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FODMAP for Now, but eating for life has become

eating for LIFE, FODMAP & beyond

because… I am feeling that much better!

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Honey, Honey

Honey, Honey

 

IMG_8845Honey is a high FODMAP food.  You do not eat honey or foods with honey in them during the elimination phase.  Honey, however, can be the test food for a Fructose re-challenge. I tested honey this week and I passed, no symptoms.  I will still need to avoid honey while testing other FODMAPS, but honey and other foods where fructose is the only or main FODMAP will likely be things I can resume enjoying in a couple of months.

That makes me a very happy Honey Bear.

i LIVE, i LEARN, HOPE you do too

i LIVE, i LEARN, HOPE you do too

May 29, 2016

 I just completed a wonderful two-week free online “Life Balance Challenge” with the remarkable “IBS Liberator” Suzanne Perazzini.  I learned just how much I still do not know, and was moved to hear her say in a video that those of us blogging about our experiences, without expertise, confuse things for others surfing the net for help. When I blog, I am using the best knowledge I have at that time, but I know things I have posted already are not 100% correct given what I know now.  And that is likely to continue.  But for me continuing to blog does help me on my journey. Therefore… PLEASE NOTE  I am just someone trying to get well, and then stay well.   I have no specialized background or training re FODMAPS.  Some recipes and remarks in this blog may not match with the latest, most accurate clinical practices.  Please always defer to more authorized sources.  

Chive flowers, I have added them to salads and biscuit dough before.  Chives are low FODMAP, but chive flowers ? ?  ?   (I’m going to risk it.)

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Life Balance Challenge

Life Balance Challenge

I have been eating, and even cooking, since I last posted here.  I signed up for Suzanne Perazzini’s two week Life Balance Challenge and I have been spending time on that, and on the related closed Facebook Group, and Facebook groups about FODMAPS.  The challenge has been wonderful.  Mostly common sense, but don’t we need reminders to use our common sense.  She has given us 5 challenges to date and number 6 will be out soon.  Not sure when Suzanne will run the series again, but you can view a number of her videos, and explore her blog, Strands of My Life.  

Yielded to the Facebook phenomenon

Yielded to the Facebook phenomenon

Since the inception of Facebook I have been fiercely anti-Facebook.  After all, if you want to share online you can use a blog!  But I yielded.  I really wanted to take advantage of some quality coaching for the low FODMAP diet that used private Facebook groups.  Now that I have joined Facebook I have set up a page called “Low Fodmap for Now  — if anyone cares to follow me there I would be happy to have you. (Yep, I’m unwilling to pay Facebook a cent to promote it.) I’ll post the best of my findings from around the web about living low FODMAP there.

Making my own GF AP Flour

Making my own GF AP Flour

After baking a batch of brownies that crumbled because I made too many substitutions, including hoping I could grind some old tapioca and rice into flour using my food processor (do not ever waste your time attempting this), I decided I should bite the bullet and buy a bunch more specialty flours.  With all my new items decanted, I started reading articles about blending your own all purpose FODMAP friendly mix.  These 3 were the best:  1 — FODMAP Friendly and Gluten Free Plain Flour by Nataliya of not from a packet mix, 2 — How to make a low FODMAP flour mix (that’s healthier than you can buy from the store) by Glenda Bishop of A Less Irritable Life, and 3 — Guide to Gluten-Free Flours by Cara of Fork & Beans.  Being an American who thinks more clearly in cups than grams I used Cara’s measurements, even if she is not especially low FODMAP,  to craft the following:

10 Blend GF Flour Mix

Makes 9 cups, Nutrition by the cup

  • 1 cup, Sweet White Rice
  • 1 cup, Masa Harina Corn Flour
  • 1 cup, Rice flour, white
  • 1 cup, Whole Grain Brown Rice Flour
  • 1/2 cup Hi-maize Corn Fiber Powder, King Arthur Flour
  • 1 & 1/2 cup Ancient Grains Flour Blend, King Arthur Flour *
  • 1 cup Tapioca Flour
  • 1 cup Potato Starch
  • 1/2 cup Arrowroot flour
  • 1/2 cup Cornstarch

*  The Ancient Grains Flour Blend from King Arthur Flour does contain 30% Amaranth flour, which  Ash Jones,  an Accredited Practicing Dietitian, of Off-Duty Dietitian, has on her list of high FODMAP flours to avoid.  I am going to finish off the bag I purchased and will probably not buy it in the future.

 

Nutrition Facts
Servings 9.0
Amount Per Serving
calories 480
% Daily Value *
Total Fat 2 g 4 %
Saturated Fat 0 g 0 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 0 mg 0 %
Sodium 3 mg 0 %
Potassium 14 mg 0 %
Total Carbohydrate 108 g 36 %
Dietary Fiber 4 g 17 %
Sugars 0 g
Protein 7 g 15 %
Vitamin A 1 %
Vitamin C 1 %
Calcium 1 %
Iron 12 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

I was surprised when I got home from shopping to note how many gluten free flours and starches advise refrigeration, or freezing.flours in fridge

Incidentally, when you bake brownies that crumble you can mix them with yogurt and fruit.  (It tastes better than it looks, really.)IMG_8589.JPG

A Pain in the Gut – Gas

Week five following a low FODMAP diet and things have improved, but I still have abdominal pain that is more than I enjoy living with daily.  I have been reading a few of the articles that are on the “verywell” site written by Barbara B. Bolen, PhD, including an article about the  Most Gassy Foods.  I am becoming fond of food lists.

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Clippix ECT

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from

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Images

The following is extracted from that article, but the purple cross-reference highlights are mine.  Wish I could say I found foods that I should remove from my diet to make everything wonderful, but  I already avoid most everything listed.  I have added oranges back into my diet the past two weeks and there is no direct cause & effect relationship that I have detected.  I think the pluses outweigh the negatives there.  What the list does do is to give added reason for my waiting  on reintroducing a few of vegetables that I actually miss (asparagus, broccoli, cabbage) and supports my lifelong aversion to most of the legume family.

I am posting this just in case it might be helpful to someone else.

Foods Most Likely to Give You Gas

 low or moderate FODMAP but on the gas list 


Gassy Vegetables:
  • -Artichokes
  • -Asparagus
  • -Broccoli
  • Brussel sprouts
  • -Cabbage
  • Cauliflower
  • -Celery
  • Onions
  • Peas
  • -Sweet potatoes

Gassy Fruits:

  • Apples
  • Apricots
  • Mango–
  • -Oranges
  • Peaches
  • Pears
  • Plums
  • Watermelon

Gassy Dried fruits:

  • Apricots
  • Prunes
  • Raisins

Gassy Dairy

  • Buttermilk
  • Cream cheese
  • -Heavy cream
  • -Ice cream
  • Milk
  • Processed foods containing milk products
  • Ricotta

Gassy Whole Grains

  • Barley
  • -Flax seed
  • Rye
  • Wheat

 Gassiest Legumes:

  • Baked beans
  • Black beans
  • Black-eyed peas
  • -Butter beans
  • Cannelinni (white) beans
  • Kidney beans
  • -Lima beans
  • Navy beans