Hi I'm Michelle the irritable vegan I'm here to share my vegan low fodmap story and
hopefully take some of the BS out of IBS now today's video is on something that's
really close to my heart and I'll be perfectly honest right from the outset
it's not a topic that we're going to be able to do any kind of justice to in one
video so it's probably going to turn into like a little bit of a miniseries
and it's on the topic of FODMAPs and food waste if this sounds like something
you're interested in make sure you stay tuned let's get into it
so when you first embarking on your fodmap diet food waste may not be right
at the front of your mind there's so much to take in there's so much to deal
with and there really is such an information overload that certain types
of things may just not even figure on your radar but once you get into the
fodmap diet particularly the elimination phase and you start kind of picking out
all those teeny tiny little portions of food that make up safe quantities or
green-light quantities then all of a sudden you're gonna realize that you
seem to be left with an abundance of food that you're not physically able to
eat in a decent time scale let's say so as an example let's take something like
canned lentils which are the preferred variety of lentils on the low fodmap
diet so once these have been rinsed and drained thoroughly then we're probably
left from an average can with about 250 grams of lentils now the safe portion of
canned lentils per meal is 46 grams so you can see that we're actually allowed
less than a fifth of a tin and if you're in the early stages of the elimination
phase or your somebody who does suffer with the effects of fodmap stacking then
you're likely to only eat those lentils once in a day and not for for
consecutive meals in the same day so having said that that would mean that
that tin of lentils would need to stay open for five days which isn't really
ideal I mean I'll be the first to admit that I am a bit fly-by-night when it
comes to best before dates and I'm eating leftovers and things like that
I'm quite happy to eat leftover food to eat food that's been opened as long as
it's been stored properly in a container with a lid in the fridge for the
majority of the time it's not been hanging around in a hot kitchen it's not
been hanging around without a lid on overnight anything like
that then I am a little bit liberal with the length of time that I'm prepared to
eat something but even my maximum is usually about three days so I would say
five days really is pushing it and I would think that if you look on the back
of most canned food it tells you to eat it within 24 hours
now obviously food manufacturers need to cover themselves for liability so they
do tend to err on the side of caution but I still personally think as somebody
that is quite liberal with eating leftovers and quite liberal with eating
foods that have been open for a while I think five days is pushing it now if you
happen to live as part of a family as part of the couple with housemates then
there's every chance that somebody else could make use of that food but particularly
for me in the case of lentils that isn't the case because my husband doesn't eat
pulses he doesn't like them so even for myself giving myself three days of
leeway that would mean there would be two days worth of lentils that would
need to be binned and I think that's an issue and as I said when you first start
on the low fodmap diet it's not going to be front of mind you know you've got so
much to deal with but I do think it is something that we need to start
addressing the case is exactly the same for something like an avocado where they
say 1/8 which I think again is I'm just going to check this 30 grams so they're
saying that you can have 30 grams of avocado as a safe low fodmap portion now
for the typical avocados that I tend to buy and the avocados that are typical
here in the UK 30 grams is usually probably just under a quarter of an
avocado now as vegans we are all well aware exactly what happens to the rest
of the avocado a second after you cut it so they're not the
best ingredient to have hanging around anyway let alone when you're only going
to be eating like less than a quarter of this avocado as I say probably over
several days so exactly what are we supposed to do with the rest of it now
just a disclaimer here I don't have the answers for these things but I really
think it's important to start the discussion I am fortunate in the fact
that I live with another person who more often than not will eat the remainder of
the food that's left over I can usually cook it into a meal the following day
and I'm pretty confident that compared to perhaps somebody who lives alone my
food waste on a fodmap diet is gonna be significantly lower but what is
happening to those people who do live alone now Monash themselves are very
very vocal about the fact that they do want people to eat as wide a variety of
food as possible they don't want people restricting themselves further to just
one or two items that are readily available to them that they know they
can eat day after day after day that possibly there's not going to be a lot
of wastage from they do want you to get as much variety as possible and I'm an
absolute advocate of this I really do believe that we do need to be eating as
wide a diet as our symptoms will allow and not self restricting but then how is
that even possible particularly if you're somebody who lives alone what is
happening to the rest of this food what are you actually gonna do with the
remainder of the food I don't have the answer but I just don't know how it's
possible so from my perspective if I had been going through my elimination phase
as a single person living on my own I really don't think that I would have
eaten a variety of food as wide as I was able to knowing that the
rest of that food was going to be eaten by somebody else and that kind of brings up
lots and lots of questions about whether people are actually regulating the
things that they're eating not necessarily solely based on their
symptoms and reactions but also based on the fact does this ingredient warrant me
buying it does it warrant me cooking it does it warrant me opening it because
the rest of it is possibly gonna have to be discarded and I know that there are
