It's been great lately. Little to no GI issues. A little upset recently and I'm pretty sure it was bagged spinach from the grocery store. As soon as I stopped eating it all slight issues were gone. I'm so so so happy to be on this discovery path!
Went out to dinner tonight, THAT is definitely a challenge. I REEEEALLY miss garlic and onions. I really miss those flavors, and they are also in everything I love to eat!
I also really really really crave pizza right now. I typically only eat pizza once or twice a month, and good pizza... the brick oven type with the puffy crust at a nice pizza place. No Domino's junk.
A few days before starting the elimination diet I got a craving for a nice brick oven crusty pizza, but my boyfriend had had pizza a couple times that week already so we went elsewhere and got salads and chicken. Delicious dinner... but now my craving has continued!!! I didn't satisfy it and now I miss that pizza SOOOOO bad!
I'm looking forward to hopefully not having issues with gluten and at least making homemade pizza with a sauce that does not have garlic & onion (as I do believe these were contributing to my issues). I want to try that asafetida powder I read about that gives foods an onion powder flavor. And then I can also use garlic-infused oil in the sauce and on the crust to get that flavor too.
MMmm....... pizza....
today's meals:
Breakfast: Chocolate Dragonfruit overnight Oats - 1/2 a mashed dragonfruit, 1 T. dark cocoa powder, 1/2 cup oats, 1/2 T. ground flax, small drizzle maple syrup. Mixed and left overnight
Snack: plain rice cake, 2 T. peanut butter, sliced banana
Lunch: 3 egg whites, cheddar cheese stick, 1 cup cooked baby carrots, 10 almonds, rice cake
Snack: 1/2 cup lactose free milk, square 85% dark chocolate
Dinner: (at restaurant) Seared salmon with crabmeat, fingerling potatoes, roasted carrots
I had to have them leave out the farro side since I read it has gluten, and of course I could not nosh on the bread at the table :(
Dessert : flourless chocolate cake -- from the restaurant. I only ate a few bites. It was made with eggs, sugar, dark chocolate, and cocoa. But it was dense and I didn't want to have too much on account of them probably using a higher-dairy chocolate in the cake. Also it kind of tasted like shit.... they added salt on the outside, which I usually love salted chocolate. But it was overkill and tasted like they accidentally used salt instead of sugar in the batter!!!
Thursday, September 29, 2016
Tuesday, September 27, 2016
and today marks 3 weeks!
Today marks the day that I've been on the FODMAP elimination diet for 3 weeks. I plan to do the elimination for 6 weeks (though I might extend it to 7 or 8..) and then begin the reintroduction phase to test the groups.
It's been going SO well... I can't remember the last time (EVER) in my life I went so many days in a row without digestive / GI issues. I tell my boyfriend this and he's appalled that that's an exciting thing for me... and its not his fault to react like that! To people who deal with IBS or any chronic digestive issue (or any chronic issue at all!) it's just a given of their day-to-day life.
I often would look at him grocery shopping or prepping his food and wonder what it felt like to just eat whatever and not worry about what it was going to do to you. I still do feel that way, but a lot less. I'm SO so so so happy I've started this elimination diet. I just feel relieved knowing that there's a systematic way I can figure out what's really at the root of my issues and just avoid that thing (or minimize it... or at least know when to expect it!)
I have a sinking feeling garlic & onions are going to be revealed as culprits :(
this makes me sad because I LOOOOOVE to cook with garlic and onions, and I also LOVE to eat at restaurants and try all sorts of cuisines. I'm definitely a foodie, and restricting garlic and onions will put a damper on my foodie spirit. If it does come out that they're at fault for some of my issues, I'll obviously avoid them for the most part. But I'm hoping I can find a minimal amount that is tolerable so that if I really want to try something at a restaurant I can at least have a taste!
That's one great lesson I've learned from this process : PORTION SIZE MATTERS.
I've realized that I was totally portion ignorant. I get really excited and "into" certain foods and inhale them like there's no tomorrow. Healthy and not! I'll get totally obsessed with baby carrots, or cottage cheese, or raw celery with salt sprinkled on it, or roasted peanuts, or frozen watermelon chunks, etc. etc. And I'll just nosh on them so with abandon. I've realized even when its healthy foods, your body sometimes can't take all of that at once. So knowing that some of these things could be troublesome, I've realized I can slow my roll and decrease my portions and still enjoy them without the pain. But that's to come once I do the reintroduction :)
Anyway, I have figured out a couple things that do seem to bother me during the elimination diet and I'm staying away. Plantain chips are too starchy I guess for me. I found online that plantains were listed as low FODMAP, but each time I ate them I'd have stomach pain and bloating later in the day. Could be because I probably had 2 servings instead of 1.... again... get really "into" foods sometimes..
