Non-greasy options for fats?

[sunnyphxgirl]

I am on day 33. I've not started reintroduction because my stomach still hurts all the time, and I want to solve that before testing new foods. A bit of background, I have IBS but, until this diet, was able to keep it under control by avoiding certain foods. On this diet, I have been still able to avoid most of those foods, but I haven't figure out fat options as all fat options that I know of are part of my typical "trigger IBS, avoid at all cost" list. Until now, I decided to just keep the oily fats anyway and see if eliminating other foods would help. For example, I've been adapting all of our recipes to follow low Fodmap (except for foods that I know actually help me, like sweet potatoes) and have been working with a doctor to test for allergies. But in the meantime, I feel awful after every meal that has grease. For example, this is what I ate the other day:

Breakfast: Pot roast with carrots and celery (lots of grease) - severe stomach issues

Lunch: Chicken primavera with side of roasted potatoes (roasted potatoes had a lot of grease) - moderate stomach issues

Snack: pistacchio nuts and banana - severe stomach issues (I guess nuts don't settle well either)

Dinner: Sweet potatoes, leftover beef patties, greens (low oil) - mild stomach issues

 

So what other options are there for fats, beside adding oil or ghee to everything? Nuts and avocados are also triggers for me. 

[ShannonM816]

Olives or coconut in any form, if it agrees with you (use toasted coconut flakes as an accent on veggies or salads, use coconut milk to make creamy soups or curries or any recipe where you might have used milk or cream before). Have you tried mayo, or are you egg-free? Choose fattier cuts of meat, like salmon over white fish, chicken thighs over chicken breast. If you can find compliant bacon and it doesn't upset your stomach, it could be a good option occasionally.

 

As you've noticed, nuts are generally not a good fat option -- even people who don't have existing digestive issues find they cause issues.

 

 

You're talking about the things you're cutting out -- are you including bone broth or probiotic fermented foods (like raw sauerkraut, kimchi, or other fermented vegetables, or kombucha) on a regular basis? I don't know that that will provide immediate relief, but long term, it should help.

[sunnyphxgirl]

Thanks, Shannon. Good suggestions. I'll see if any of the ideas work for me. I've been limiting eggs as I've noticed that they affect me in large quantities. Raw (pasteurized) eggs don't seem to give the same issues, though, so I'll try mayo. I have definitely included bone broth, though that also causes stomach pains. I confess that I find fermented foods incredibly repulsive, no matter how good for me I know it is. So I've been using probiotics, enzymes, white sweet potatoes (my secret weapon), and non-food type things to compensate.