Thanks for taking the time to talk with us Sharon, we’re thrilled to sit down and learn more about the face behind The FODMAP Friendly Vegan!
Thank you! I was thrilled to learn you guys exist, and are providing such a fantastic resource for IBS sufferers, who are often caught in an information overload storm when they are first diagnosed.
To start with, can you tell us a little about vegan eating, for those unfamiliar with this approach to eating? Which foods are included and excluded?
Sure. Not to be confused with vegetarianism, where meat, fish and/or poultry are excluded, vegans, in addition to being vegetarian (i.e., excluding all forms of meat), also exclude other animal products and by-products, such as eggs, honey, and dairy products. Vegans get their nutrients instead from wholegrains, pulses, legumes, nuts and seeds, fruits and vegetables. Within veganism there are also several forms – such as raw foodists, paleo-vegans, etc. Veganism will often extend beyond dietary habits, with many vegans choosing not to use leather, wool, fur, silk, cosmetics and soaps containing animal products and/or tested on animals. I guess the best way to explain veganism is that it is a way of life that seeks to, as much as possible, exclude all forms of exploitation of and cruelty to animals for food, clothing, or any other purposes. People can be, or become, vegan for a number of reasons, including religious, environmental, ethical and/or health concerns. I’m not a big fan of labels, especially when it comes to dietary habits as I feel this creates psychological prisons and restrictions, but hopefully this gives you a bit more of an idea.
How long have you been a vegan for, and what was the path which led you to this way of eating?
I have been vegetarian for at least the past ten years, and vegan for maybe the last six. Truth be told, while I completely align with the ethical reasons for choosing this way of life, I am, what you’d call, “vegan by default”. My post graduate studies in nutrition have led me to believe that while you can obtain all the nutrients you need from a vegan lifestyle, it can be much harder, and I do have a real appreciation for eggs and what little nutritional powerhouses they are. I agree, most eggs purchased at supermarkets (you really can’t even trust those that claim to be “free range” or “organic”) are produced in an unethical manner. However, I do have good friends who live just down in Byron that run a beautiful farm where I know all their animals are probably treated better than I am at most hotels! However, unfortunately due to my digestive issues, despite being low FODMAP, I am unable to tolerate the albumen in eggs. I’m not a fan of dairy products for health reasons, and am yet to have seen honey produced in an ethical manner, so, there you have it, “vegan by default”. Of course I also have a love of animals, and an appreciation for life that I don’t think should be restricted to human life simply because we have certain higher level executive functions. I’ve also been a yogi since about age 12 (my Dad was a champion martial artist and encouraged me to try it), and so was exposed to the lifestyle from a very young age. Yoga too has done wonders for my digestion.
How does FODMAPs fit into vegan eating and your choice to adopt a low FODMAP vegan lifestyle?
I remember forcing myself to eat at least one apple every day, guided by the “an apple a day keeps the doctor away” slogan. However, each time I munched away on an apple my stomach would feel like it was about to spontaneously combust. Years later I discovered I am unable to digest fructose (in addition to gluten), thus most fruits high in fructose (such as apples) make me inflate to the size of a jumping castle and send my belly into a solo cha cha! I was devastated when my dietitian recommended I adopt a low-FODMAP diet to manage my severe irritable bowel syndrome symptoms. If you scan the list of foods high in FODMAPS you’ll discover that many of them are incredibly healthy. I was heartbroken to find out I had to “cut out” some of my favourite fruit and veggies. What’s worse, as a VEGAN with fructose malabsorption my options were even more limited. While there were plenty of FODMAP resources out there, the majority were very reliant on animal-based products, as these tend to be low FODMAP. Was I really going to have to live off bananas and rice? Surely Not.
Everyone is different in how they react to different foods. While those of us with sensitive stomachs tend to avoid anything that we’re told may cause digestive distress out of sheer fear, what must remain at the forefront of your mind is that there is no “one size fits all” when it comes to digestion. Contrary to what we’ve been told, we aren’t what we eat … we are what we absorb.
Where do your studies fit into all of this, and what sort of qualifications have you obtained?
I completed my undergraduate qualifications in psychological science and was lucky enough to graduate valedictorian through nothing other than blood, sweat and tears. I’m by no means naturally gifted but I tend to be a perfectionist, hence the results. My academic success gained me entry into a competitive Masters of Nutrition, and I am also a certified yoga instructor and have certificates III and IV in fitness, group fitness and nutrition, in addition to a post graduate diploma in nutrition. I would like to go on to do my PhD in digestive health.