But I decided to just eliminate them for now and I'll test them in a small amount later.
I have been drinking alcohol here and there, and it's been OK. It definitely does irritate my digestive tract, but it doesn't do what the foods do. And I'm staying completely away from rum, fortified/sweet wines, and for the most part any beer. Beer seems to be one of those things that some say is OK and others don't. But to be honest, even if its OK.. it fills me up a lot and I'd rather just have a cocktail :)
I'm careful to order cocktails only with things that are allowed and to check that they don't include simple syrup or any other sweetener. Even though simple syrup would be OK because its just sugar, I don't want an overload of sugar at any time. Plus I like my drinks on the less-sweet side so it works fine.
NEW RECIPES:
Overnight PB&J oats : smashed 5 raspberries, mix it with 1/4 cup oats, splash of lactose-free milk, 2 Tablespoons PB2 peanut butter powder. Leave in jar in the fridge overnight and enjoy the next day with some crushed almonds sprinkled on top :)
Banana-PB Ice Cream : froze half a banana, pureed with a tablespoon of peanut butter, splash of vanilla and splash of lactose-free milk, then re-froze for 15 minutes. DELICIOUS!
Cheesey Oregano Chicken Omelette: egg whites, diced chicken breast, one cheddar cheese stick grated over omelette, sprinkled with oregano
Banana Bread brown rice : smashed half very ripe banana, mix with 1/2 cup cooked brown rice, splash of vanilla, 2 teaspoons cinnamon, splash of lactose free milk, microwave for 1.5 minutes and mix well
It's been going SO well... I can't remember the last time (EVER) in my life I went so many days in a row without digestive / GI issues. I tell my boyfriend this and he's appalled that that's an exciting thing for me... and its not his fault to react like that! To people who deal with IBS or any chronic digestive issue (or any chronic issue at all!) it's just a given of their day-to-day life.
I often would look at him grocery shopping or prepping his food and wonder what it felt like to just eat whatever and not worry about what it was going to do to you. I still do feel that way, but a lot less. I'm SO so so so happy I've started this elimination diet. I just feel relieved knowing that there's a systematic way I can figure out what's really at the root of my issues and just avoid that thing (or minimize it... or at least know when to expect it!)
I have a sinking feeling garlic & onions are going to be revealed as culprits :(
this makes me sad because I LOOOOOVE to cook with garlic and onions, and I also LOVE to eat at restaurants and try all sorts of cuisines. I'm definitely a foodie, and restricting garlic and onions will put a damper on my foodie spirit. If it does come out that they're at fault for some of my issues, I'll obviously avoid them for the most part. But I'm hoping I can find a minimal amount that is tolerable so that if I really want to try something at a restaurant I can at least have a taste!
That's one great lesson I've learned from this process : PORTION SIZE MATTERS.
I've realized that I was totally portion ignorant. I get really excited and "into" certain foods and inhale them like there's no tomorrow. Healthy and not! I'll get totally obsessed with baby carrots, or cottage cheese, or raw celery with salt sprinkled on it, or roasted peanuts, or frozen watermelon chunks, etc. etc. And I'll just nosh on them so with abandon. I've realized even when its healthy foods, your body sometimes can't take all of that at once. So knowing that some of these things could be troublesome, I've realized I can slow my roll and decrease my portions and still enjoy them without the pain. But that's to come once I do the reintroduction :)
Anyway, I have figured out a couple things that do seem to bother me during the elimination diet and I'm staying away. Plantain chips are too starchy I guess for me. I found online that plantains were listed as low FODMAP, but each time I ate them I'd have stomach pain and bloating later in the day. Could be because I probably had 2 servings instead of 1.... again... get really "into" foods sometimes..
But I decided to just eliminate them for now and I'll test them in a small amount later.
I have been drinking alcohol here and there, and it's been OK. It definitely does irritate my digestive tract, but it doesn't do what the foods do. And I'm staying completely away from rum, fortified/sweet wines, and for the most part any beer. Beer seems to be one of those things that some say is OK and others don't. But to be honest, even if its OK.. it fills me up a lot and I'd rather just have a cocktail :)
I'm careful to order cocktails only with things that are allowed and to check that they don't include simple syrup or any other sweetener. Even though simple syrup would be OK because its just sugar, I don't want an overload of sugar at any time. Plus I like my drinks on the less-sweet side so it works fine.
NEW RECIPES:
Overnight PB&J oats : smashed 5 raspberries, mix it with 1/4 cup oats, splash of lactose-free milk, 2 Tablespoons PB2 peanut butter powder. Leave in jar in the fridge overnight and enjoy the next day with some crushed almonds sprinkled on top :)
Banana-PB Ice Cream : froze half a banana, pureed with a tablespoon of peanut butter, splash of vanilla and splash of lactose-free milk, then re-froze for 15 minutes. DELICIOUS!
