1. Are you eating too much at one sitting? Eating well on a low FODMAP diet means controlling the amount of FODMAPs we put into our bodies in between toilet sessions. We can’t not eat FODMAPs or we would die of malnutrition because they are in all fruits and vegetables. It’s about balance. If we space them out, they will have less effect on us. For example, if we eat a large piece of cake, even though we have used table sugar to make it (and the glucose equals the fructose), the body simply can’t process that amount at once. So eat a small piece now and have another small piece later in the day. This applies to all meals. Eat small amounts more often but always be aware of the accumulation of those FODMAPs. A big portion of stir-fried vegetables, even with only low FODMAP ones, could cause some issues so go easy and be judicious at all times. 2. Are you eating processed foods? Processed food is our enemy!! We must never touch them again! Look at the ingredients on a packet and if … [Read more...] about Three Mistakes You’re Probably Still Making on the low FODMAP Diet for IBS
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Irritable Bowel Syndrome and the Missed Moments of my Life
The paths not taken in life are spoken of often in many contexts and today I want to speak of my paths not taken because of irritable bowel syndrome. And those I took despite it. There is shame attached to irritable bowel syndrome. It’s a secretive, underworld affliction. As children, we are taught that one’s toilet functions are not to be spoken about and we learn well. So we suffer alone. Time does not change that. Whether others have the same experiences or not is never discovered because we don’t voice our condition as we don’t in fact know it is a condition – perhaps it could be the normal lot of all people. How would we know if we never discussed it? There is an inkling that all is not well but we have no yardstick to measure our discomfort by, and we don’t ask. I remember a camping holiday with friends on a bare section bordering the seaside many moons ago when I was about 16. We slept in tents and had a long-drop for a toilet halfway between the tents and the beach – so … [Read more...] about Irritable Bowel Syndrome and the Missed Moments of my Life
So what foods can I eat on a low FODMAP diet?
Let’s look again at what FODMAPs stands for. If you have read my Low FODMAPs page, you will already know this. But let’s recap. FODMAPs stands for Fermentable Oligo-saccharides, Disaccharides, Mono-saccharides and Polyols). They are indigestible sugars which cause havoc in the bowel. Fermentable: The process through which gut bacteria break down undigested carbohydrate to produce gases (hydrogen, methane and carbon dioxide). Oligo-saccharides: Fructo-oligosaccarides (FOS) or Fructans. Galacto-oligosaccharides (GOS). Disaccharides: Lactose. Mono-saccharide: Fructose (in excess of glucose). Polyols: Sugar polyols (eg. sorbitol, mannitol). We’ll take these one by one and I’ll tell you what to stay away from and what you can eat. These lists will be by no means complete but I will include the more common foods that most of us eat. FRUCTANS Stay away from: Fruit: Nectarines, watermelon, persimmon, white peaches. Vegetables: Artichokes, asparagus, beetroot, Brussels … [Read more...] about So what foods can I eat on a low FODMAP diet?
The 8 Symptoms of FODMAP malabsorption explained.
This follows directly on from my first article: “8 signs of FODMAP intolerance” found here. I thought I would explain a little more in depth why they are the symptoms of irritable bowel syndrome and low FODMAP malabsorption. For an explanation of the FODMAPs, see my Low FODMAPs page here. 1. Food equals bloating FODMAPs like fructose should be absorbed through the lining of the small intestine, but when an individual has difficulty doing this, the fructose continues on down to the large intestine where it is treated as a foreign substance which causes the bacteria there to go to town. This results in bloating, diarrhoea or constipation, as well as flatulence and stomach pain as a result of muscle spasms. Intolerance to any or all of the FODMAPs will result in the same symptoms. 2. Healthy food seems to aggravate the problem. For most people, including the ‘experts’, healthy food means fruit, vegetables, beans and whole grains (although the Paleo world would disagree with the last … [Read more...] about The 8 Symptoms of FODMAP malabsorption explained.