#006 Sharon Rosenrauch is the FODMAP Friendly Vegan

Our guest for this episode, Sharon Rosenrauch,  was valedictorian at Bond University, has a Bachelor of Psychology, is completing a Masters of Nutrition with a view to starting her PhD, and is a speaker, a mentor, a creative problem solver and author of the FODMAP Friendly Vegan eBook. Let’s find out more on how the FODMAP Friendly Vegan helps some IBS sufferers.

Quote for this podcast episode: “You are not what you eat; you are what you absorb.”

In this episode, you’ll learn:

  • How and why Sharon came up with the low FODMAP diet for vegans.
  • What is a brain-gut connection?
  • The importance of keeping a symptoms journal.
  • What foods are easier to digest.
  • What is tempeh and how to cook it.
  • Why it’s important to eat fermented foods.
  • What is the key to nutrition?
  • Foods for breakfast that are low FODMAP and vegan.
  • Food tips for vegans and low FODMAP travelers.
  • What distinguishes Sharon from other food bloggers?
  • What are the biggest tips for the vegan and low FODMAP follower?



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Can’t listen to this episode right now? Read the transcript below!

LARAH: Hello and welcome to a new episode of the Low FODMAP Diet and IBS Podcast. Today my guest is Sharon Rosenrauch. Sharon has a Bachelor of Psychological Science, a Masters of Nutrition and she’s a low FODMAP vegan recipe creator. She has founded a company “The FODMAP Friendly Vegan” and is passionate about showing those with digestive issues like herself that food is not the enemy and that people with those issues can enjoy wholesome plant-based dishes without suffering from the digestive storm aftermath.  She takes a scientific approach and explains difficult concepts in layman’s terms. She has years of research in the area distinguishing herself from other health food bloggers. Welcome, Sharon. It’s so nice to have you here on the podcast.

SHARON: Thank you very much, Larah. Thank you for having me.

LARAH:  It’s a pleasure. Can we start by telling the listeners a bit more about yourself and how you came across the low FODMAP diet?

SHARON: Yeah, sure. I think, like most who struggle with food intolerances, I am a very naturally anxious person. I like to have a million things going on in my life at once. I like to keep busy. Sometimes it’s good, sometimes it’s bad. Most of the time it’s good, but it does mean a lot of stress. So like someone who internalizes a lot, I don’t really like confrontation, so I was internalizing a lot of anxious nervous energy, which I only really realised when I started studying psychology and understanding how the mind works.

I had tried a multitude of diets. I’ve been vegetarian/vegan. I’m saying that because I do believe that you can have certain foods, for example eggs, ethically, but unfortunately, because of my digestive issues, I’m sort of a default vegan. If it was up to me, I would eat all plant-based and possibly a little bit of eggs every now and then because of their amazing nutritional properties. But obviously, most likely, it’s from some farmers, some friends of mine down in Byron, but I’ve tried that a few times but it was never a good idea. My stomach does not like eggs and they’re very difficult to digest  and I didn’t know that. For that reason, I wrote “The FODMAP Friendly Vegan” and not the “The FODMAP Friendly Vegetarian”. I had experimented with a few diets and a few different nutritionists. At that time, I wasn’t studying nutrition. I was just doing my undergrad in psychology, but I did know that I was very interested in the area of health psychology and how psychological barriers can cause digestive issues and sort of combining nutrition with psychology. So I’ve seen a number of dieticians and GPs. I had number of procedures done: endoscopies, gastroscopies, so a whole heap of things and nothing had really come up with anything solid.  We found that I was celiac and we found that I was lactose intolerant, but I was already eating predominantly vegan and healthy. Those diagnoses mean nothing, when you’ve already eliminated dairy and you don’t eat gluten because you just eat very natural. So I tend to eat more ancient grains like quinoa, millet, buckwheat. I wasn’t really having either of those, so to be told that you are lactose intolerant when you are vegan is a bit funny, really.

