2

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Office snacks (heavy) while on fodmap

Answered on August 19, 2014
Created June 06, 2013 at 1:23 PM

My fellow cavemen-and-women... Help out a white collar Grok here. I just started an office job this week, and I'm at work around 9-6++. Now, lunch and dinner are fine, but the morning meal is a problem. My usual breakfast at home is bone broth with meat or eggs&bacon, but this really cannot sustain me for the whole morning. I eat to the point of satiety (sometimes slight discomfort), but by around 11 or so I'm on the lookout for more fuel already. Waiting till the more convenient lunch timing of 1+ 2pm seems to have retriggered my gastric attacks, which was what caused my IBS and my foray into paleo in the first place...

Now, I know that there's quite a few threads on office snacks already. But as I am currently on a low fodmap diet, a lot of the commonly suggested paleo snacks (fruits, avocadoes, nuts) are out. I could probably do eggs, but I'd prefer not to, seeing that I inhale 4 eggs at once in the mornings and I'd like some variety. I don't seem to get much satiety from oil as well, seeing my tendency to overdose if I snacked on nuts. I'm hoping to find suggestions that that fill me up and keep me working happily for another 2-3 hours. Does anyone have any suggestions?

EDIT: Unfortunately I can't really increase the portions for breakfast, seeing that I'm already eating to the point of discomfort... Not sure whether including more oil will work, since fats alone don't seem to keep me sated, I react better to a fat-protein combination. Besides, my broth is fresh out of the slow cooker, and I don't skim off the oil. I react really badly to starches and fibre as well, the last time I had half a potato I was in pain for 4 days.

Anyway, will try bringing cured meats and extra meal portions. Maybe I can experiment with the berries/bananas in another few weeks once I settle down into the routine. Keeping my fingers crossed!

46bee6b93ee79082ea1094f26c2da5a4

(837)

on June 06, 2013
at 07:05 PM

Adding safe starches, unfortunately, *may* not be right for IBS. When you get to that chapter in the PHD book it just referred us to The Specific Carbohydrate Diet, which, as it turns out, is starch free.

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on June 06, 2013
at 04:30 PM

I tend to do the same & usually forgo breakfast aswell, have my first snack about 11 then again about 3, if I eat a big meal during the day I just want to nap afterwards

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on June 06, 2013
at 04:28 PM

Few hundred more calories from veggies? That's a lot of veggies! Maybe im being stupid & you mean add butter or fat to veggies... I find snacking works pretty well for me, I snack 2/3 times a day max, couple raw eggs, a can of sardines, bit of pate... no big breakfast or lunch meal really, then have a hearty dinner

67871ef2326f29da48f1522827fc0f80

(704)

on June 06, 2013
at 02:40 PM

I'd add cooking them in coconut oil. You don't have to go crazy with it but the fat is good and makes me feel fuller, longer.

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8 Answers

2
6a887d4304bae8d7b8592a77bb49f73a

(110)

on June 06, 2013
at 04:35 PM

Is there a refidgerator in the office? Keep nautral (Paelo OK) cold cuts in the fridge, they are easy to grab, you can even make pinwheels out of turkey and Roast beef, etc.

If you don't - what about beef jerkey?

2
B72e976b2df9e7f01315830062a5209c

(1365)

on June 06, 2013
at 01:31 PM

I would try adding some veggies to your breakfast to add volume and a few hundred more calories rather than relying on snacks. Once you open the snack floodgate it's hard to slow down.

Sautee some greens in with those bacon and eggs?

67871ef2326f29da48f1522827fc0f80

(704)

on June 06, 2013
at 02:40 PM

I'd add cooking them in coconut oil. You don't have to go crazy with it but the fat is good and makes me feel fuller, longer.

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on June 06, 2013
at 04:28 PM

Few hundred more calories from veggies? That's a lot of veggies! Maybe im being stupid & you mean add butter or fat to veggies... I find snacking works pretty well for me, I snack 2/3 times a day max, couple raw eggs, a can of sardines, bit of pate... no big breakfast or lunch meal really, then have a hearty dinner

1
C76197dc6b3bedbc1bfd2221bb1bf05f

on June 07, 2013
at 01:46 AM

trader joe's has great sliced & roasted turkey breast - if I'm hungry in the afternoon I'll usually have some almond butter on celery sticks with slices of turkey breast to hold me over until dinner! works like a charm :)

1
A7c1857ce53fb11a9351d05718c7070d

(283)

on June 06, 2013
at 05:38 PM

I would also suggest increasing the volume of your breakfast and throwing in some veggies and some starch. I have been reading the "perfect health diet" and it mentions that adding safe starches to meals will actually help with satiety and keep you full longer. I know all the adamant very low to no-carbers out there will argue that it's fat and protein that keep you full, and they are right, but it also seems that some starch thrown in makes it even better. Safe starches are also prebiotics and very important for feeding the good bacteria in your gut.

It works for me without weight gain or digestive symptoms and I eat the equivalent of 1 small sweet potato each morning with my meat and 3 eggs, as well as about 1/2 cup of sweet potato or squash at lunch. Everyone is different though, and the best you can do is try.

If you still want to move towards snacks in the morning, along with what has already been mentioned, try a couple squares of dark chocolate, or even 1/2 - 1 can of sardines if you can stand the taste :-)

46bee6b93ee79082ea1094f26c2da5a4

(837)

on June 06, 2013
at 07:05 PM

Adding safe starches, unfortunately, *may* not be right for IBS. When you get to that chapter in the PHD book it just referred us to The Specific Carbohydrate Diet, which, as it turns out, is starch free.

1
46bee6b93ee79082ea1094f26c2da5a4

(837)

on June 06, 2013
at 05:14 PM

More bone broth in a thermos to drink?

1
C6648ab69e5a1560c7585fe3ba7108fb

on June 06, 2013
at 04:09 PM

Also, possibly consider packing in two, smaller lunches, and eating one around 10/11 and another around 2/3. I've been doing this the past week in response to food uptake from starting lifting again and it's been a godsend for my energy levels and mood.

De1095b2ba29c1035f00428cbfe3cc7c

(777)

on June 06, 2013
at 04:30 PM

I tend to do the same & usually forgo breakfast aswell, have my first snack about 11 then again about 3, if I eat a big meal during the day I just want to nap afterwards

1
651b74dfbf378ac90ff3eb183f54944e

(351)

on June 06, 2013
at 01:28 PM

Berries and bananas are low fodmap... so maybe those in a tupperware with some coconut milk? Or coconut cream to up the calories in it.

http://ibs.about.com/od/ibsfood/a/The-FODMAP-Diet.htm

Or a BP coffee with grass-fed butter/ coconut oil if you're strictly no-lactose. Super convenient!

Hope this helps!

0
C5d5cfab77a26fa17a56f2c62b99b879

on June 06, 2013
at 08:21 PM

I say skip breakfast except for bulletproof coffee and bring a thermos of the stuff to the office.

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