Cheesey Oregano Chicken Omelette: egg whites, diced chicken breast, one cheddar cheese stick grated over omelette, sprinkled with oregano
Banana Bread brown rice : smashed half very ripe banana, mix with 1/2 cup cooked brown rice, splash of vanilla, 2 teaspoons cinnamon, splash of lactose free milk, microwave for 1.5 minutes and mix well
Thursday, September 22, 2016
Week 2 - some slip ups and set backs
My second week on the FODMAP elimination phase went pretty well. I did experience some lower GI pain on two nights, and I'm pretty sure it's because of eating several handfuls of plantain chips. I found one or two websites listing plantains as low FODMAP, but then a few cautioning about them because of their starchy content. And I had no idea about plantain chips... whether that changed things or not. So either way, I'm going to stay away from them for the remainder of the elimination and I will test them at some point afterwards.
Other than that the low FODMAP foods have been agreeing with me very well. I've taken to making smoothies with frozen berries, ice cubes, and lactose free milks for a really refreshing and cool treat. I've also been enjoying a sort of brown rice pudding by cooking small amounts of brown rice with lactose-free milk, adding cinnamon, sometimes half a smash banana, and topping with just a couple of crushed almonds.
I've been waking up with a nice flat belly! Little to no bloating throughout the day. I'm still drinking coffee and sometimes that'll bloat me a bit but not much.
THEN.... came the dreaded poisonous sweet potato day. I'm not still sure what happened, but I cooked a sweet potato I'd harvested from my garden. There was a dark green part to the skin and I ignored it. I boiled it, at just a couple of small pieces and started having terrible nausea and stomach pain 15 minutes later. The rest of the night I was violently puking!!! Every hour to 2 hours. It was TERRIBLE. I looked it up and I think it was that the green part was producing a toxin called solanine. I've never ever just thrown up like that without getting some sort of food poisoning, so I know this was not some sort of IBS / FODMAP thing.
But either way, that really threw a wrench in things because for the next 2 days my stomach and GI system were extremely sensitive to everything. I didn't want to eat my usual foods, and then when I did have an appetite the main thing I could stomach was corn flakes. I read that corn flakes are ok on low FODMAP status but I think I overdid it with them once I found I could eat them. So I had a couple of days with bloating and stomach pain.
Now that its been enough time I am kicking the corn flakes out too. I'll reintroduce those later, even if they are low FODMAP in small quantities. I was doing really well just having unprocessed natural foods so I'd rather go back to that and then test the rest.
Other than that the low FODMAP foods have been agreeing with me very well. I've taken to making smoothies with frozen berries, ice cubes, and lactose free milks for a really refreshing and cool treat. I've also been enjoying a sort of brown rice pudding by cooking small amounts of brown rice with lactose-free milk, adding cinnamon, sometimes half a smash banana, and topping with just a couple of crushed almonds.
I've been waking up with a nice flat belly! Little to no bloating throughout the day. I'm still drinking coffee and sometimes that'll bloat me a bit but not much.
THEN.... came the dreaded poisonous sweet potato day. I'm not still sure what happened, but I cooked a sweet potato I'd harvested from my garden. There was a dark green part to the skin and I ignored it. I boiled it, at just a couple of small pieces and started having terrible nausea and stomach pain 15 minutes later. The rest of the night I was violently puking!!! Every hour to 2 hours. It was TERRIBLE. I looked it up and I think it was that the green part was producing a toxin called solanine. I've never ever just thrown up like that without getting some sort of food poisoning, so I know this was not some sort of IBS / FODMAP thing.
But either way, that really threw a wrench in things because for the next 2 days my stomach and GI system were extremely sensitive to everything. I didn't want to eat my usual foods, and then when I did have an appetite the main thing I could stomach was corn flakes. I read that corn flakes are ok on low FODMAP status but I think I overdid it with them once I found I could eat them. So I had a couple of days with bloating and stomach pain.
Now that its been enough time I am kicking the corn flakes out too. I'll reintroduce those later, even if they are low FODMAP in small quantities. I was doing really well just having unprocessed natural foods so I'd rather go back to that and then test the rest.
Monday, September 12, 2016
Day 7 --- tomorrow marks end of week 1 !
So today marks the end of the full 7th day on FODMAP elimination.
I plan on doing the elimination for at least 6 full weeks... maybe 8 if I can! And then I'll start the reintroduction phase to test each food group.
Overall I am VERY HAPPY with the way things are going now. First few days were so rough with the constipation and always feeling full, but now everything is regular.
