Must update my post, as I've recently ventured to incorporate a lot more IF into my diet and have success to report. I think it comes down to the individual what the worst trigger is, and for Syl it is IF, so he limits overall IF, for me it's fat and been doing a lot better with IF than I'd have ever thought/what I used to assume. But I try to make sure I balance it out with enough SF just to be safe and also cos SF is v good for you health-wise.
http://huhs.harvard.edu/assets/File/OurServices/Service_Nutrition_Fiber.pdf
my trust in this prompted me to revise my fear of all these fruits and veggies, most contain much more SF than I used to think...
pls bear in mind that a lot of these are FODMAP caution foods, so you may still have problems with them even if IF-SF proportions are OK.
fructans cause me so much bloating that i tend to avoid them altogether (except for bread).
so here it is:
a= very good source of antioxidants/otherwise extremely beneficial
f=fructan source, ie I personally don't eat them, you may find it's OK for you.
IF-SF equal
broccoli (a)
asparagus (f)
brussels sprouts (f)
cucumber
onion, fresh (a,f)
dried apricots
fresh apricots
cherries
grape fruit
peach
dried prunes, dried raisins
water melon
almost same SF-IF
cauliflower
grapes
figs
sesame seeds
orange
nuts
peanut butter- I eat it without SF and it's fine for me..
based on this:
http://chetday.com/beansfightdiabetes2.htm
http://www.kickas.org/ubbthreads/ubbthreads.php?ubb=showflat&Number=143543
legumes
half a cup of black beans (a) 1.5g RS (resistant starch), navy beans, lentils similar
so
black beans almost equal SF-IF
navy beans 1g excess IF
other beans seem a lot more IF heavy
green beans (a): ½ cup 2.0 0.5 1.5, ie 1g excess IF
kale (a): ½ cup 2.5 0.7 1.8 , ie 1g
spinach (a): ½ cup 1.6 0.5 1.1 , ie 0.5g
green pepper raw (a): 1 cup chopped 1.7 0.7 1.0 , ie 0.3g
mushrooms fresh: 1 cup pieces 0.8 0.1 0.7, ie 0.5g
blueberries fresh (a): ¾ cup 1.4 0.3 1.1, ie 0.8g (let's say one cup 1g)
raspberries (a): 1 cup 3.3 0.9 2.4, ie 1.5g
strawberries (a): 1 ¼ cup 2.8 1.1 1.7, ie 0.5g
peas: ½ cup 4.3 1.3 3.0, ie 1.5g
(excess IF I balanced out with Benefiber UK, ie pure wheat dextrin)
taken to pearl barley too, has a lot of RS and I love the taste
I don't eat peas, but I eat just about everything else (apart from those fructans above) and am delighted cos all these are really healthy and usually low on the glycemic load-front, something that I pay particular attention to these days.
So there's the whole thing for you, with numbers, cos I have to channel my love for Maths somewhere and also, thought it may be useful for people.
--------------------
now: stable through EFI+FODMAP dieting (no lactose/no fructose/some fructans and some polyols)
before: IBS-D(pseudo-diarrhoea), bloating, often unbearable pain esp from too much fat: Apr 2007- Dec 2010
FODMAPs: http://www.todaysdietitian.com/newarchives/072710p30.shtml
[I've tried VSL#3 -> I could tolerate v good amounts of IF (even with less SF), it worked great (but overall I find it too expensive)]
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