The Fodmap Friendly Vegan

25/06/2025

Wednesday hump days are treat days. Half way mark. All the things you have to tell yourself to justify something sweet (not that you ever have to justify your food choices!) 🍌🥜🍫

Today I'm going to make them this amazing creation from . Frozen banana popsicles covered in nut butter (I love me some good 'ol crunchy peanut butte) & raw vegan dark chocolate + toasted salty almonds! Oh yeah!! 👍🏼👍🏼

Bananas and FODMAPs have been a bit of a worldwhind over the years.
The answer to "are nanas low FODMAP?" is it depends. ⚖️

Bananas can be low FODMAP, but it depends on their ripeness and the specific type. Unripe or firm, yellow bananas are generally low FODMAP. However, as bananas ripen, they accumulate more FODMAPs, particularly oligofructans, making ripe bananas higher in FODMAPs. 😷

The Monash University FODMAP Diet App is a valuable resource for specific information on low FODMAP serving sizes and different banana varieties. 👍

More info at https://thefodmapfriendlyvegan.com 💜

25/06/2025

Low FODMAP salad bonanza! 💜 🥗

The FODMAP Friendly Vegan -

24/06/2025

AVOCADOs & the low FODMAP diet - a smashing discovery!!! 🥑💜👇

Avocado is one of the early foods to have been tested when the low FODMAP diet was first being developed over 15 years ago. At that time, avocado was found to be a particularly rich source of sorbitol - one of the key sugar polyols that is limited as part of a low FODMAP diet. 😷

As such, avocado has featured heavily in many low FODMAP diet resources throughout the years, often labelled as one of the key foods to ‘avoid’ when following the first step of the diet. ❌

So you can imagine the Monash FODMAP team's surprise when we recently re-tested avocado for FODMAPs, and did not find that it was high in sorbitol! Instead it was found to be high in perseitol, a sugar that behaves like sorbitol at times. 😲

They were reluctant to change the rating from red to green because perseitol is likely to have similar effects in the gut to sorbitol and mannitol, so may be a symptom trigger for those with IBS who are sensitive to polyols. Avocados also have a very high fat content, and fat is another potential symptom trigger for some individuals with IBS. 💩

As a compromise, they have decided to update the overall serving size information and traffic light ratings for avocado according to the new results for perseitol. For the purposes of the app, ratings for perseitol will appear where sorbitol would, however they have included an asterisk referencing a special statement outlining the presence of perseitol as an important sugar polyol unique to avocados. 👏

HOW COOL IS SCIENCE MAN!!!??? 🤓

24/06/2025

https://www.fodmapeveryday.com/what-to-do-if-you-have-digestive-issues-and-nothing-is-working/?fbclid=IwY2xjawK6KMBleHRuA2FlbQIxMABicmlkETFiVmlRSG1VaDVZZ2xLS2ZOAR4_-S1-_sd4phCkyn6BlvdLqCiPr5mxoDYp3IZpK6anuQ5uaCvdjqoI3jfIiA_aem_74LpjXm6pzpK4_Ra7xd1Ng

What To Do If You Have Digestive Issues and Nothing Is Working! There are steps you can take to get yourself to a symptom-free place.

23/06/2025

Oatmeal chocolate chip cookies!🍪💖

These beauties are soft and sweet, oaty and chocolaty!! THE BEST 💜

Make a batch of these first thing in the week to have on hand for when those 3pm munchies hit. Meal prepping like a total girl boss thanks to the incredibly talented .ca - the OG recipe queen! 👸🏻

INGREDIENTS 👇
2 tbsp ground chia (or ground flax)
1/2 cup water
2 cup gluten-free oats
1 cup almond flour
1 cup gluten-free flour
1 tsp baking powder
1/2 tsp sea salt
1/2 tsp cinnamon
1/2 cup coconut oil melted
3/4 cup maple syrup
1 tsp vanilla
1 cup chocolate chunks

METHOD 👇
1. Make "chia eggs" by whisking together ground chia and water. Let sit for at least 5 mins.
2. In a large mixing bowl combine oats, almond flour, gluten-free flour, baking powder, sea salt and cinnamon. Mix to combine.
3. In a separate smaller bowl, combine your wet ingredients: chia eggs, melted coconut oil, maple syrup, and vanilla. Whisk to combine.
4. Pour wet ingredients into dry and stir to form a sticky dough. Add chocolate chunks and mix again. Cover bowl with clean dish towel and refrigerate cookie dough mixture for 20-30 minutes (this allows for easier, non-sticky rolling).
5. Preheat oven to 350F/175C. Line a baking tray with parchment paper and gently form dough into balls, about the size of a golf ball. Place cookie dough balls on baking tray, approx. 2 inches apart from each other, and push down to flatten. Bake cookies for 10-12 mins. Or until golden and browned

Enjoy! 😘

23/06/2025

https://thefodmapfriendlyvegan.com/product/fodmap-friendly-vegan-ebook/

This is unlike any other eBook you’ve ever come across. The FODMAP Friendly Vegan is a 195-page resource and recipe book for those looking to clean up their diet and introduce more plant-based, wholesome foods. The eBook includes handy food and equipment guides, exercises to promote digestive heal...

