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I'm trying to rebalance my diet a touch, but it's very challenging. I'd like to see my fiber go up and my cholesterol and fat go down a little, without significantly raising my carb or calorie count. The thing is, overall, I'm very happy with my diet, and it's working -- I mean I'm happily losing 1 to 1 1/2 pounds per week. But I know that long-term, it's better to be on a higher fiber diet. For one thing, my good cholesterol actually dropped once I went on FODMAP, because you have to give up many of the low-carb, high fiber things, like broccoli, cauliflower, and Brussels sprouts. So, if I'm going to settle on this eating plan for the long-term, I think I'd like to figure out a way to make it a little healthier. But today's food diary is a good example -- got my fiber up to 30, and my net carbs are not bad (still in the low-carb range below 200), but if you look at my percentages, all of the sudden 50%+ of my calories are carbs, instead of the roughly 33-33-33% balance I've been maintaining. So now I'm thinking that it's possible that in order to raise the fiber without upsetting that 33-33-33 formula, I'm going to have to start reintroducing some of the FODMAP-banned foods. I've already added onions back in, and it's clear that they give me gas, but not the runs, so I'm sticking with them. But the next step -- a nice portion of roasted cauliflower -- is downright scary. I think I'm going to do it on a Friday night, so that if the reaction is horrible, I will have Saturday and Sunday to get over it. I have a couple of great recipes for roasted cauliflower, so I guess I'll try one of them out next Friday. Fingers crossed.
Diet Calendar Entries for 28 October 2015:
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1370 kcal
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Fat: 37.80g | Prot: 84.46g | Carb: 179.22g.
Breakfast: Smucker's Natural Strawberry Fruit Spread, Wellshire Farms Uncured Turkey Ham Steak, Buckwheat Pancakes-Gluten Free. Lunch: Wegmans Lemon Vinaigrette, Nature's Promise Organic Grape Tomatoes, Kroger Honeydew Melon, Cantaloupe (Muskmelon), Red Sweet Pepper, Salmon Salad. Dinner: Parmesan Cheese (Shredded), Cooked Summer Squash (from Fresh), Applegate Farms andouille turkey and chicken sausage, Fresh & Easy Organic Marinara Sauce with Eggplant, King Soba 100% buckwheat noodles. Snacks/Other: Cantaloupe (Muskmelon), Simple Truth Uncured Honey Ham, Theo Chocolate Cherry & Almond Dark Chocolate 70% Cacao, Green Giant Fresh Baby Cut Carrots, Navels Oranges. more...
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2247 kcal
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Activities & Exercise:
Cooking in Kitchen - 20 minutes, Shopping - 20 minutes, Clearing/washing dishes - 12 minutes, Sitting - 5 hours, Walking (moderate) - 3/mph - 17 minutes, Sleeping - 7 hours, Resting - 10 hours and 31 minutes, Driving - 20 minutes. more...
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 Comments
You will have to tell me what you are eating exactly. Do you eat sweet potatoes or white potatoes or rice. Do you eat gluten free flour products? I was really curious about those made by King Arthur Flour. Also, when you are low carbing you are still eating around 200 carbs a day? Just curious about the low glycemic foods that you are eating along with the FODMAP. I have IBS-C not IBS-D. Hard to figure out what to eat sometimes. I want to work in some baked goods ... that is the reason for my questions. I really have been missing bread but hate the bloating, etc.
28 Oct 15 by member: Mom2Boxers
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Awww - some of the things you cannot eat are my favorites - it must be hard to avoid certain veggies. Can you eat avocado? They have tremendously good fiber and low net carbs.
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Are you able to add organic acacia fiber? That's one thing I did to help with fiber increase. Mom, I use Pamela's products, Bob's Red Mill and Namaste. I've had really good results with those gluten free brands. I made shortbread with Namaste all purpose flour last weekend and it was delicious.
28 Oct 15 by member: Johanne
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Onions give me migraines, along with the scent of lily of the valley, which I just found out, recently, is in the onion family. Who knew?
28 Oct 15 by member: Johanne
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Flax and avocado are my favorite high fiber low carb foods... a microwave "muffin in a mug" is 1 net carb and 9 grams of fiber.
28 Oct 15 by member: right-now-or-never
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Here is a link to a chart of low-FODMAP foods.
http://www.ibs-health.com/fodmap_food_list.html
I do not know if the FODMAP diet works for IBS-C or only for IBS-D, which is what I have.
I combine FODMAP with low-glycemic eating, which means that I do not eat all the FODMAP-approved foods. For example, I never eat white potatoes or white rice because they are much higher GI than sweet potatoes or brown rice. In fact, mostly I eat quinoa and buckwheat products, which are lower glycemic. And I try to avoid using most of the gluten free flours because rice and tapioca flour are like eating sugar in terms of GI -- which explains why it is that gluten-free baked goods always taste too sweet to me. I eat buckwheat flour pancakes and waffles, and I sometimes make things with almond flour, but I'm careful about nut flours, because too many nuts are not FODMAP safe. So it gets complicated. And no, I am not eating avocado right now, although I have it on the list of things to re-introduce in the next few months. Not sure about acacia fiber. I would have to ask a FODMAP expert about this, as I would really not want to make a mistake. Making a mistake with IBS-D is not pleasant. Seriously -- in general, I am doing very well in this combination of FODMAP and low glycemic. The IBS-D is under control, I'm continuing to lose weight, and I'm starting to re-introduce FODMAP-banned foods, because you are not supposed to stay on FODMAP permanently. There is a concern that many of the foods that you have to eliminate on FODMAP actually help maintain long-term intestinal health, so it's not necessarily a good thing to stay on it rigidly for a long time. I'll work through it...
28 Oct 15 by member: Hermiones Mom
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I think eating whole foods is the key to any disorder of the digestion and you are on the right path. I think eating more leafy greens and the sweet potatoes helps me more than anything with IBS-D. I don't eat it enough.
29 Oct 15 by member: Mom2Boxers
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