I definitely do feel more full than I used to. I have to consciously add calories each day. And I miss yogurt! I think that's probably the thing I miss most... I used to gobble up those 100 calorie greek yogurts, Light & Fit, etc. But I'm definitely thinking they were one of the nasties that was causing me issues... not only do they have dairy, but a lot of times they have chicory or inulin added. And I am VERY suspicious about those 2 ingredients now... I didn't realize how many of the processed "healthy" foods I was eating all the time were chock full of them. Protein bars, high-fiber 'health' cereals, yogurts... I wouldn't be surprised if those ingredients totally flop in the reintroduction phase.
Either way, good day, still feeling great. Trying out new recipes to keep things interesting and am REALLY enjoying everything I eat. I feel like I'm indulging :D
Breakfast: Dragonfruit Bowl -- 1/2 mashed dragonfruit mixed with 1 T. chia, 1 T. ground flax, 1 T. milk, 1 T. peanut powder, topped with 1 T. pumpkin seeds and handful of berries
snack: 1 c. lactose-free milk, 3 egg whites, 1 quinoa/rice cake
Lunch: 1/2 90% lean hamburger patty, 1 colby-jack cheese stick, 1 quinoa/rice cake, 1 kiwi
snack: 10 almonds, 1/2 cup blueberries
Dinner: Cheeseburger Egg White Omelet --- 1/2 chopped up patty, 1 slice american cheese, 1 cup egg whites. I then cut the omelette in half and had half for dinner, saving the other half for tomorrow
+ 1oz plantain chips, 10 baby carrots
dessert: 1 quinoa/rice cake with 1 square 85% dark chocolate melted on top and a sliced strawberry, topped with 5 crushed almonds
I plan on doing the elimination for at least 6 full weeks... maybe 8 if I can! And then I'll start the reintroduction phase to test each food group.
Overall I am VERY HAPPY with the way things are going now. First few days were so rough with the constipation and always feeling full, but now everything is regular.
I definitely do feel more full than I used to. I have to consciously add calories each day. And I miss yogurt! I think that's probably the thing I miss most... I used to gobble up those 100 calorie greek yogurts, Light & Fit, etc. But I'm definitely thinking they were one of the nasties that was causing me issues... not only do they have dairy, but a lot of times they have chicory or inulin added. And I am VERY suspicious about those 2 ingredients now... I didn't realize how many of the processed "healthy" foods I was eating all the time were chock full of them. Protein bars, high-fiber 'health' cereals, yogurts... I wouldn't be surprised if those ingredients totally flop in the reintroduction phase.
Either way, good day, still feeling great. Trying out new recipes to keep things interesting and am REALLY enjoying everything I eat. I feel like I'm indulging :D
Breakfast: Dragonfruit Bowl -- 1/2 mashed dragonfruit mixed with 1 T. chia, 1 T. ground flax, 1 T. milk, 1 T. peanut powder, topped with 1 T. pumpkin seeds and handful of berries
snack: 1 c. lactose-free milk, 3 egg whites, 1 quinoa/rice cake
Lunch: 1/2 90% lean hamburger patty, 1 colby-jack cheese stick, 1 quinoa/rice cake, 1 kiwi
snack: 10 almonds, 1/2 cup blueberries
Dinner: Cheeseburger Egg White Omelet --- 1/2 chopped up patty, 1 slice american cheese, 1 cup egg whites. I then cut the omelette in half and had half for dinner, saving the other half for tomorrow
+ 1oz plantain chips, 10 baby carrots
dessert: 1 quinoa/rice cake with 1 square 85% dark chocolate melted on top and a sliced strawberry, topped with 5 crushed almonds
Sunday, September 11, 2016
Days 4 - 6 ... hallelujah!
OH thank god
So back on Day 3.. I was on day 3 of low FODMAP but also day 3 of constipation and just feeling SO FULL all the time. I didn't even make it to 700 calories that last day because of how terribly full I felt, and that's no good!
That night I drank half a magnesium citrate.
Woke up at 6:15 on Day 4, still not needing to go. I was starting to feel hopeless... decided to go for a walk, and after about 15 minutes I started to think I might need to turn around! Ran back, and haaaaallelujah it worked. Half a bottle is great by the way. Wasn't totally sure how it would all work out since a full bottle would force me to stay home all day... But half a bottle was just what was needed. Worked fine, and then I was able to get to work and not have any issues at work or be uncomfortable.
But then there remained the looming question.... will my body be able to do this on its own tomorrow, and the next day, etc?
and YES!!! everything's been great since then. Odd consistency sometimes, but I'm thinking that might be due to the fact that I've gone up to 2 Tablespoons of ground flax per day? Either way it doesn't bother me one bit. I am SO SO SO happy that my body's been able to adjust and do its thing.
