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For a screwed up digestion & insulin resistance, what are some vegetables/greens options that are low-FODMAP, low-(insoluble)fiber and low-GI?

Commented on February 28, 2014
Created February 27, 2014 at 9:56 PM

For a screwed up digestion & insulin resistance, what are some vegetables/greens options that are low-FODMAP, low-(insoluble)fiber and low-GI?

8b9c2dcd3dfc929a0428d3d6dac4918e

(70)

on February 28, 2014
at 01:19 AM

And one last bonus help - if you get a "raw" gut, ie pain, the cure is bone broth, which is essentially home made stock from the likes of cooked beef, lamb and chicken bones. it makes a fantastic stew, and if you put away stew each night with bone broth in it, for a week, it does miracles for a raw gut.

8b9c2dcd3dfc929a0428d3d6dac4918e

(70)

on February 28, 2014
at 12:48 AM

I should also add, that for whatever reason, if your gut is raw, the seeds in boysenberries may also bother one. For fruit generally, the advice is to eat small portions of fruits, so that the fructose rate limiting factor is avoided. From what I calculated its about 1 - 1 1/2 cups of the lower sugar fruit I listed, or a 1/2-1 cup of the moderate ones in a sitting. Another thing that helps a fair bit is spaces between meals, for "cleansing waves". I recall that is around 3-4 hours but I may be wrong. Helping because I know how hard it can be :)

C7b5f6be8adf01cbbd963ce020a66f0e

(0)

on February 28, 2014
at 12:18 AM

It does! Thank you very much.

8b9c2dcd3dfc929a0428d3d6dac4918e

(70)

on February 28, 2014
at 12:08 AM

For low GI, fiber lowers GI, as does fat. If you have a sugar with fat, its GI lowers a lot. Sweet potatoes also have lower GI, for a starch. But keep in mind that actually your gut bacteria will prefer carbs that are slower to digest. Instantly digested glucose, even though thats refined, or small portions of fruits, will be quickly digested before the bacteria can have as much of a go. So that you may have to balance.

C7b5f6be8adf01cbbd963ce020a66f0e

(0)

on February 27, 2014
at 10:10 PM

Hi there. Thank you for the link. Problem is, most FODMAP friendly foods on that list are very insoluble fiber dense AND with a high GI/GL... hence the question...

3ce6a0d24be025e2f2af534545bdd1d7

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on February 27, 2014
at 10:07 PM

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8b9c2dcd3dfc929a0428d3d6dac4918e

(70)

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:

Chives

Capers

Olives

Silverbeet (I beleive thats called "chard" in other countries)

Cucumbers

Courgette

Rhubard

Tomato

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!

C7b5f6be8adf01cbbd963ce020a66f0e

(0)

on February 28, 2014
at 12:18 AM

It does! Thank you very much.

8b9c2dcd3dfc929a0428d3d6dac4918e

(70)

on February 28, 2014
at 12:08 AM

For low GI, fiber lowers GI, as does fat. If you have a sugar with fat, its GI lowers a lot. Sweet potatoes also have lower GI, for a starch. But keep in mind that actually your gut bacteria will prefer carbs that are slower to digest. Instantly digested glucose, even though thats refined, or small portions of fruits, will be quickly digested before the bacteria can have as much of a go. So that you may have to balance.

8b9c2dcd3dfc929a0428d3d6dac4918e

(70)

on February 28, 2014
at 01:19 AM

And one last bonus help - if you get a "raw" gut, ie pain, the cure is bone broth, which is essentially home made stock from the likes of cooked beef, lamb and chicken bones. it makes a fantastic stew, and if you put away stew each night with bone broth in it, for a week, it does miracles for a raw gut.

8b9c2dcd3dfc929a0428d3d6dac4918e

(70)

on February 28, 2014
at 12:48 AM

I should also add, that for whatever reason, if your gut is raw, the seeds in boysenberries may also bother one. For fruit generally, the advice is to eat small portions of fruits, so that the fructose rate limiting factor is avoided. From what I calculated its about 1 - 1 1/2 cups of the lower sugar fruit I listed, or a 1/2-1 cup of the moderate ones in a sitting. Another thing that helps a fair bit is spaces between meals, for "cleansing waves". I recall that is around 3-4 hours but I may be wrong. Helping because I know how hard it can be :)

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