Irritable Bowel Syndrome Message Boards | Re: another question about low fructose diet..

Here is my basic meal plan.

Breakfast: regular oatmeal, sprinkle of brown sugar and 1/2 medium ripe banana

Lunch: 6 shrimp, 1/3 diced chicken breast, 1/4 cup boiled carrots, 1/4 zucchini lightly fried in 1 tbs olive oil, a sprinkle of curry powder and 1 tbs of very light coconut milk served on 1/2 of white rice. I known coconut milk is on the avoid fructose avoid list but I found I can tolerate small amounts of very low fat coconut milk.

Supper: chicken, turkey, fish, seafood or lean pork, boiled carrots, perhaps a small amount of sweet potato or lightly fried zucchini and rice, potatoes or pasta.

Snacks include 1-2 teaspoons of pure smooth peanut butter (no added oils or sugars) and homemade raspberry jam on a thin slice of toasted homemade sourdough bread or homemade bagel. Sometimes I drizzle some homemade chocolate sauce on the toast instead of PB and jam. Low fat, low salt Kettle potato chips are also a favorite snack.

I only drink water sometimes with a tablespoon of homemade berry juice concentrate. I find most herb teas are a problem for me.

I don't take any supplements except 3 mg of melatonin at bedtime to help with pain and 2000 IU of vitamin D. I use to take a probiotic but I no longer do. I have not found a vitamin that I can take so I make my oatmeal with 2-3 tablespoons of concentrated berry juice that I prepare myself from frozen strawberries, raspberries and blueberries added to the cooking water. This gives me some vitamins and antioxidants.

My approach has been to design a simple stable diet combining the EFI and excess fructose diets. My diet is very limited but I can depend on it giving few problems. About 5 years ago I decided to I trade meal variety for IBS stability to improve my quality of life.

I manage calorie intake and hence my weight by managing portion sizes. If you need to put on weight then increase your portion sizes or eat more often.

I hope this helps a bit.

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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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