And the BEST part is.... none of my old IBS symptoms have returned! Every day I'm feeling better and better. No distention, gas, aches, pain, pressure, etc. I'm able to sleep in any position I want (I used to have to sleep like a tightly-wrapped mummy to keep everything... contained...). And my stomach is flatter each day. No more preggo baby.
So, I know this might just be these past few days and things could change. I don't want to get ahead of myself and think everything's solved forever. And I know the reintroduction phase will mix this allllll up. But either way I'm just happy to have some relief and to see that this low FODMAP plan is really working. Makes me very VERY hopeful about pinpointing the issue foods later on in the reintroduction phase.
today's food was good:
Brunch: low FODMAP ice cream: blended frozen banana, PB2 powder, ground flax, cocoa powder, and a splash of milk. Popped it back in the freezer to solidify, then took it out and topped it with more ground flax, chunky peanut butter, some pumpkin seeds, and a sliced up strawberry. Enjoyed with a glass of lactose free milk :)
Snack: plantain chips & baby carrots
Dinner: homemade burgers, quinoa/rice cake, slice of cheese, baby carrots, pickles
snack: quinoa/rice cake with a low FODMAP chocolate spread I made: PB2 powder, cocoa powder, and splash of milk. Topped with sliced strawberries, and a square of dark chocolate on the side.
So back on Day 3.. I was on day 3 of low FODMAP but also day 3 of constipation and just feeling SO FULL all the time. I didn't even make it to 700 calories that last day because of how terribly full I felt, and that's no good!
That night I drank half a magnesium citrate.
Woke up at 6:15 on Day 4, still not needing to go. I was starting to feel hopeless... decided to go for a walk, and after about 15 minutes I started to think I might need to turn around! Ran back, and haaaaallelujah it worked. Half a bottle is great by the way. Wasn't totally sure how it would all work out since a full bottle would force me to stay home all day... But half a bottle was just what was needed. Worked fine, and then I was able to get to work and not have any issues at work or be uncomfortable.
But then there remained the looming question.... will my body be able to do this on its own tomorrow, and the next day, etc?
and YES!!! everything's been great since then. Odd consistency sometimes, but I'm thinking that might be due to the fact that I've gone up to 2 Tablespoons of ground flax per day? Either way it doesn't bother me one bit. I am SO SO SO happy that my body's been able to adjust and do its thing.
And the BEST part is.... none of my old IBS symptoms have returned! Every day I'm feeling better and better. No distention, gas, aches, pain, pressure, etc. I'm able to sleep in any position I want (I used to have to sleep like a tightly-wrapped mummy to keep everything... contained...). And my stomach is flatter each day. No more preggo baby.
So, I know this might just be these past few days and things could change. I don't want to get ahead of myself and think everything's solved forever. And I know the reintroduction phase will mix this allllll up. But either way I'm just happy to have some relief and to see that this low FODMAP plan is really working. Makes me very VERY hopeful about pinpointing the issue foods later on in the reintroduction phase.
today's food was good:
Brunch: low FODMAP ice cream: blended frozen banana, PB2 powder, ground flax, cocoa powder, and a splash of milk. Popped it back in the freezer to solidify, then took it out and topped it with more ground flax, chunky peanut butter, some pumpkin seeds, and a sliced up strawberry. Enjoyed with a glass of lactose free milk :)
Snack: plantain chips & baby carrots
Dinner: homemade burgers, quinoa/rice cake, slice of cheese, baby carrots, pickles
snack: quinoa/rice cake with a low FODMAP chocolate spread I made: PB2 powder, cocoa powder, and splash of milk. Topped with sliced strawberries, and a square of dark chocolate on the side.
Thursday, September 8, 2016
Day 3 - ugh
Today's Day 3 of my FODMAP elimination phase, and also Day 3 of no bathroom!
I added 1.5 tsp of ground flax to my dinner last night, and 2 tablespoons of ground flax to my breakfast this morning. I've been drinking tons of water to see if that would help too.
But unfortunately nothing's worked.. not coffee, exercise, flax, brown rice, tons of water. Its making me feel uncomfortably full and making it really difficult for me to eat enough calories. Today was an all time low, and I don't want it to continue like that!
The one nice part is that I am definitely not experiencing the same GI pains and bloating as before. Now I do feel bloated due to not being able to go to the bathroom... but this is very different from the terrible effects of my previously FODMAP full diet.
So I'm really hoping this phase will pass and it's just my body adjusting to the change, so that I can continue and finish the elimination phase and start the re-intro phase later on.
I ended up buying a bottle of Magnesium Citrate to help with my situation, but only drank half the bottle. I know it kicks in strong for me, so I'm hoping half the bottle will be low enough to not put me too out of commission tomorrow, but will still do the trick.
We'll see!
today's meals were actually super tasty, just not enough cals.
