FODMAP diet can be tricky enough but with the added pressure of cooking for a family, it can seem really daunting. At the time of my elimination phase, I was the main cook on a daily basis for myself, my husband and my stepson. I share some detailed tips in this video about mindset and this video about the practicalities of getting tea on the table when you're the only fodmapper in the family.
Generally, it's not advised to put the whole family on a low FODMAP without a medical diagnosis to do so. This sounds like it could end up being really expensive and time-consuming, with multiple meals required. This doesn't have to be the case. Here are some of the tips and tricks I made work for me:
1. Unless you're at home all day with very young children or are a full-time carer for a family member it's unlikely you eat every meal of the day with all members of your household. Wherever possible let the rest of the family keep their out of home meals and routines the same. That way if you do only have the energy to cook one low FODMAP evening meal for the entire family they will likely still be including some high FODMAP foods in their meals away from home. Just concentrating on the meals you share together free's up time and space that you can put to good use.
2. Continue to offer high FODMAP condiments or side dishes with low FODMAP meals. Keep them on the side for the family to add to their own plate after serving. Things such as mushroom or onion gravy, mango chutney, pesto, chilli sauce, ketchup, bbq sauce, garlic salt, hummus, soft cheese and guacamole can help to add FODMAPs, flavour and familiarity to an otherwise low FODMAP meal.
3. Cook one low FODMAP main meal alongside easy high FODMAP side dishes or elements. These high FODMAP additions can be plated individually or popped into the main meal, once the low FODMAP portion has been removed. Things such as garlic bread, couscous, wheat pasta, pasta sauce, baked beans, canned sweetcorn, frozen cauliflower, sauteed mushrooms and caramelised onions are all fairly quick and simple to cook alongside. If this sounds like extra work then try to get the family involved in preparing and cooking their own high FODMAP elements. If this isn't an option choose canned vegetables, premade sauces and elements that simply need reheating rather than cooking. (This is also the strategy I frequently used when I first became the only vegan in a non-vegan household.)
4. If you know your family really won't go for the low FODMAP meals you plan to prepare or you're really not happy limiting their diets then try to organise a family batch cooking day. Prep and cook their favourite freezer-friendly meals or sauces in bulk which they can eat once or twice a week. This keeps everyone happy and is really helpful in the first few weeks of the elimination phase when you're getting to grips with low FODMAP cooking and may not be feeling overly confident about what you'll be making or eating.
5. If it's within your budget you could buy pre-prepared fresh or frozen meals, sauces and side dishes or use a complete meal delivery service to take some of the pressure off you to come up with multiple meals to keep everyone happy.
6. Don't be afraid to ask for a little help and co-operation. Whether that be practical help in the kitchen, time to get organised and get your head in the game or emotional support when you need it the most. I find it's best to speak about these things at a neutral time and place. Avoid waiting until you're hangry, 3 pans deep in a different meal for each of you and at the end of your tether.
7. To help stick to a budget and keep costs down I advise wherever possible keeping all specialist foods purely for whoever needs it. Things such as low FODMAP branded snacks, sauces, marinades, stock cubes, FODMAP safe and gluten-free products are generally more expensive than their regular counterparts.
8. Planning is EVERYTHING! This applies to every low fodmapper but particularly those cooking for more than one. Meal plans, shopping lists, kitchen rotas, meal prep, batch cooking, stocking your pantry, clearing room in your freezer and researching new recipes. All of this can help make your low FODMAP diet fit in better with family life. Yes, it's work up front but if you don't do it for yourself then who will?
9. Hold tight to the fact that for the majority of IBS sufferers, this is not forever. Statistically, there's every chance you'll soon be able to reintroduce some of your favourite high FODMAP foods and meals back into your diet and into your weekly meal rotation.
The Irritable Vegan FAQ's
No, the low FODMAP diet is not a cure for IBS and don't believe anyone who tells you otherwise. I do not consider myself cured and still experience setbacks and flare-ups, particularly related to my stress levels and hormones. Through a combination of casual monitoring of my FODMAP intake, lifestyle changes, eating habits, mindset techniques and stress management, I now have mostly good days and can get myself back on track quicker on the not-so-good days.
A low FODMAP diet is not beneficial for everyone, but it is successful in helping approx 50 - 86% of people manage their IBS when undertaken with the guidance of a dietitian. Some people are not sensitive to FODMAPs, which means a low FODMAP diet will have little effect on their symptoms. If you have been strictly limiting FODMAPs for at least 4 weeks without seeing a significant improvement, then it's time to speak to your dietitian.
Despite the snake oil sales pitches that you may see on the internet, there is currently no scientifically proven cure for IBS. There are many strategies that can be used to help manage the symptoms of IBS and improve the quality of life for IBS sufferers. Some proven ways to help relieve symptoms are dietary changes, including the low FODMAP diet, lifestyle changes including eating habits and stress management, CBT, hypnotherapy, and medications.