ways of preserving food but then that again brings into question having the
facilities to do that having a freezer that's big enough because by the time
you get to eight weeks of the end of an elimination phase you are gonna need a
huge freezer for all these little bits and pieces of frozen food it also brings
up the question of the quality of the food once it has been frozen not
everything freezes perfectly not everything is perfect once it's been
frozen and then defrosted I know this from personal experience because I will
try to freeze anything that has the potential to become food waste and I've
eaten some pretty nasty meals in the past because I had it was something that
I'd frozen and thawed and it really was not good the second time around but that
was done as a matter of principle of not wanting to waste it so not only is there
a possibility that people are controlling their food from a food
wastage point of view but also that they're possibly missing out on essential
vitamins minerals and just the joy of eating by having to then eat something
that has been frozen and defrosted and possibly isn't at its best and this
isn't just an issue that we need to be aware of during the elimination phase
because as we know during your introduction or challenge phase you are
required to eat low fodmap diet all the way through
now if we're doing it absolutely textbook our reintroduction or challenge
phase can last us at least nine weeks beyond however many weeks we did the
challenge phase so potentially there is months and months and months and months
and months there of eating restricted portions of certain foods and then on
top of that the challenge phase brings a new element to it because as we know
during challenge phase we challenge very small portions of ingredients there's
even more potential for waste there and I think that from that aspect that's
slightly different because if for example you have to challenge an item
say onion you got to cut into that onion so that you can get the required
portion for your challenge phase and you have a reaction on day one so you know
that you're not going to continue to challenge for days two and three your
body has made it perfectly clear that that item does not suit you that that
item will flare you up it will make you feel ill it will make you feel dreadful so
then you're left with an onion that is obviously gonna go to waste so I think
from that point of view we need to take that holistic approach that this food
item yes it is going to go to waste but if I eat it if I continue to eat it it
is going to make me ill and obviously we wouldn't do that with anything else we
wouldn't do that with something that we knew to be contaminated with something
that we could smell was was off was sour just something that we suspected was not
fit for consumption we wouldn't then force ourselves to eat it for the next
three days in order to eliminate the food waste so obviously there needs to
be a little bit of common sense around this and there needs to be a little bit
of consideration for yourself and for what your body's telling you so that is
a that is a slightly different topic but still all-encompassing into the idea
of FODMAPs and food waste so a few little tips I've come up with
and like I say these by no means solve the issue but they're just things to be
a little bit mindful of during the fodmap diet and one of those is possibly
if you have the facilities for it switching from fresh fruit and
vegetables to frozen frozen spinach is a great example because spinach as we know
usually comes in these huge big bags and although it withers away to nothing the
allowed portion of spinach is quite small so usually by the time that you
would get through that if you were eating it every day the chances are that
once that bags been opened the rest of the spinach is not going to be of great
quality so things like frozen spinach which usually comes in very small almost
kind of ice cube little rounds that you can maybe portion out so maybe that's
something that you could consider also making yourself familiar with the
storage capabilities of foods that have a very small portion amount so for
example let's take chick peas or lentils once they've been rinsed once they've been
drained are they an item that you could freeze as they are and enjoy eating them
as much as you did the day that came out the can or are they really something
that needs to be cooked into a meal and then used at a later day there's also
the option there of as I say cooking the ingredient into a meal now this can be
done either in individual portions so that you know that the amount of that
fodmap in there is exactly as it should be or you could do a a larger portion
of food and as you freeze it right on the top of there that a third or a quarter
of that is a low fodmap portion because as much as you think you can remember
you're not gonna remember in three weeks time when you come to look in the
freezer exactly what's in there and exactly what portion is suitable for
you so I tend to freeze most things in in Tupperware containers that I've saved
from from previous meals and I would put a piece of sellotape on
top so that I'm not damaging the Tupperware so that I'm not having to try
and rub the writing off the top away or getting confused the next time I use it
that the thing that it says on the lid is not actually in there I'll put a
piece of sellotape on the lid and write in sharpie on the sellotape exactly
what's in there the date that I've frozen it and the quantity of it that
is a low fodmap suitable portion another idea if it's available to you and if
it's in your budget would be to shop at a farmers market or a food and vegetable
market somewhere where you can choose the exact quantities you need and you're
not forced to buy big bags of things that you can literally buy one or two of
certain things and know that that's going to be enough for you for the week
you know that you're not buying in excessive amounts that you then need to
try and freeze cook use up and also that you're not buying it in an amount that's
gonna potentially make you eat more of an item just to save wasting it but
that's not always something that's available to everybody another thing
could potentially be if you you don't live with other people with flatmates
