For a screwed up digestion & insulin resistance, what are some vegetables/greens options that are low-FODMAP, low-(insoluble)fiber and low-GI?
asked byPierrette (0)
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on February 28, 2014
at 12:06 AM
Back when my problems were at there worst I made a table of low insoluble fibre, low carb, low fodmaps, lot sugar fruits and veges:
Here is some of my list:
Silverbeet (I beleive thats called "chard" in other countries)
Capsicum (called "peppers" in some places)
Spring onion (green beans are kinda on the edge, but still acceptable in moderate)
(Carrots, celery, collard greens, bok choy, pumpkin etc are also moderate, so probably best to moderate these)
Cheeses : Aged cheddar, parmesan, emmental
Fruits - cranberry juice (unsweetened), limes, cranberries, lemons, raspberries, strawberries, boysenberries (on the edge, but acceptable in moderation kiwi fruit, grapefruit, pineapple)
Nuts: brazil, walnuts, macadamia, coconut flesh (these have higher insoluble fiber, and I have issues with nuts at times, so probably best to avoid at least any higher amounts). Almond milk however seems well within range. Full fat cream is probably also fine in moderation.
I also find that I can now use more carby foods, like occasionaly sweet potatoes, more fruit IF I keep up anti-biotic foods, and pro-biotic foods (for me, cranberry, lime, lemon, oregano, dark grape, yogurt, coconut oil). However, I did go a while first with a super strict diet (6 months or so). Only you can find out what works for you.
Hope that helps!