The Fodmap Friendly Vegan

03/09/2026

Hello everyone, 🙋🏻‍♀️

Team, I have an update. It’s a long one because you deserve an explanation rather than me simply vanishing into the shadows!

I’ve foreshadowed this for a while, but I’ve reached the point where I find it increasingly difficult to remain actively engaged on social media.

For a long time, I’ve wrestled with the harm these platforms can cause while recognising their benefits: connecting people, supporting small businesses, building communities and making information accessible.

But with the rise of AI, misinformation and disinformation, I’m no longer sure the benefits outweigh the costs to society. I’m also increasingly uncomfortable with algorithms that seem designed to encourage us to sell something or lose our reach. The FODMAP Friendly Vegan community once grew to around 21,000 on Instagram and 30,000 on Facebook, with posts reaching thousands of you. 🙏 These days, many posts reach fewer than 100 people unless I pay to promote them.

I don’t want to sell you something you don’t need. I do want to help counter the health and nutrition misinformation that encourages people to hate themselves, feel guilty about food or be afraid of what they eat. 💩

I try to make choices consistent with my values, and continuing to actively participate on platforms whose values I fundamentally disagree with is no longer something I’m comfortable supporting.

So, what does this mean for The FODMAP Friendly Vegan? 👇🏻
• I’ll no longer actively post or respond to messages here. I’m not ignoring you! I simply won’t be monitoring these platforms regularly.
• I’ll keep the pages up and continue selling my eBook to help cover website costs, so the information remains available.
• If finances are a barrier, please contact me through the website. I’m sure we can work something out.

Most importantly, thank you. It’s been a wild ride and a real life highlight. 😭

Tagging some reputable sources you may like to follow. 🔖

- Yours in good health,
Sharon (AKA The FODMAP Friendly Vegan) 💜🥕

28/06/2026

Peanut Butter & “Jam” Smoothie 🥜🍓🥛✨ The childhood classic, upgraded for grown-ups who still want dessert for breakfast 😏

If you grew up on peanut butter and jelly sandwiches, this one’s going to feel very familiar… just colder, creamier, and slightly more socially acceptable at 7am. 🥶🍓

Peanut butter is a nutrient-dense plant food rich in healthy fats and protein 🥜💪, helping to support satiety and energy. It’s made from simply ground peanuts, making it one of the more minimally processed pantry staples. Paired with fruit, it becomes a delicious post-workout option that balances protein, carbs, and fats in one creamy blend ✨

For a low FODMAP vegan approach, peanut butter is generally well tolerated in moderate serves, making it a handy ingredient for satisfying snacks and smoothies 🌱💜

Is it a smoothie? Is it dessert? Is it nostalgia in a glass? Yes. 😌🍓

This recipe is one of 60+ included in my “Starting a Low FODMAP Vegan Diet” eBook 📔✨
👉 Download it here: https://thefodmapfriendlyvegan.com
Inside you’ll find:
✔ 60+ low FODMAP vegan recipes
✔ Breakfasts, snacks, mains, drinks & sweets
✔ FAQs, a food & symptom journal & shopping lists
✔ And a whole lot of “why didn’t I have this sooner” energy 😏🌱

Sending smoothie love your way 💜🥜🍓✨

27/06/2026

https://www.fodmapeveryday.com/get-your-garlic-fix/

We show you how to get your garlic and onion fix while following the low FODMAP diet, even during Elimination. No need to be deprived!

