Hi everyone!
I'm an IBS-D, and I am happy to say that after being on Heather's diet for about 4 months now, I haven't had an attack in just over a month  There was a point in my life when I thought this would never be possible, so needless to say I'm quite happy. Not only am I not getting attacks every day any more, most days I'm without bloating, cramping, gas, and all those other fun-fun-fun IBS symptoms.
I just wanted to take a second to record the things that have really helped me get where I am - both for myself and for those who may still be struggling. (Trust me, I've been there.)
So without further ado.....
- Fiber fiber fiber. I signed up at fitday.com (a diet/fitness diary type site), and this has been helpful for letting me know how much I'm getting - I aim for around 30g, but this only tells both soluble and insoluble. Obviously I make soluble fiber the basis of every meal, and I take 3 tbsp of Acacia a day to make sure I'm getting all the soluble fiber I could need. I also find that taking Acacia first thing when I get up with a big glass of water BEFORE eating really helps. Mornings were always terrible for me, but when I changed from having my SFS with my tea after breakfast to just drinking it before I found that my mornings became a lot more enjoyable. It really became clear to me how much the Acacia was helping when I (stupidly) let myself run out of it and had to wait on a new order without anything but handfuls of Metamucil capsules to swallow all day.
- I also take a calcium/magnesium supplement every day, and Vitamin E to supplement the loss I get from lowering my fat.
- I drink water all day long. I try to get 10 ounces or so a day. Not only has this seemed to help my IBS, but it also makes me feel much healthier!
- Speaking of feeling healthier... I credit exercise for a great deal of my stability. I've been becoming much more active in the last month or so and I've been simulataneously feeling so much better. I can't stress it enough - EXERCISE WORKS! I work out at the gym 3x per week (I'm doing a weight-training program), do 20 mins cardio 3x per week and try to get to my yoga classes when I can find the time. Also: walking instead of taking the bus, the stairs instead of the elevator, getting up and moving (gently) after eating... etc etc etc
- Heather's peppermint caps have also proved to work wonders for me - I take them 3x a day after meals. As soon as I started taking them I found that things that would have always given me a few cramps before now no longer do - I can actually have pain-free days, which is simply marvellous. Peppermint tea is also great and relaxing, but we all know that. Mints or Altoids are good to have on hand to calm your stomach down in a pinch, too.
- Eating 6 meals a day also really, really helps. I don't feel outrageously full after eating too much at dinner, and I never feel hungry during the day. And since I don't feel hungry, I don't get those predictable cramps from eating on an empty stomach. The 6 meal a day schedule is a little tough to manage with working 9-5 in the summer, but I do OK with tupperware containers and ziploc bags and eating at my desk - my coworkers must think I'm a compulive overeater or something, but oh well. I try to eat about 250-350 calories at a time - no more (that way I don't feel too full). Again fitday.com comes in handy here.
- I don't eat any raw veggies or fruits - maybe one day I can work them back into my diet, but I just don't think my body is quite ready for that now. I do make sure that I'm getting enough nutrients though by eating lots of cooked potatoes, sweet potatoes, beets, and carrots, as well as other well-cooked veggies like green beans and zucchini. I stay away from acidic and sulpherous veggies like tomatoes (though a small slice on a sandwich is usually ok), broccoli etc. I do use small amounts of garlic in my meals - just because it makes everything taste so good. As for fruits, microwaved apples and cooked canned pears make occasional appearances in my diet without incident.
- (According to fitday.com) 10-15% of my calories are from fat - this is quite low compared with the recommended (for people without IBS) "keep it below 30%". I really don't find this low-fat diet difficult. Most of the time I eat breads and cooked veggies without anything on them, though occassionally a little bit of Fleichman's margarine. For flavour it add things like salsa, soy sauce, low fat or fat free marinades, mustards etc. I really don't miss all that fat.
- I've also learned to cook! I knew nothing (nothing) before but since I've had to take control of my diet I've forced myself to learn. My advice: start with the basics - pan frying (with cooking spray not oil!), baking (try wrapping meats and veggies in tin foil and popping them in the over for 20 minutes), pastas, rice (instant, baby), sauteeing and braising in small amounts of liquid etc. And really, keep it simple. Making it simple and easy has made all the difference - I actually want to cook for myself and my boyfriend now. I've also learned to bake: I try to keep a fresh or frozen loaf of banana or zucchini bread on hand at all times - delicious and a perfect ibs-safe food.
- I'm just starting to eat out at restaurants again - I was just too terrified for a while after having bad experiences. I've learned where I can go and where I can't, and to ask for what I want if there's nothing on the menu (chicken breast and baked potato please?) - most places are very accommodating. I also always remember that restaurants cook with probably twice the fat, so I go easy on chowing down.
- It may be hard to believe, but I don't cheat. I really don't. I've had too many experiences of cheating (just a spoonful of ice cream will be ok... right?) and seriously paying for it. My body just knows it's NOT worth it now. Occasionally I may have a meal that's a bit too high in fat or something, but that's it. I never drank coffee so that was an easy one for me (it was just switching for earl grey to herbal teas), and have always been lactose intolerant so only ever ate very small amounts of dairy (now I eat none, though I do miss my cheddar heese). Giving up alcohol as a first year college student was difficult. I'm not saying that I was an alcoholic - but there's no denying that alcohol is a big part of the college scene.
- I still always keep Immodium on hand just in case, though I haven't needed it in a while When I do, I make sure not to take more than 1 (even though the label says 2, or for the chewable ones I cut them in half). I found that a while ago I was taking it too often, and nothing was getting better, so I kind of 'weened' myself off of it. If I take more, I end up with C the next day, followed by more D in a few days, and the viscous cycle begins. Thus, I only use it in emergencies when I simply can't be in bed or minutes from a washroom.
- I haven't taken any prescription drugs. (Frankly I don't want to, and happily my doctor agrees with me.)
...Well that's it I think - sorry, that was a bit longer than I was anticipating! Really though, I can't say enough how GOOD it is to feel NORMAL and not SICK ALL THE TIME again. Thank you Heather! OK I'm gushing I should go...  (Thanks again!)
Laurel.
PS I'd love to hear what has worked/is working for others on here who have been stable for a while.
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1 month without an attack! Here's what's worked for me... (long post)
