Irritable Bowel Syndrome Message Boards | combo of EFI and fodmaps , re post capricorn1943

for capricorn 1943 or others who may be interested, here is my diet. as for my email address, it's been on this board before and I was not spammed, happy to forward a very general/summary pdf file on hypnosis to anyone interested

SUSIE'S DIET:
carbs:
-potatoes, white rice - as much as I want, although shouldn't be too much at any one time because of the high glycemic index and the concomitant slump in concentration
-oatmeal - as much as I want, although does cause bloating
-white bread, pasta, cous cous - as much as I want, but too much causes bloating. you are advised to restrict fructan intake to the equivalent of two thin slices of bread if you have problems with fructans but not overly sensitive to them, depends on the individual
-sometimes gluten free corn flakes - http://www.mysupermarket.co.uk/asda-compare-prices/Breakfast_Cereals/Doves_Farm_Organic_Gluten_Free_Cornflakes_375g.html
- rarely quinoa - with bit of SF

veggies (always soft and well cooked):
-carrots - as much as I want
-courgette, aka zucchini - with bit of SF
-tomato puree - as much as I want
- rarely parsnips, swedes, pumpkins, sweet potato - with a bit of SF
- occasionally: spinach, green beans, beansprouts(low fat, low fibre variety only) (latter two with beano which helps with the bloating)- limited amount and always with enough SF , ie look up fibre content , then eat with just as much SF supplement

fruits:
-bananas - no brown spots, yellow, green - sometimes I do eat as many as 2 per day, although does cause me bloating
-orange juice -smooth ie no IF, at least 250ml per day
-pomegranate juice - I live in the UK: http://www.mysupermarket.co.uk/tesco-price-comparison/Longlife_Fruit_Juice/Pomegreat_Pomegranate_And_Blueberry_Juice_Drink_1L.html at least 100 ml per day

protein:
-chicken breast,
-white fish: cod/haddock,
-on occasion salmon - not too much cos high in fat
-shrimps

fats - very careful about amount, no more than 25% of calories per meal should come from fat:
-olive oil for cooking
-sesame seed/walnut/flaxseed oil for garnishing after meal is cooked as volatile oils
-non dairy spread -
http://www.mysupermarket.co.uk/tesco-price-comparison/Butter_Margarine_And_Spreads/Pure_Dairy_Free_Spread_with_Sunflower_500g.html

spices:
-cinnamon
-basil
-black pepper
-curry powder
and others
(these are all IF though)

also
-rice milk,
-oatmilk with little SF
-peppermint/rooibos/fruit tea

I take Benefiber (UK variety is inulin free) for SF when is relevant (ie with spinach e.g.), usually no more than 3 g per day, which is two teaspoonfuls with relevant meal.
when i wrote 'with little SF' I meant not necessarily that, but cooled white rice/potatoes/pasta, which has more SF on account of the resistant starch that forms on it

it probably also matters how much IF you have per meal even with SF, ie overall IF content should be not too much either

I am also taking
-a vitamin B complex supplement - with a little food
-flaxseed oil tablets which has vitamin E in it - with food
-zinc -with food
-iron - with orange juice
-calcium and vitamin D- with evening meal
(I take these at separate times during the day, usually with at least 2 hours between them)

so once again general rules for me, ie gist of it was:
-no alcohol/caffeine
-no dairy (I was diagnosed as severely lactose intolerant),
-fat content of meals restricted to 20-25 per cent of calories per meal - too much fat causes me really horribly painful spasms and irregularity
-IF very limited and only with SF, too much IF on its own causes me D and a little pain
-the FODMAP approach simultaneously

if I eat like this, I have no pain at all, no D or no C, ie 1 or 2 easily passable BM per day, bloating is OK, more with bananas, oatmeal and fructans, but even with those not that bad

I no longer take the cell salts/homeopathy, cos it has lactose in it, not sure whether it really works after all, never did proper scientific trials

hope this helps.

--------------------
Susie, born in 1985,
(pseudo-)D and bloating April 2007-December 2010, now stable

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