I love to have half of an unripe banana with a tablespoon of peanut butter, a classic and easy snack, I'm lately having small amounts of vanilla chia pudding with strawberries and I recently came up with an oyster mushroom and walnut pate to spread on low fodmap bread or crackers.
I love a bowl of fresh melon mid morning or late afternoon ,its very refreshing and delicous! I also love genius pancakes with maple syrup and strawberries.And fro yo bites (these are blue berries dipped in yoghurt that are frozen) my fav shop bought snacks are: Narins ginger & syrup oat biscuits Veggie straws Dark chocolate
These recipes are legitimately awesome. Most of them are so simple - in that they don’t require any fancy equipment or ingredients - they can easily be put together in a hostel kitchen - which means I’ll get to try them sooner rather than later. See if I can fix myself a mug cake tomorrow.
Using chia seeds as tapioca pearls is such a cool idea! All of these recipes look delicious. I'm not following a Low FODMAP diet, but these are great for any vegan (or anyone in general).
Thanks so much. I always have chia seeds on hand, tapioca pearls not so much! 😁 I'm so pleased to hear you say that, I try to make the recipes as appealing as possible to all eaters. 🍽
I know, such a simple idea with such tasty results. When made without oil it's an old slimming world hack for a low-fat snack. I really like that you can still taste the potato in them too.
Thank you for this video. It's so well done and right from the start! I can do these and I know I'll enjoy them and feel better too. Thank you!! Your accent is so beautiful btw.❤🙏😊🍴🥚🧋
Excellent, so pleased you enjoyed it. My favourites are the dippy v'egg and no-bake cookies, both of which have full written recipe links in the description box above. Pop back and let me know your favourite once you've tried them all. 😁
May have to try those Chips in the Air Fryer. I Love Rice Cakes those look so good. That was cute you calling that DIppy Sauce. :) We call those No-Bake Cookies.
Thank you for this! I find it so difficult to find (appealing) healthy, low fodmap snacks. I'm most excited for the dippy sauce!! I love sauces and it's always tough to find them without garlic and onion. The basting brush tip is great, as well :)
It's typically more affordable from Indian grocery stores or supermarkets where it's sold as kala namak. Unfortunately it has such a unique, sulfurous, pungent eggy aroma, it can't really be replicated with anything else. Replacing it with regular salt is an option and will still result in a tasty sauce but without the signature eggy vibe. It's too pungent for some people's tastes.
@@edus82Whereabouts are you? I use Doves Farm brand available online and in most supermarkets in the UK. You can also make your own by adding 1tsp of baking powder to every 100g of FODMAP safe plain flour.
The Irritable Vegan oh ok. No worries I think it’ll be easier to add the baking powder. :) I’m in Leighton Buzzard (near Milton Keynes) by the way 😁 (I checked in Tesco the big one in MK, couldn’t see anything, not even gluten free flour) I imagine maybe in London there’s more stuff. Not sure.
I felt exactly the same way about rice cakes until I began the elimination phase and realised they are an easy, affordable substitute for wheat/rye based bread and cracker products. I much prefer the flavour of the wholegrain variety. I hope you manage to develop a taste for them. 🤞
Thanks for your feedback. I'd love for you to pop back and let me know how the cookies hold together with less sugar, always useful to be able to share substitutions with my viewers. Enjoy the chips! 😋
@@TheIrritableVegan I have already started. I have the full box of lemon and ginger tea that I don't particularly like but feel reluctant to throw away. I 've started adding cocoa powder...😀 Nice. I would never thought to add it, ha!
Just came across your channel, tesco do gorgeous salt and vinegar rice cakes. Im not low fodmap but gluten free unfortunately. Those crisps look amazing, definitely going to try them. Did you just start doing 20 seconds increments or 3 mins then 20 second increments?
Oooh, I'll have to keep an eye out for those, salt and vinegar are my favourite flavour of crisps so these sound right up my street. I did the first 3 minutes by keeping a close eye on them and checking on them halfway through. After 3 minutes I flipped them over and then stopped every 20 seconds to make sure they were not burning, they go from soggy to crispy really quickly. Some recipes I've read say they only take 90 seconds in total so it really is a case of just keeping your eye on them and checking frequently until you're used to how quickly how your microwave gets the job done. I hope you enjoy them. 😋🥔
hi, love the video! my gf has to go on this diet and I wonder if u can give me some tips. Like lets say shes very tired after work, not in the mood to cook and she just wants to lay down, eat something and watch tv. What to buy instead of chips etc. What to do instead of sandwiches etc (or other non sweet 5 minute dishes)? thanks for help!
