Ultimate vegan & low FODMAP gift guide

Welcome to the ultimate vegan and low FODMAP gift guide. Whether you're a newbie, a foodie or in a flare-up I've chosen the widest possible range of helpful, unique gifts and price points for every budget. This is everything you could hope to find in your bloat-friendly stockings this year! It's beginning to look a lot like Christmas.

As grown-ups, we know that it's not about the gifts. That the greatest gift of all is in the shared love, joy and appreciation of those around us. But somewhere, deep inside, the 5-year-old that still believes in Santa just wants to open our stocking and see that this year the big man in red got it right. 

As a self-confessed "shopaphobic" I am acutely aware of the sweat-inducing anxiety of trying to choose the perfect gift. The two words likely to reduce me to tears at this time of year are, "Surprise me". I may just surprise you by throwing a hissy fit but I can assure you my friend that your gift will be the exact brand, colour, price and size you stipulated in detail on your wish list.

So that being said, it stands to reason that I am the last person to expect others to satisfy my vegan, low FODMAP, cruelty-free needs. But inevitably, each year the question of what would you like arises and more often than not I don't want or need anything. Thus inducing the same gift-giving anxiety in others that I try so desperately to avoid myself.

This year however, I decided in the interests of helping my fellow vegan, low FODMAP friends I would have an answer. A wish list of sorts. To help others navigate the tricky world of free-from gifts and to ensure that all you lovely people will have something to really look forward to under the tree this year.

Jump to:

• Gifts for low FODMAP newbies
• Gifts for low FODMAP foodies
• Gifts for IBS flare-ups
• Step by step homemade gifts
• Comments

Gifts for low FODMAP newbies

This list is for those that can't yet decide if the low FODMAP diet is naughty or nice! I've gathered the best tools and resources available to make sure you are as well-informed and prepared as possible to move through each phase of the diet. Some of these will appeal to those FODMAP geeks like me, that always need to know as much as possible before taking action. Let's begin...

1. Monash FODMAP app - My go-to app for all things FODMAP. Includes everything from detailed food lists to step by step reintroduction challenges. Don't do the FODMAP diet without it!
2. The Irritable Vegan - Food, Mood & Poop Journal - Eat. Sleep. Poop. Repeat. Sound familiar? If this is how your IBS sometimes makes you feel, this journal is for you. Becoming aware of the habits and patterns that contribute to how we feel, on any given day, is a big first step toward taking back our power.
3. Your Wild Gut Project (Aff link) - The first of its kind for vegans following a low FODMAP diet. This online course includes 6 bundles for wherever you are in your low FODMAP journey. It includes detailed meal plans, vegan recipes, shopping lists, label reading cheatsheets, a symptoms tracker and much more.
4. FODMAP Friendly Recipe Maker - This one-of-a-kind recipe maker allows you to confidently create your own low FODMAP recipe and takes the guesswork out of FODMAP stacking.
5. Monash FODMAP online course for patients - Learn the low FODMAP fundamentals direct from the creators of the diet. From diagnosis through to the personalised phase this straightforward online course will give you confidence and a basic understanding of what's involved.
6. Fody Foods (Aff link) - All the basics to get you started with low FODMAP cooking. Garlic and shallot oils are perfect for replacing the flavour of garlic and onion in your cooking. Explore the full range of FODMAP-certified sauces, marinades and dressings.
7. Epicured - US-based ready meal delivery service. All meals are gluten free and low FODMAP. Detailed filters allow selection by dietary preference, allergies and nutritional needs. Some choices include vegan, vegetarian, pescetarian, GERD-friendly, egg free, nut free, low salt, low fat and high protein.
8. A Little Bit Yummy - FODMAP Made Easy Membership - A choice of a monthly or annual subscription to a comprehensive, ever-expanding resource library. From dietitian-led classes, online courses, cheatsheets, pocket guides, meal planning tools, recipes and expert email support.
9. Field Doctor (Aff link) - Dietitian-designed, chef-made frozen meals. Personalise your meals based on your diet and health goals. Choose from certified low FODMAP, Mediterranean diet, low carb, low fat and more to boost mood and physical well-being through nutrition. Multiple vegan and vegetarian options throughout the ranges. The low FODMAP diet never looked easier! Follow the link and use code theirritablevegan at checkout for 20% off your 1st order or subscription plan.

Gifts for low FODMAP foodies

If eating a low FODMAP diet is an affront to your foodie tendencies then these gifts are for you. I have never experimented more with my ingredients and cooking than since I began a low FODMAP diet. A vegan, low FODMAP diet forces you to be creative and think outside your kitchen comfort zone. Rather than focusing on what we cannot eat let's take this time to explore new recipes, try unfamiliar ingredients and embrace the small brands and businesses working tirelessly to create familiar foods to support our low FODMAP journey. Get your cook on...

