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FODMAPS elimination diet, is this how I should go about doing it?

Answered on September 12, 2014
Created February 11, 2013 at 1:42 PM

Due to bloating, stabbing pains, unregular bowel movements i have decided to give FODMAPS a go to try and see what is causing my guts so much aggravation.

Is this how I should approach it -

x2 meals daily, meat varies between beef, chicken, fish. I will be keeping sauce and spice to a minimum, maybe just some chinese five spice, tamari soy, smoked paprika, cinnamon to flavour.

On my workout days (mon,wed,fri) ill be consuming 2-3 parsnips post workout, other than that my diet will look something like this -

Monday - Meat, 2 Eggs, 1 portion Carrot
Tuesday - Meat, 2 Eggs, 1 portion Marrow
Wednesday - Meat, 2 Eggs, 1 portion Kale
Thursday - Meat, 2 Eggs, 1 portion Spinach
Friday - Meat, 2 Eggs, 1 portion Bok Choi

Now generally i want to lower my veg intake, ive been eating 6-8 portions a day for the last month and I know it doesn't react well with me, before xmas when i was more strict on the cutting and i was eating 3 portions of veg a day and lost my bloated belly look and i didn't have as much gas.

I have a few questions regarding this type of elimination diet:

  1. Should I stick to 1 type of veg per day and eat only that veg in my 2 meals?
  2. Is it ok to switch to another veg after just one day or do i want to eat only one type of veg for a few days to make sure i don't have any reaction to it?
  3. Where shall i get the vitamins and nutrients from seeing as im going from 6-8 portions of veg and day to just 2 small portions a day. Is this enough?

Looking forward to the results :)

7cc64d8fdbca692dccee238f38e24b82

(124)

on September 07, 2013
at 01:28 AM

i don't see it as too hardcore as im merely subtracting a few portions of veg from my 2 meals, just means i can cook with more butter and coconut :) Re coconut - its my main source of fat atm, i usually eat coconut cream blocks, 100g block gives me most of my daily fat, i don't feel much discomfort when eating coconut so i don't think im allergic to it. Ill be sure to listen to my body when eating coconut and see how i feel.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on February 11, 2013
at 05:15 PM

Greyomouser~ all of the veg you mentioned are high FODMAPs, lol!

Ebb10603524dd22621c1155dd7ddf106

(19150)

on February 11, 2013
at 05:03 PM

@Paul Try pan frying it with a touch of oil and onions, garlic, and mushrooms. When done, squeeze lemon juice on top. My fiance loves paté, but hates straight liver - but put some lemon on top, and she loves it!

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on February 11, 2013
at 04:54 PM

You might want to try Mag Glycinate. Less of a laxative effect.

7cc64d8fdbca692dccee238f38e24b82

(124)

on February 11, 2013
at 04:29 PM

yep i need to get back on the liver once a week, i don't really like it but i know i must eat it. MC - yep me too, just started supplementing this myself :) Found it has quite a laxative effect on me, ive had to lower the dosage to 1/2 teaspoon daily. Yes this is what i think i will stick with. Have carrots for 4-5 days then switch to something else. I might even go some days without any veg and just try to consume other nutrient dense foods, such as liver. I just find i need veg to give my meals some volume, otherwise its just a bowl of chicken or beef -_-. Can get a bit boring

7cc64d8fdbca692dccee238f38e24b82

(124)

on February 11, 2013
at 04:25 PM

cool, ill eat some eggs on it own tomorrow for lunch and see how I feel, i usually have egg and meat with veg so i just assumed it was the veg that was causing me problem but it could well be the eggs , thx

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3 Answers

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2
Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on February 11, 2013
at 03:25 PM

Don't worry about dropping the veg portions, just eat liver/liver pat?? a couple of times a week and some bone broth weekly. Also some seafood.

If you are OK with dairy, then some hard cheese like Gouda for K2 and you are golden.

I am sensitive to lots of FODMAP foods and I have found my health has just gotten better & better after eliminating most veg (I eat spinach & chard 1-2 x a week, plus condiments like ketchup/salsa.)

