- If you wanna lose weight,
low FODMAP diet will help you get there.
And that's because, not only does it restrict FODMAPs,
but it also indirectly restricts your total calorie intake.
Now of course, if you're underweight,
or you're borderline underweight,
or you're very active, you do a lot of sports and training,
or you have a job that keeps you on your feet,
then you wanna make sure that you're
meeting your calorie requirements
and your protein requirements.
So in this video, I wanna look at
the simple ways you can do that
while following a low FODMAP diet.
Quickly, about me, my name is Joe Leech,
I am a dietitian, specializing in gut health,
IBS, a low FODMAP diet.
I have a website, dietvsdisease.org,
if you wanna find out more information.
You can go there and just search for FODMAP diet.
So, the first thing you wanna do is, of course,
include foods that are low FODMAP or no FODMAP
and high in calories and protein.
That's pretty simple to do if you eat them.
So number one is meat, so chicken, beef, turkey.
Fish is number two and good old eggs is number three.
So remember that FODMAPs are short-chain carbohydrates
that come from plant foods.
So none of these foods have any FODMAPS in them,
so in terms of FODMAPS they are a free food.
You can eat them freely.
If you don't have intolerances to them for other reasons,
then there'll be no issue.
Add them to your main meals, things like that.
But sometimes, people don't eat those things,
vegetarians and vegans, for example,
so the common question is, well, what should I have?
Well, you should supplement.
You should supplement your calories and your protein
with a protein supplement.
So what ones should you have and how much?
That's what we're gonna go over quickly now.
First one, is whey protein,
wait for it, isolate.
Oh, I'm just gonna squeeze it,
if you have issues with my writing,
I can spell really well, but my writing is terrible.
It's really messy.
Whey protein isolate.
I'm gonna give it a little extra color,
'cause it's super important.
When protein isolate, this is the more expensive version
of whey protein, but it's like almost all protein.
The one that you might see,
or if a bottle just says whey protein,
but it doesn't specify on the front what it is,
you assume that it's whey protein concentrate.
The problem with concentrate is that it still has
a bit of, it's not as much protein as isolate,
so it still has a bit of milk sugar as a filler.
Milk sugar, of course, is called lactose.
You might be familiar with it.
Lactose, is, of course, the FODMAP in dairy food.
A lot of people are lactose intolerant.
So if you're following a low FODMAP diet,
you wanna make sure that you're not
having whey protein concentrate.
So if you're unsure, you have to look
at the ingredients label,
it'll be the first ingredient there in the protein powder.
It'll say, either whey protein isolate
or whey protein concentrate.
Concentrate, no, isolate, yes.
Second one.
Whilst we're on the topic, soy protein isolate.
Concentrate, concentrate just getting in the way.
I don't know why they make it.
So again, the same things,
so if it's not isolate protein, there could still be
some FODMAPS in the soy protein.
So you wanna get a soy protein isolate.
I'll get to the amounts in a moment.
Number three, pea protein, and then, of course,
soy protein and pea protein
vegetarian and vegan-friendly as well.
Pea protein, I don't think, I think it's just pea protein.
I don' think there's other varieties.
Correct me if I'm wrong.
And what else do we have? We have rice protein, of course.
Whoops, I said I can spell, and I put an R instead of a P.
Rice protein is also a really good one.
In terms of, like, if we're grading,
what's the best or the worst, in terms of the amino acids,
the blocks that build up the proteins,
so the best one for you?
Probably in descending order, whey, soy, pea,
maybe pea could be second.
And then fifth, I'm gonna include this, hemp.
Now, disclaimer, I don't think hemp
has been tested actually,
'cause we only know the FODMAP content
of foods that have been tested,
and there's so many hundreds of thousands,
millions of foods, I don't know.
Hemp protein, I don't think it's been tested,
if I'm honest, but we know that if it's
pretty much pure protein, and to a certain,
if we limit the quantity you can have,
it's pretty much gonna be safe.
So I'm pretty confident that hemp protein
is low FODMAP as well.
You know, in terms of protein quality,
probably in descending order,
but for the average person, it doesn't matter.
They're all good, they're all good, okay.
So we want to scrub out the quantities.
So, okay, so remember those.
Basically, a rule of thumb is a 40 gram serving,
which is equal to two tablespoons.
Of course, when I want to record this video,
they're playing live music outside
and I can hear Bob Marley.
So hopefully you guys can not hear him.
40 grams or two tablespoons per serving.
So that means like, if you were to have that
in between your meal or with the meal, that's fine.
I wouldn't go more than that.
If you follow the directions on the label, you'll be fine.
They're never going to recommend more than that.
40 grams at one sitting is a lot,
like even the really biggest guys in the gym,
having 40 grams at a meal is overkill for them even.
So yeah, that's the serving size you wanna have,
and that will be low FODMAP.
With the rice protein, soy protein isolate,
maybe even the pea protein,
if you had more than that at one sitting,
theoretically you could, it might go into
the high FODMAP zone, so that's something to keep in mind.
Follow the directions on the label,
it won't be more than that anyway.
So there we have it.
That's how you can increase your calorie and protein intake
while on the low FODMAP diet.
One thing I do wanna mention is if,
so you wanna look for other ingredients
on the label as well.
If it's a flavored, oh, another thing.
Yes, you wanna look on the ingredients, as well,
because sometimes they might have additional flavorings,
which are high FODMAP.
For example, sorbitol, you know,
that's a type of polyol, used as sweetener.
So you do wanna be mindful of that
and be looking at the ingredients.
The last thing is, what should you drink them with?
Make them on water, make them on water,
that's the easiest way.
You know, you can start mixing whey protein isolate
with lactose-free milk, if you want, but,
or oat milk, but then you gotta think about,
oh, how much quantity of oat milk
and things kind a, just becomes a headache.
So I would mix them with water.
Make sure you look for other problematic ingredients.
Limit them to two tablespoons.
Easy, so if you found that useful,
let me know in the comments.
If I missed something, would love to hear what you thought.
If you know someone who may enjoy this video,
or find it useful, please share it with them,
or tag them below in the comments.
That would be greatly appreciated.
Today's lesson is over, thanks.