1. Travel spice kit (Aff link) - Never leave home without the essentials again! This kit comes with 9 screw-top spice jars, labels and a collapsible funnel presented in a sturdy canvas bag with a choice of 3 colours. Ready to fill with all your FODMAP-friendly spices. Perfect for camping, travelling and self-catering holidays.
2. Salter - Chopping board and kitchen scale in one (Aff link) - The first low FODMAP foodie tip I always offer is to weigh your low FODMAP portions on a food scale. This version doubles as a chopping board and you can weigh as you chop in 1-gram increments for the perfect low FODMAP portion every time.
3. Casa de Sante - Custom meal plans - Personalised 28-day meal plans designed by dietitians. Choose from vegan, low FODMAP, AIP, SCD, low histamine and more. Combine multiple dietary preferences & protocols to suit your needs in one simple plan.
4. Tofuture - Tofu press (Aff link) - This sturdy, easy to use tofu press is a game changer. Pressing your tofu helps to get rid of the excess FODMAPs. It also improves the texture and allows the tofu to absorb more flavours when marinating and cooking. This might just change your mind about tofu once and for all.
5. FODmarket gift cards (Aff link) - The gift card every low fodmapper would be happy to receive. Available from £10 - £200. The perfect way for those unfamiliar with the ins and outs of the diet to give a practical gift. FODmarket is a UK-based online grocery store dedicated to low-FODMAP foods and brands.
6. Almond Cow - Plant based milk maker (Aff link) - Create your own, delicious plant milk at the touch of a button without the time and effort of straining out the pulp. Take full control of the ingredients and check out their recipes for endless inspiration. Use any nut, seed or grain. Follow the link for $25 off your first order.
7. Good Gut Tribe - Gluten free, freeze dried sourdough starter - Sourdough starters made with gluten free flour can be notoriously tricky to nurture. Get one step ahead of the game with this ready-made, freeze-dried version. The website contains a variety of starters, detailed instructions on all things fermentation and guides for rehydrating, feeding and caring for your starter and baking the perfect sourdough loaf.
8. FODZYME - Digestive enzymes (Aff link) - Monash-certified, low FODMAP enzymes designed to specifically target the FODMAPs in food. Sprinkle on high FODMAP meals to help digest fructans, GOS and lactose. Allows you to introduce more variety and beneficial prebiotics back into your diet with confidence. Great for travelling and eating out. Follow the link for 15% off your 1st order or subscription.
9. A Little Bit Yummy Recipe Club - A great monthly or annual membership option for foodies. Hundreds of dietitian reviewed low FODMAP recipes with more added every week. Vegan and vegetarian options and a Fodify your own recipes feature where you can submit your favourite recipes to expert dietitians to be converted to low FODMAP alternatives. This feature alone is worth the reasonable price tag!

Gifts for IBS flare-ups

IBS sucks! There's no secret (Santa) to it. Having the right elasticated pants helps but surely there's more to our lives than that. Planning for inevitable flare-ups and having the right tools and remedies to hand can make a huge difference to our pain levels, mood, mindset and recovery. Explore my top picks for the things that can help make IBS a bit more bearable. Let's get comfortable...

1. WUKA - Wearable hot water bottle (Aff link) - Extra long hot water bottle with machine washable fleece cover. Perfect soothing heat application for pain, bloating and cramps. Can be tied in place and worn around the torso or stomach. Made from BS-tested natural rubber. Not suitable for latex allergy sufferers.
2. Buy Wholefoods Online - Belly becalm loose tea blend - 100% organic blend of ALL the digestive power herbs including peppermint, lemon balm, ginger and burdock root. Don't forget to add a reusable teabag or infuser to complete this thoughtful gift. If FODMAPs are not an issue then try their pumpkin pie blend.
3. Nerva - Gut-directed hypnotherapy app (Aff link) - Nerva is my go-to tool for balancing my gut/brain axis and reducing stress-related flare-ups. This 6-week hypnotherapy programme can be done anytime to suit you, in the comfort of your home. No more white coat anxiety! Follow the link for 10% off your subscription.
4. Indigo Herbs - Tummy tamer massage oil - This refreshing and uplifting blend of grapefruit, fennel and peppermint can help to ease both flared-up bodies and frazzled minds. Use it to massage the abdomen from right to left in slow, expanding clockwise circles.
5. Do You Yoga - Lifetime online yoga pass - Access to over 1000 on-demand yoga classes from beginner to advanced. All styles of yoga are taught by world-leading teachers. Search for your perfect class with filters for level, intensity, teacher, yoga style, time or fitness goal.
6. WUKA - Leakproof underwear (Aff link) - Stylish and discreet underwear, swimwear and leggings available in sizes XXS to 6XL. With absorbency levels ranging from light to super heavy. These look and feel just like regular underwear but can be used in place of disposables for periods, postpartum and bladder incontinence. Unlike some other leading brands, these are vegan society certified. They are also biodegradable, made with organic cotton and carbon neutral.
7. Squatty Potty (Aff link) - The original squatty potty has had a makeover and this version now includes an extra topper so you can adjust the height to suit. Raising your feet on either side of the toilet allows you to sit in the optimal squatting position to support colon health and easy elimination. It's THE stool for YOUR stools!
8. Radar - The official Radar key from Disability Rights UK. The National Key Scheme (NKS) offers disabled people and those with certain health conditions (such as IBS and IBD) independent access to locked public toilets around the UK. With approx 10,000 toilets to choose from you need never be caught short again.
9. Poo Pourri (Aff link) - Although a little cheeky, this toilet bowl spray is the perfect stocking filler for those with a sense of humour about their bowels. Small and discreet enough to take with you on the go. The scented oil creates a fragrant barrier, trapping and eliminating any unwelcome aromas beneath the water line. This seasonal secret Santa blend of vanilla and cinnamon smells like Christmas in a bowl!

Please share in the comments below what you're hoping to find in your stocking this year.

If you have the time and energy for something homemade then you might like to check out my homemade vegan nutella or nightshade free pumpkin spice ketchup. I also created a low FODMAP homemade gift video a few years ago that you can check out below.

Step by step homemade gifts

https://youtu.be/yQH3tnd5JYo

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