Breakfast: 1/2 cup brown rice, 3/4 c. lactose-free milk, 1/2 c. raspberries & blueberries
snack: 1/2 small grapefruit, 1 cup cooked rainbow chard
no lunch :( no appetite
dinner: 3 cups kale & baby spinach, 1/2 c. feta cheese, 10 kalamata olives, 1.5 oz grilled chicken
snack: 1 corn thin cake, 1/2 c. honeydew & cantaloupe melon
I added 1.5 tsp of ground flax to my dinner last night, and 2 tablespoons of ground flax to my breakfast this morning. I've been drinking tons of water to see if that would help too.
But unfortunately nothing's worked.. not coffee, exercise, flax, brown rice, tons of water. Its making me feel uncomfortably full and making it really difficult for me to eat enough calories. Today was an all time low, and I don't want it to continue like that!
The one nice part is that I am definitely not experiencing the same GI pains and bloating as before. Now I do feel bloated due to not being able to go to the bathroom... but this is very different from the terrible effects of my previously FODMAP full diet.
So I'm really hoping this phase will pass and it's just my body adjusting to the change, so that I can continue and finish the elimination phase and start the re-intro phase later on.
I ended up buying a bottle of Magnesium Citrate to help with my situation, but only drank half the bottle. I know it kicks in strong for me, so I'm hoping half the bottle will be low enough to not put me too out of commission tomorrow, but will still do the trick.
We'll see!
today's meals were actually super tasty, just not enough cals.
Breakfast: 1/2 cup brown rice, 3/4 c. lactose-free milk, 1/2 c. raspberries & blueberries
snack: 1/2 small grapefruit, 1 cup cooked rainbow chard
no lunch :( no appetite
dinner: 3 cups kale & baby spinach, 1/2 c. feta cheese, 10 kalamata olives, 1.5 oz grilled chicken
snack: 1 corn thin cake, 1/2 c. honeydew & cantaloupe melon
Wednesday, September 7, 2016
Day 2 --- what gives?
Ugh. end of Day 2 and still haven't been able to go to the bathroom.
I read a lot about people dealing with constipation while on FODMAP elimination. I didn't think it would happen since I'm eating oats and fruit every day! But this totally sucks.
It's also affecting my appetite.... I feel full most of the time so I'm not eating nearly as much as before.
I logged my intake for yesterday and today to make sure I was eating balanced.. it was only around 1,000 calories yesterday and then today 800 :(((((
that's not good! I'm not doing this to lose weight... I'm doing this to resolve whatever my GI issues are and move on with my life.
I added some ground flax to my dinner tonight hoping that this will help. I read that some people can tolerate flax, others can't, but that it's supposed to help move things along. I added 1.5 teaspoons to my dinner and hopefully that'll get things going for tomorrow morning.
I woke up with pains in my lower GI.. but different than the usual pains. This definitely felt like constipation.
But, the good news is I didn't have bloating or pains all throughout the day. I just feel full and like I wish I could go!
Here was my food today. Again... it's not enough, I'd like to eat more I'm just feeling so full...
Breakfast: 1/4 cup oats, 1/2 cup raspberries & blueberries, 1/2 T. roasted pumpkin seeds, 1 cup lactose-free milk
Snack: 2 egg whites
Lunch: 2 egg whites, 1 corn cake, 1 T. natural chunky PB, 3 large strawberries, 1/4 cup blueberries
Dinner: 1/2 cup egg whites, 1/4 cup brown rice, 1.5 tsp ground flax, 8 baby carrots
Snack: 5 raspberries, 1 square 85% dark chocolate
I read a lot about people dealing with constipation while on FODMAP elimination. I didn't think it would happen since I'm eating oats and fruit every day! But this totally sucks.
It's also affecting my appetite.... I feel full most of the time so I'm not eating nearly as much as before.
I logged my intake for yesterday and today to make sure I was eating balanced.. it was only around 1,000 calories yesterday and then today 800 :(((((
that's not good! I'm not doing this to lose weight... I'm doing this to resolve whatever my GI issues are and move on with my life.
I added some ground flax to my dinner tonight hoping that this will help. I read that some people can tolerate flax, others can't, but that it's supposed to help move things along. I added 1.5 teaspoons to my dinner and hopefully that'll get things going for tomorrow morning.
I woke up with pains in my lower GI.. but different than the usual pains. This definitely felt like constipation.
But, the good news is I didn't have bloating or pains all throughout the day. I just feel full and like I wish I could go!
Here was my food today. Again... it's not enough, I'd like to eat more I'm just feeling so full...