I stumbled across a whole list of nutritionists and I stumbled across one by accident. I can’t remember exactly how to be honest with you, but I do know she changed my life. Her approach to nutrition was completely different to anything I’d heard before and she mentioned the low FODMAP diet. She did mention that she wasn’t a huge fan of it because it does eliminate a whole heap of very important prebiotics. Now that I have studied a lot about nutrition, I appreciate what she means by that and I agree with her. It’s never a long term diet, but it was a short term fix.  I found that it was one of the few things that I was able to introduce, which was difficult being vegan, and part of the reason I’ve started the FODMAP Friendly Vegan was that I had no resources. There was nothing out there for FODMAP and veganism, as it was more very animal protein based because animal protein is obviously much lower in fibre so it’s easier to digest.

I started researching for myself and it became a little bit of an obsession because I found that the more I researched and the more I incorporated it in my own diet, the better I felt. Then I thought that other people need to have access to this, so in my free time — which didn’t really exist because I was still studying full time and working full time and I also work full time in academia — I created this book “The FODMAP Friendly Vegan”. I decided to make it an eBook because I wanted it to be  a) cheap and b) big. I wanted to put as much information in it, as I could. So years of research equalled 195 pages, which I went to publishers with and which was going to cost an astronomical amount, so not so much for my printing and all that, but also more for the end product for the consumer.  I already feel like people who have digestive issues are spending so much money on probiotics and vitamins that the last thing you want to do is make something unaffordable for them. So I made it as an e-Book.  Another reason that I made it an eBook was because I’ve included a lot of links that people can click on and be taken to a website or to resources that I’ve found helpful.  I guess that’s how it all came about. Yeah.

LARAH: That’s fantastic. At the end of this episode, we will go into the details of where people can find your eBook as well because it sounds like it could be a really good tool for everyone that is vegan and on the low FODMAP diet. As you said, there still aren’t that many resources for those that are following a vegan diet, as well as a low FODMAP diet. So do you follow mainly a low FODMAP diet now? Is this helping your IBS symptoms at all?

SHARON:  Yeah look, I think, like you are, I’m predominately now  85% FODMAP. I actually had some testing done. Unfortunately, only three of the sugars can be tested for. The remaining FODMAPs can’t be, and it is expensive and it’s a horrible preparation, so unless you’re very desperate, I probably wouldn’t recommend it to anyone. It doesn’t really tell you too much. I have, through the elimination diet, been able to identify that my particular trigger is fructose, so I can only really have very small quantities of fructose. I’m okay with polyols and with other starches and sugars like disaccharides, but overall, for me, it is fructose.

Having known that, I have significantly reduced that, so I’d say I’m probably 90% low fructose diet, but the remaining FODMAPs I have introduced because, as I mentioned, I do believe that they are vital to our diet, and having a well-rounded diet, specially being vegan, but even just to anybody.  I did want to reduce my fibre intake significantly which I had done during the elimination phase, so I would say yes, I follow about 85%, overall, of a low FODMAP diet. If my stress levels are very high, I might bump it up a little bit more to compensate. I do believe in the mind-gut connection and how our mental well-being can influence physiological factors like gastric secretions and enzyme productivity — all that kind of stuff. Eventually I’d like to go on and do a Ph.D. on that topic because again, there isn’t very much research out there. It’s a very new area.

LARAH: Yeah, that would be very interesting and I’ve read about it in several forums.  Well first of all, people get told that it’s all in your head and that you should be able to eat anything you want. And then, they’re asking, is it really all in my head? Well, in a sense, you know, they say this second brain is in the gut, so there is a relationship with that.  So maybe, when you feel like it we can talk a bit more. Maybe we can just have a whole episode on that.

SHARON: Definitely.

LARAH: ….the brain-gut connection….

