I want to start low-fodmap diet but I'm very confused
Posted 09 August 2011 - 07:23 PM
Thanks Kathleen.You're right. The improvements I am experiencing can eventually help me with work (referring to the times I've been late because I was in the bathroom with a stomach ache) and even with the freedom to do things like going to the movie theater which I hesitate to do now. The changes are still so new so that even the slightest discomfort makes me wary that things will get worse as the day or evening progresses, but I've been finding that it's not getting as bad as it was. This is a huge deal for me. It has been approximately three days in a row now that my stomach pain and gas stopped at a manageable level. I can't even verbalize what this means to me. This after only ten days on the diet and some trial and error as I acclimated. The diet is definitely hard to stick to but it is worth it.
My sense, since Fodmaps tend to be compounds in the diet that can cause gas (or with the -itols can pull water into the stool), is that an occasional cheat meal would be a day or three of trouble, not weeks on end.Still, I'd err on the side of less when you do decide to cheat rather than a huge amount of a cheat food.I don't think Fodmaps cause long term damage (like you see in celiacs where the lining of the small intestine changes) but it can take awhile for the gut to settle into a new diet. A big change in diet can upset the GI tract in anyone for a few days.Diet sometimes isn't a complete control, so it may not be a 100% solution if you have other triggers that effect your IBS. However for a lot of people even 50% better can mean the difference between something that is annoying vs something that really interferes with functioning.
Posted 09 August 2011 - 07:29 PM
Posted 09 August 2011 - 07:42 PM
Posted 09 August 2011 - 07:43 PM
That makes a lot of sense. I didn't think of that. Perhaps the Heinz ketchup and the Poweraid only contain those fodmaps in the US.
Versions of the same food in the shepherd book found in other countries have different ingredients. Just look at the McDonald's websites for each country- Australian Maccas doesn't have hfcs or as many artificial additives.
Posted 10 August 2011 - 04:37 AM
Hi,Thanks again for your response.Things are getting better. I guess when I first heard of this diet I thought it would be a quick fix. I thought I would work hard and it would solve all my problems. I soon realized that's not the way it works. I am seeing some improvement and I'm thrilled. I guess thirty some odd years of eating a diet full of fodmaps is not fixable in ten days.I am experimenting with baking with rice flour, using organic rice crispies (I think you call them rice bubbles) and corn flakes as quick snacks, and taking your advice about having a banana or orange on an empty stomach. Finding more foods I am able to safely eat is making this eating plan easier to live with. I am happy to say that I think I can do it long term. One confusion I'm having is that I purchased a book from Sue Sheperd's website: Food Shopping Guide 5th Edition. While looking through it I found several foods that seem to have fodmaps in them. For example: Heinz organic ketchup which has onion powder; cream cheese and ricotta cheese, which I thought were soft cheeses; Poweraid, which has high fructose corn syrup as the first ingredient...this is just to name a few examples. Why is the book so liberal with the foods it allows? And is it really a tool I can use when following the diet?Another question I have, and I hope the answer is not obvious, is when looking at this diet as a long term way of life, what about cheating? For instance if I were to go out for someone's birthday to a restaurant, there is really no way to know if there are fodmaps in the food. It is so easily hidden in garlic or onion powder, etc. Even if I asked there could surely be a mistake. Or what if in a celebratory mood I were to throw caution to the wind and eat my full of onions and eggplant (I love eggplant parmesan), would it mean weeks to get back on track, or is one high fodmap meal once in a blue moon quickly eliminated from your system and would only cause one or two days of symptoms to recur?There are two more questions that I am curious about: I found a product called spelt matzah. It is a flat crispy bread made without yeast and seems to agree with me more than the spelt bread. Could it be the yeast in the spelt bread that is so hard on the stomach? I am curious about your opinion on that.Is canola oil okay to use? Thanks again for all your guidance. The improvements I am feeling are greatly due to all your help and I am so grateful.J
Posted 11 August 2011 - 07:01 AM
Posted 13 August 2011 - 08:58 AM
I had a horrible night last night. Which really depressed me even though I know in the beginning of adhering to the diet this is absolutely normal. I can't figure out if the bad gas was caused by too much corn flakes (about two cups and about five corn cakes) eaten throughout the day, or if raw carrots were the cause. I also wonder if I should maybe avoid gouda cheese, which I have been eating about once a day. However, I have had some good days eating the gouda and yesterday was the first time since starting on the diet that I had so much corn or raw carrots.It's so frustrating trying to figure out the triggers. Having said that still not giving up.I know this is normal and I will persevere (very dramatic, I know)
Posted 21 August 2011 - 06:56 PM
Posted 22 August 2011 - 08:35 AM
Posted 22 August 2011 - 09:31 AM
I wanted to try Citrucil but I was unsure if all the ingredients were okay on the low-fodmap diet. Did the person who recommended it to you do so with the low-fodmap diet in mind? If so I would love to be able to take it as I have a whole bottle sitting around that I'm scared to use.
