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Snacks! 4 Quick & Easy LowFODMAP & Vegan Recipes

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I’d be lying if I didn’t say lowFODMAP requires a lot of prep to make it work! So here are 4 simple snacks you can make in advance to take with you when you are out and about. You can find the full recipe links below 🙂

The Spicy Chickpeas: https://www.thewildgutproject.com/single-post/2017/11/19/Crispy-Spicy-Chickpeas

The Energy Balls: https://www.thewildgutproject.com/single-post/2017/11/19/Oat-Chia-Energy-Balls

Spicy Popcorn: https://www.thewildgutproject.com/single-post/2017/11/19/Curry-Spiced-Popcorn

Cinnamon Popcorn: https://www.thewildgutproject.com/single-post/2017/11/19/Sweet-Cinnamon-Popcorn

You can download my free Vegan & lowFODMAP Meal Maker Guide here: here: http://eepurl.com/c9rPE9

IBS affects around 11% of the global population, (that’s one in every 9 people you meet!!) so let’s not be embarrassed about it! I want this channel to be a safe, open and kind place for people dealing with IBS. We’re far from alone, so let’s ask questions, share advice and feel better together xx

▽ What are FODMAPs?

The term FODMAP is an acronym, derived from “Fermentable, Oligo-, Di-, Mono-saccharides And Polyols”. They are short carbohydrates found in lots of healthy foods, which the bacteria in your intestines will break down, producing gas in the process.

For unclear reasons, some people are particularly sensitive to this and experience painful and embarrassing symptoms such as bloating, abdominal cramps, diarrhoea, constipation and fatigue. FODMAP restriction has been found to improve symptoms in people with irritable bowel syndrome (IBS) and other functional gastrointestinal disorders (FGID).

▽ What is a Low-FODMAP Diet?

The Low-FODMAP diet usually involves carefully cutting the down the amount of FODMAPs you consume over a day and at one time for 2-6 weeks until your symptoms resolve or at least become manageable. Then you “re-challenge” each type of FODMAP individually to see how sensitive you are to them. Thankfully most people can tolerate some or all of the FODMAPs at certain levels or combinations.

▽ Is it forever?

NO! From this feedback, you can reintroduce foods in a way that won’t set off your symptoms. Your tolerance will likely improve over time, so you can always retest foods when you feel up to it.

▽ Resources For Vegan Low-FODMAPers

These are the two things I’ve found to be invaluable since starting the low-FODMAP diet.

The first is the official app* from The Monash University. It’s the easiest and most up-to-date way to check what foods are A-okay and how big your portion size can be. Measurements come in grams, as well as “cups”, which is great as a brit!
https://itunes.apple.com/us/app/monash-university-low-fodmap-diet/id586149216?mt=8

The second is the ONLY vegan cookbook* I’ve found among the masses of meat-filled low-FODMAP ones. Admittedly it’s not totally my style of cooking but it has been a great inspiration and it is very informative.
“Low-Fodmap and Vegan: What to Eat When You Can’t Eat Anything” By Jo Stepaniak
http://amzn.to/2yq9BWp

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*I’ve used affiliate links, it doesn’t change the price, I just get a little cut if you buy through them because you found them via me. And obviously, I’d only ever recommend something I’ve personally bought, used and found value in. Thanks in advance if you use my link x

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16 Comments

  1. Sarah Martin

    March 16, 2019 at 7:58 am

    Making the energy balls now.

    Reply

  2. Craig Johnson

    March 16, 2019 at 7:58 am

    Your face when its still popping!

    Reply

  3. Juuanaa2014

    March 16, 2019 at 7:58 am

    Chickpea is for me the biggest trigger to my gut. Every amount is just pain

    Reply

  4. Helen Fay

    March 16, 2019 at 7:58 am

    ☀💚☀ this…the problem when I make energy balls like that is I know that they are there!!!…and basically eat them all way too fast!! I'm new to the fodmaps ting, and really enjoying your videos. I follow a plant based low gluten, soy and sugar diet for control of endometriosis and a lifelong history of skin problems…eczema and psoriasis. I use the sway test to see if a food or skin product is something my body wants and have had a lot of success and saved a lot of money not buying more products that aggravate. I will check if any of my snack recipes are low fodmaps and share when I know a bit more. I haven't looked back since buying my food dehydrator though as far as making healthy crackers etc is concerned. All the best and thanks for this info!

    Reply

  5. Nina Sky

    March 16, 2019 at 7:58 am

    ii reaaally like you!

    Reply

  6. Esther Hudson

    March 16, 2019 at 7:58 am

    Hi Carrie. Been watching your videos for several days. Your style is so lovely, relaxed and yet lively. Thank you for giving your time and energy to helping others with this. My frustration is that I never see the notes, recipes etc when you say they are below. I am on an iPad. Would this make a difference. Any ideas on how I could get them, please?

    Reply

  7. Daxon Strachan

    March 16, 2019 at 7:58 am

    Wait Wait Wait! I can have popcorn? Well I don't really need anything else. Makes this FODMAP journey much easier. My most favorite food. Thanks.

    Reply

  8. pro anything

    March 16, 2019 at 7:58 am

    hi! that’s what i was looking for, a vegan fodmap diet explained! can you make a video with a meal plan example for the elimination phase if you are not allowed to have sour salty and spices due to gastritis n gerd;( also subbed)

    Reply

  9. buba ba

    March 16, 2019 at 7:58 am

    pop corn is one of the worst foods you can eat when having a irritated gut lining,It has very sharp particles,google it.Chick peas roasted,same things..one of hardest legumes to digest.And the last thing is that it's not good to snack while trying to get rid of sibo or such condition because you shouldnt eat less than every 4 hours because of the cleans of small intestine that happens during that time

    Reply

  10. aaron maxim

    March 16, 2019 at 7:58 am

    thank you for the videos, i recently had extensive small bowel surgery and im starting the low fodmap to see how my body adjusts. I was (am) very athletic , playing hockey 3x a week and weight training 5-6 days. Im hoping my body can adjust to this and i can get my life back. I feel frustrated with all this but these videos and reading your info has been a great pick me up, thank you!- christain

    Reply

  11. Freya Hall

    March 16, 2019 at 7:58 am

    Love your videos! 🙂 Is garam masala okay? It was one of my favourite things pre low-fodmap. But then i looked and it had so many ingredients i was overwhelmed and have avoided it 🙁

    Reply

  12. Allison Bellucci

    March 16, 2019 at 7:58 am

    Thanks, Carrie! You're the best.

    Reply

  13. Lucy Blehar

    March 16, 2019 at 7:58 am

    hahaha you are so cute! love these recipes they all sounds amazing thank you!

    Reply

  14. Bipolartorecovery

    March 16, 2019 at 7:58 am

    pop surprise face, love it!!! totally trying the curry popcorn. do you normally have to get that at an indian store? although i'm intexas, I do live close to a lot of south asains and south Asian grocery stores.

    Reply

  15. Melissa R

    March 16, 2019 at 7:58 am

    i'm addicted to popcorn so i will definitely be trying the popcorn ones 😀

    Reply

  16. akai dude

    March 16, 2019 at 7:58 am

    This is funny😂 One of my favourite snack is low fodmap banana bread with some kind of nut butter😍 Btw the energy balls look amazing!!

    Reply

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