27/06/2026

Maple Cranberry Pecan Granola 🍶🍇🍯
⠀
I love this recipe! It’s so versatile and makes the perfect healthier vegan breakfast option, or an excellent snack on the go as it doesn’t require refrigeration. Make a whole heap over the weekend and keep stored in an airtight container for easy munching during the week. 👌⠀
⠀
Makes: 7-8 cups⠀
Time taken: 45 minutes⠀
⠀
Nourishing Ingredients 👇⠀
• 3 cups gluten-free rolled oats (I use )⠀
• ¾ cups activated pecans, roughly chopped⠀
• ¾ cup walnuts, brazil nuts and/or any of your favourite FODMAP-friendly nuts, roughly chopped⠀
• ½ cup organic desicatted coconut⠀
• ½ cup sundried cranberries ⠀
• ½ cup rice flour ⠀
• ½ tsp himalayan salt⠀
• 1 tsp cinnamon⠀
• ¾ cup coconut oil, liquid state⠀
• ½ cup rice malt or maple syrup (both work equally as well)⠀
• 1 tsp vanilla or 1 drop of pure vanilla essence⠀
⠀
Extras 👇⠀
• plant-based yoghurt ⠀
⠀
To Create 👇
• Preheat an oven to 300◦F (150C).
• Combine oats, cranberries, nuts, coconut, flour, salt, and cinnamon together. Set aside.
• Whisk together the coconut oil, syrup, and vanilla until smooth.
• Pour the coconut oil mixture over the oat mixture and stir until fully combined.
• Spread the mixture evenly on to an unlined, rimmed baking sheet. It should be a thin, single layer (you can use the base of a spoon or spatula).
• Bake for 40 minutes, stirring halfway through at 20 minutes and checking at the final 10 minutes (depending on how evenly it is spread, some parts may be ready before others).
• After 40 minutes, remove from the oven but do NOT stir the mixture - allow it to cool completely before storing in an airtight container!
• Notes: the less you stir during baking the more “clusters” will form (great for snacking!)
⠀
Love this recipe? Remember the 195 FODMAP Friendly Vegan eBook is available for SALE on www.thefodmapfriendlyvegan.com

26/06/2026

https://www.thinkingnutrition.com.au/exercise-fasted-or-fed/

Is it better to exercise fasted or fed? I look at the scientific evidence behind fasted versus fed exercise.

26/06/2026

Miso Glazed Tempeh Fillets with Sesame Ginger Zucchini Noodles 🍜🥒💚✨

Tempeh is basically the “don’t judge a book by its cover” of the plant-based world. Not winning any beauty contests… but absolutely showing up with main-character energy on the plate. 😏🦆

Made from fermented soybeans, tempeh is naturally rich in protein and beneficial plant compounds, and the fermentation process helps make nutrients more bioavailable 🌱✨ It’s also one of the more gut-friendly ways to enjoy soy compared to heavily processed alternatives.

Fermented soy foods like tempeh and miso have long been used in traditional diets and are often better tolerated in a balanced approach to plant-based eating. Paired with fresh veg like zucchini noodles, you’ve got a light, nourishing, flavour-packed meal that actually feels good to eat 💚🥒

And yes… it turns out ugly ducklings can absolutely become dinner goals. 😌✨

If you’re navigating a low FODMAP vegan diet and want simple, satisfying recipes like this, you’ll find this dish (and 60+ others) in my NEW eBook 📔🌱

👉 https://thefodmapfriendlyvegan.com/product/a-low-fodmap-vegan-diet/

Sending fermented foodie love your way 💜🌱🍜

25/06/2026

https://alittlebityummy.com/blog/sports-fuelling-and-the-low-fodmap-diet/

Struggling with IBS symptoms during exercise? Learn how to fuel workouts on the low FODMAP diet with dietitian approved pre and post workout meal ideas and practical guidance from the Monash University FODMAP team.

25/06/2026

Banana Peanut Butter Chocolate Chip Breakfast Cookies 🍌🥜🍪✨

Cookies for breakfast is just “meal planning with confidence,” and honestly, I respect that energy. 😏 These soft, chewy breakfast cookies bring together banana, peanut butter, oats, and chocolate chips in one very convincing excuse to eat dessert at 8am.