So considering that the low FODMAP diet is quite limited — and you touched on that a little bit already – to what food we can eat. A lot of the high FODMAP foods include things like fruits, vegetables, grains and pulses. To me, it doesn’t seem that vegans on a low FODMAP diet are left with many choices. Can you explain to me and to the listeners how vegans can eat nutritious food that is also low FODMAP?

SHARON: It’s a bit of a misconception that a lot of vegan foods are high FODMAP. There are a multitude of vegetables and a multitude of fruits even that are actually low FODMAP. Even the ones that are high FODMAP, a lot of people find they can tolerate them in smaller quantities. There is something called a FODMAP load which is essentially how many FODMAPs you consume in one meal. So, for example, avocado you can have now it’s recently been discovered. Previously, it was up to two slices, but now, it’s been discovered that you can have up to almost half of a small avocado1. That’s considered a FODMAP friendly serving.

LARAH: That’s fantastic news. I love avocado.

SHARON: Me too, me too. Now, if you go ahead and have half of an avocado with three cups of broccoli, some beans and some apple slices afterwards, that’s going to be a problem.  You’ve gone over your FODMAP load because you’re having whole heap of FODMAPs in different groups and combining it in the one meal. However, if you have a predominantly low FODMAP vegan dinner, — and by that, I mean using FODMAP friendly vegetables, maybe some zucchini, some eggplant, and you might roast it in some coconut oil which is good because it is antibacterial as well.  You can have it with maybe some tofu or some tempeh and a few slices of avocado, and you’ll be fine. More than likely, you’ll be fine. I hate to say blanket that you’ll be fine because everybody reacts to different foods, but it’s a case of learning what your body can and can’t tolerate.

I highly recommend keeping a symptoms journal so you can track your process and you can see which foods — high FODMAP or not high FODMAP — because you might even be reacting to some foods that are low FODMAP for different reasons. They might have a high histamine content; they might be high in other sugars you don’t agree with, so I think it’s important to monitor your symptoms.

But to answer your question, there are lots of vegan foods that you can eat. I have a shopping list on the website which is free for you to download. It’s a PDF document, but a whole heap of grains. Most grains are low FODMAP minus the ones that contain gluten. What I mean by that is that all varieties of rice are low FODMAP: quinoa, small quantities of buckwheat, millet. These are all quite relatively easy to digest. Grains, I recommend you pre-soak prior to cooking them.

In terms of protein you can have things like tempeh. There are a lot of FODMAP friendly nuts like pecans and walnuts. The only real high FODMAP nuts are things like hazelnuts and almonds which tend to be harder. So the other softer nuts are pretty much fine.  All your seeds are low FODMAP as well. Most of your teas are low FODMAP and a whole range of fruits and vegetables. Just in case, I’m doing a bit of research to see which ones are and which ones aren’t.

LARAH: Yes, thank you. You mentioned tempeh just now and I discovered tempeh about a year ago. I was also doing a vegetarian eBook and was trying to find what was vegetarian and low FODMAP. I discovered tempeh in the supermarket and I was actually pleasantly surprised that it is not bad at all. It is quite good when mixed up with things. I use it with scrambled eggs and vegetables.  Can you explain a little bit about what tempeh is and what it is made of and maybe give the listeners a couple of ideas on how they can cook tempeh?

SHARON: Sure. I use tempeh a lot. I actually prefer tempeh to tofu. The reason is that tofu is actually quite of a processed food. Because of that, it’s actually easier to digest for many people than tempeh. So the difference I guess, is that tofu foods very processed into something that doesn’t even really look like it resembles food into a white block. To be honest, I don’t want to say it’s delicious, I don’t want to say it’s disgusting. It tastes like nothing. It tastes like what you mix it with so because of that, it’s quite versatile. I actually use it quite a bit in my desserts, and in my savoury dishes, I use it to make sauces — a sort of vegan-like replacement for mayonnaise which is actually quite nice because it’s creamy when you blend it. Tempeh differs from tofu in that tempeh is the whole soybean and it’s fermented to create like a compact nutritional powerhouse, that some people digest very easily. I personally, don’t have too many issues. Others find they can do small quantities, and others who have soya intolerance, find they can’t do it at all. Basically, it’s made by fermenting the whole soybean using beneficial bacteria like lactobacillus. So it’s quite good, especially for those of us who don’t have yogurt or probiotics in our diet. Fermented foods are very important to increase the good bacteria in our gut.

