hey I'm Desiree and I'm a registered
dietitian today we're going to tackle
the topic of IBS and the low FODMAP diet
for symptom management is low FODMAP
possible if you're also plant-based plus
I'm going to show you a whole day's
worth of delicious vegan low FODMAP
recipes let's
go okay tell me do you feel constantly
bloated or is it painful or are sudden
urges to go to the washroom a daily
reality for you you if so you've got to
talk to your dock because it could be
IBS or irritable bowel syndrome it
affects approximately 10% of the North
American population today we're going to
be talking about the low FODMAP diet for
helping to manage the symptoms of IBS it
can also help you get to the bottom of
any food intolerances that might be
causing chronic bloating or other less
serious symptoms FODMAP stands for
fermentable oligo Dy and monosaccharides
and polyols in short they're fermentable
carbohydrates that you don't fully
digest and absorb so they travel on
through your large intestine where they
can cause gas and bloating now fod Maps
do not cause IBS in fact if you don't
have IBS or chronic bloating eating
fodmaps helps to feed your gut
microbiome to keep your gut healthy and
happy now because plant foods contain
carbohydrates many plant foods such as
beans grains or fruits contain fod Maps
so it might make you think that you
actually can't do a low fod map while
you're plant-based the good news is that
it absolutely is possible now it's
always best to work oneon-one with a
registered dietitian if you think the
low FODMAP diet is right for you but I
do want to get you started with a full
days worth of delicious nutritious and
yes vegan low fodm mat meals we're going
to start with a super yummy papaya lime
smoothie Bowl smoothies are the best for
irritated tummies because they're really
readily digestible and Pap itself is
filled with natural enzymes that can
really help settle a
stomach next we're going to sweeten with
a little bit of maple
syrup a little bit of hemp hearts hemp
hearts are rich in omega-3 fatty acids
which help fight inflammation and they
give you a little boost of plant-based
protein some lime
juice a little bit of lime zest and
another Super tummy friendly ingredient
grated Ginger I've got a bit of almond
milk here you can use almond or
Macadamia but not all plant-based milks
are low FODMAP so you want to check it
out now the last and very tummy friendly
ingredient is psyllium husk a lot of
fibers can actually be really irritating
when you have irritable bowel syndrome
but psyllium is a soluble fiber so it's
super soothing on your tummy and it
helps to regulate digestion now we blend
now we'll add some of our favorite low
FODMAP topping since it's a Tropical
Smoothie Bowl I like a little bit of
coconut
here some cacao nibs for
crunch a little bit of
Pineapple and a few slices of
kiwi and there you have it a delicious
papaya lime smoothie Bowl all ready to
go the low FODMAP diet isn't forever I
see too many patients and clients who
have been on a low FODMAP diet for an
extended period of time but low FODMAP
is a learning diet ideally you go low
FODMAP for anywhere between 4 and 12
weeks so you can uncover which foods are
the biggest issues for you as you slowly
and gradually introduce fod Maps back
into your life next up we're making an
easy pasta salad featuring lentils now I
know I said that legumes have fod Maps
but lentils specifically canned really
well drained and rinsed lentils are
actually low FODMAP in a half cup
serving or less so this is going to help
us get really important gut friendly
fiber and to boost a plant-based protein
into our lunch let's start by making the
dressing it's just a very simple lemon
juice and oil
dressing you can use extra virgin olive
oil avocado oil whatever you have on
hand just a tiny pinch of of cane sugar
to help balance out the flavors cane
sugar as well as maple syrup are low fod
map sweeteners bit of
oregano now it's really important when
you're making low FODMAP food because
you can't use garlic and onions to build
in the low FODMAP herbs and spices so
you can make sure that you're still
getting plenty of flavor healthy pinch
of salt and then a little bit of Dijon
mustard to help emulsify
everything grab a little lid and then
just shake it up
okay now let's put our salad together
we're starting with gluten-free pasta
the gluten-free is really important
because it's either rice corn or
chickpea is possible and all three of
those varieties are going to be low
FODMAP and I love this salad because
beyond the lentils although you could
use chickpeas canned rinsed and drained
but they're low FODMAP in a/4 cup
servings so it's slightly less protein
but beyond the lentils this is a really
flexible salad so you can use what ever
fruits and vegetables you have on hand
this is some field tomato which is low
FODMAP but cherry tomatoes are higher
FODMAP so you want to watch the amount
that you're using if you're curious
about which fruits and vegetables are
low FODMAP I really love the Monash
University low FODMAP app because then
you have a list of exactly the serving
size to keep you low fod map right on
your phone a little bit of crunch I like
a really nice balance of flavors and
textures this is some roasted red
pepper a little bit of
parsley and then some calam
olives just toss this all up and then
we'll add our
dressing a little bit of extra salt and
pepper the salad keeps really well so
you can totally meal prep for lunches
all week
long there you have it a really easy
really flavorful vegan low fod mat pasta
salad okay if you want to stay full and
satisfied on a plant-based low FODMAP
diet you've got to fall back in love
with tofu and Tempe the reason for this
is not only are they low fra matat but
they're really nutrient dense and very
high in protein and that's going to help
you feel so much more satiated over the
context of a low fod matat meal I've
taken this tofu and I've simply pan
fried it it's coated in a little bit of
cornstarch lots of salt and pepper to
give it that flavor and then fried until
golden brown 3 to 4 minutes aside we're
also going to serve it with a pineapple
cilantro salsa which is so juicy rich
and
flavorful we're going to start with some
diced
pineapple a little bit of cilantro I
feel like parsley and cilantro are very
underrated as vegetables but they're
incredibly nutrient dense they're really
affordable and of course they're low fod
m
some red pepper lots of color and
crunch now we got to talk about green
onions so you typically can't use any
onions or garlic or anything like that
in low FODMAP cooking but just the dark
green parts of the green onion are
actually low fodmaps so you can
introduce some of those really yummy
sort of garlicky oniony flavors while
keeping the fod maps at
Bay pinch of
salt and then the juice of alme
and that's really it aside from pan
frying the tofu there's no cooking
involved in making these tacos so
they're only going to take about 20
minutes to put together and now we can
actually build our Taco I'm using corn
tortillas really important that there's
no wheat in the tortillas if you want to
keep it low fod matat
you can add one or two triangles of your
tofu a little bit of red cabbage for
crunch now this is just a really simple
spicy yogurt I've used a thick coconut
yogurt and an extra hot hot
sauce and then our salsa
really juicy flavorful very easy to
prepare tofu Taco with pineapple salsa
and there you have it a full day of
eating that is low fat friendly good for
your gut vegan and easy to make this is
desire neelsen for live kindly thanks
for watching and let us know what health
topics you would like me to cover next
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