Incorporating IF foods safely
#298723 - 02/02/07 10:19 AM
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Digby
Reged: 07/31/04
Posts: 453
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Regarding whole grain foods, Heather says...
"It is always more nutritious to eat whole grain foods such as brown rice and whole wheat breads than refined grains such as white rice and white bread, because it is the bran portion of the grain that is removed during the refining process, and the bran is high in vitamins and minerals. However, the bran is also pure insoluble fiber, and thus a trigger for IBS attacks. This doesn't mean that you won't eat any whole grains on the IBS diet - in fact, you will incorporate as many of them as you can tolerate into a high soluble fiber foundation, but you'll do so very carefully."
I don't want to eat a lot of refined foods because they're high on the glycemic index and aren't as healthy (see link below). But SF foods help my IBS. I'm in a quandry.
I've tried pureeing veges and putting that on a SF base, but it wasn't very tasty. Sourdough bread is great for me, but I want to try getting back to a whole grain bread. I'm looking for ideas on how to incorporate whole grains safely. Can anyone help?
Here's a link to information about heart-healthy foods such as whole grains: http://www.everydayhealth.com/publicsite/index.aspx?puid=5372f4dc-e887-414a-8ed2-ade32dbe88f0&p=4
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I usually do half-and-half. For example, half brown rice and half white. If I make a sandwich, one slice of whole-grain bread and one slice of white. This might help you see how much IF you can personally tolerate. Also, wouldn't a SFS be a good enough SF cushion to take before a meal?
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Oh, I also wanted to add that I prefer getting my IF from vegetables (broccoli, cauliflower, carrots, etc. chopped up and cooked) and legumes (well-cooked/mashed beans) with a SF base of rice or pasta. But that's just a personal preference, not a recommendation.  Fortunately, this way of eating hasn't caused an increase in gas or D for me.
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Great ideas, thanks! Do you add a sauce or seasoning to the chopped/cooked veges? I tried a dab of garlic/olive oil from Trader Joe's and that seemed to be okay for me.
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Try pretzels before a sandwich on whole grain bread, or a piece of sourdough before a stirfry with brown rice. But work your way up to that gradually. And figure out what IF foods are triggers for you. I'm fine with most wheat, but many people aren't. I can eat broccoli, no problem, but not peas. It's all so individual.
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IBS-C, D and nausea with acute attacks, stable on EFI for 3 years
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