4

votes

How do I increase carb intake if I remove FODMAP & starches because of IBS related problems?

Answered on August 19, 2014
Created February 26, 2012 at 5:44 AM

Due to poor absorption of my damaged gut I have to get my carbs from as much glucose heavy source as possible (minimize fructose, disaccharides & starch) because it is difficult to break those down to simpler sugars. So what foods have the most pure glucose and least amount of dissaccharides & starch?

of course i avoid dairy & grains :)

D31a2a2d43191b15ca4a1c7ec7d03038

(4134)

on February 27, 2012
at 08:46 PM

Ben, beer is made from grains. A person who has IBS cannot afford further compromise.

4e184df9c1ed38f61febc5d6cf031921

(5005)

on February 27, 2012
at 07:43 AM

"Even white potatoes" - this myth again that white potatoes are nutritionally poor! Folate, vitamin C, vitamin K, B6, magnesium, potassium, manganese - potatoes are a powerhouse! http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2551/2

667f6c030b0245d71d8ef50c72b097dc

(15976)

on February 27, 2012
at 02:34 AM

Beer? I'm serious. It was a main fuel source for lots of folks building the pyramids etc etc. Is beer no good for IBS and fodmaps?

B9637ddb9a9a5c6a7306e3c804fcd21d

(3217)

on February 26, 2012
at 05:45 PM

uh-oh, epic fail. I'm sorry, I didn't read the question thoroughly enough I suppose. Not enough sleep yesterday...:-(

76f3ead3aa977d876bcf3331d35a36e9

(4620)

on February 26, 2012
at 04:45 PM

Oops, my bad. Ignore my rice syrup comment. :D

D31a2a2d43191b15ca4a1c7ec7d03038

(4134)

on February 26, 2012
at 03:54 PM

Paleoguy, I use egg yolks, liver and brains for carbs, too. I forgot to post that earlier.

D31a2a2d43191b15ca4a1c7ec7d03038

(4134)

on February 26, 2012
at 03:53 PM

According to wikipedia, rice syrup is: The final product is 45% maltose, 3% glucose, and 52% maltotriose. Ref. link: http://en.wikipedia.org/wiki/Brown_rice_syrup

D31a2a2d43191b15ca4a1c7ec7d03038

(4134)

on February 26, 2012
at 03:48 PM

Paleoguy, I've been VLC since July 2010 and have not had any problems with eating 20-30g/CHO/d. That I like that level of carbs doesn't mean it would be ideal for s/o else, of course. The folks at Dirty Carnivores might know something that would help. Here is a link: http://forum.dirtycarnivore.com/ There are some very good thinkers there who are most helpful and know much about food plans and reactions.

7e13e284a1bafd7b4de14a50ee96140c

(322)

on February 26, 2012
at 03:36 PM

@PaleoGran, thanks for the links & suggestions @Warren, I function better with some carbs, no irritability etc. Also have you read Paul Jaminet's articles on why VLC can be dangerous. @Phoenix, I might give it a shot if I can't get enough carbs from whole foods.

76f3ead3aa977d876bcf3331d35a36e9

(4620)

on February 26, 2012
at 02:48 PM

I think rice syrup is almost pure glucose.

D31a2a2d43191b15ca4a1c7ec7d03038

(4134)

on February 26, 2012
at 01:56 PM

Paleoguy, I added the tag "no-starch". Hope that is all right.

D31a2a2d43191b15ca4a1c7ec7d03038

(4134)

on February 26, 2012
at 12:04 PM

Milla, Paleoguy is looking for carbs with no starch.

D31a2a2d43191b15ca4a1c7ec7d03038

(4134)

on February 26, 2012
at 12:02 PM

Here is PFW's questions about getting carbs without starch: http://paleohacks.com/questions/8007/how-to-get-carbs-without-starch#axzz1nUL8rMVo and here is a link to his blog: http://crohnscarnivore.blogspot.com/ Hope this helps a bit. I wish you all the best.

D31a2a2d43191b15ca4a1c7ec7d03038

(4134)

on February 26, 2012
at 12:00 PM

Paleoguy, this is a challenge, I agree. I use a bit of bee pollen and a teaspoon of fresh lemon juice in water sometimes. PFW used lactose-free milk, but with no dairy at all, it's a question. You might be able to get glucose from a diabetic supply, which isn't made from corn. I wish I knew something more. I've been working on this one for a while.

77877f762c40637911396daa19b53094

(78467)

on February 26, 2012
at 09:08 AM

Is there a reason that you "have to get" carbs?