with people that you can share a meal with could be maybe getting together if
you're a single person with another single person with a friend and buying
in bulk but kind of portioning things out or sharing the cost with another
person and sharing the ingredients with another person and again that that won't
work for everybody but that is another possibility that people could think of
there's also the opportunity that if it's an ingredient there isn't going to
preserve well if it's something that you know isn't gonna last very long once
it's been opened could you potentially make it into an event make a meal of it
and invite people over so however many portions that particular item will cook
can you cook a meal for friends and family and share it out that way so that
you get your portion of it and also that you feel like it hasn't
gone to waste but obviously that isn't something you can be doing on a daily or
even a weekly basis in most cases but it's just something to think about in
the case of tinned items or dried goods if you do happen to have things in bulk
if there are things that you previously had in your kitchen before the fodmap
diet and then you definitively realise on the fodmap diet that they're not
suitable for you then there's a potential there that you could donate
them to your local food bank to a local charity that collects food and a lot of
supermarkets these days will have places as you leave in the supermarket where
you can donate tinned goods particularly at certain times of year there will be
food banks that accept these types of foods all throughout the year as long as
they're all in date as long as they haven't been opened as long as they
haven't been tampered with then food banks local food banks local food
charities will be extremely grateful for them there's also the potential if you
have room to store these items that you are recommended by Monash to regularly
retest items that you've previously had a negative reaction to so in the case of
tinned goods say for example tinned legumes
they usually have quite a long date on them often it can be several years into
the future so if you've tested them this time and you weren't quite sure as to
the reaction then by all means if you've got the space available to you keep that
item in to retest again in six months time and then you'll have a definitive
answer and if the answer is still this item doesn't suit me then potentially
you could look at donating it then and as I say most of these suggestions are
not going to be suitable for every person every phase of the low fodmap
diet it very much depends on you and your circumstances and to some extent
your own personal tolerances but it's just an idea to get the conversation
going and I've really love that now I've thrown some of these ideas out there
to you that you're gonna throw some of them right back at me the
more we talk about this the more heads we get thinking about this type of topic
the more likely we're going to come up with more solutions easier ways of doing
things and in ways that we hadn't previously thought of so I really do
want to get this conversation started whether food waste is a topic that
front of mind for you or not I think as vegans and even as custodians of this
planet food waste is something that we do all need to think about and as I say
I am NOT trying to guilt anybody into trying to produce less food waste I'm
not trying to guilt anybody that does have to discard these items into feeling
like they shouldn't eat them or that they shouldn't have as wide a variety as
somebody else I'm literally just trying to start the conversation because I do
think it needs to be addressed and I and I really think that there is a
responsibility on the behalf of Monash as well to perhaps give a bit more guidance
as to what we do with the remainder of this food as they're telling people that
they do need to eat this variety there is a responsibility there whether it be
from Monash whether it be from your own dietitian to come up with solutions for
exactly what we're supposed to do with the rest of the food and I'm not saying
for a minute that they're advocating food waste I know that it's not the case
but I sometimes feel that we're only getting a part of the equation and
there's this whole area that isn't been addressed that nobody's speaking about
and as the fodmap diet becomes more and more prevalent as more and more people
have been recommended to the diet we have to address the fact that there is
an ever increasing scope for more and more food wastage I'm not trying to be
controversial for controversials sake and I'm not gonna all of a sudden
present the answer to you in a kind of aaaaaahhhh because I really don't know myself and I
do know there are certain things that I do that can help with the food waste but
I only know those from my perspective from my point of view with the fact that
quite often more often than not I share a meal with another person I share the
food and the ingredients with another person I'm sharing the cost of the food
with another person so that's the perspective that I'm coming from so I
would really really love to hear from from people in all different types of
situations people with big families people who are alone people who have
more limited access to things like freezers and the capability of storing
and preserving food for longer and hear if you've been able to come up with any
suggestions or any ways of minimising expense waste food whilst still managing
to eat as wide a variety as possible and I'd love it if we could start that
conversation in the comments below and continue that conversation out I'm
really hoping that we can come up with topics and things that will be the
feature of future videos that we'll try and tackle in future videos but I really
think it's important to get this conversation started so now it's time to
hear what you think has the concepts of FODMAPs and food waste occurred to you is
it something that you're concerned about is it something that you're just putting
out of your mind whilst you focus solely on the diet is
it something that's not even an issue for you I'd really love to hear your
opinions and your ideas for how we tackle this moving forward as always
thanks so much for watching and I'll speak to you soon Byeeee.
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