I simply make sure I am eating nutrient-dense foods and take my Magnesium Citrate (for sleep and preventing constipation--most folk are deficient.)

Personally, I would make things simpler & just eat one type of veg a week. If you get a reaction, stop it and try a different veg. Everyone is different, so don't assume you will not be sensitive to a veg that works for someone else.

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on February 11, 2013
at 05:15 PM

Greyomouser~ all of the veg you mentioned are high FODMAPs, lol!

Ce41c230e8c2a4295db31aec3ef4b2ab

(32556)

on February 11, 2013
at 04:54 PM

You might want to try Mag Glycinate. Less of a laxative effect.

7cc64d8fdbca692dccee238f38e24b82

(124)

on February 11, 2013
at 04:29 PM

yep i need to get back on the liver once a week, i don't really like it but i know i must eat it. MC - yep me too, just started supplementing this myself :) Found it has quite a laxative effect on me, ive had to lower the dosage to 1/2 teaspoon daily. Yes this is what i think i will stick with. Have carrots for 4-5 days then switch to something else. I might even go some days without any veg and just try to consume other nutrient dense foods, such as liver. I just find i need veg to give my meals some volume, otherwise its just a bowl of chicken or beef -_-. Can get a bit boring

Ebb10603524dd22621c1155dd7ddf106

(19150)

on February 11, 2013
at 05:03 PM

@Paul Try pan frying it with a touch of oil and onions, garlic, and mushrooms. When done, squeeze lemon juice on top. My fiance loves paté, but hates straight liver - but put some lemon on top, and she loves it!

0
F92e4ca55291c3f3096a3d4d3d854986

(11698)

on February 11, 2013
at 03:10 PM

I would add, eggs are also huge bloaters for me, as are nuts. I got my bloat under control (on most days, anyway) by eating just meat and fish, low-fodmap veg and fat. Kale I find gassy,but some other low-FODMAP veg you could incorporate are spinach, chard, romaine (excellent sauteed with some spices like your smoked paprika, and a little bacon chopped in there), yam, squash, sweet potato, green beans. If I eat fruit, it's only berries, maybe 1/2 a banana - I find too much starch also can be gassy so I have to watch quantities.

7cc64d8fdbca692dccee238f38e24b82

(124)

on February 11, 2013
at 04:25 PM

cool, ill eat some eggs on it own tomorrow for lunch and see how I feel, i usually have egg and meat with veg so i just assumed it was the veg that was causing me problem but it could well be the eggs , thx

0
Ebb10603524dd22621c1155dd7ddf106

(19150)

on February 11, 2013
at 02:57 PM

My FODMAPs responses are pretty immediate. Basically, I feel like my guts are turning into large balloons when I eat cruciferous vegetables or dairy. Raffinose or lactose seem to be my main culprits from real food; years ago I figured out that sugar-free gum also caused a FODMAPs response in me (but I didn't think about it that way at the time), so I just stopped chewing gum completely.

Your plan seems doable, but pretty hardcore. I kept a base diet and introduced probable culprits once or twice a week over about 4 weeks. At the time, I already new lactose was an issue for me.

Another thing you may want to try testing with is coconut. Some people are allergic to coconut, while a FODMAPs issue person will respond poorly to guar gum in processed coconut products. So maybe try adding a few hunks of real coconut one day, and then treat or punish yourself with an otherwise high quality coconut milk ice cream that contains guar gum. In my case, the "treat" became a living hell.

7cc64d8fdbca692dccee238f38e24b82

(124)

on September 07, 2013
at 01:28 AM

i don't see it as too hardcore as im merely subtracting a few portions of veg from my 2 meals, just means i can cook with more butter and coconut :) Re coconut - its my main source of fat atm, i usually eat coconut cream blocks, 100g block gives me most of my daily fat, i don't feel much discomfort when eating coconut so i don't think im allergic to it. Ill be sure to listen to my body when eating coconut and see how i feel.

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