If she's new to the diet then the best resource for listing low FODMAP foods is the Monash App. It makes the diet so much easier and is worth the price 10x over! It has sections for snacks and ready made low FODMAP meals and brands. You can find it here: www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/ Be aware that any specialist low FODMAP foods, meals and snacks will always be more expensive than home made versions. This is why I like the app because it has detailed lists of whole foods too to help you shop, meal plan and cook. A few simple snack ideas include rice or oat cakes topped with low FODMAP toppings such as cheese, tomato and cucumber. Popcorn or corn chips/nacho chips, veggie sticks with a low FODMAP dip such as homemade hummus or salsa (These dips can be made ahead in bulk and will last up to a week in the fridge). For quick meals rice noodles are a great quick option with a low FODMAP sauce or simply peanut butter and soy sauce. Jacket potato cooked in the microwave or pre-cooked rice or quinoa pouches are also really handy. Something that stands out from your comment, that I'm sure her dietitian will discuss with her, is the importance of not skipping meals. Whilst not specifically a low FODMAP issue it can cause general gut issues for those with IBS. Also snacking close to mealtimes can cause issues with FODMAP stacking so leaving at least 3 hours between meals and snacks is advised. If she's too tired to cook after work I recommend batch cooking or meal prepping in advance if possible so she always has something ready in the fridge. Hope this helps?
Ooh I will try all, it is so nice to see ingredients I recognise, the maple syrup from ALDI, I buy that! - Where do you recommend getting the low FODMAP panini from? In the past I have noticed that most panini bread is made with no E numbers or other nasties
Gotta love those Aldi prices 🙌🏻 I use the Schar pannini rolls, they are Monash approved and pretty decent. I've had them from Tesco, Asda and even my local Co-OP in the past. They are usually in the free from section. 🤗🥖
@@TheIrritableVegan Schar! I didn't quite hear it when you said it in the video. I stumbled on your channel and I am glad I did, however I am trying hard to incorporate some sort of "clean" aspect to the diet, early days yet and it is very hard. I have tried Schar, the pizza base and it did make a change but reading the ingredients did not fill me with much "clean" confidence, their products do contain a lot of E numbers and other long not easily pronounced chemicals, it's a shame that someone, somewhere couldn't make a fresh FOBMAP low real bread without those nasty additives, I do mean a supermarket this was not intended as a hint hint kinda thing lol!
@@facelessvaper I understand what you mean, I try to get plenty of variety and balance between processed and unprocessed foods but don't personally like the term "clean" when it comes to food. The Monash app is really good at focusing on the FODMAP values of whole food ingredients rather than products. I find most FODMAP specific brands and foods to generally be overpriced and underwhelming so I tend to naturally stick to homemade versions as often as possible. I also believe it's the safest way forward at controlling your flare-ups in the elimination phase but also appreciate that many people are juggling work and family commitments and sometimes just need something quick and easy. Don't worry there's no danger of me coming up with a loaf anytime soon, I'm most definitely NOT a baker, LOL!
My usual go to bread is from the Monash low FODMAP approved Schar range available in most UK supermarkets. I follow the Monash Low FODMAP guidelines for bread types and servings. If you're planning to embark on the low FODMAP diet then their app is pretty much invaluable.
Hi, yes it's a great example of why I recommend to go off the weight in grams rather than the number of items or the volume in cups. Monash state a serving is 28g, which they weighed as 4 rice cakes. When I weighed my rice cakes a 28g portion was closer to 2 rice cakes. The numbered portions can be changeable but the weight in grams is much more accurate.
Hi! I'm curious to know what type of potatoes you use for the crisps, not all crisp up nicely. And I prefer corn cakes rather than rice cakes, but I cannot find the low fodmap portion, I still don't have the app, so if someone has this information, please let me know! Thanks.
No idea of the variety sorry, these are the random odds and ends sold as wonky white potatoes! Slicing with a mandolin and drying the slices on kitchen paper definitely helps. Mine took the full 5 minutes whereas a lot of the recipes I've seen state 2 minutes which didn't work for me. I've never heard of a corn cake? They are not listed in the app. They do list corn thins, are these the same? If so they are low FODMAP for one (12g) but moderate FODMAP for fructans at servings of two (24g) Hope this helps?
