Starting The LowFODMAP Diet: 12 Tips I Wish I Knew Before!

Starting The LowFODMAP Diet: 12 Tips I Wish I Knew Before!

- in Diet Tips

You can download my free Vegan & lowFODMAP Meal Maker Guide here:

Looking back, now I’ve got to grips with this lowFODMAP malarky, there are a lot of things I wish I knew before I even got started. So I’ve gathered them together into a handy list for you, so you can properly prepare for the diet, without going hungry or getting overwhelmed.

The written up tips:

The recipe book* I mentioned was “Low-Fodmap and Vegan: What to Eat When You Can’t Eat Anything” By Jo Stepaniak

Also, the stock cubes I mentioned are these ones off amazon:

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!

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






Ziv Moran – Wooden Smile – Clouds (free to use with Filmora)

*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


  1. Did I hear you say you can eat garlic infused oil, but not garlic? Why is that? And isn't this supposed to be a short term diet, where you heal and then you're able to add more foods back into your diet?

  2. when on low fodmap… and you really crave this thing. it is literally "is it worth the pain". XD

  3. I just found your channel and I subscribed immediately. I have suffered from IBS my entire life and never heard of the low FODMAP diet. I am nor vegan but am not apposed to eating vegan meals. I am going to be watching a bunch of your videos. So excited to start my FODMAP journey. 🙂

  4. Thank you! This is phenomenal 🙂 I'm just looking into FODMAP right now, and this is really good to hear! Also, love the vibe 🙂

  5. I followed the diet for a while and hated it! Your tips are great and I wish I’d seen it before.

  6. Thank you for the tips ^^

  7. I have ibs and my mom said my first issues started when I was nearly 2. So it’s all I know. I haven’t tried the FODMAP diet yet because what throws me off is there’s more veggies and foods in the low FODMAP category that absolutely kill my stomach and a lot of my safe foods are in the high FODMAP categories. Does anyone have this issue? Did you try out this diet and find that your safe foods aren’t actually safe? I love garlic and it never gives me issues, but perhaps it does just in a different way than my usual danger foods?

  8. capsicum/peppers set me off so badly and people just don't understand. I'm just dipping my toes into low fodmap now but previously if I eat out the restaurant does not care in the slightest that I have advised "allergen" (for lack of better word that would be understood) and just chuck the capsicum into the meal anyway. It's incredibly frustrating. I know the word for capsicum in about 4 different ways now….

    Not to mention people just think you're making things up in regards to bowel issues and digestion it's like because they can't see it it doesn't exist. They can't believe that sometimes I am in so much pain I can't move or get so bloated I look 6 months pregnant and it's painful.

    Thank you for the tips and the recipe book recommendation!

  9. I'm so glad you talked about a food diary. This is the main tool I help my clients use to figure out their symptoms and track how they're doing.

  10. I love this video. I started the elimination diet four weeks ago and I’m beginning to think it’s not working for me. Some days I can see results but there are others when my pain and discomfort is so bad I just feel like giving up. Would you have any tips on what to do after the 6 weeks? Are you permanently on an elimination phase?

  11. Okay I have to give this a go, I’m glad I can still get enough nutrients on a vegan FODMAP diet, when my doctor mentioned it, I thought I’d have to give up all my favourite foods, well I’m sad to give up apples 😢

  12. I got diagnosed with SIBO. Now I take herbal antibiotics and I'm giving the FODMAP diet a shot. But in addition to that I am also not allowed to eat nuts, tomatoes and pineapple (since I am allergic to those).
    So atm I am Vegan, Glutenfree, Low-FODMAP, No nuts, No tomatoes, No Pineapples and low sugar… I don't even know what to eat anymore lol

  13. Thank you so much my doctor just told me I need to start this diet your video was very helpful

  14. I have been put on the Low FODMAP diet today by my GP. It’s all a bit overwhelming but your video has really helped x

  15. How much time until I start seeing results with this diet? Thank you

  16. When you got to number 7, I actually broke down and cried. It came from no where, I didn’t even realize how overwhelmed I was. Thank you for your warm words of encouragement.

  17. I talked to my doctor about this way of eating i am new just about to start and he knew about it straight away and is really supportive me me going vegan and Low fodmap i have been trying almost 100 vegan food the last 5 months but want to get it to total. these videos really help will tell him about your project. and posts here

  18. I know this video was posted a year ago, but thank you! I’m starting a LowFod Map diet in a week or so, and I am terrified. It means a lot to have calming resources like yours

  19. Thanks!! These tips were so helpful

  20. Hi, I used to be strictly vegan for years, but found my digestive issues were still not being addressed. Finally, a dietician told me to do the FODMAP elimination diet and I am about to embark on a new food discovery journey! Thanks for your tips, I shall certainly be taking them on board as I start clearing my cupboards, researching and gathering so quick east go-to recipes. I already have a snack stash container system 🙂

  21. Where can I find a free 1 week meal plan menu for the first 2 weeks of the Elimination phase?

  22. I have that book it’s amazing

  23. Omg I typed in Vegan low FODMAP on YouTube and didn’t expect to find anything but your channel is SO HELPFUL I wanna cry❤️

  24. I feel better just watching this video! Thank you 🥕

  25. im so so happy i found ur channel. definately downloading ur ebook. starting a lowfodmap next monday 🙂

  26. Thanks for this video, been really struggling with my IBS & this gives me some hope I can get it under control xxx

  27. Please add proper cc. Or enable viewers to help do it. Auto-gen cc is too hard to follow.

  28. not eating animal products? Seems to avoid some of the issues, at least. Are there any resources/books on vegan low fodmaps?

  29. Thank you so much for your insight! I've been struggling with my health for a while now, trying out so many things diet-wise, all to no avail. I only recently hit upon the FODMAP link & have experimented a little & seen some positive results. I wonder, on the low FODMAP do I have to eat much less? I'm already super thin & am concerned I might disappear

  30. Yes. lol I always check labels its definitely second nature since going vegan. Even foods I eat often I still check the labels! just to 'make sure' the company didn't change the recipe and make it non vegan or something LOL. weird. I know but its what I do. Haha. Great video!

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