LARAH: Okay, that’s great. Thinking about fermented food — and I’m not sure if you know much about — you know those fermented cabbages that sell in Australia in health food stores? Are those good for us? I have bought them before and I don’t usually use more than a tablespoon or a couple of a tablespoons and I seem fine with that.

SHARON: Great, yeah. Look, when it comes to fermented foods, you don’t need a lot of them. My favourite culture in the world is the Japanese, and especially when it comes to diet, they have it spot on. They do something called macrobiotic principles, which includes a whole grain, for example, a brown rice, and maybe they use, sometimes, millet as well in their cooking. And then they have a protein sauce whether that be beans or they use a lot of fish. Obviously that’s not a vegan option. And then they have seaweed, something for their iodine, and a little bit of fermented food.

Now what including in fermented food is especially with high carbohydrates foods which all your vegan meals will be high carbohydrates foods. It actually helps break down the carbohydrates and makes it easier to digest. At the end of the day, the catch phrase to the FODMAP friendly vegan is “You aren’t what you eat; you are what you absorb”. So you can be eating all the healthiest foods in the world, but if you’re going to twirl it and it’s all staying there, then you’re wasting a lot of money.

The key to nutrition is understanding how foods work synergistically to increase the absorption of their different vitamins and minerals. Including fermented food in your diet is very important. You don’t need a lot of it. It’s almost microscopic the quantities that you need in comparison to the rest of your meal. One tablespoon is fine — or two if you can tolerate it — but starting small, absolutely, and working your way up.

With regards to sauerkraut³, some people can tolerate it okay, others can’t. Technically, some varieties of cabbage are FODMAP friendly. My issue with sauerkraut is that a lot of them, to increase flavour, contain garlic and onion which are so very FODMAP unfriendly. I very rarely get to meet somebody who says that they can have garlic and onion following a low FODMAP diet. Even myself, whose main issue was fructose, I struggled very much with those triggers. They are very difficult to digest. So if you read the ingredients that may contain these things… Like I buy one from a place called Peace Love and Vegetables, and my favourite one is actually from a company called Lewis and Son, and they use carrot, kale and broccoli, and that’s it, and the good bacteria and sea salt and turmeric. It’s delicious. You can make your own sauerkraut; I do have a recipe.

In short, see how you go. Fermented foods are great, whether you include the sauerkraut. If you can’t tolerate sauerkraut, it’s not the end of the world. You can have fermented foods in the form of tempeh, of miso paste; it’s fermented and tamari sauce. There are all these other ways that you can include fermented foods without having to have sauerkraut, but I do like sauerkraut and it’s a good food to include.

LARAH: Thank you, Sharon, for that advice. Yeah, that’s for sure — all these different possibilities, which is great. I just wanted to discuss something with you. There are things that I read in various forums and posts in IBS groups. People seem to really struggle with some of their meals — and that’s not even people that are on a vegan or vegetarian diet, but just in general. I also belong to a low FODMAP diet Italian group, and Italian breakfast is pretty much like a sweet breakfast with pastries and biscuits — totally unhealthy. They’re all asking “Oh, what can we have that is not high FODMAP?” So for vegetarians and vegans that may be in Italy so I can pass the message, any idea of breakfasts and snacks that are low FODMAP and vegan?

