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It does look like you're not getting a lot of IF, as you've already figured out. The other thing it looks to me like you're low on is fat, unless you're getting a fair amount of it at dinner. As far as how to know what foods bother you, for me it's easy - it gives me D or at least a grumbly tummy. I don't know what the equivalent of that would be for you if you're still pretty much always constipated.
I can't really talk about what you're going through from personal experience becaue I'm solidly IBS-D, but based on what I've read on this Board from people who are IBS-C, I can tell you what I believe I'd do if I were C: I'd treat IF as if it was a medicine. My base diet would be all SF. Then, I'd add just a little bit of IF (1/4 apple with peel, one nectarine, one whole wheat cracker, one slice of Zucchini Bread, 4 strawberries in a smoothie, 1/2 orange, 1 plum, 1/3 prune, 1/4 cup green beans, whatever I picked to start with). I'd eat that same little bit every day for 3 days. Then I'd add another little bit (a different little bit) and eat those two little bits every day for 3 days. Then another, then another. I'd make sure that I was getting some fat, too, even if I had to add it in the same regimented fashion. This approach would be incredibly boring and a serious pain in the neck to maintain, but it would reassure me that I was getting my IF (and fat) and increasing it gradually.
At the same time I was doing this, I'd be taking an SFS, starting at a low dose and increasing it gradually; drinking lots of fennel tea (oh, yuck) for the gas and bloating; and drinking lots and lots of fluid.
And I'd set a time limit, like, I'll do this faithfully for 2 months or 3 months or 6 months, and if I'm not doing better by then, I'll figure this isn't working.
It really seems to me that for people who are IBS-C, following Heather's diet has to be an act of faith at the beginning. You have to keep eating SF, adding in IF (and fat), and taking your SFS without really seeing improvement for a while. It was different for me: I started Heather's diet, felt better immediately, and the longer I was on the diet and the more SFS I took, the better I felt. At this point, if I follow Heather's diet, I'm stable.
I hope this helps at least a little and even more I hope you do find your groove soon.
BTW, I agree with you that eating the peels on your fruit is a good idea. Except for the banana - that peel I'd skip.
-------------------- [Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]
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I just cook mine in plain water with quite a lot of raw cane sugar. It works wonders for me. The cooking it doesn't really take extra time, because I don't use milk of any kind, so I can just let it boil while I take care of other things like packing my lunch.
-------------------- IBS-C after amoebic dysentria. Symptoms mostly after eating too much. Wanting to (re)gain weight.
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Oh no, I am cooking it! Yuck, do people eat it uncooked??? I cook it in rice milk instead of water .. it adds a little bit of sweetness and makes it a little more creamier. MmMMmmm
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Haha, maybe I will try that! But, I'm a 19yr old who looks like a 12yr old, so I doubt I would have to make any excuses about my elmo oatmeal!!
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You totally need to increase your IF! So long as you're getting SF every time you eat IF, I honestly wouldn't worry about increasing your crampiness. Bloating is trickier, but certainly getting more regular would help!
My personal C commandments - well, suggestions, since everyone is different:
1. IF + SF. Every meal and snack needs both. Don't be too scared of raw fruits and veggies and whole grains! 2. Exercise. Every day if possible. Heather suggests higher intensity exercise if low-intensity stuff doesn't get you going. 3. Liquids. Drink 'em down, and drink 'em constantly. As is true for all IBS-ers, avoid straws, carbonated drinks, and cold drinks and try to get loads of peppermint and fennel teas. 4. Patience. IBS-C isn't conquered in a day or a month. Just keep increasing your IF and stay away from the big triggers of high fat, dairy, coffee, and red meat.
I went the all-SF, all-the-time route too when I started on Heather's diet. It's a bit scary to increase those fruits and veggies, but honestly, enough SF will "cushion" them enough to prevent cramping.
--AC
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Cramping isnt even a worry of mine, as it rarely EVER happens. Its just the gas and bloating What would you say a safe SF to IF ratio would be? Like earlier .. i wanted a pear .. so i was going to have a piece of sliced french bread first .. but i was afraid that wouldn't be enough .. so i had 1.5 slices .. but then was full from the bread and didn't even want the pear. haha. Ya catch my drift? How do you normally balance the two?
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I tried running instead of walking and my knees gave out on me. But, the walking isn't cutting it for the BMs.
Any suggestions on high intensity exercises that aren't hard on the knees?
-------------------- ~ Beth
Constipation, pain prodominent,cramps, spasms and bloat!
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Hi Chelsea, The ratio should be 1.0 or smaller for C. That was what stable Cer's reported a while back. -Bob
-------------------- <img src="http://www.math.mtu.edu/~rwkolkka/BritPicA.jpg">
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1.0 of SF or IF ... and in comparison to how much of the other?
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Hey, I am so glad you posted specifics. I am trying to start the diet over again. I am IBS-D. And I have both of Heather's book Eating for IBS, and The First Year.. And I get so overwhelmed by it all. I have read both of them and I am still having probs with balancing and planning my meals. Esp. since i dont have a health store nearby. I have to shop at a basic supermarket. So I buy store bought bread like french and sourdough breads any specific brands anyone uses? And I have bought a lot of pasta but besides meat what do you use as a sauce or something to liven the pasta up.. just add salt doesnt work for me. Also, same thing with rice.. i used to love eating rice with tons of butter.. any good substitutes for that?
Anyone that is IBS-D feel free to post some of things you eat on a daily basis.. I would greatly appreciate it.
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