26 Nov

Reintroducing Fodmap foods


Beef stew with peas and chickpeas

Beef stew with peas and chickpeas

Reintroducing Fodmap Foods slowly but surely 

I am reintroducing fodmaps foods back in this week. I am trying very hard to do this in a controlled way so I know if there are possible foods that exacerbate but I admit this is not easy. There were so many foods cut out with fodmap that I had to admit I am in a hurry to restore my normal eating. However I decided that this week I would mainly concentrate on the fructans – this is  the vegetable part of fodmaps so foods like onions, garlic, cabbages, broccoli and cauliflower. Slowly I have started to eat these foods and so far so good, no adverse reactions, thank goodness. Today I tried a slice of rye bread, rye is a fructan and contains gluten so this is my wait and see observation for today. It is advised to re-challenge foods three days in a row, only then can you bring them back into your diet if you have no symptoms. I can’t say I have been so rigid I am afraid as food has crept in……

In too much of a hurry

Xylitol crept in as I used it to make my son’s Birthday cake (recipe to come). Xylitol is part of the polyol fodmap group a long with apples, peaches, blackberries and plums. I also had some mushrooms which I thought was part of the fructan family but they are polyols. Certainly for now I am not seeing much signs of problems with these foods. So if all ok I will try the Galactins in the next few days – lentils, chickpeas, peas and beans.

Gut microbiome

My concern with fodmaps and elimination diets are that you are not getting the right amount of nutrients, also many fodmap foods contain prebioitics, so this is not something I would want to embark on for a long time – 3 weeks for me is enough. Prebiotics feed your good bacteria in your gut, the more good bacteria you have the more you crowd out the bad creating a healthier environment in your digestive system.

Why is this so important?

Probiotics may have many roles, studies have indicated that they may help with the following:

  1. Digestion of carbohydrates, fats and proteins
  2. They may help with conditions like Irritable Bowel Syndrome
  3. Some strains have been shown to stop diarrhoea such as Lactobaccillus GG
  4. They may reduce intestinal inflammation
  5. They help manufacture B vitamins, essential fatty acids and short-chain fatty acids
  6. They help convert substances into a more useable form in the body
  7. They may help reduce side effects of antibiotics
  8. First line of defence against pathogens
  9. They may help protect and balance the immune system
  10. And much more…….

Not Forever

However any kind of elimination diet is not forever and it may be an integral part of finding out the route cause of symptoms.If I find there is a food I am reacting to then I will make sure I replace it with foods that contain the same nutrients I may be missing out on. If you eliminate for a period and do some other gut healing work you may be able to tolerate these foods be it in smaller amounts.

In summary so far….

  • Pick a fodmap group of food and reintroduce a small amount for 3 days
  • Observe
  • If you have no symptoms then you can bring it back
  • Pick the next food group
  • If you have symptoms depending on severity, cut out the food again and do not reintroduce others until symptoms subside
  • If symptoms are not severe you may want to tolerate a little of that food, if severe then you may want to avoid
  • A good book to read is Rechallenging Fodmaps




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