Bananas provide potassium and natural sweetness 🍌✨, while oats add fibre to support digestive health 🌾. Peanut butter brings satisfying fats and plant-based protein 🥜💪. For a low FODMAP vegan approach, keep in mind that ripe bananas are best enjoyed in moderation, and peanut butter portions should stay reasonable to keep things tummy-friendly. 🌱💜

Big thanks to for sharing this wonderful recipe with us! 💜

INGREDIENTS 👇

🍌 3 spotty bananas
🌾 1.5 cups oats
🌾 3/4 cup gluten free flour
🥜 1/4 cup natural peanut butter (drippy style)
🍁 1/4 cup maple syrup
🧂 1/2 tsp baking soda
✨ 1 tsp vanilla extract
🍫 Dark vegan chocolate chips (as desired)

METHOD 👇

1️⃣ Preheat oven to 350°F (175°C) and line a baking tray with baking paper.

2️⃣ In a bowl, mash the bananas until smooth-ish (lumps are welcome, we’re not running a pastry school here).

3️⃣ Add maple syrup, peanut butter, and vanilla extract. Mix until well combined.

4️⃣ In a separate bowl, combine oats, gluten free flour, and baking soda.

5️⃣ Pour the wet mixture into the dry ingredients and mix until a thick dough forms.

6️⃣ Fold through dark chocolate chips.

7️⃣ Scoop spoonfuls of dough onto the baking tray and gently shape into cookie rounds.

8️⃣ Bake for 18–20 minutes, or until lightly golden on top.

9️⃣ Let cool slightly before eating… or don’t. We’re not here to judge cookie enthusiasm. 😏🍪

Happy baking, FODMAP friends! 💜🌱✨

24/06/2026

https://thefodmapfriendlyvegan.com/when-traditional-is-best-the-role-of-herbs-and-spices-in-relieving-symptoms-of-ibs/

Oftentimes when people think about drinks that can aid digestion, they picture these disgusting fibre-filled pond-water looking contraptions that taste just about as good as they look. Sure, there are some widely available supplement drinks that may contain ingredients that have been linked to impro...

24/06/2026

Banana Choc Chip Oatmeal Bars 🍌🍫✨🥣

If bananas had a retirement plan, it would definitely be “get baked into something delicious and become a breakfast hero.” 😏 These soft, chewy oatmeal bars are perfect for busy mornings, snack attacks, or pretending you’ve got your life together at brunch.

Bananas bring natural sweetness and potassium 🍌✨, while oats provide soluble fibre to support gut health and keep you fuller for longer 🌾. Flaxseed adds plant-based omega-3s and helps bind everything together 🧡. For a low FODMAP vegan approach, enjoy in moderation and consider smaller portion sizes due to banana and oat content 🌱💜.

Big thanks to (my OG fave!) for sharing this wonderful recipe with us! 💜

INGREDIENTS 👇

🌾 1 cup rolled oats
🌾 1 cup oat flour (or blended oats)
🥛 1 1/4 cups almond milk
🍁 2–3 tbsp maple syrup
🍌 2 ripe bananas
🍎 2 tsp apple cider vinegar
🌱 1 tbsp ground flaxseed
✨ 1 tsp cinnamon
🧁 1 tsp baking powder
🍫 1/4 cup vegan dark chocolate chips

METHOD 👇

1️⃣ Preheat oven to 200°C (390°F) and line or grease a square baking pan.

2️⃣ Stir the apple cider vinegar into the almond milk and let it sit for 10 minutes to lightly “curdle.”

3️⃣ In a bowl, mix together all dry ingredients except the chocolate chips.

4️⃣ In a blender or bowl, mash or blend the bananas with the milk mixture, maple syrup, and flaxseed until smooth.

5️⃣ Pour the wet mixture into the dry ingredients and stir until fully combined.

6️⃣ Transfer batter into the prepared baking pan and spread evenly.

7️⃣ Sprinkle chocolate chips over the top.

8️⃣ Bake for about 30 minutes, covering loosely with foil halfway through to prevent over-browning.

9️⃣ Allow to cool for at least 5 minutes before slicing into bars… or longer if you enjoy self-control (rare, but admirable). 😏🍫

Happy baking, FODMAP friends! 💜🌱✨