Don't think you can go low-FODMAP if you're a bloated vegan? Think again

Don't think you can go low-FODMAP if you're a bloated vegan? Think again


IBS can have a completely devastating impact on quality of life. But because experts still don’t know exactly what it is or what causes it, there are no concrete means of managing symptoms beyond controlling what you eat.

That’s why low-FODMAP eating is so popular among people living with the syndrome.

FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols (what a mouthful…) – groups of carbs known to trigger digestive symptoms like bloating, gas and stomach pain. Cut those down and you’re more likely to rest easy. Although it’s only supposed to be a short-term solution, it’s still a restrictive regime which sees certain fruits and veg, wheat, legumes, garlic, onions, dairy and sweeteners all gone from your diet.

That may be fine if you’re a meat eater; you could just follow a standard gym-bro diet of boiled chicken, eggs and green veg. But if you’re vegan? Surely you’d be left with nothing to eat?

Carrie Gill, AKA The Wild Gut Project, is a vegan Instagrammer and YouTuber who is sharing her experiences of managing ‘wild’, turbulent symptoms of IBS using the low-FODMAP diet protocol.

‘It started as a personal project in 2017 when I attempted the diet and found there were almost no resources available for people also following a vegan lifestyle,’ Carrie tells

It was pretty lonely so I started a YouTube channel and website to share recipes and my journey.

How to be a low-FODMAP vegan

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