Added low FODMAP to Whole30 - should I continue?

[mk30]

I have had GI problems for a couple years, and after many tests, probiotics etc. a specialist told me he thinks it's IBS from spending time in developing countries and there's not much more he can do. It is tolerable but frustrating because I always feel like my diet is affecting it but I don't know how. So I was really excited to start the Whole30, hoping I would have the improvement that so many people talk about. I followed the rules exactly from the beginning, plus no caffeine and pain killers. Then around Day 17, I was frustrated that I hadn't noticed any GI improvements and read more about Whole30 for IBS. I realized there were so many things I had been eating that could also be causing problems for me so I cut them all out  - raw vegetables, fruit peels, citrus, dried fruit, fruit juice, fruit with seeds like berries etc., nuts, seeds, eggs, nightshades and anything on the high FODMAP list. 

 

Now I am a few days away from finishing my Whole30 and I really haven't noticed a difference in terms of GI symptoms. This long list of things that could be causing me problems has kind of taken the fun out of what was previously a fairly positive experience (I haven't had the physical effects I had hoped for but I do think that the WHole30 improved my relationship with food and cooking). I remained optimistic throughout the regular Whole30 because there were such clear rules and an end date but now I don't know what to do. Should I keep going and do a Whole45 or longer? Is it worth continuing no nightshades, low FODMAP, etc. in the hopes that the results will come later? I feel like there is very little I can eat right now and am starting to wonder if any of this will help so why should I continue?

[jmcbn]

Most folk don't need to remove both high FODMAP AND nightshades to see improvement - the problem generally lies in one area or the other - that said it's hard to comment without knowing exactly what you HAVE been eating, so if you could list a few days worth of your meals (with specifics on veg types & portion sizes, liquid intake, stress & activity levels along with any meds you might take) it would be beneficial in helping us help you troubleshoot.

[mk30]

Thanks! That is good to know about nightshades and FODMAPs. Here is an example of what I have been eating the last few days now that I have excluded all of these extra foods:

 

Meal 1: chicken thigh cooked in olive oil/salt/pepper, zoodles with olive oil and parsley flakes, handful of shredded coconut

Meal 2: beef seasoned with ground mustard/salt/pepper/oregano, cooked in coconut oil, roasted carrots, steamed kale, handful of olives

Meal 3: chicken (same as breakfast), steamed kale, handful of olives

 

Meal 1: 1/4 of an acorn squash with salt, pepper, nutmeg, and olive oil, banana, handful of shredded coconut

Meal 2: slice of cantalope, roasted carrots with olive oil/salt/pepper, beef (from yesterday)

Meal 3: chicken thigh (same as yesterday), steamed kale, handful of olives

 

Meal 1: 1/4 of an acorn squash with salt, pepper, nutmeg, and olive oil, banana, chicken thigh, shredded coconut

Meal 2: ground beef with large portion of kale and about 2/3 of a large sweet potato mixed in cooked in coconut oil, slice of cantalope, handful of olives

Meal 3: Handful of olives, ground beef/kale/sweet potatoes (same as lunch)

 

I had high hopes for the Whole30 but since I haven't really noticed a difference I am tempted to just do reintroduction and return to a more flexible but Whole30 influenced diet unless there is really good reason to believe continuing the Whole30 or low FODMAP or no nightshades for a longer time period will make a difference.

[mk30]

Also, in terms of portion sizes I have been more or less following the Whole30 meal template, drink plenty of water, do not consider myself to have high stress, and have moderate activity (a lot of walking throughout the day with running or other exercise probably a couple times a week. I am a woman in my mid-twenties.

[jmcbn]

Hi there - in terms of FODMAPS you seem to have a fairly good handle on things, and overall your meals don't look too bad to me (albeit some of them are a little light), although bananas can be problematic for some.

I'd comment also that meal 1 on day 2 completely lacks protein - unless you've forgotten to include it here?

In my experience a week of low FODMAP eating (or excluding nightshades) is enough to see at least some improvement - is there none at all for you?

Are you eating a lot more animal protein than previously? And if so have you considered a digestive enzyme?

Do you ever include foods containing probiotics such as kimchi or fresh sauerkraut? Or do you drink kombucha? All will encourage the production of friendly gut bacteria

[mk30]

Oh, I must have just forgotten it, I have been eating protein for every meal. I honestly feel pretty much the same, but that is good to know that a week is a good test-run. That is mostly what I was wondering about. I might be eating a little more animal protein than before. Maybe I should try a digestive enzyme. And I have tried probiotics in yogurt or capsules in the past but not kimchi/sauerkraut/kombucha. Thanks for all your help!

[praxisproject]

It's worth trying non-dairy probiotics, I find I do better with kombucha, but veggies can be a bit too much sometimes.

 

Also, if you've been in developing countries, have you had any more specific tests for things from those countries?

Often doctors from the developed world will miss conditions from overseas if they're not familiar with them.