egg whites, shrimp and white fish I wholeheartedly recommend, but seeing how fat can be a huge trigger, leave salmon aside for now. as for peanut butter or almond butter, even one tablespoonful contains a huge-huge amount of fat and I find that it's easy to overdose. so please make sure that you have just v little at first.
as for chicken, boiled chicken tastes godawful I agree, I can't eat it either without retching, but baking it in the oven - around 25mins on Bacofoil (non stick foil) I use zero oil and it tastes wonderfully moist. There is also the George Foreman option, again, tastes great, no oil needed.
not good about the vitamins, but there is one thing that really shouldn't cause problems unless you have acid reflux
-orange juice!! go for smooth, 100% fruit no sugar added, extremely delicious and v healthy.
boiled, cooled potato perhaps to supplement your diet too, again potatoes are v healthy and have many more nutrients than rice and boiled potato has soluble fibre, which should help with the C.
seeing how bread seems to be the mainstay of your diet, despite many people slamming bread whenever they can, bread is quite good on the vitamin front.
no vit b12 in your diet though from what I see, but if you start eating shrimp, that'll be OK. vit B12 is v important for energy. you really need protein and fat in general too. for fat, maybe tiny amount of peanut butter on bread or there's these oil sprays.
in conclusion, I suggest you incorporate orange juice and shrimp and white fish into your diet and some form of fat. If you did this I think you'd start feeling better v soon.
Really hoping it all gets sorted out for you, you know you can do it! Keep strong!
--------------------
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)]
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Re: reaching out for some help
