as some of you may know I start my journey with Slimming World on Monday and I am excited to say the least I have dabbled in soooo many diets but theres always a problem! VLCDS I was starving, Atkins I felt sick because I am not a fan of fats in their natural form, Gillian McKeiths had me trumping to high heavens and the food was well bland! Slimming World seems the ideal thing for me to try. I have been doing lots of research on it and for the last two days I have eaten a red and green day. I wouldnt know if they were spot on as I havent seen any of the books but I think theyre pretty good. I was stuffed all day and night and both days were around 1500 cals. When I used to diet before I stuck to 1500 cals then aswell but all foods that were boring. I love how on SW you can eat everyday items as long as youre clever with it. Unfortunately for me though I suffer with food sensitivities. I haven't had an official diagnosis but the doctor is convinced its Irritable Bowel Syndrome (IBS) Unlike what most people think IBS is so much more than just a problem with wheat. It is to do with fermentable shortchain carbs called FODMAPS. Basically when they reach your lower intenstines they break up rapidly and ferment making gasses which cause bloating and in my case trumping! Its a good job my boyfriend is open minded because after I went through the first few months just about dying trying to hide my trumps I had to let them go lol. If he was uptight about that kind of thing I wouldn't have him now lol. I never really considered I had a problem until I watched a show called the Food Hospital. Most days I just trump but occasionally I do get bad guts with it or indigestion burning. Anyway, I am going to post below all about FODMAP foods. What you should eat and what you should avoid. You will see from this food diary as it gets going lots of alternatives to the usual foods we eat. My mums husband said IBS and intolerances were nonsense! what he doesn't realise is the human body wasn't made to eat carbs. When we were cavemen can you imagine us baking bread and eating cakes? Of course not! we hunted animals and got energy from their fat. Thats why you can't eat raw wheat, you have to turn it into something else (flour) and then cook it. Its the same with milk, humans are the ONLY species that still drinks milk as adults. You will hardly ever see a person with a meat allergy but you see plenty with wheat and milk! If anyone wants to suggest any good brands of gluten free or recipes to me please go ahead
ELIMINATING FODMAPsFRUITS TO AVOID:
Excess Fructose fruit:
Excess Fructan fruit:
Excess Polyol fruit:
Blueberries buy organic
Boysenberry buy organic
Cranberry buy organic
Grapes buy organic
Raspberry buy organic
Strawberry buy organic
Suitable dried fruits (some people are ok with dried fruits, others are not):
Cranberries (often are coated in sugar only eat if not sweetened)
Pineapple (often are coated in sugar only eat if not sweetened)
Raisins (may not be suitable for everyone )
Special notes on fruit:
Limit intake of suitable fruits to one serve per meal.
e.g. One whole banana or orange.
Third to half a glass of suitable juice.
Small handful of berries or grapes.
Small amount of suitable dried fruit (e.g. 10 sultanas).
VEGETABLES TO AVOID:
Excess Fructose vegetables:
Sugar snap peas
Excess Fructan vegetables:
Artichokes (Globe & Jerusalem)
Onion (brown, white, & Spanish)
Spring onion (white section).
Excess Polyol vegetables:
Broccoli (may not be suitable for everyone )
Capsicum / Peppers
Corn (raw corn may bother some people)
Eggplant (this may be troublesome for some; assess individual tolerance)
Lettuce (may be ok or not)
Spring onion (green section)
Squash (this may be troublesome for some; asses individual tolerance)
Tomato (cherry tomatoes often are moldy try to avoid)
Zucchini (this may be troublesome for some; asses individual tolerance)
Special notes on vegetables:
Onion is one of the greatest contributors to IBS. Strict avoidance is recommended.
Onion (brown, white & Spanish), Onion powder, White section of spring onion.
Leeks, Shallots, Garlic.
There is undeclared onion hidden in many processed foods including, chicken salt, vegetable salt, vegetable powder, dehydrated vegetables, stocks, gravies, soups, marinades, & sauces.
Green part of spring onion
Asafoetida powder (* contains gluten).
Fresh & dried ginger, coriander, basil, lemongrass, chili, mint, parsley, marjoram, oregano, thyme, rosemary & others.
PROBLEM WHEAT & Rye products:
Bread (white, wholemeal, multigrain, sourdough, pita, & many rye)
Pasta & noodles (regular, two minute, spelt, egg noodles, hokkien & udon)
Breakfast cereals (containing wheat, excess dried fruit &/or fruit juice).
Savoury biscuits (wheat based)
Cakes & baked goods (wheat based)
Sweet biscuits (wheat based)
Pastry & breadcrumbs (wheat flour made)
Others (semolina, couscous, bulger)
ALTERNATIVES to WHEAT Grains:
Corn (may bother some people)
ALTERNATIVES to WHEAT Products:
Gluten free bread, 100% spelt bread, wheat free rye.
Gluten free pasta, rice noodles, wheat free buckwheat noodles.
Porridge, wheat free muesli, rice bubbles, corn flakes, & gluten free cereals.
Corn thins, rice cakes & crackers, gluten free crackers, ryvitas, & rye cruskits.
Gluten free cakes, flourless cakes.
Gluten free biscuits.
Gluten free pastry mixes, & bread crumbs, polenta, cornflake crumbs.
Buckwheat, polenta, millet, sorghum, sago, tapioca, rice, & corn flours.
Special notes on Wheat:
Wheat free Rye is tolerable for most (assess individually).
Small amounts of wheat, such as breadcrumbs, may be tolerable (assess individually).
Those with diagnosed Coeliac disease should eliminate gluten from their diet.
Gluten free foods do not contain wheat, rye oats & barley.
o A low FODMAP diet allows oats & barley.
Trace amounts of wheat ingredients such as soy sauce should not be a problem.
Many wheat derived products such as wheat starch, wheat thickeners, wheat maltodextrin, wheat dextrin, wheat dextrose, wheat glucose, & wheat color caramel are fructan free glucose chains & should be safe to eat.
OTHER FODMAPs FOODS (containing, FRUCTOSE &/or Fructans) to AVOID:
Corn syrup solids
Artificial sweeteners (see GOS)
Sugar free or low carb sweets, mints, gums, & dairy desserts.
Baked beans, lentils, & chick peas
White, brown, raw & castor sugar (sucrose) eaten in moderation.
Tea, coffee, & herbal teas
Nuts & seeds (moderation)
Suitable sweeteners (nutrasweet, sucralose, aspartame, stevia, saccharine, tic tacs, minties, regular gum).
Limit alcohol intake.
Avoid alcohol which is high in indigestible carbohydrate, such as beer.
Clear spirits such as Vodka & Gin with water/soda flavored with fresh suitable fruit in moderation is preferable.
Drink plenty of water.
Eat in moderation.
Chew your food well.
Limit processed foods (hidden FODMAPs & irritants).
Limit or avoid processed meats ((hidden FODMAPs & irritants).
Fresh fruit, vegetables, & whole meats/fish are best.