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Rate my FODMAP diet plan and give me some suggestions/tips

Answered on August 19, 2014
Created July 30, 2013 at 8:19 AM

I'm implementing a FODMAP diet plan in an attempt to heal my gut in order to reduce inflammation/acne.

I have planned out a FODMAP diet which is supposed to cater to my 4-5 days of intense weightlifting.

On normal paleo I was eating about 600G of salad a day split into 3 servings. This included a few FODMAP unfriendly foods but still no nightshades or anything not strictly paleo.

I would like to continue eating salad to continue getting enough nutrients during this FODMAP run.

I have formulated a meal plan (4 meals per day) where I eat about 5-6 farm eggs, 250g Beef Steak, 250g Salmon and 250g chicken/kangaroo split into 4 meals. Obviously the meat variety will vary for each day but I will try to maintain a split which doesn't favour Omega 6 fats too much.

In terms of salad I will only be eating cucumber, carrot, spinach, kale, lettuce, green part of spring onion/scallion, radish. I'm planning to eat about 600-800g of this salad mix.

I will be eating approx. 150g strawberies and 150g blueberies a day as snacks for antioxidants

I will need to have about 100-150g of carbs a day for my weight lifting and cardio requirements.

I am also doing the following:

  • No nightshades
  • Half a tbsp turmeric daily to reduce inflammation
  • 1g Ceylon Cinnamon to improve insulin resistance
  • Mostly coconut oil for cooking, rarely ghee and very rarely a bit of VOO
  • VOO and ACV in salad
  • Bone broth once or twice a week

Some questions:

  1. Normal potato vs. sweet potato to fulfil daily 100-150g carb requirement?
  2. Is 150g of carbs too much for a FODMAPs diet?
  3. Is it OK to eat this much vegetables (600-800g), even if they're supposedly FODMAP friendly?
  4. Can I eat Surkraut, the info I find seems to be divided
  5. Is it OK to drink water kefir? I'm asking because of the fructose content
  6. Can I add some other vegies to my mix? Suggestions?
  7. Is 300g of blueberies/strawberies per day too much?
  8. Any other recommendation to improve gut healing?

I believe I have researched this reasonably thoroughly but I would love to hear some tips from knowledgeable people who have practiced something similar or have a good understanding of it.

Thank you.

4cef120270c742b7f0094b05c617636f

(181)

on July 31, 2013
at 01:31 AM

Also, I don't know if it's placebo but I am already feeling much better since starting this diet yesterday afternoon. My skin seems to be less oily as well. I this have a feeling this will get rid of my acne once and for all, I have tried pretty much everything else.

4cef120270c742b7f0094b05c617636f

(181)

on July 31, 2013
at 01:30 AM

Thank you :) My water kefir is always well fermented but it will still obviously contain fructose. I will see how I go. I will substitute most of the berries with other more gut friendly good. I definitely do experience issues with berries but I ate them at a time when my acne was lowest and I attribute that to their anti oxidants. I think I'll take some milk thistle, Nac, E, beef liver and Zinc as substitutes for the antioxidants I was planning on getting from berries. I already feel beyter

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2 Answers

2
E80fcc74f0036fba038dcd1428e759f5

on July 30, 2013
at 05:26 PM

Your plan is actually really good, congratulations!

As for the other questions:

  1. We can't tell you which of the two is better, you will have to eat them and see how your body reacts to them. I say you eat both, because too much of one can get really boring and will make the plan hard to follow. You can also get carbs from plantain, tapioca and butternut squash, all FODMAPS friendly.
  2. 150g is excellent, otherwise your workout performance will lower.
  3. Is it absolutely okay to eat that much vegetables. Just make sure you rinse them correctly, and you'll go just fine.
  4. Sauerkraut is okay to eat on low FODMAPS, but it may cause you some gases if you're not used to it.
  5. I wouldn't recommend the kefir unless you're sure it's completely fermented, because only little traces of sugar that survive can ruin your plan.
  6. You can check which veggies are FODMAPS friendly in this nice link: http://thefartingpear.com/
  7. I don't think it's too much for one day, but if you eat that every day, your gut will get really irritated. Blackberry and strawberry are the most irritant berries. Ripe bananas and rhubarb are FODMAP friendly, too.
  8. Well everything is excellent! I wish I could have a plan like this of my own. Maybe drinking bone broth daily, instead of weekly, will make the healing faster. But even if you don't do that, you will be perfectly fine.

Much love, and good luck(:

4cef120270c742b7f0094b05c617636f

(181)

on July 31, 2013
at 01:30 AM

Thank you :) My water kefir is always well fermented but it will still obviously contain fructose. I will see how I go. I will substitute most of the berries with other more gut friendly good. I definitely do experience issues with berries but I ate them at a time when my acne was lowest and I attribute that to their anti oxidants. I think I'll take some milk thistle, Nac, E, beef liver and Zinc as substitutes for the antioxidants I was planning on getting from berries. I already feel beyter

4cef120270c742b7f0094b05c617636f

(181)

on July 31, 2013
at 01:31 AM

Also, I don't know if it's placebo but I am already feeling much better since starting this diet yesterday afternoon. My skin seems to be less oily as well. I this have a feeling this will get rid of my acne once and for all, I have tried pretty much everything else.

0
C45d7e96acd83d3a6f58193dbc140e86

on July 30, 2013
at 05:35 PM

You listed over 2 kg of total food consumption in a day. Seems like quite a lot. Good luck.

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