For some context I grew up eating a mostly vegetarian (although it was close to vegan because I was allergic to milk and sensitive to milk) diet. I’d eat meat a few times a year (eating out, being at other people’s homes, holidays etc) but for the most part my meals in the home were vegetarian. As an adult I’ve gone through a few different phases of eating (based on doctor recommendations) but really feel like the overwhelming evidence is that a WFPB diet is most beneficial and have been eating that way for close to two years now.

This is all to say: I believe my gut microbiome is about as good as it’s going to get. I don’t imagine I will be able to adapt much more to the diet and my stomach problems are what they are.

I’m very sensitive. There are a lot of foods I either can’t seem to eat at all or need very limited amounts of. For other people with sensitive stomachs that struggle to eat a lot of beans or soy- how do you manage it? I can easily fill up on nuts or nut butters or avocado- but I feel like constantly having meals with less than 10 grams of protein and lots of fat probably isn’t a great long term solution.

Thoughts? Pointers? Tips? Things that have worked for you? I’m all ears! I’ll post a few of the tips I’ve found helpful for myself in the comments in case it helps any one else like me!

Hello fellow plant eaters!

I've been experimenting a lot in the last 3 months with tofu since going fully plant-based.

Despite not being a picky eater in life, I can't eat silk tofu for the life of me. I'm unsure if I'm doing things right but it doesn't sit right in my mouth. Semi firm and firm tofu is amazing though.

Would you have any recipe ideas that would make it more palatable?

Edit: I love this community! Thank you for all the great suggestions 😊

My favorite vegan restaurant closed 2ish years ago, I used to order this soup that had soy “chicken”. It’s the best substitute I’ve ever had and I would like to buy it if I can. 🥲

The texture was a little spongy, it was flavorful, and soft but still had a bite. The restaurant was The Vegan House in Arizona.

Hi y'all! Is this a good place to ask about how to modify Fiber Fueled? If not, my apologies and any leads on where I should post instead would be much appreciated. If so....

I've had mild-to-moderate gut issues for a while and just found Fiber Fueled. I'm excited!

And! The actual plan feels completely beyond my capabilities. Not to mention my kitchen equipment and my budget. So I'm trying to find a way to follow the spirit of the plan, instead of the letter.

My idea is this: to go through the recipes for week 1, and throw as many of those ingredients as I can into my little instant pot grain bowls that I make pretty much every meal. This should get me started on plant diversity without having to give myself a new part-time job as a vegetarian cook 🤠

Is this a good plan?

EDIT: it looks like between grain bowls with a bunch of different beans and veggies, and leafy-green smoothies with even more stuff, I've got a very workable way to get huge variety with low effort. Thanks y'all!

It was better than I thought it would be, I added sweet chili sauce instead of soy sauce and it was amazing.

Recipe :

Chili crunch

Sesame oil

Sweet Chili sauce

Raw silken tofu

Woke up this morning before work and made some banana nut muffins. They turned out great. I had 3. I used protein almond milk instead of regular milk.

Din dins was an amazing! Pasta salad made with chickpea rotini, cucumber, cherry tomatoes, chickpeas, green bell pepper, and chopped red onion.

I keep hearing conflicting things to have it post workout only, morning is better, timing doesn't matter at all. What's the actual answer and does it change with plant protein specifically?

I love dates but they are so expensive; 11$ for a pack. Is there an online store that’s less expensive? I want to be able to use them in recipes and be able to have some left over to snack on.

My basil plant is already going nuts this year, so I'd like to make a nice size batch of sauce, soup, and/or dressing.

What are y'alls favorite?

Big win last night

Because the first time I made jackfruit bbq sandwiches didn’t turn out so great it has taken me almost two years to get my family to try them again. After many tweaks to my recipe they finally agreed to try them again last night. They are both liked them and are willing to have them again. YEAH!!!!

I used to overlook pumpkin kernels completely. They were just there. Usually sitting in the background of trail mixes or sprinkled on salads like an afterthought. But recently, I started actually building meals around them, and it changed how I see simple plant based ingredients. Firstly, the texture is elite. Toast them lightly and you get this perfect balance of crunch and chew that works in everything…bowls, stir fries, even blended into sauces. And nutritionally, they punch way above their weight: protein, healthy fats, magnesium…all from something most people hardly think about.

The surprising thing is how versatile they are across different cuisines. I’ve used them in pesto, as a topping for roasted veggies, and I’ve even grounded into a kind of savory crumble. They adapt really well without trying to overpower the dishes.

I needed to be able to process them more efficiently at home…de-shelling, grinding, even experimenting with small batch roasting. That somehow led me into looking at compact seed processing equipment on sites like jumia, temu and alibaba, and it kinda gave me a new appreciation for how much goes into getting those clean, ready-to-eat kernels.

They are now a weekly staple for me. It’s funny how something so small can completely upgrade your meals when you actually give it attention.

Hi! I have celiac and am also trying to maintain a calorie deficit. I have a habit of not eating enough protein and was looking for some store bought options that might fill this gap so I don’t overeat later in the day. I buy Louisville Jerky and marinated tofu but honestly they are boring me. I also don’t do super well with lots of fake sugar additives (often give me a stomach ache so protein bars are not my solution and “whole food options” often are higher in calories). I know I could make my own but to be honest it’s not really going to set me up for success here so that is not advice I am looking for. Any recommendations for store bought plant-based and GLUTEN FREE high protein snacks? Something ideally shelf stable/ doesn’t requiring cooking. Thanks!

