Here’s what I have on the menu for this week:
Because of my latest round of stomach and bowel issues, I am trying to ease into a low FODMAP diet. This is not going to be easy considering that most of my favorite foods are considered high FODMAP (onions, garlic, mushrooms, beans, soy, wheat, cauliflower, etc.). However, I’ve been eating several of these things for years with no (serious) issues. It’s only been the last couple of months that my IBS has gotten out of control and completely derailed my life (i.e., running/training).
I had a colonoscopy to rule out anything more threatening than IBS, and while I did have to get some polyps removed and biopsied, they came back benign. I’m going through some other procedures, but the doctor recommended an elimination diet in the meantime. That’s where the low FODMAP diet approach comes in.
I’ve already discovered that most beans are okay if limited to less than 1/2 cup per serving. And scallions are okay if I toss the white parts and only eat the green. Tofu (mostly all soy stuff) is supposedly off limits, but I haven’t had any reaction to those Smoky Black Bean Enchilada Wraps and I’ve made them several times already.
So I’m thinking that a little bit of onion/garlic here and there isn’t going to make or break me. I’ve also cut down to 1 (24-ounce) cup of coffee per day, and I’m drinking more water. On the plus side, if coffee turns out to be an irritant, I can switch to instant ;)
What I honestly think it comes down to is portion control, especially of higher FODMAP foods. For instance, 1/2 cup broccoli is okay. 3 cups in one sitting is not! Yes, that was learned the hard way (via Chinese take-out).
While only 1 of this week’s recipes is considered low FODMAP, I believe that I can tweak the others to fit into my plan. I’ll report back on the outcomes.
If you’re interested in learning more about low FODMAP for IBS (or even just want to know what the heck does FODMAP mean):
- Low FODMAP diet for IBS
- The Low FODMAP Diet Approach: Dietary Triggers for IBS
- The FODMAP Friendly Vegan
- Going Low FODMAP on a Vegan Diet (PDF)