Breakfast: 1/4 cup oats, 1/2 cup raspberries & blueberries, 1/2 T. roasted pumpkin seeds, 1 cup lactose-free milk
Snack: 2 egg whites
Lunch: 2 egg whites, 1 corn cake, 1 T. natural chunky PB, 3 large strawberries, 1/4 cup blueberries
Dinner: 1/2 cup egg whites, 1/4 cup brown rice, 1.5 tsp ground flax, 8 baby carrots
Snack: 5 raspberries, 1 square 85% dark chocolate
Tuesday, September 6, 2016
Day 1 on FODMAP
So today was Day 1!
I plan on doing a fairly strict 8 week FODMAP elimination, where maybe after 4-6 weeks I'll test some of the ingredients that are not totally known yet or are OK for some and not for others (flaxseeds, eggplant, etc.)
Either way, here's what I ate today:
Breakfast : 1/4 organic oats, 10 raspberries, 3/4 c lactose free milk, coffee
snack : 2 egg whites, dried seaweed snack pack
Lunch : 3oz grilled chicken breast, 1 corn thin (like a rice cake made of corn), 1/2 packet mayonnaise, 1/2 small grapefruit
snack : 10 almonds, 10 raspberries, 1 colby-jack cheese stick
Dinner: 2oz grilled chicken mixed into 2/3 cup egg whites, 1 colby jack cheese stick, 6 baby carrots
snack: 1 red rice & quinoa cake, 1 square dark chocolate, 1/2 tablespoon natural peanut butter
I've felt pretty good all day! Right now I feel some pressure in my lower GI... maybe even that 1/2 grapefruit is bothersome?
I also know that it could be due to foods from yesterday, right? I only started today, and have not... gone to the bathroom... today just yet. So I'm wondering if anything I ate yesterday could be causing some pressure
But, this is very mild compared to what I usually feel, so I am very hopeful!
I plan on eating mostly the same tomorrow, minus the 1/2 grapefruit and I'll have extra eggs at lunch instead of chicken.
I plan on doing a fairly strict 8 week FODMAP elimination, where maybe after 4-6 weeks I'll test some of the ingredients that are not totally known yet or are OK for some and not for others (flaxseeds, eggplant, etc.)
Either way, here's what I ate today:
Breakfast : 1/4 organic oats, 10 raspberries, 3/4 c lactose free milk, coffee
snack : 2 egg whites, dried seaweed snack pack
Lunch : 3oz grilled chicken breast, 1 corn thin (like a rice cake made of corn), 1/2 packet mayonnaise, 1/2 small grapefruit
snack : 10 almonds, 10 raspberries, 1 colby-jack cheese stick
Dinner: 2oz grilled chicken mixed into 2/3 cup egg whites, 1 colby jack cheese stick, 6 baby carrots
snack: 1 red rice & quinoa cake, 1 square dark chocolate, 1/2 tablespoon natural peanut butter
I've felt pretty good all day! Right now I feel some pressure in my lower GI... maybe even that 1/2 grapefruit is bothersome?
I also know that it could be due to foods from yesterday, right? I only started today, and have not... gone to the bathroom... today just yet. So I'm wondering if anything I ate yesterday could be causing some pressure
But, this is very mild compared to what I usually feel, so I am very hopeful!
I plan on eating mostly the same tomorrow, minus the 1/2 grapefruit and I'll have extra eggs at lunch instead of chicken.
Monday, September 5, 2016
The Backstory - IBS for years!
I'm starting this blog on the eve before I begin an 8 week FODMAP elimination diet that will (hopefully!) help me pinpoint which foods might be at fault for my years of tummy torment.
I was diagnosed with IBS around the age of 12 or so. The doctor at the time just told me to stay away from broccoli, other cruciferous vegetables, and very grainy whole wheat bread. And that was it! See ya!
I dealt with GI issues for a few years after that and then saw another doctor, who had me get a colonoscopy and endoscopy. They found no issues other than signs of mild irritation, again likely due to IBS. She had me take antibiotics to eradicate H-Pylori and to this day I can't remember if that's because I actually had H-Pylori or if it was just an inkling the doctor had??
For years after that, I dealt with stomach aches and bloating. I've always known I'm lactose intolerant so that I at least could pinpoint some of the issues to if I strayed and had ice cream or too much yogurt. But most days that wasn't the case.
I wasn't too frustrated with this early on in my life, but as I got older the discomfort, bloating, and gas became more and more bothersome and disruptive.
It got to the point where at 29 years old I began feeling depressed and hopeless about my issues. I have GI pain, bloating, and gas almost every single day and then a lot at night time. It prevents me from feeling comfortable in bed with my husband, and I usually have to wait until the main issues have passed to get into bed.
I FINALLY got some useful information on my last bout of treatments (antibiotic again..) and exams (colonoscopy, no issues again). The gastroenterologist said if after the antibiotic treatment I still had issues that I should do an elimination diet to pinpoint which foods might be to blame for my issues and that way I would know what to avoid.