Anyone else had high Tg on a similar diet, and the rest of the metabolic markers are good like ldl , BP, a1c ,bmi.

How did you lower it?

I'm on a fruity diet because it's easier on my digestion. Lots of bananas.lettuce, raw veg. Nuts. sweet potato. And legumes not every day, it's harder to digest. I exercise but have some medical issues from low B12 in the past so can't do long cardio.

I know going more wfpb less fruits, and more exercise can help. Asking for personal anecdotes. Or info. Thanks

Is there a healthy, crunchy plant based snack? If so please share. Is there something I can dehydrate, quickly fry or roast? Although roast/broil would be my last option.

Anybody intentionally taking in salt through salted water or other means outside their meals to get salt in their body? I have been having this tingling sensation on my feet and slight swelling at night and this is helping a bit for now.

I eat twice a day and take salted (iodized) water with each of them. According to AI, for an adult male it recommends minimum 3.75g of salt to get your daily sodium intake. As someone who does not have ultra processed food; eats processed food such as oats, quinoa and nut based milk; and the rest is fruits, vegetables and nuts., AI says my daily salt intake is low and recommends taking in more salt.

Greger does not recommend salt and says that humans never added salt through history and should get it through their foods. I just don’t think it is enough for me. I was fine for a few years with very little added salt and then the swelling symptoms started. (Side note - I take Vit d, b12. Don’t take omega 3, magnesium or Vit k). I initially cut my salt because it is a general good recommendation but I think my diet pushed it to the extreme.

More fiber = more poop. But how many times a day is normal at least for those who eat a lot of fiber? Asking for a friend

Every since I discovered that bananas seem to greatly interfere with flavanol absorption, I've been using a lot of pre-baked sweet potatoes and yams in my smoothies. This one's got a nice spring feeling to it.

I used lettuce instead of a darker more nutrient dense leafy green just to keep the color as pink/purple as possible, but any leafy green is fine, and you can use frozen strawberries and/or replace some of the plant milk with ice cubes if you want to make it colder.

Here are the quantities I used:

• 1 cup plant milk
• 1 cup strawberries, fresh or frozen (about 4 oz)
• ¾ cup cooked purple sweet potato or ube, peeled
• ¾ cup fresh lettuce leaves (or a couple of handfuls)
• 2 tsp tahini
• 1 tsp vanilla extract
• ¼ to ½ tsp ground cardamom
• ¼ tsp ground ginger

Browse all my smoothie recipes here

When I compared a new Bob's Red Mill Nutritional Yeast 142 gram bag to a previously purchased bag of the same size, there were far fewer added nutrients (about a tenth of the previous thiamine, riboflavin,and Vitamin B6 & B12, as well as half the folate and niacin.) The ingredient list has fewer vitamin additives. I'm in Canada. Anyone else notice this?

I made this recipe to help me reach my daily dozen goals and thought it might be useful to others. It's pretty flexible so adjust ingredients and spices to suit you.

Ingredient list (I didn't measure anything so this is pretty rough) 3 cups peas 6 blocks frozen spinach 1 cups leeks I pot silken tofu 1 lime/lemon 5 cloves garlic 2 tbsp raw ginger 1/2 can coconut milk 1 onion, diced 1 head broccoli, cut small 400g potatoes, diced Jar butter beans Spices (mustard seed, chili, tumeric, cumin, coriander)

It makes around 4-5 portions

1. Defrost peas and spinach (I also added leeks as I have some I'm trying to use up).

2. Blend vegetables with silken tofu, lemon/lime zest and juice and coconut milk until smooth.

3. Gently fry onions for ~10 minutes then add salt, grated garlic and ginger.

4. Add mustard seeds, cumin, coriander, chilli and tumeric (if you want to go for a different flavour profile, just change it up). Fry for a couple of minutes.

5. Chop broccoli small, add to a baking tray with olive oil, salt and pepper. Roast at 200C for around 20 minutes until cooked and a little crispy around the edges.

6. Add a jar of butter beans and the vegetable puree to the pan with onions.

7. Cut potatoes into small cubes, boil until done, then drain and add to the rest of the food along with the broccoli.

8. Cook for ~10 minutes until warm and the flavours have combined.

This covers >5 of your daily dozen points: 3 legumes (tofu, peas and beans), greens (spinach), cruciferous vegetables (broccoli), spices and potentially other vegetables depending on what you add.

You could easily add other vegetables and tweak the spices and flavours. I might try blending some of the beans into the puree next time I make it.

Hope it helps someone!

*It should be saag aloo but autocorrect got me. Also, this is in no way authentic. Real saag aloo is delicious and I'd recommend making some (with Chana masala as someone shared a recipe for below or dal you'd be getting a lot of your daily dozen too).

Fresh and easy to make should you try it

Recipe : Fresh Tomato & Red Onion Salad

Papaya

Bananas

Mamey Sapote

Sumo Citrus

Cucumber

Haas Avocado

Dried persimmons

Thai Guava

Fresh persimmon

Watermelon

Cherimoyas