Brewer5

That's a Paleo FODMAP list, so it doesn't include grains. If you want to find that information ~ I'm sure it's out there. Legumes can be highly disruptive, which is why they are out on a Whole 30. If you are still dealing with significant bloat, I would advise you not to reintroduce yet. But of course we're all adults and we make our own choices ~ so that's just my $0.02.

FWIW I do remember drinking one most nights while I was strictly on that green list for a stretch. And still noticed *much improvement* ... that's probably why I never thought to eliminate it before recently.

Coconut oil is fine. If that helps. And ~ woo boy ~ I don't want to add on too much for you all at once. I'll just say that what your gut is telling you re: the fizzy drinks is ... something to be aware of. I quit the "natural flavors" kinds a LONG time ago, and just drank plain. That's out now, too. And not for an experiment. I finally realized ~ how could I drink that and *not* expect to be bloated? Lol. Took me awhile on that one. Another Whole 30 lesson.

No problem, @Marj K ~ happy to help. I have been "aware" of that chart for many years, and it has affected my choices in that time. It was a HUGE wake-up call when I realized on my first Whole 30 that my digestion was taking a serious turn for the worse, instead of better. So many of the things that are supposed to be "good" for us did not agree with me. I had to start customizing. When I need my digestion to calm down completely, I find all it takes is a couple/fews days on that green list. Yes, I stick to it completely during those times. And it works. Cumulative effect: I think it's easier to understand if you realize what these FODMAPs are doing: They are feeding an overgrowth of bacteria. So I wasn't giving you a specific example of one of my days, I was just giving an example of how things "could" play out. Just an imaginary scenario. So picture it like this: You eat *some* FODMAPs, you feed *some* bacteria. You eat *a lot* of FODMAPs ~ your bacteria are having a party in there. They've invited all of their friends, they're reproducing like crazy, they're having a feast... which is what is creating all of the gas and bloating (and even if you don't have gas -- that's what bloating is -- trapped gas). My personal opinion, based on my own experience, would be to follow that green list until you feel like you have a considerable, noticeable, comfortable, difference in how your gut feels. Then, when you care to re-introduce things, I would recommend picking your favorite polyols, for example ~ and just eat them freely. Add some in each day and see what happens. If you do that for several days and you still feel like things are A-ok in the digestion department, try adding in another group. Etc etc. You may be able to find better details of the groups somewhere else online. I know some of those items don't specify.

^ yes. And keep in mind, while you are reintroducing FODMAPs, they have a *cumulative* effect. Meaning: You might drink coconut milk in your coffee and think, "hmmm, I'm fine with that". So then you have some guacamole and think, "so far, so good". Then you decide to add sweet potatoes and, BAM -- bloat. So you think you've pinpointed sweet potatoes, when the reality is that it could just be the *cumulative effect* of all three. I haven't looked at your links, so not sure if you've seen this one, but it is what I've always used and stuck to with success. You will see they have the FODMAPs listed by type. Maybe you are ok with polyols but have a problem with fructans. Etc etc. I think a good system may be to introduce them in groups like that. Get your gut feeling good w/ no bloating, then try items in one group and see how you do.

@Mr. Greg ~ I am so happy to hear your great news. A couple of minor tweaks, and look where it's getting you. Nothing crazy ~ not getting frustrated and giving up ~ just staying the course with perhaps a little more mindfulness. Seriously, great work. I want to add one more thing. It's clear that you are invested in your family. I want you to know that, while they may not recognize what you are doing right now (or at least not fully) ~ they will be able to appreciate it down the road. Kids are pretty wrapped up in themselves & their own lives. And that continues as they grow older, spread their wings, and truly build a life of their own, with their own families and responsibilities. But there will be times when they just need to call Dad. When they just really need your advice about something, or they just need you to listen. You are adding years onto your life right now. Making the lifestyle changes you are making set the odds in your favor to extend that amount of time you will be there for your kids. Grandkids. Maybe even greats. I am close to 40 years old, my father is highly overweight, and has been for some time. He also has sleep apnea. He doesn't feel good. He is having attacks of anxiety & high blood pressure that land him in the ER. He is plagued with digestive problems. Always. He is still here with us, but not living life to its fullest. Not by any means. It is difficult for me to see & it is equally difficult to feel that my phone could ring any day with the news that he's dropped dead from a heart attack. So I just wanted to share those thoughts today. What you are doing right now is huge, and there are numerous benefits that are far-stretching, and some yet to be seen. Keep on rockin' your Whole 30 lifestyle, keep on posting here if it helps you ~ and if you run into any more snags ~ please tag me to be sure I see your post.

@Mr. Greg how are you feeling, sir?

You're welcome. Listen to that body of yours. It is SMART.

No fat in the yogurt + sugar in the dried fruit set you up for a bad day. I think you will find this article helpful: https://www.marksdailyapple.com/dairy-insulin/

If you guys are feeling sluggish after your breakfast, too... first off, really make sure you are getting the template recommendations for protein & fat, ALWAYS. Vegetables -- experiment with different types. Like you're going to do with dinner. If you're having potatoes and/or a lot of fruit for breakfast, and then you're feeling sluggish, well....... Fruit, nuts, seeds, and butters of these are of course *optional* -- veggies are not. So keep that in mind. Some people rely too heavily on these things, especially on their first Whole 30, and may find that they feel better overall without them, limiting them, or sticking to the lower-glycemic fruits like berries.

Yes. If your sodium is off, your potassium could be low, as well. These can both cause muscle cramps. As can magnesium, which you already know. Electrolyte imbalances can just make you not feel right in a variety of ways, and once you get them corrected, it is SO much better. So I would start googling best foods for these & focus there. Avocados are higher in potassium than even bananas, I believe -- but I haven't looked that one up for awhile. There is an electrolyte solution you can add to water, which has no sweeteners. It's called Lyteshow. Maybe check out the reviews on Amazon & see what you think. We've used it off and on for years.

If people are having trouble sleeping, consuming potatoes with the evening meal always seems to help. They cause brain fog for me & make me lethargic, which is why I could pretty much nail that one just from reading your post with no meals included. If you want to *not* turn into a drooling zombie, just have other veggies with your evening meal. Green is good. Play around with it & pay attention to how you feel. Good luck!

Sodium. Are you getting plenty? When your body dumps a lot of "water weight", as it will do when cutting out grains & sugar, you lose a lot of sodium along with that water. This imbalance can cause that brain fog feeling, fatigue, heart palpitations, and yes -- muscle cramps.

Are you eating potatoes for dinner? Sounds like carb coma to me. If so, try a dinner without them & see how you feel. They are great for helping people sleep. If you want to stay awake in the evening ~ not so much.

Thank you, Mr. Greg. I appreciate your kind words more than you know. And you haven't been chastised. You've been *encouraged* to do just a little better for your body and your goals. Because you are ready for that next step. That's all.