Fodmaps Diet Results

my nutrition journey

Guess what! I’m done dieting!

Ron Eating Food Gif

I know. It’s exciting!

Like I have shared before, a few months ago I decided to see a nutritionist for a few digestive issues I was dealing with, and she put me on a Fodmaps diet. Fodmaps are trigger foods that can affect your digestive system negatively. There are five different Fodmaps groups:

The Fodmaps Diet

Basically I couldn’t have bread, lactose, beans specific fruits and vegetables, and anything with high fructose corn syrup. For two weeks I had to eliminate all Fodmaps from my diet; here is an example of what I ate during that time. After the two weeks, my nutritionist gave me a plan for testing which Fodmaps gave me the most trouble. This is what the next month looked like:

Lactose Challenge:
Day 1: Small portion of lactose, including milk, yogurt, cheese
Day 2: Larger portion
Results: I felt fine after both days!

Three days back to the elimination diet.

Fructans Challenge:
Day 1: Small portion of fructans, including bread, onions, garlic
Day 2: Larger portion
Results: Felt fine the first day, didn’t feel great on the second day.

Three days back to the elimination diet.

Excess Fructose Challenge:
Day 1: Small portion of fructose, including apple, high fructose corn syrup, corn syrup, etc.
Day 2: Larger portion
Results: Didn’t feel great at all; had an immediate reaction both days.

Three days back to the elimination diet.

Polyols Challenge:
Day 1: Small portions of polyols, including artificial sweeteners, sugar-free candy, fruit
Day 2: Larger portion
Results: Didn’t feel great, but no major symptoms.

Three days back to the elimination diet.

Galactans Challenge:
Day 1: Small portions of galactans, including beans and hummus
Day 2: Larger portion
Results: Felt fine!

Three days back to the elimination diet, and go see the nutritionist to discuss the results.

Every day I had to write down everything I ate and closely monitor how I felt. It was very time consuming, but definitely necessarily to pin-point which area was giving me the most reaction.

I met with my nutritionist again and the verdict is:
My body has an adverse reaction to Fructose, Polyols and a mild case of Fructans.

All this really means is that I should avoid high fructose corn syrup, artificial sweeteners, and healthy breads (such as rye, bran, and whole wheat since they are high in fructans).

So that’s where I am now! It was so nice to go back to normal and eat without constantly thinking of all the eliments behind it, and I have been able to tell a difference in my body.

My next challenge is to try and get 25-35 grams of fiber in my diet every day naturally (aka: without supplements). Do you know how hard it is to get that high without eating bran? I’m getting creative, though, so as soon as get in a good rhythm with this new eating plan, I’ll be sure to let you guys know an average week’s meal plan. :)

What about you guys? I got a few readers say they had tried this diet or the paleo diet — how has this helped your health? Do you have any food sensitivities? I’d love to hear stories!

PS – I don’t recommend anyone to test this diet without consulting a nutritionist or doctor. This is merely the plan that I was put on!



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  • http://twitter.com/beccacfowler becca fowler

    Oh no! No candy corns!? :/ chia has a good amount of fiber, where would that fall in the fodmaps

  • http://myprettypennies.com ginna

    I know. Wah!
    And yes, I’ve been adding chia seeds to my smoothies. Yum yum!

  • http://twitter.com/audreyjo Audrey Steinbach

    I have a crazy food sensitivity journey! When I was in high school, I had some health problems that led my doctor to believe I might have some food allergies, so I went on an elimination diet for six months. It was torture, especially for a self-proclaimed foodie like me, but it was helpful in the end! I found out that I had like 15 different intolerances, some of which were noticeable to me and some that were not. The good news is, after the long elimination process, I was able to reintroduce most of the food groups that I’d had problems with. So now, the only thing I go without is peanuts and occasionally gluten. I’m so thankful that I didn’t end up having to permanently eliminate more foods!