IBS Rant - triggers and alternatives...never ending
#351156 - 10/25/09 07:49 AM
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PMartin
Reged: 08/05/08
Posts: 140
Loc: Niagara Region
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I previously posted about Hemp, as I'm looking for a non-dairy, non-soy source of protein and it sounded very good but I couldn't find any info about it's fiber make-up. Well, it turns out that 80% of its fiber content is insoluble so as for the EFI diet it doesn't look like a good alternative.
This is becoming a frustrating theme to having IBS. It seems like every time I seemingly make progress and find a food alternative, it turns out to have its own problem...
For example, after eliminating Cow's Milk, I was happy to drink Soy Milk until I discovered it too has a downside. So, onto Rice Milk, which again I'm fine with but now I hear Brown Rice could be a trigger and of course it seems to be in every rice product including the Rice Pasta I've been eating. Do I bother with Almond Milk? Aren't nuts a potential trigger?
I also took a look at the nutrition facts of the steel cut oatmeal I often have for breakfast and see that it has 3g of insoluble to 1g of soluble fiber. Should I be concerned?
And then, I look up IGG sensitivities after reading another post and uncover a whole new list of terms and potential culprits http://aca.ninemsn.com.au/article.aspx?id=656229
While most, if not all of the specific foods listed here aren't new or already scrutinized through EFI or FODMAP's, I've never heard of them referred to by their chemical nature as Salicylates, Amines or Glutamates before.
And a couple of them that really got my attention were peppermint and bananas...two foods that I bet most of us are eating.
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IBS-D. Or so a doctor says.
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You're not alone in your frustrations. I feel so limited by what I can I eat, and even though I try to eat carefully according to the EFI diet and of course I try to also listen to my body for my unique triggers (garlic and onions for example), I am still symptomatic pretty much 24/7. Next up for me is to eliminate added sugar for a while, which I'm pretty bummed about. I so appreciate this board for helping me figure this out and just for knowing that there really are people who understand how miserable I am. You will figure the food thing out in time. Take comfort in the fact that lots of people on this board have figured out how to stabilize their symptoms. 
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I can absolutely identify with your frustration here. What I have found is that if I try to combine (mix) one author's suggestions or their website information with another's recommended relief, this most always fails and does nothing but make the problem worse.
I have to tell you honestly that you need to stick with ONE program ONLY for a period of time and see how you do.
If there is not enough soluable fiber in a recipe (meal) then simply add some of Heather's acacia powder somewhere, as it does not change the taste nor texture of a recipe.
I encourage you not to seek incorporating suggestions from various authors' programs or you WILL get frustrated, just like I have in the past. Each program is meant to work in synchrony within its own boundaries... may work, may not. Heather's simplicity of treatment ALWAYS works if followed faithfully, and then you can explore your own tolerances to specific foods from there.
Some days I can indulge in some extra things, and some days I cannot. Every 'body' is different, and it seems for me a lot depends on the stress level in my life at the time, and believe it or not even the weather outside can in some ways dictate what foods I can or cannot tolerate on any given day. Talk about a merry-go-round. The secret for me is to keep my pantry well stocked with a variety of things I know are safe to eat and choose the ones that I have found will work for me on a given day. Quick homemade soups are a favorite of mine any time of the year... tummy and spirit soothers if made with appropriate ingredients.
Pick a program and follow it, see what happens. I recommend Heather's, as it is simplistic and not complicated at all. I see no need to throw away money on what MIGHT work and then doesn't, only making matters worse, and increasing the frustration and stress level.
Give some thought to all of this. I wish you the best in your symptom control.
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Senior female, IBS-D, presently stable thanks to Heather & Staff
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I understand what you mean. This is a problem I got when spending a lot of time at these message boards. I developed food related anxiety just from reading what other people had problems with. Remember - the key is to find what works for YOU. It doesn't really matter if it works for the next person or not. People mean well and explain about their triggers because they want to help - and it can be helpful in case you try a diet and it doesn't work or you get an unexpected flare up. But you simply can't stop eating everything that ANY other people have problems with. You need to figure out for yourself what works for you. If you think the EFI general guidelines as presented in Heather's books seem logical to you, then use that as your basis of knowledge and then work out the details for yourself.
Remember - IBS attacks are not always triggered by food. If you get overly anxious about trying different food items or get scared because of what other people tell you then that anxiety may in itself bring on attacks. When you feel really bad it is really hard not to get anxious I know. But please - don't limit yourself more than you have to. Food is supposed to be fun too. That's why Heather keeps talking about substitution instead of deprivation.
If you look at the food strategies a lot of people have on these boards they are based on the EFI but people have then added rules of their own based on what works for them. This can mean more limitations than the original EFI. The point is that these specific limitations are very different from one person to the next. So you shouldn't try to incorporate all of these extra rules into your own diet. You should just follow the general guidelines and then if you find a need for it, figure out what YOUR extra rules are. The basic EFI diet as presented by Heather in her books is actually a very non-limited diet in my opinion - with plenty of variety and delicious things to enjoy.
