Recipes & Rituals — IBS

Getting enough protein on a vegan diet is the single most common concern among people who are trying to lose weight plant-based. The good news is that it is entirely achievable — and if you have IBS or a sensitive stomach, it is still possible with the right approach.Why Protein Matters for Weight LossProtein is the most satiating macronutrient. It keeps you fuller for longer, reduces cravings and helps preserve lean muscle mass during a calorie deficit. Most UK adults — vegan or not — are under-eating protein. The NHS recommends 0.75g per kg of body weight as a minimum,...

If you have IBS, you have probably seen dozens of protein powders claiming to be gut-friendly, clean label, or suitable for sensitive stomachs. But there is a critical difference between a brand that makes a claim and a brand that has been independently certified.What Is FODMAP Friendly Certification?FODMAP Friendly is an independent certification programme run by a team of Australian dietitians and food scientists. It is one of the leading certification programmes specifically designed to verify the FODMAP content of food products.To earn the FODMAP Friendly certification badge, a product must be independently laboratory tested and meet strict limits for...

If you have IBS and you're trying to choose between brown rice protein and pea protein, you're asking exactly the right question. Both are plant-based. Both are popular. But for a sensitive gut, they are not the same.The Key Difference for IBS SufferersPea protein is derived from yellow split peas — which are moderate to high FODMAP depending on the serving size. In large amounts, pea protein can trigger the same bloating, cramping and urgency that makes IBS so miserable in the first place.Brown rice protein is naturally lower in FODMAPs. It is derived from whole grain brown rice and...

An evidence-based UK guide to improving your gut microbiome through diet — the 30-plants-a-week rule, fibre, fermented foods and the IBS-friendly way to do it.