I reached out to her office after the antibiotics had finished their work and I was still having the same issues.
This part frustrates me a lot...
Her secretary said she'd send information. I thought I was going to be consulted by her on this elimination diet, get some one-on-one chat going first and then have a good detailed write up of what to do. This could very well change my life! It would make sense to put some time and effort into it, right??
Instead I got a letter in the mail a few days later. It was just a list of FODMAP foods to avoid. It didn't explain anything... it didn't say for how long, why?, forever? what to eat instead, etc.
I looked up this FODMAP thing.. and READ EVERYTHING I COULD. Dear god, I have read so many blogs, articles, research papers, etc. about this thing now and I am SUPER excited to give it a go!
But, this doesn't take away from how disappointed I am about how my gastroenterologist dealt with this. It feels like the same way my doctor at age 12 just said to avoid a thing or two and sent me on my way. These doctors could very well help you change the whole trajectory of your life! The way they approach things, the way they encourage and educate.. this can all have a HUGE impact on someone's health when they walk out of the doctor's office. I'm just disappointed that she took zero time in helping me understand all of this. I wonder how long ago I could've had this figured out had my first doctor talked a bit more with me about doing something similar.
Either way, the good news is... now I know what I CAN do! I'm starting tomorrow, now that I've fully researched the specifics, printed out reminders, done all of my fridge/pantry clearing out and new grocery shopping, and made my meal plans.
I'm looking forward to hopefully having some relief for a while from these GI issues, and then pinpointing at least some of the culprits.
I decided to start this blog in case anyone else is going through the same thing. I'd like to document my experience on the FODMAP elimination diet so that it might give others some perspective on the process if they're planning to do the same!
hope it helps :)
I was diagnosed with IBS around the age of 12 or so. The doctor at the time just told me to stay away from broccoli, other cruciferous vegetables, and very grainy whole wheat bread. And that was it! See ya!
I dealt with GI issues for a few years after that and then saw another doctor, who had me get a colonoscopy and endoscopy. They found no issues other than signs of mild irritation, again likely due to IBS. She had me take antibiotics to eradicate H-Pylori and to this day I can't remember if that's because I actually had H-Pylori or if it was just an inkling the doctor had??
For years after that, I dealt with stomach aches and bloating. I've always known I'm lactose intolerant so that I at least could pinpoint some of the issues to if I strayed and had ice cream or too much yogurt. But most days that wasn't the case.
I wasn't too frustrated with this early on in my life, but as I got older the discomfort, bloating, and gas became more and more bothersome and disruptive.
It got to the point where at 29 years old I began feeling depressed and hopeless about my issues. I have GI pain, bloating, and gas almost every single day and then a lot at night time. It prevents me from feeling comfortable in bed with my husband, and I usually have to wait until the main issues have passed to get into bed.
I FINALLY got some useful information on my last bout of treatments (antibiotic again..) and exams (colonoscopy, no issues again). The gastroenterologist said if after the antibiotic treatment I still had issues that I should do an elimination diet to pinpoint which foods might be to blame for my issues and that way I would know what to avoid.
I reached out to her office after the antibiotics had finished their work and I was still having the same issues.
This part frustrates me a lot...
Her secretary said she'd send information. I thought I was going to be consulted by her on this elimination diet, get some one-on-one chat going first and then have a good detailed write up of what to do. This could very well change my life! It would make sense to put some time and effort into it, right??
Instead I got a letter in the mail a few days later. It was just a list of FODMAP foods to avoid. It didn't explain anything... it didn't say for how long, why?, forever? what to eat instead, etc.
I looked up this FODMAP thing.. and READ EVERYTHING I COULD. Dear god, I have read so many blogs, articles, research papers, etc. about this thing now and I am SUPER excited to give it a go!
But, this doesn't take away from how disappointed I am about how my gastroenterologist dealt with this. It feels like the same way my doctor at age 12 just said to avoid a thing or two and sent me on my way. These doctors could very well help you change the whole trajectory of your life! The way they approach things, the way they encourage and educate.. this can all have a HUGE impact on someone's health when they walk out of the doctor's office. I'm just disappointed that she took zero time in helping me understand all of this. I wonder how long ago I could've had this figured out had my first doctor talked a bit more with me about doing something similar.
Either way, the good news is... now I know what I CAN do! I'm starting tomorrow, now that I've fully researched the specifics, printed out reminders, done all of my fridge/pantry clearing out and new grocery shopping, and made my meal plans.
I'm looking forward to hopefully having some relief for a while from these GI issues, and then pinpointing at least some of the culprits.
I decided to start this blog in case anyone else is going through the same thing. I'd like to document my experience on the FODMAP elimination diet so that it might give others some perspective on the process if they're planning to do the same!
hope it helps :)
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