Try not to make your whole life revolve around what you eat. Exercise, relaxation and stimulating hobbies are also ways to deal with IBS.
Good luck!
/Ulrika
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GREAT post Ulrika! We DO need to remember to balance mind, body and spirit... and NOT get stuck in thinking about 'food fears' constantly. Hopefully some day this will all become 'natural' to us and we won't even give a second thought, as our subconscious mind will step in and help us choose appropriate foods for us individually absent giving this much 'conscious' thought!
Thanks for this post and the great reminder.
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Senior female, IBS-D, presently stable thanks to Heather & Staff
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I agree with the other poster who said stick with one diet. I like Heather's suggestions because I have tried them and they seem to work. As far as the different fibers, in the book it doesn't say you can't have both, but it does say that if you are eating insoluble fiber that it MUST be eaten with the other soluble fiber. Never eat insoluble fiber on an empty stomach. It's not just what you are eating but how you are eating it (i.e. putting the different foods into the right combination). If you do not have Heather's book "Eating for IBS" I would suggest getting it. It explains a lot about IBS and has some great recipes too. I was a little hesitant at first too because I thought it was teeling me to eat trigger foods, but it has some great alternatives and shows how to have certain foods in combination with other things. Also, I cannot have the dairy as it is a BIG trigger for me so I now use Rice Dream Rice Milk in plain flavor for drinking, but I also use soy milk for cooking. Also I cannot have anything with nuts as I am allergic so I eat Soy Butter-I.M. Healthy. I really like it. I also ordered the Acacia fiber and the teas and I think they are great, not only for the effect they have on my body, but I enjoy hot tea anyway and they are great when you want that sweet something. I use regular sugar with no problems.
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When all else fails.....have tea.
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I appreciate everyone's concern and advice...it is comforting to have people to talk to who know what you're talking about and going through.
I do realize food is not the only factor related to IBS and I try to utilize other ways of stabilzing it...mostly through exercise. It does seem however, that food plays the biggest role? While my, like everyone elses I'm sure, stress can change from day to day, overall it is pretty low...my biggest stress is the stress of having IBS.
So, finding a way of eating to suit me, is exactly what I'm trying to do. I do use EFIBS for my base but have added a few things like cutting out wheat and am now concerned and wondering about brown rice. I will always eat white rice but find that brown rice is used in almost every secondary food like rice milk and rice pasta. And when I come across things like FODMAP's (i.e. fructose malabsorption) I am naturally curious. I am a Chef (in a fine dining restaurant), so food is my life. On any given day I have access to any food you can imagine. But, my usual day of eating is either oatmeal or 2 slices of wheat-free toast or IBS friendly cereal with rice milk for breakfast. I don't really eat lunch but have snacks of baked chips or rice crackers and then a banana and orange either. Dinner will be white rice or a baked potato with either chicken or fish and I try to get in some vegetables. And somewhere in there will be a protein shake. All I drink is water or rice milk.
If someone told me all I had to do to get rid of IBS was eat bark for the rest of my life...I would do it no questions asked.
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IBS-D. Or so a doctor says.
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About the brown rice - when it comes to rice milk the risk of it causing problems should be very low. I don't know exactly how they make rice milk but when you make nut milk you finely grind the nuts with water and then strain it through a fine cloth so there isn't really any real "fiber" left. And remember - the finer fiber stuff is chopped or mixed the smaller the risk of it causing problems.
/Ulrika
P S I think it's great you work as a chef and still consider your stress levels low in general. Hard though to be around exciting food all day long and sticking to "boring" stuff. But you'll find a way to get there.
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PMartin
#351172 - 10/25/09 11:50 AM
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Gerikat
Reged: 06/21/09
Posts: 1285
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It is an experiment and a process. It takes time. If you read every author's suggestions, every person's suggestions, every expert's suggestions, etc....you will remain confused. 
What is a trigger for one is not for another. You will find you own way in time. There are no easy or cut and dried answers for everyone.
When you stress so much about what you read, it creates anxiety about food/eating. Maybe you should stay off the boards for awhile, work on experimenting with your diet, try the hypno tapes or something to relax a little, and just settle into the fact that it may take a little time.
Sometimes it is best to just stay away from the boards for a period of time, to clear your head.
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Re: PMartin
#351188 - 10/25/09 09:21 PM
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PMartin
Reged: 08/05/08
Posts: 140
Loc: Niagara Region
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You may be right Gerikat. I'm seeing my doctor this week and hopefully it won't take too long to get in to see a dietitian. I think I'll focus on the alternative approaches to "stabilizing" my IBS - exercise as always but some reading too...I've got a book that was recommended to me http://www.harpercollins.com/book/index.aspx?isbn=9780060851781 on the way.
I do appreciate everyone's concern and efforts to help.
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IBS-D. Or so a doctor says.
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