What about Citrucil? That's the fiber supplement I was told to take.
Posted 22 August 2011 - 09:42 AM
Hi Pixna, I don't think it's the corn flake additives as the corn flakes I'm using are organic and the only ingredients are corn and sea salt. I find organic versions of these type of foods have a minimal of ingredients. I wonder if corn itself can be constipating. Do you know if they are?Unfortunately I haven't isolated the trigger yet. I am feeling much better though overall but I have my days. Maybe the constipation is the problem and I am not eating enough of the right fiber everyday. I noticed that on Saturday when I was a little slack in my fiber intake I had a terrible stomach ache that evening. First I examined what I ate on Saturday but now I wonder if it was more about what I didn't eat. Sometimes I feel like a food detective. Its all conjecture at this point. I still don't know what it is.Thanks,J
Jennag, if you have a sensitivity to gluten, the malt flavoring in the corn flakes might be the culprit (though I agree with Common Response's suggestion about isolating the trigger).Common Response, what is the reason that hard cheeses are so limited? I though they were free of lactose. What else in them might cause problems?
Posted 22 August 2011 - 09:57 AM
Posted 22 August 2011 - 08:56 PM
I might have been eating too much corn in the beginning, but I think I'm down to 1-2 servings a day at this point. Mainly either corn cakes which I have on their own and organic cornflakes which I make into crumbs to coat chicken with. I only eat the carrots cooked now. Perhaps I should cut out the cheese. I would say that right now my questionable foods are cheese, corn, spelt flat breads, oats which I have every morning and occasionally mayonnaise. I should take your advice and start cutting them out and then starting back on them one at a time. The pattern is that usually around 10am I feel bloated. Then I feel mostly better the rest of the day till the late evening. The problem is that most days I start work at 9am, so I can't afford to be bloated and sitting in the rest room at 10. I try to eat breakfast early, at around 7, so that my stomach has time to digest the food and use the restroom before 9 but it doesn't help. I also eat dinner by 6pm, latest 7, so I would think that dinner would have time to digest. I don't really know....Perhaps it's the oats in the morning. CR mentioned that they can be heavy for some. I don't know what else to eat though. I prefer a sweeter breakfast, although I do use only 2-3 teaspoons of sugar as directed. I used to have whole wheat toast and natural peanut butter for breakfast everyday, which is completely not an option now. I don't really like a savory breakfast.Or the worst possible scenario-the dreaded possibility that it's my once daily morning cup of decaf coffee. It's not even caffeinated. Please tell me it's not the coffee. I really don't want to give that up. I drink it black with half a teaspoon of sugar. Although if it is the coffee, I'll do what I need to do.Thanks Pixna. 'Talking' it out really helps. I don't think I could do this diet without this forum.
Jennag, I think too much of anything could cause C or D, varying from individual to individual. Some people are very corn sensitive. Luckily, I'm not, and corn (in the form of polenta or corn cakes) has been a saving grace for me. But it sounds like you had a LOT of corn and that would probably do me in too. What did you put on the cornflakes and corn cakes?Raw carrots do cause some problems for me, so I usually just have a teeny amount of grated carrot on a salad. Other than that, I have my carrots cooked.Cheese can be extremely constipating (whether or not someone has IBS).I'd suggest cutting all of these out and then, when you're stabilized, adding back cornflakes for a few days to see how you feel. Then cutting them out again and adding back in corn cakes to see how you feel. Then, after a couple of days, stopping that and trying carrots again. Of course, if you feel awful immediately after eating any of these, don't continue eating them. You'll have your answer! I'd also suggest eliminating the cheese completely.In terms of fiber, everyone is so individual. I was taking psyllium supplements for years, and I actually think they were doing more harm than good. While I've been IBS/C and D, I've been mostly D lately (after being mostly C for many years). Since starting the low-FODMAP diet, I've stopped all fiber supplements and am doing better than ever. I still have D, but not as bad as I did before. I do think it's possible to achieve success via diet, without using fiber supplements. But it does take some trial and error, as with anything, and I don't think that fiber supplements are necessarily the answer for everyone.
Posted 23 August 2011 - 07:44 AM
Posted 24 August 2011 - 08:53 AM
Posted 24 August 2011 - 09:20 AM
Posted 24 August 2011 - 10:13 AM