SHARON: Yeah, definitely. The best thing to do, like I said, is probably to head on over to the website and have a look at the options there, but it depends what you’re after. if you have a sweet tooth, I really like making things like amaranth², quinoa flake or rice flake porridge. You can do something cold overnight. It’s like an overnight oats, I guess, but a gluten free version. You prepare them with a little bit of plant-based milk, whether that be almond milk, canned coconut milk or rice milk, and you leave them overnight in the fridge. It creates a thick paste porridge, which is delicious. Then you can add a little bit of FODMAP friendly fruit like some mashed banana, or even some maple syrup or rice milk syrup, to give it a little bit of sweetness.

I like making things I can take on the run because I’m usually out the door quite quickly. I make a lot of FODMAP friendly granolas just by mixing some activated and then lightly roasted grains like amaranth and some seeds. I make a nice buckwheat cluster, where I sort of combine my granola with some maple syrup and put it in the oven on low heat. I do this on the weekend and then I break it up into little clusters almost like a biscuit. The kids love that, too. Whenever I bake it, they get really happy about that. I make black rice pudding as well, which is yummy and low FODMAP.

If you are more of savoury person in the morning… Oh, I forgot, I also make a nice mousse just by blending some tofu with some fruits and plant-based milk. It sounds disgusting, I know, but you need to try because it comes out almost like an ice cream consistency — very thick like a nice thick pudding which is very satisfying and high protein as well.

LARAH: Hmmm… Delicious.

SHARON: So more of savoury tooth… I like making the tempeh scramble that you mentioned. I make that too. I also do something called mini vegan omelettes which uses a little bit of tofu to hold it together, almost like an egg binder, and it’s very delicious. I actually have had people who could not believe that it doesn’t have egg because it tastes so much like an omelette. I like mixing it up and experimenting in the kitchen. The good thing is, once you have a good recipe that’s a base, you can change it by adding different fruits each day, different nuts. Not only is it a good way to get a range of nutrition — because obviously, different foods have different nutritional benefits — but it’s also a good way to experiment to see what you can and can’t tolerate.

LARAH:  Yes, it sounds like there are plenty of options for low FODMAPers that are also vegan.

SHARON: Yeah, definitely. That’s the key message I want to get across is that variety will not be an issue for you.

LARAH: Absolutely great. Any tips that you can give to vegans who are following a low FODMAP diet when they’re travelling or going on a holiday?

SHARON: Yeah, definitely. I have written a blog post about it, but basically, when you’re travelling it’s difficult, especially if you’re someone that’s shy and doesn’t want to be pain. I know that I used to be quite shy and I would sort of even be sick because I would rather say, “Okay, well I can taste onion in this and I asked for no onion…” but they’ve already made it and I’m too shy to give it back. At the end of the day, I think you need to learn to be assertive because it is a health condition and even though IBS might not be as well understood as other health conditions, it is still a health condition. If you find that you’ve requested something that has not been made according to your specifications, and you know it’s within your rights, just politely say, “Look, actually, if I eat this, it will make me sick”, which is the truth.

FODMAP Friendly Vegan Book Front Cover

Going back to your question, I usually take snacks with me. I find it’s hard to find FODMAP friendly snacks for vegans out on the run unless you are willing to have something like a fruit salad or juice which, for me, won’t fill me up. I need more than that, so I take FODMAP friendly nuts and seeds with me. I take rice cakes; I take gluten free muesli that I’ve made; I take freeze dried banana chips; I take something you may think is strange, but I sometimes take seaweed or even some spices in my bag because if I order a very plain meal, which is what I usually do when I go to a restaurant. I’ll probably order steamed veggies and maybe a side of rice. If they have tofu on the menu, it’s great. If not, then I’ll order something else and I’ll sort of take out my little dusting condiments when I can as well.

I have salads when I’m out and I always ask for the dressing on the side because you never know if it has onion. You just don’t know. It’s quite easy to ask for a garden salad with no onion. It’s really no water off their back. Protein shaker cups as well.  I usually don’t recommend protein shakes.  I do not like that form of artificial nutrition despite them saying that it’s all natural. There’s no such thing as an all-natural protein shake. I’ve never seen in my life protein powder growing in nature, and when I do, I’ll shut up. The only exception is when people go overseas to a third-world country. In that circumstance, because of the hygienic worries that come with washing the fruit and vegetables with their water, I do recommend that people do take a supplement like a protein or some sort of, I hate this forever sustagen type vegan. There are vegan ones. The best protein powder I can probably recommend would be one called… It’s skipped my mind now. It’s one we sold here on the Gold Coast and it starts with a ‘p’.  You might know it, Larah.