Do you still follow a diet low in FODMAPs yourself? Has your approach to FODMAPs changed over the years?
I certainly do, but the important thing to remember with the low FODMAP diet is that it is just that, a LOW not NO FODMAP diet. FODMAPs are not inherently unhealthy. On the contrary, several high FODMAP foods are incredibly nutricious, and are a source of prebiotics, the food for the probiotics (or gut-loving bacteria) in our stomachs. There’s no point loading up on expensive probiotics if you’re depriving your body of the prebiotics that are required to fuel these little guys. It’s also important to remember the low FODMAP diet is NOT meant to be a lifelong diet. Once you have passed the elimination phase, where the aim is to heal your gut lining and let your digestive system rest, it’s important to start (with the help of an appropriately qualified practitioner) re-introducing each food group to determine what are your trigger foods, and in what quantities you can tolerate them. For example, in my case, fructose is my nemesis. This means I really do have to watch my fruit intake, and almost entirely eliminate high FODMAP fruits. However, polyols, provided I don’t go overboard, are OK, so there’s no real need for me to cut them out. Music to my ears as I love my avocados, snow peas and mushrooms!
Can you give us a sample day of eating, low FODMAP vegan style?
I’ll usually start my morning with a low FODMAP smoothie, maybe some homemade brown rice seeded or quinoa sprouted seeded bread and peanut butter and sliced banana, then have some FODMAP friendly nuts and seeds or FODMAP friendly veggie chips as a snack, before a big “Japanese-style” macrobiotic bowl of steamed greens, FODMAP friendly serving of pulses, wholegrain, seaweed and fermented veggies for lunch. Sometimes I’ll have a salad but raw foods in large quantities (what I need to feel satisfied) don’t tend to sit too well. For afternoon tea I’ll have a sweet snack from my book, then for dinner I’ll usually have a tempeh or Latin-inspired dish loaded with heaps of veggies and herbs. Basil is my favourite herb at the moment. I even want to name my child Basil but my mother has sworn she’ll disown me! If I have a free downloadable FODMAP Friendly Vegan shopping list on my site for those to get a better idea, as well as an “In my Kitchen” page on the website, where I go into greater depth about the health benefits of these ingredients.
Do you ever find it difficult when dining out, being vegan and low FODMAP? What are some challenges you face?
Hidden onion and garlic powders in sauces for sure! The “cleaner” a food is, the better, not just for health reasons but also for identifying FODMAPs. I’ve actually written an article on my site with tips for eating out or when travelling on the low FODMAP diet that those following the low FODMAP diet might find helpful.
What is the most enjoyable factor of low FODMAP vegan eating for you?
Without a doubt the relief I have experienced from my painful symptoms of IBS. I was to the point where I was no longer a functional human being. My stomach pains were so severe that I was unable to get out of bed, and had burns on my stomach from sleeping with a hot water bottle. My family and friends were desperate, as was I. What’s worse, we had thrown so much money at specialists, medications (both mainstream and alternative), and were just left feeling defeated after each attempt at recovery failed. It is my aim to use my years of research (and what will be many more years of work) to let others know that you don’t HAVE to live this way. There is a solution. It will take a little planning and work from your side, but the benefits greatly outweigh any effort. The important thing is to not lose hope.
What is your favourite FODMAP Friendly Vegan recipe?
Oh gosh talk about putting me on the spot. Maybe because I have such a sweet tooth, but I think it would have to be my peanut butter fudge. This also tends to be one of people’s favourites from the book. I love that it’s so simple to make, and bursting with healthy fats, proteins, and you only need a little to feel super satisfied, which is great because it means it lasts longer … and by longer I mean a few days max!
What is the most common misconception you think people have about low FODMAP and/or low FODMAP vegan eating?
When it comes to the low FODMAP diet, the most common misconception is that it is a life-long diet that should be applied equally regardless of who you are. Regarding veganism, it’s always the same concern – that you won’t be able to meet your nutritional requirements, which is simply not the case. When it comes to veganism, everyone immediately freaks out that you won’t be getting enough protein. There are SO many misconceptions about protein and just how much we need out there, that it’s driven me to dedicate an entire blog post to it. You can read it here.
Where can people learn more about you?
The best place is the website – www.thefodmapfriendlyvegan.com, where you can find plenty of helpful free resources, diet, exercise, and equipment guides, and is the only place to get the award-winning FODMAP Friendly Vegan eBook. I’m very active on social media, and, if studies / full-time work permit, I will post every day to my Facebook and Instagram accounts.
Thank you so much for your time!