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5 Answers

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2
E12ead3bf63c94b5b619b03722ef554f

on February 26, 2012
at 11:51 AM

I think what is important is that you introduce these carb-containt foods, as recommended by Milla, one at a time to assess your tolerance. Eat a small amount one day, then if no symptoms, eat a larger serving the second day. If you still haven't had any IBS symptoms after 3-4 days, try with another food and so on. If you react, eliminate this food from your safe list. Good luck!

3
B9637ddb9a9a5c6a7306e3c804fcd21d

(3217)

on February 26, 2012
at 09:54 AM

Hi paleoguy,

Low FODMAP fruits with a greater ratio of glucose to fructorse include Bananas, berries such as blueberries, raspberries and strawberries; citrus fruits; some exotic fruits such as jackfruit and tamarillo. However, since fruits are still recommended in restricted portions on FODMAP diets, go for bananas which have higher carbs for a smaller serving. You could also try the aforementioned fruits dried.

Starchy root vegetables you can try: carrots, parsnips, sweet potatoes & yams of all kind (predominantly glucose), swede, squashes such as butternut;

White rice: though we avoid grains, especially gluten grains, white rice is basically a pure starch, with most of the aninutrient chemicals and possible irritants removed with the rice bran (phytates, lectins, fiber - which can irritate a sensitive gut). Some people on paleo eat rice for their starch; now its nutritionally inferior to root vegetables, even to white potatoes, so I wouldn't recommend it (as I wouldn't recommend any low-nutrient 'dinner plate filler' which basically displaces other, more nutrient dense foods you could have eaten), especially if you are already on a restricted diet. However, if you really have IBS to the extent that you can't tolerate most root vegetables (you didn't give details on that so I don't know), white rice is something you could consider. It does have some potassium, magnesium, niacin, thiamin and iron, to give it merit. Remember that we avoid grains because of the harmful substances (e.g. gluten) that they contain, not because they are called 'grains' and do not fit into dogma.

Quinoa is also a grain alternative (its actually a pseudo-cereal, not a grain, and a relative of green leafy vegetables such as chard, similarly to buckwheat, which is related to a grass); it doesn't contain gluten and is higher in protein and nutrients than white rice, but also high in carbs so its an option if you want to increase those in your diet; just make sure you rinse the quinoa before cooking to remove bitter saponins.

Hope I helped!

Lot of love

Stay well!

Milla

D31a2a2d43191b15ca4a1c7ec7d03038

(4134)

on February 26, 2012
at 12:04 PM

Milla, Paleoguy is looking for carbs with no starch.

4e184df9c1ed38f61febc5d6cf031921

(5005)

on February 27, 2012
at 07:43 AM

"Even white potatoes" - this myth again that white potatoes are nutritionally poor! Folate, vitamin C, vitamin K, B6, magnesium, potassium, manganese - potatoes are a powerhouse! http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2551/2

B9637ddb9a9a5c6a7306e3c804fcd21d

(3217)

on February 26, 2012
at 05:45 PM

uh-oh, epic fail. I'm sorry, I didn't read the question thoroughly enough I suppose. Not enough sleep yesterday...:-(

2
Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on February 27, 2012
at 12:33 AM

Not Paleo, but what works for me is sucrose. I use organically-grown cane sugar.

Ray Peat seems to think it has some advantages. All I know is that it works for me.

For some reason, this particular disaccharide doesn't give me any IBS problems.

I put it in my tea, eat dark chocolate at most meals and it comprises most of my carbs, since I eat mostly leafy greens and no fruit.

2
1a98a40ba8ffdc5aa28d1324d01c6c9f

(20378)

on February 26, 2012
at 07:10 AM

Below are fruits and veggies that are high in glucose. However you will need to remove any non-paleo or FODMAPS from the list. I am also not sure why ketchup is listed as a veggie:

http://nutritiondata.self.com/foods-009010000000000000000.html?maxCount=78 http://nutritiondata.self.com/foods-011010000000000000000.html?maxCount=150

1
A920a7db274714f85dd9c13947227874

on February 27, 2012
at 12:47 AM

Please check out Dr. Natasha Campbell-McBride's book Gut and Psychology Syndrome (gapsdiet.com) for a complete program to effectively heal the gut and incorporate plenty of healthy fats! Check out this blog for other information - http://www.mommypotamus.com/category/gaps/ Hope this helps :) I am starting the diet for IBS as well and have seen really great results in a relatively short time (going into my second week).

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