Need menu ideas for fructose/fructan free diet!
#334961 - 08/20/08 07:30 AM
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Fen
Reged: 03/01/08
Posts: 574
Loc: Central NY
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Ok, long story short is that I've suspected for a looooong time that wheat and/or gluten is a trigger for me, and I've started to notice a pattern that apples and pears trigger me as well. It would make so much sense if fructose is my problem, and I would be so unbelievably thrilled if I could finally feel better - I've long said that I can give up any foods, I just need to know what they are!!
Anyway, now I don't know what to eat while I perform this experiment!
For breakfast I ate a hot buckwheat cereal with blueberries. Mid-morning snack was a cereal bar. Lunch is a few slices of chicken and carrots with mashed avocado. Snack will be a banana. I'm worried I'll be starving long before the work day is over, and I'm not entirely sure what to make for dinner! I was thinking rice and veggies maybe.
Any ideas anyone has would be much appreciated! I don't mind cooking when I'm home, but I also need portable stuff to bring for long workdays!
Thanks!!!
Alyson
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IBS-C
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totally off subject... but are you also an Alyson spelled like me? How cool!:) My parents thought they were making it easy with one l and one y...but I hated it as a child and could never find anything with my name on it!:)
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IBS-A
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Ha ha - I didn't realize you were an Alyson as well! I hated it as a kid too because nobody could spell it and I was often told that my name is spelled "wrong." But now I like it because it's kind of unique! I've only met one other Alyson in my life!
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IBS-C
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Figure 2 in the second article in this message has a table of favorable and unfavorable foods for IBS suffers with problems with fructose. I use the table along with Heather's EFI guidelines to manage my IBS with reasonable success.
One other thing you might find interesting. Wheat contains a lot of fructans (also known as fructo-oligosaccharides or FOS) which are made of long chains of fructose molecules. FOS is commonly used a filler in supplements too. Many people with fructose problems also have problems with fructans. Table 6 in the first article give a list of foods containing high amounts of fructans. Notice the first item on the list is any food with wheat as the main ingredient. I have found that I have to limit my consumption of wheat. Many IBSers who do not test positive for celiacs disease think they have a gluten sensitivity. In fact it quite possible they have problems with fructans in wheat.
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STABLE: ♂, IBS-D 50+ years - Science of IBS
The FODMAP Approach to Managing IBS Symptoms
Evidence-based Dietary Management of Functional GI Symptoms: The FODMAP Approach
FODMAP Chart & Cheatsheet
The Role of Food & Dietary Intervention in IBS
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Right, Syl - that was my thought as well. Though I tested negative for Celiac Disease, I followed the GF diet for a year. Initially it made me feel wonderful, I think because I switched from wheat to rice and rice-based cereals. Over the course of the year I started to feel worse and eventually gave it up because I was still having problems. I now wonder if it's because I was eating a lot of fruit, bars made with dates, etc.
I've read all of the articles you've posted. I guess I'm just looking for practical suggestions - like what do you (and others) actually eat in the course of a day. Breakfast is easy enough to figure out, as is dinner when I'm home. I'm most concerned about packable lunches and snacks for work (don't always have access to a fridge and microwave, depending on the day), as well as those times when you just (for whatever reason) need to eat in a restaurant.
Thanks!
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IBS-C
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How about lightly curried chicken, shrimp, carrot and zucchini on basmiti rice in a thermos. On days when you have access to a microwave you might take chicken, rice and veggies and warm it up. Great cold lunches can be made with canned tuna, salmon and smoked osyters with cold potato & veggie salad (no mayo etc).
It is difficult finding lunches that don't involve bread. However, I find I can handle a slice of bread a day with no problems. May be you can too.
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STABLE: ♂, IBS-D 50+ years - Science of IBS
The FODMAP Approach to Managing IBS Symptoms
Evidence-based Dietary Management of Functional GI Symptoms: The FODMAP Approach
FODMAP Chart & Cheatsheet
The Role of Food & Dietary Intervention in IBS
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This is funny - I was just talking about this too Alyson. As I said I have been experimenting w/toast and sandwich bread. Like Syl, I can tolerate a slice or two occasionaly - I think the last one I tried was an oat bread - Trader Joes is making a great brown rice bread that is also affordable. You could also try wraps or quesadillas instead of sandwiches, that's what we have done. Even a ww tortilla doesn't bother me if I eat it w/lots of IF (ETA=should be SF), I think because it's such a small amount and it's not that dense. SO you could do a yummy wrap w/rice,veggies, tofu whatever...
Do you eat tofu? It's really versatile if you like it and can tolerate it....
I'm very interested about the frutans (sp?) Syl mentioned - I have not had any of the fruits I would generally eat this summer and have noticed such a big difference. Apples are a huge no no, but pears I don't remember bothering me...
don't forget about good ole peanut butter and hummus - they are both good on carrots, rice cakes, tortillas, etc...fairly packable. Any bean dip could be put in a little tupperware and eaten on the run...
hope that helps!
Edited by Hapamama (08/20/08 05:42 PM)
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I thought zucchini was high in fructans?
I guess maybe my frustration is partly due to the limitations I have because of my bladder - I can't have anything spicy or acidic because it will cause pain and frequent urination. So as delicious as a chicken curry sounds, I can't eat it! I often wind up eating plain chicken and rice with just salt and pepper and feel really badly for my husband who doesn't have any dietary limitations!
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IBS-C
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FYI
#335021 - 08/20/08 04:00 PM
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Jordy
Reged: 08/12/06
Posts: 2095
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Quote:
Trader Joes is making a great brown rice bread that is also affordable
This bread is sweetened with fruit juices...not good for low fructose diets. Neither is hummy
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IBS-C with pain and bloat
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so, you aren't gluten intolerant but you eat GF?
Quote:
I have been experimenting w/toast and sandwich bread. Like Syl, I can tolerate a slice or two occasionaly - I think the last one I tried was an oat bread
Quote:
Even a ww tortilla doesn't bother me if I eat it w/lots of IF
did you mean lots of SF? What brands bread and tortillas do you use?
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IBS-C with pain and bloat
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