Some people (myself included) find that using one or more of these treatments can reduce their symptoms to virtually nil, hence the anecdotal evidence that IBS can be cured. Many others experience a level of significant improvement that is acceptable to them for the most part but still live with aspects of their symptoms and the possibility of flare-ups day to day.
A small minority of people never experience any real relief from their IBS, and it's important in this case to have a qualified team to turn to that can help them exhaust every possible self-help strategy and course of treatment to gain an acceptable quality of life.
The low FODMAP diet helps to empower you to recognise the dietary triggers responsible for aggravating your symptoms. It can build confidence in your food choices and often gives you the tools you need to ease your symptoms more easily in cases of flare-ups. These reasons are powerful enough for me to advocate for a low FODMAP diet as a resource to try in your IBS management journey when other easier and safer first-line methods have been unsuccessful.
I began following a low FODMAP diet in October 2017 under the supervision of an NHS dietitian. I initially jumped straight into the diet, completing a full 8-week elimination as instructed by my dietitian. For various reasons, I did not progress immediately onto the challenge phase as recommended. I had a couple of false starts and had a mini do-over of the elimination phase in early 2018.
Once I was happy I'd got to grips with the diet, I began my progression onto the challenge phase. I moved through this phase fairly quickly, completing all my reintroduction challenges within a few months. Over the next year or so, during my personalised phase of the diet, I gradually reintroduced and increased my tolerance to my favourite high FODMAP foods from all categories.
I now eat a regular vegan diet. During times when I'm in a flare-up, travelling, balancing hormones or in anxiety-inducing situations, I tend to choose lower FODMAP foods and be more mindful of what and how I'm eating. I naturally tend to eat lower FODMAP foods for breakfast and lunch, but this is based more on preferences rather than necessity. Otherwise, I eat pretty much what I want as long as it's vegan, and I enjoy experimenting with all the latest (often high FODMAP) vegan products on the market.
You can find out more about the personalised phase of the diet here.
A typical day looks something like this:
Breakfast:
~ banana, chocolate porridge topped with nuts and flax,
~ overnight oats made with vegan yoghurt, peanut butter and frozen berries,
~ muesli with yoghurt, nuts, seeds and fruit
~ smoothie with oats, frozen fruit, protein powder and peanut butter
~ savoury porridge or rice with lentils, nuts and spices
~ sweet toast with banana or jam
~ savoury toast with avocado, cheese, tofu scramble, Vegemite, beans or tomatoes
Dinner:
~ rice, quinoa, pasta or potato salad with ½ cup chickpeas or lentils
~ noodle-based soup with tofu wonton or edamame
~ leftovers from the night before
~ toasted sandwich of tofu BLT or chickpea mash
~ jacket potato topped with hummus, beans, cheese, veg chilli or curry
Tea:
~ tofu, lentil or chickpea vegetable curry and rice
~ creamy carbonara or spicy tomato arrabbiata made with regular wheat pasta
~ shepherd's pie made with lentils or soy mince
~ fried rice or stir-fry with tofu or mock meat strips
~ main meal salads with grains and beans or legumes
~ veggie burgers and chips (fries)
~ veggie pizza with tempeh ham or vegan pepperoni
Snacks:
I'm not big on snacking, but if I do, it's usually once a day and something like
~ glass of chocolate oat or soya milk, sometimes heated and added to decaf coffee to make a coffee mocha
~ handful of nuts or seeds
~ small bar of dark chocolate
~ oatcakes or crackers with hard or soft vegan cheese
~ veg sticks, crisps or nachos with regular, shop-bought hummus
~ avocado or hummus on toast
Drinks:
~ herbal tea throughout the day, usually lemon and ginger, peppermint, green or rooibos
~ hot yeast extract, especially in winter
~ decaf coffee or homemade coffee mocha
~ carbonated water flavoured with fruit juice or cordial
~ I have to be really hot or thirsty to drink plain water because I really don't like it, but I've begun to drink homemade fruit-infused water in summer.
In autumn and winter, I follow a vague 15/9 intermittent eating pattern as this fits naturally with my schedule and personal preferences. I don't usually feel like eating before 10 am or after 7 pm and prefer to eat 2-3 larger meals rather than small meals and snacks. Spacing out my meals and not overeating were probably the hardest things about the low FODMAP diet for me.
In spring and summer, I usually start the day much earlier with a sunrise walk so I naturally eat my first meal earlier in the day. I have no hard and fast rules about this and just listen and respond to my body's hunger cues.
The recipes I cook for the blog usually end up being my dinner or are shared between me and hubby for tea. I pride myself on never wasting food and only ever cook what I personally eat and enjoy. This is why, much to my husband's disappointment, there are not many recipes here for sugary baked goods, cakes, or overly sweet treats, as I don't often crave or eat them.
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Go here to learn more about my personal IBS story. You can also read more about me and how I became The Irritable Vegan here.
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