I get my gluten free corn cakes from Lidl, 79p in their free from range, super value. As for the spuds I will try using Maris Piper, Morrisons £2 a bag usually grown in Norfolk, they last better than others, they make great chips and jackets not to mention perfect mash, so I have high hope for the crisps, just purchased my mandolin today, I will let you know how I get on.
Hi, I've literally just launched the new blog at www.theirritablevegan.com. At the minute I only have the dippy v'egg recipe, www.theirritablevegan.com/vegan-low-fodmap-blog/dippy-vegan-egg and the no bake cookies written up, www.theirritablevegan.com/vegan-low-fodmap-blog/no-bake-choc-oat-cookies. Which recipe in particular were you looking for and I'll add it to the list?
Peanut butter is listed as low FODMAP in the Monash app at 50 grams or 2 Tablespoons. There is also a listing for peanut butter tested in the US that has a smaller weight serving size of 32 grams but remains at 2 tablespoons.
Stacking is HARD! 😔 Monash themselves have never put a definite number on it and emphasize that not everyone suffers from the effects of stacking, particularly when sticking to safe servings as we do in this recipe. The majority of dietitians recommend 1.5 portions of the same FODMAP type so you're right, this is on the high end of a sorbitol serving. I should have done a better job of pointing that out in the video. Do you have the Monash FODMAP app? It can help when meal planning and attempting to minimize stacking. If the idea of stacking is causing you to be overly restrictive with your food variety and choices I'd really recommend you speak to your dietitian.
@@TheIrritableVegan with the economy the way it is we haven't been able to afford a dietitian but I am feeling so much better after staying away from fodmaps that I don't want to go back to eating them again. Kinda stuck between a rock and a hard place but it is better than the constant pain I was in before!
I understand, it can be a very lengthy, expensive process. The Monash FODMAP blog is a great free resource. If it is within your budget the app is invaluable, not only for elimination but it also contains a detailed reintroduction guide. Monash also offer an online course for patients, unfortunately it's not free but is considerably more affordable than a dietitian, though they don't recommend it as a substitute for professional guidance. Although I'm not a professional I've tried to compile as much free information as I can on my blog which may be useful to anyone going it alone www.theirritablevegan.com/start-here you can always drop me a question in the videos or blog comments and I'll answer as best as I can or try to direct you to the best resource. Best of luck to you 🤞🏻
It's also really important not to stay overly restricted for too long. Not only for your overall nutrition and gut health but also for your mindset around food. I know how difficult it is to risk flaring your symptoms back up once you've settled them down to a manageable level but reintroduction is a necessary part of the diet.
Hi, the flour I used is a FODMAP safe brand of gluten free self raising flour. The reason I say FODMAP safe rather than just gluten free is because not all gluten free flours are FODMAP safe. A low FODMAP diet is not a gluten free diet so not all gluten free products are automatically suitable. Examples of gluten free flours that would not be considered FODMAP safe include chickpea/garbanzo flour, coconut flour, chestnut flour or flours made from legumes. The protein powder I use is rice protein which is FODMAP safe. If it's within your budget I highly recommend downloading and becoming familiar with the Monash FODMAP app. It's really helpful to see what you can eat, in what quantities and is invaluable for creating and cross referencing low FODMAP recipes. I hope this helps? Best of luck on your health journey.
It can be very confusing to begin with. In my elimination phase I found sticking to whole foods listed in the app was the easiest way forward for me. Asking questions and exploring the app will help. Fingers crossed for you. 🤞🏻
I'm having my first IBS flare up. Thought eAting apples pears due to fiber n water content were ok as well replacing table sugar with organic agave. Messed me up. Has anyone had experience with "IBSCLEAR" digestive enzymes capsules?
