miemoo Posted January 27, 2015 Share Posted January 27, 2015 Hi I'm considering doing a second W30 (low FODMAPs). I've written out the list of high FODMAP food and I can recognise quite a few on there that trigger me. My question is - should I eliminate them all for maximum gut healing - or just the ones that I feel a reaction to? It's just that I'm worried about cutting out avocados because I rely on them as a fat source. I guess it's likely that if onion and garlic are making me really sick then even avocado is doing damage (even though I don't get symptoms). Link to comment Share on other sites More sharing options...
leahcarn Posted January 27, 2015 Share Posted January 27, 2015 I eliminated everything that was high fodmap and then reintroduced one at a time. I rely on adding ghee or lard on top of roast veges at a fat source. I also use cashew butter for one meal because I tolerate it better than coconut butter. Also fatty meats and pork crackle Link to comment Share on other sites More sharing options...
Guest Posted January 27, 2015 Share Posted January 27, 2015 how weird I'm in a similar situation - currently relying on eggs for fat but not ideal at every meal!! Link to comment Share on other sites More sharing options...
peace_positive Posted January 27, 2015 Share Posted January 27, 2015 I eliminated everything because often you have hidden sensitivities. I started using a lot more coconut oil and duck fat; it's good for you anyway! Link to comment Share on other sites More sharing options...
LucieB Posted January 27, 2015 Share Posted January 27, 2015 I cut them all out, then re-introduced. Glad I did because I discovered sensitives to many unexpected foods! Also - it's not always just the food itself but the amount of the food. I think of it as a points type of system, too many points and I have symptoms. A recent example --green beans. They are on the 'safe' list, but if I eat too many my gut lets me know. Once your symptoms settle it becomes easier to pinpoint problem foods. Maybe you didn't mean it this way, but FODMAPs don't really do "damage", at least as far as I understand this. So if the avocados don't give you symptoms, you should be OK to eat. Those are one of the foods I had to eliminate, so eat a few for me! lucie Link to comment Share on other sites More sharing options...
leahcarn Posted January 27, 2015 Share Posted January 27, 2015 LucieB, when you were reintroducing, how did you decide what serving size to eat? Just a normal serving size, or did you eat mire than usual to discover for sure whether you were sensitive? (glad its not just me with the green beans) Link to comment Share on other sites More sharing options...
LucieB Posted January 27, 2015 Share Posted January 27, 2015 You too with green beans!? I'm happy to hear that too, they are often listed on the 'safe' list. And I LOVE GREEN BEANS! I completely eliminated the Avoid and Limit foods on the various FODMAP food lists. The lists vary and some are conflicting, but I went with safe foods only for 4 weeks. I saw improvements in just days. By the end of the 4 weeks, I was in the middle of race season and I was hesitant to re-introduce. So I waited another 4 weeks. By then I had a great baseline of what normal should feel like. But the problem at that point was that I was so limited in my food choices that I had to re-introduce. I was eating the same stuff day after day, not sustainable. So one at a time I'd pick foods that I either missed eating or were difficult to avoid (like onion or garlic). Say for example I missed grapes. Some foods had a suggested 'safe' amount to eat, so I'd check the various lists and books and find that up to 10 grapes is safe for most people. So I'd limit myself to 10 or less grapes at first, see what happens. If I had symptoms, I'd stop that food. If I didn't have symptoms, I'd get excited about the food, things might snowball a bit, and I'd NOM NOM grapes like they were going out of style. Sometimes I'd hit a limit with a food, sometimes I didn't. To track those limits I kept a food journal with amounts because what would happen is that I'd ate the same food yesterday and was OK, so why not today? Well, looking back at my journal I'd see that on a good day I ate 1 serving but on a bad I ate 2 servings. Or, I'd combine 2 bad foods in one meal thus accumulating too many "points". My list of bad foods pretty much fits the Limit and Avoid lists. Took me awhile to figure out the green beans, as I was eating them everyday and they are 'safe'. In the end I googled "FODMAP green beans" and found other people in the same situation. Some days I'd eat too many or combine with another bad food, thus the varying symptoms. I've also found that some days I have mild symptoms no matter what I do, and that stress is a HUGE factor in whether or not I have symptoms. So I keep tabs on my stress levels too. Hope this helps! lucie Link to comment Share on other sites More sharing options...
leahcarn Posted January 27, 2015 Share Posted January 27, 2015 Thanks lucie, it helps a lot. I never thought about repeat reintro for the same food before Link to comment Share on other sites More sharing options...
b2basics Posted February 25, 2015 Share Posted February 25, 2015 I'm on my second whole30, first one went fine, no issues, really liked how my body responded. But now on my second one, I'm having terrible gastric issues. I noticed this because I happily noticed that I had no gastric issues during my first whole30. I'm wondering if I have FODMAP issues now. Can you develop them suddenly? I have been using more garlic this time (as I have been doing more cooking ) and I'm wondering if that's it. I had some onions in my salad today and right after, tummy issues, a little pain and gas (sorry for the TMI). I haven't had issues with either of these foods in the past, so I'm just wondering why this would develop all of a sudden??? Link to comment Share on other sites More sharing options...
LucieB Posted February 26, 2015 Share Posted February 26, 2015 I don't know about how or if they seem to come on suddenly for some people. My research on FODMAPS found that our gut bacteria play a major role in some cases, maybe your gut populations have changed recently? For me, I've had the symptoms for 20+ years but they become drastically worse after I started eating Whole30 and using the NomNom Paleo and Well Fed books. Not the fault of the Whole30 books!!! But suddenly I was using onion, garlic, broccoli, cauliflower, etc in most every meal. Maybe cut back on the garlic and onions, then see what happens? Link to comment Share on other sites More sharing options...
b2basics Posted February 26, 2015 Share Posted February 26, 2015 I do think it may be the increased use of onion and garlic. Bummer - they really add great flavor! So which came first the chicken or the egg - did I always have this issue and never noticed it, or did it just manifest due to all of the FODMAPs I've been eating??? Hmmmmm.... Doesn't really matter, but I definitely don't want to start solving some issues and creating others! I'll avoid the onions and garlic and see if that helps - if not, then I'll have to think about doing a whole FODMAP elimination and re-intro. Link to comment Share on other sites More sharing options...
LucieB Posted February 26, 2015 Share Posted February 26, 2015 Garlic infused olive oil and the green tops of scallion onions are FODMAP safe, and can be used to get the flavors. Link to comment Share on other sites More sharing options...
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