LARAH:  They’re like pea-proteins but I think they’re high FODMAP pea proteins?

SHARON: No, it’s not a pea protein, this one. It’s a low FODMAP one. It’s made by a company… I need to get back to you because it’s skipped my mind now. This is how frequently I eat it, but there are good vegan proteins out there. There’s one run by a guy who is a vegan and a weightlifting champion. His name is Billy Simmonds. He’s a very nice guy. Like I said, I’m not a fan of protein powders, but if I have to go for one, I would do that. So if you’re travelling to another country, I do recommend that you have some soy substitute.

LARAH: That’s great. And I will put the links of those proteins in the show notes so that people can refer to them and maybe order them. That’s great.

So, Sharon, you are very unique as an IBS sufferers and following a low FODMAP diet and being vegan, so I think these are very distinguishing points from other food bloggers. Can you tell us a little bit more about what else distinguishes you from other people that are in this field?

SHARON:  I think, predominantly, when it comes to blogging, anyone can do it. Anyone can get on a computer and starting giving people advice. I think that’s both the beauty and also the danger of the internet because, with this issue, we’re actually dealing with quite a sensitive population who are quite vulnerable and require good advice. If you haven’t studied and don’t have the qualifications — and more importantly than the qualifications, but the knowledge to back up what you’re saying, it can potentially be quite dangerous. I don’t think anyone would die, but I do think you can cause a lot of health issues for people.

I think what distinguishes me from other bloggers is that I have years and years of research behind me. I did very well in University; I graduated valedictorian in my undergraduate degree. In my post graduate degree, I’ve been asked to speak in conferences. That’s not for me to blow my own horn because I’m in no way naturally intelligent, it’s just been a lot of hard work and a lot of study. I genuinely do want to help people. I think most bloggers out there do genuinely want to help people, but I think because of that, they get caught up and they start offering advice that is beyond their capabilities to give. Regardless of whether or not you choose to buy my books, follow me, or whatever it is, that’s fine. It’s 100% your personal decision. My biggest piece of advice is make sure that whoever advice you are following, that it’s not just somebody who takes pretty photos of food because that’s all well and good, but really focus in on their information that they’re giving and make sure it’s coming from a verified source.

LARAH: That’s really true, Sharon. I agree 100% with you. Is there anything that we haven’t touched on? I know that we were going to talk about where to find your book? And I will put a link to your website and also specific links to the recipes and some of the blog posts we talked about. Anything else you would like to add, Sharon?

SHARON: No, I just think that the biggest message I wanted to reiterate again to people was, as I mentioned guys, if you’re spending a lot of money on a healthy diet and you know you’re trying to eat vegan and you’re still not feeling good and you don’t know why, I just want to assure you that there is help out there for you. Being a FODMAP friendly vegan doesn’t have to cost a lot of money. If anything, it will probably be cheaper because animal products tend to be costlier.

There’s a variety of food for you. It’s just about educating yourself. It will be a learning process and it probably won’t be an enjoyable learning process. I don’t want to lie to you, but once you know your triggers, and once you know what you can and can’t have, the relief you experience and the personal freedom that it produces with being able to go to a yoga class and not having to worry about passing wind or being able to go out to eat with your friends and having a rough idea of what you can order and what won’t upset you, is very liberating. Just remember that you’re not what you eat; you are what you absorb. It doesn’t have to cost you a million dollars. If you have any questions, time permitted, I’m always willing to answer anyone’s questions.