22/06/2025

Raw Rich Chocolate Truffles 😱💜🍫 ⠀⠀⠀⠀
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HAPPY Sunday peeps! 🎉
Who said truffles have to be unhealthy?! These raw coconut truffles only require a handful of ingredients, a few spare minutes, and a sweet tooth! 🍬 The 100% natural ingredients contain high levels of tryptophan and healthy fats, important for optimal brain function and cell membrane health. In summer, these are delicious frozen and resemble a ganache chocolate flavoured ice cream with a melt-in-your-mouth texture. 👅⠀⠀⠀
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Don’t go too crazy on these (hard I know), as they contain a fair bit of natural sweetener, which can still on occasion flare IBS symptoms in sensitive tums .. still a winner!🏆 ⠀⠀⠀⠀
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For the Chocolate Truffle Filling 👇⠀⠀⠀⠀
• 3-4 small ripe Avocados⠀⠀⠀⠀
• 1/4 tsp Sea Salt (will enhance the flavours of the cacao)⠀⠀⠀⠀
• 2 tbsp unsweetened Almond Milk (homemade is best)⠀⠀⠀⠀
• 1 tsp pure Vanilla Extract⠀⠀⠀⠀
• 4 tbsp pure maple or rice maltsyrup
• 4-5 drops of pure stevia (depending on desired level of sweetness)⠀⠀⠀⠀
• 1/2 cup raw cacao powder ⠀⠀⠀⠀
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For the Chocolate Coating 👇⠀⠀⠀⠀
• 1 cup coconut oil (in a liquid consistency)⠀⠀⠀⠀
• 1/2 cup raw cacao powder⠀⠀⠀⠀
• 1/2 cup pure maple or rice malt syrup ⠀⠀⠀⠀
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💜 https://thefodmapfriendlyvegan.com 💜

22/06/2025

https://www.monashfodmap.com/blog/help-reduce-ibs-symptoms-naturally-introducing-ayurscience-gasnix/

Monash FODMAP Blog

21/06/2025

Zucchini Choc Pecan Cookies 🥒🍫🍪⁠
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This recipe results in cookies that are soft, slightly chewy and just oh so good. They’re also the perfect lunchbox snack. Nut free, hidden veg, and did I mention tasty? And what kid (big or small) can resist chocolate chips right? They are also freezer friendly. To freeze, cool the Zucchini Chocolate Chip Cookies completely then store in a container or zip lock bag. 👍⁠
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Zucchini is packed with beneficial nutrients including Vitamins C and A, potassium, folate, and fibre. This all contributes to a healthy heart by decreasing the risk of stroke, reducing high blood pressure, and lowering cholesterol. You really can’t taste the zucchini at all in this recipe so no chances of having those “I know you’re making me eat veggies” faces! The small quantities per cookie means the serving size remains low FODMAP so no qualms there! 🙌⁠
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This is one of SIXTY recipes contained in the Starting a low FODMAP vegan diet eBook! You can download the eBook from the site (where you got the first book). 📔

21/06/2025

https://www.fodmapeveryday.com/low-fodmap-soy/

The low FODMAP diet is not a soy free diet but you have to know what soy ingredients are recommended and which to steer clear of.

20/06/2025

Vegan Shepard’s Pie 🍅🍆🍴 ⠀⠀⁣⁠
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Shepard’s Pie is the ultimate warming Friday night comfort food 👅.... It is often considered a winter dish but can be enjoyed as a family favourite any time of year - it just depends what side dishes you fancy it up with (steamed veg & mash for winter, or salad for summer). This recipe is excellent served warm or cold (the flavours are left to marinate the longer you leave it in the fridge) ... meaning versatility is your culinary bitch! 🙊👊

Ground meat traditionally used in this dish is incredibly processed, has an acidic effect in the body, is high in animal fat and therefore takes longer (and is difficult) to digest. The acidic nature of animal-based products is why many carnivores experience awful gastric reflux or burp/belch/have skin breakouts/feel lethargic etc. 👎⠀⠀⁣⁠
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Despite containing nothing but vegetables and a few spices, this vegan variation is just as hearty and filling... I've tried it out on my die-hard Paleo athletic friends who don't believe me it's not real gravy 😏 While it does involve a lot of peeling and chopping (comes with the veg territory), the pie can be stored in an air-tight container to use as jealousy-inspiring leftovers for at least a week, so rest assured the effort is definitely worth it! 👌⠀⠀⁣⁠
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The full recipe for this sure-to-be family favourite is available in the award-winning 195 FODMAP Friendly Vegan eBook ... available for SALE on www.thefodmapfriendlyvegan.com

20/06/2025

OH EM GEE!

If you’ve been avoiding cauliflower, we have exciting news for you! Cauliflower now has a low FODMAP serving size.