Friday, 1 April 2011

Food List

Tonight I have been doing a ton of reading.
I have found that a lot of people do not have a full understanding of what foods can cause a reaction.
When doing an elimination diet it is important to take all the following foods away and eat low FODMAP foods only.

This helps to calm your symptoms and allow you to be able to have an understanding of how NORMAL should feel.
Then as you introduce each group into your diet you will start to experience symptoms.
Each food gets introduced one at a time and increased a quarter of a cup at a time (1/4 Cup).
The outcome will depend on that particular food and if it is ok to eat or not.

In my experience I found when some foods were combined together I would have symptoms but with some foods if I ate them on their own I would be ok.
I found that artificial sweeteners and preservatives could cause a lot of issues as well.
It is also important to eat a low gluten diet.

We have excessive amounts of gluten in many products, you may not be allergic to gluten but you can be intolerant.
I have found since following these principles I can tell the big difference between feeling 100 % and feeling unwell.



Foods to Avoid:

Fructose

Apples
Pears
Nashi Pears
Clingstone Peaches
Mango
Watermelon
Tinned fruit in natural juices
Quince
Guava
Persimmon
Apricots
Avocados
Cherries
Longan
Lychee
Nectarine
Peaches
Plums
Prunes
Blackberries
Custard Apple
White Peaches
Rambutan

Vegetables

Sugar Snap Peas
Artichokes
Asparagus
Beetroot
Brussels Sprouts
Cabbage
Fennel
Garlic
Leeks
Onions ( Bad one to eat, cause a lot of symptoms)
Red Onions
Peas
Shallots
Okra
Spring Onions ( White part is not ok) ( Green part is ok )
Cauliflower
Mushrooms
Snow Peas

Sweeteners

Fructose
Fructose Powders
(e.g. Sweet addin & Fruisana)
High Fructose corn syrup
Honey
Sugar free gum
Lollies
Sortitol
Mannitol
Xylitol
Isomalt
Maltilol

Cereals

Wheat & Rye
This includes ( Couscous, Crackers, Pasta, Biscuits)

Legumes

Chickpeas
Lentils
Dried and tinned beans

Lactose
(Not an issue with everyone)
Milk
Milk Powder
Evaporated Milk
Custard
Ice Cream

Yoghurt (The live cultures in Yogurt NATURAL YOGURT means the level of Lactose is lower than some dairy products)
Ricotta cheese
Cream Cheese
Cottage Cheese
Sour Cream

Miscellaneous

Chicory root & Chicory based drinks
Dandelion tea
Foods with added Inulin (some yogurt, fruit juices, Soy milks and some fiber supplements)
Fruit juice
Concentrated fruit juice
Large serves of fruit ( > 1 piece at a time)
Tomato Paste
Tomato concentrates
Cane Sugar
Sweet Wines


Just remember that everyone is different and it depends on how your body reacts.


*** Last night I decided to make a pizza.
I have been on the FODMAP diet now for 4 months.
I was walking through the supermarket aisles and thought how I would love to have pizza for dinner.
Instead of making a spelt based pizza base I thought "screw it" !!!
I will just buy a ready made pizza base from the cold foods aisle.
If any of you know RIGHT THERE ..... was my worst mistake.
Main ingredients of the pizza was my home made sauce base, salami and cheddar cheese.
So FODMAP wise I wasn't doing too bad.
As I ate every bite indulging in my sin, the soft crust of the pizza melting in my mouth, I forgot about the consequences that will unfold within about 20 minutes.

My stomach was huge, so stretched to the point that there was no more skin left to be stretched.
Cramping that kept moving up and down my left side.
I think at this point I am promising myself to never do this again!
Why is it we always forget the pain that we inflict upon ourselves and only remember the good parts, like eating the food?
I am now still recovering 24 hours later. Loss of appetite and bloating still present.
It is funny how we as humans never learn.

This weekend I will post more of my recipes so you all can try them out.

7 comments:

  1. If you avoid all the foods above what DO you eat?

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  2. Yup, that's exactly my question. I'm vegetarian. Those foods are my staples. Would be really useful to have some suggestions of what one CAN eat.

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    Replies
    1. You should be able to eat legumes (lentils, split peas, peanuts), Millet, Quinoa, and Amaranth, rice, potatoes. Dark leafy greens like kale, chard, bok choy, collard greens, hard squashes like butternut and kabocha, zucchini and yellow squash, ..blueberries and raspberries, Sesame, (tahini) Avocados, chick peas, lemons and limes, non GMO/organic soy (tempeh) rice milk, Sunflower milk, ..sunflower and pumpkin seeds ..

      Delete
    2. *some can do avocado.
      Most sources list legumes (lentils, split peas) as on the "can" list ..as well as chickpeas, but no to most other beans.

      Delete
  3. Its hard to eat alot on the fructose free diet. I eat alot of rice and gluten free pasta and my staples are potato and corn. Some gluten free breads are ok as well. Meat is fine, as well as fish and eggs are always good. One mainly needs to avoid the processed food, the pre-made stuff and eat as much of their own stuff at home so they are generally feeling good and able to tolerate something when eating out.

    Its tough though and like the author says we often forget the pain we inflict on ourselves and curse we will never eat something again only to one day do so.

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  4. This list is pretty spot on. Eggs are another one to avoid for some. Good to note that some of these foods may never cause a problem if you have always eaten them. Legumes are not broken down by the body efficiently hence they may cause problems for some I would assume this would be IBS-C. Coconut milk and cream may also cause problems as it is a high fructose food, however coconut oil is often fine. Also candida may be causing these issues or bac overgrowth in the small intestine so good to talk to a doc about medications or diets that may resolve these problems if the fodmap elimination diet still doesn't solve the problem.

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  5. You dont avoid these foods it's about trial and error not everyone will react to all foods listed.
    Thats why you do an elimination diet. It's not a quick fix.

    ReplyDelete