The final point I want to stress is about making sure that you’re getting your advice from somebody who knows what they’re talking about, so use that as your take-home message when it comes to following this diet. Also remembering that it’s not meant to be a lifelong diet. Like we both mentioned — Larah and I were speaking prior to the podcast and saying, “Roughly, how much of your diet is low FODMAP?” and we both were saying it was 85%, or maybe 80%, depending on the day. It’s important that you do start to introduce some of these high FODMAP foods. They contain prebiotics which is the food for the probiotics. It’s what increases the good bacteria in your belly. There’s no point spending millions of dollars on probiotics, which I know are so expensive. if you’re also not giving them food to live because they’ll die in your system.  So yeah, I guess that’s it. Thank you for having me, Larah.

LARAH: Thank you so much, Sharon. That was fantastic. We got some very good points and hopefully, all the vegan and IBS sufferers out there have some good resources they can now go to. Would you like just to tell us where our listeners can find you — your website, your social media, and anything else you want to share? They will also be put into the show notes.

SHARON: Sure. My website is quite easy, it’s www.thefodmapfriendlyvegan.com. Currently that’s the only place you can buy the eBook from. I did that for a reason. If I were to release it to a publisher or to somebody else, the price of the book would have to go up significantly, and I don’t want that. So at present that’s the way that you can get the book. The eBook is 195 pages. It contains exercise guides, resource guides, clickable links, shopping lists, foods and symptoms journals, a list of high FODMAP, a list of low FODMAP. It contains supplements that I recommend, it contains 65 recipes which you can cook I’m just because I am so sick of picking up a vegan cooking book only to see one raw recipe after another because who eats like that? No one. It contains of 65 recipes from each category, so some for breakfast, some snacks, some drinks, some main meals, some desserts because that’s how a human being eats. So that’s what you can find there.

In terms of my social media, I post quite a lot of content. I try to post at least daily, but as I said, I work and study full time, so I do my best, but my number of followers seems to okay, so I must be doing something right. On Facebook, I am facebook.com/thefodmapfriendlyvegan, and on Instagram, the same thing: @thefodmapfriendlyvegan. I give a lot of free recipes there too as well, just whatever I’ve been working on that night. If I think it’s photo-worthy, I might give you the recipe.

LARAH: That’s great. Thank you so much. That’s such precious advice that you gave us today, and hopefully I’ll be able to interview you some other time and talk about that brain-gut connection. Thank you so much Sharon, I appreciate it.

SHARON: No problem at all. Thank you. Bye.

LARAH: I hope you have enjoyed this episode of the low FODMAP diet and IBS podcast with my guest Sharon Rosenrauch. You can find all the links and the resources we’ve been talking about during this episode on my website www.lowfodmapdiets.com/6 . Thank you, and I hope you will join us again next time.  Goodbye.

Links and resources mentioned in this episode:
FODMAP Friendly eBook
Prana (proteins) 
Billy Simmonds – Vegan Bodybuilder
Links to Sharon’s website:
The FODMAP Friendly Vegan
Links to Sharon’s social media:



¹It is to be noted that avocado has been tested low FODMAP for the following quantities (correct information in August 2016):

  • Monash University low FODMAP app (1/4 of a whole avocado or 40g)
  • FODMAP Friendly app (1/2 medium size avocado or 120g)

² Amaranth flour is gluten free, but has been tested high FODMAP by Monash University (correct information August 2016), but Amaranth puffed grain has been tested low FODMAP by Monash University up to 1/4 cup or 10g.

³ Sauerkraut has been tested low FODMAP by Monash University (correct information August 2016) only up to 1 tablespoon or 10g

Use your personal judgement when consuming the above food. Personally, like for any other food I am not sure I can tolerate, I would try a very small serving and see how I react.

About Larah

I have been suffering from Irritable Bowel Syndrome for many years, but it took a longtime to get a diagnosis, since then I have been following a low FODMAP diet, which has changed my life for the better. This is my story and experience with IBS and the low FODMAP diet.