@@TheIrritableVegan well, I'm trying IBSCLEAR on Saturday. Will report. Yes, regarding apples, etc. I also suffer from lactose intolerance. So I had already made adjustments but THIS is new and different. Lots of water retention on legs. Hate I have to cut out lots of veggies & fruits. I love garlic n onion. Mexican dishes are impossible to cook w/o those 2 BUT I'm all for alternatives now. ☝️🤷😍
Hmmmmmm let's see, I'll troubleshoot a few suggestions and you can let me know which you think apply.... 1. Did you use a self raising flour or plain? 2. What wattage is your microwave? Mine is 800watt. 3. After the first minute it's important to continue cooking in 20 second increments as it can go from underdone to overdone fairly quickly and miss that fluffy sweet spot in the middle. Those are the most likely culprits I can think of, let me know if any of those could be the issue. Hope this helps? 🍰
did you maybe stir it for too long? I find when I beat or stir vegan cakes for too long they get really dense and doughy.. i try to discipline myself to only lightly whisk and for as little time as possible.
I only have a couple of the recipes written up. The links to those are in the description of the video. Which one did you want specifically and I'll add it to the list to write up.
In theory you should be able to cook it in the oven like a muffin but I've honestly not tried. Let me know if you try it and how it works. Alternatively just find a traditional blueberry muffin recipe but stick to FODMAP safe portions of blueberries.
Hi, It was the recommendation given by my gastroenterologist and dietitian. After researching it I felt that it made sense to try it considering my diet at the time was incredibly high in FODMAPs, particularly fructans and GOS.
Erm, 🤔 I'm sorry, I'm really not sure how to substitute the sugar because it's needed to create the sticky syrup that binds the cookies together. I've never used artificial sweeteners so I don't know if they would melt and create the same type of syrup. Maybe if you have a preferred sweetener you usually use you could give it a try and let us know how it turns out?
From a low FODMAP perspective, not at all. Most foods have low FODMAP servings, even if those servings are sometimes fairly small. If possible for you I recommend you work with the Monash app. It's the most accurate database of foods with the most detailed breakdown of which foods have low FODMAP servings. It's an invaluable resource and can help to keep your diet as varied and inclusive as possible. Some people may have separate allergy issues with coconut or intolerance issues with chocolate but these are beyond the basic scope of the recipes I create. Hope this helps?
Whereabouts are you based? Here in the UK they are widely available in all supermarkets and health food stores. They may be with the other crackers or biscuits, near the cereal or in the healthy foods aisle.
Greetings from England 👋 I'm not familiar with where you can buy them in Pakistan. You need to look for the round ones that say "Puffed wheat" these are different from the Korean rice cakes used to make tteokbokki.
Hi Eddie, I follow the medically approved low FODMAP diet for IBS. Potatoes are considered a FODMAP free 'safe' food for the majority of people. Unfortunately not every low FODMAP food suits every person. Your dietitian will be the best person to help you figure out your individual trigger foods. Best of luck 🤞🏻
@@TheIrritableVegan ok, great, potatoes never bothered me. Its just theres alot of conflucting info out there. I lost 20 lbs from not eating in month due to Sibo. Im trying to put some back on, but want to eat right. Thank you
@@eddieg6965 You're right, unfortunately there is so much confusing information it can be a challenge. This is the main reason I focus specifically on the low FODMAP information from Monash. If you're not familiar with it I highly recommend you to check out their blog and app. You can find some info and non-affiliate links below. Hope things get better for you soon. 🤞🏻
Yes, they contain only trace FODMAPs and can be eaten freely. I recommend downloading the Monash app if possible for the most up to date, comprehensive food lists.
This video is 4 years old and unfortunately that's the nature of FODMAP testing. It's the reason I encourage everyone to cross reference every recipe and resource they come across with the updated Monash app.
Sorry to hear that. There's definitely something going on beyond FODMAPS. Most herbs and spices have little to no FODMAPs listed. Ginger especially is renowned as being good for the digestion. Have you been tested for GERD? 😔
That's a great question and something that confuses a lot of people. Sucrose (sugar as we more commonly know it) is made up of equal parts fructose and equal parts glucose. The presence of an equal or higher percentage of glucose helps our bodies to absorb and digest fructose. When we avoid fructose on a low FODMAP diet we only need to worry about those foods which contain an excess of fructose, in comparison to glucose. Brown sugar is one of the lowest FODMAP sweeteners listed and actually has a really generous FODMAP safe serving size of 40g or 1/4 cup. Unfortunately, many artificial sweeteners, those ending in 'ol' and many natural sweeteners such as dates, applesauce and overripe bananas are all incredibly high FODMAP. If possible I highly recommend downloading the Monash FODMAP app, it gives the most comprehensive and up to date foods list for the low FODMAP diet and is invaluable. I hope this helps?
