Hi Sarah! Let me try to help!
First and I am actually really sorry for saying this (on this board), but.. while Heather's advice is good generally, it falls short on quite a few specifics, which can really make a difference overall. There is no mention of the FODMAPs, when in actual fact the vast majority of IBS sufferers have trouble from them. This means that e.g. mushrooms are FODMAPs, which are supposedly safe, well they are not SF heavy by any means and have mannitol (which for me is a big trigger). Same goes for apples and applesauce and onions, it may not at all be advisable to eat them. White bread has no more SF than IF, it's roughly equal and nuts are also more IF than SF. Nuts ground or unground make no difference however (to me) and as far as I know you should have no problems from pulp-free orange juice unless you have acid reflux. And for me personally fat is a big problem, which means that I can't eat bread with peanut butter or salmon with potatoes unless I really go for a tiny piece of salmon/v little peanut butter. many recipes on the other board are hugely over the limit when it comes to fat and for me any one meal that contains over a fifth of kcal coming from fat is a trigger.
Just to mention a few things. I have a trust in science and numbers, pls read below my advice and hope that provides some relief. It has for me.
'The diet solution is twofold:
A. follow the four EFI rules:
1. no alcohol
2. no caffeine
3. less insoluble fibre than soluble fibre per meals (peel, deseed and cook until soft) (use a soluble fibre supplement)
4. limited fat per meals - one meal calories coming from fat:25% maximum. (1g fat has 9kcal, 1g carb has 4kcal, 1g protein has 4kcal)
-rough guide fibre content of foods (actual fibre proportions and content depends on variety and ripeness):
http://huhs.harvard.edu/assets/File/OurServices/Service_Nutrition_Fiber.pdf
-fat content of oil - 1 tablespoonful of oil has 120kcal coming from fat!! (e.g. 100g raw chicken breast has 110kcal from other, 1 medium potato has 150kcal: so you can safely cook 200g of raw chicken breasts with that one tbpsoonful of oil and one boiled medium potato)
B. follow the FODMAP guidelines simultaneously:
http://www.todaysdietitian.com/newarchives/072710p30.shtml
Safest foods to eat would be (eat them for a week or two at least): porridge (cooked in water), boiled/baked potatoes (no skin), cooled white rice, grilled chicken breast, shrimp, white fish, boiled carrots, peeled baked peppers, peeled cooked courgette (ie zucchini), tomato paste, smooth orange juice, no-pulp-berry juice and a bit of fat with each meal (salmon/olive oil to mention two of the healthiest options, but do count the kcals here, see above), one yellow banana max per day.
Incredibly restricted I know but I think you are extremely unlikely to have trouble from these foods and once your gut has calmed down after a week or so, you may experiment with adding different foods back into your diet one by one to see whether you can tolerate them. A food you can't tolerate may bother you within a couple of hours up to three days.
Normal bowel movements are always easy to pass and they number maximum 3 bowel movements per day & minimum 3 bowel movements per week.
Spasmodic pain and bloating may never be completely eliminated, but will probably be greatly reduced through adherence to this diet. '
--------------------
now: stable through EFI+FODMAP dieting (no lactose/no fructose/some fructans and some polyols)
before: IBS-D(pseudo-diarrhoea), bloating, often unbearable pain esp from too much fat: Apr 2007- Dec 2010
FODMAPs: http://www.todaysdietitian.com/newarchives/072710p30.shtml
[I've tried VSL#3 -> I could tolerate v good amounts of IF (even with less SF), it worked great (but overall I find it too expensive)]
Print
Remind Me
Notify Moderator
|
Posts
the most basic diet to eat
