For newbies, a great book about fiber and why it is not only unnecessary but can be detrimental to health is:
Fiber Menace: The Truth About The Leading Role Of Fiber In Diet Failure, Constipation, Hemorrhoids, Etc. https://www.amazon.com/dp/0970679645/ref=cm_sw_r_sms_apa_i_kKx8DbBGEZV6T)
We do not need fiber. We need protein, fat, amino acids, and certain vitamins and minerals to survive and thrive.
Capital Digestive Care has been a life saver for me over the years. I also did a low-fodmap diet for 2 months that helped reset my body. It’s an elimination diet where you slowly re-introduce foods over time that previously bothered you. Check this book out.
I love the "Crocheter's Skill Building Workshop" by Dora Ohrenstein, combined with YouTube. I picked that book up at Joann's but it looks like Amazon has it as well!
Recommended reading too: https://www.amazon.co.uk/Fiber-Fueled-Plant-Based-Optimizing-Microbiome/dp/059308456X/
I'd recommend the book Fiber Fueled. It's written by a board certified gastroenterologist who has dealt with this hundreds of times with his patients. He has at least one full chapter devoted to this very topic, and much of the book explains how the digestion of fiber benefits you. I can't adequately summarize it, but I will say that he changed my mind on how to think about gas; essentially our digestive tract is something that needs to be trained, just like our muscles. Avoiding beans or other items that do cause discomfort comes as a cost for the benefits they provide, so making a program where you reduce them and then slowly introduce them back again can be helpful. But check out the source for a better answer.
The No Meat Athlete Cookbook
https://www.amazon.com/Meat-Athlete-Cookbook-Plant-Based-Workouts_and/dp/1615192662
Everyday Vegan Cheat Sheet
https://www.amazon.com/Everyday-Vegan-Cheat-Sheet-Plant-Based/dp/1510768653
The book Fiber Fueled has a meal plan and recipes w/fodmap restrictions. I'm not sure if appropriate for your health condition, but he also discusses how to slowly increase fodmaps as most people can tolerate them after a slow introduction. https://www.amazon.com/Fiber-Fueled-Plant-Based-Optimizing-Microbiome/dp/059308456X?ref=d6k_applink_bb_dls&dplnkId=6969430c-54b8-4cd0-a462-fb1cedf94ece
Just mostly eating plants:
https://www.amazon.com/Fiber-Fueled-Plant-Based-Optimizing-Microbiome/dp/059308456X
It's the same advice you find on most microbiome podcasts/lectures: avoid processed junk, eat a diverse range of plants.
Sounds like your nailing it tbh.
Checkout a cookbook called No Meat Athlete, I've found a few new dishes and it's great nutritional advice for rigorous exercise.
Only other advice is you can get frozen edamame which can come in handy when pairing with tofu etc...
Also Huel gang rise up
After so long on a LF diet, and then the antibiotics on top of that, you've likely really damaged your microbiome/gut. The LF diet was never intended for long-term use. A damaged microbiome is a really common root cause for HI, which you could possibly have. Getting off of the LF diet is not easy, though!
I don't think that adding in more restrictions (like low salicylate or low oxylate) is really the solution unless you're having reactions that you can directly tie to foods high in those things by keeping a food diary. Restricting more will only make it even harder to eat, stress you out more, and degrade your microbiome even more. Don't resort to just eating rice!
I was in the same situation last year: I went on LF because I was having SIBO-like symptoms but after 12 weeks I was so much worse and suddenly couldn't tolerate things I'd been fine with a few months before.
I decided to quilt LF so I used the plan in the book "Fiber Fueled", modified for histamine intake, and went from being able to tolerate zero FODMAPS to now eating as many as I'd like with nearly zero pain. It did take months to very, very slowly build things back up, but it worked. My guess is that even if your microbiome isn't the absolute solution to your issues, fixing it/making it stronger can only help. The book is by a GI doc and based in science. It is really helpful. He has done a lot of podcast guest spots if you want a TLDR of the book: he's been on the Plant Proof podcast several times and they're all good. He's also on Ep. 538 of the Rich Roll podcast, which is good too.
I still have histamine issues (my root cause was only partially my terrible microbiome), but they're better than they used to be and at least I can eat all the FODMAPS again so I'm not worrying about trying to juggle multiple restrictive diets.
Interesting question, and it applies directly to what I just did. I spent the last two years suffering from 24x7 bloating, fatigue and brain fog, discomfort, troubled bowels movements, and a few other things. One GI said SIBO, another said pelvic floor issues, another...you get the idea. I was already a very healthy eater, and I tried altering my diet many times, but the problems would not improve. That is, until I went all in on plants.
Eating as many different types of plants a day as possible, plus the addition of fermented vegetables, I cleared up my crushing fatigue in almost exactly 2 weeks. Things went so well, I started slowly adding in the forbidden foods that caused me major issues, like garlic. I eventually ate a lot of raw garlic one day, and had my second big breakthrough. I felt like passing out for a while, but the next day I was better than ever. In fact, I felt almost normal for the first time. Still had some bloating, but the discomfort was way down. Next breakthrough came two weeks ago, when I involuntarily fasted all day. Next morning I woke up feeling so sick, but an hour later I was better. Better in fact than I had been since it started. This has remained. My energy levels are also through the roof.
So I view it as threshold levels. Perhaps the first one was to get my intestinal lining repaired, and the other ones were due to die off, from the garlic, then from the fast. Just speculation. Also, while I did go almost 100% plants, I did and still do cheat sometimes. So perfection is not required, but you have to really push it. Just eating healthy is not enough sometimes. At least that is what I have experienced. Link to the plan I followed: https://www.amazon.com/Fiber-Fueled-Plant-Based-Optimizing-Microbiome/dp/059308456X (he as some free podcasts on Youtube if you just want to get an idea).
I answered above. I definitely recommend checking out that book or podcast. IMO the book is must reading for anyone suffering from gut related problems. here is a link: https://www.amazon.com/Fiber-Fueled-Plant-Based-Optimizing-Microbiome/dp/059308456X/ref=sr_1_1?gclid=Cj0KCQiAq7COBhC2ARIsANsPATG2CEKml8pCr2tH_YmPnL5OvAl953zjboK1iQtRFX0z3D4t22nhTlgaAkQcEALw_wcB&hvadid=511526482061&hvdev=c&hvlocphy=9019...
I really enjoyed Fiber Fueled
https://www.amazon.com/Fiber-Fueled-Plant-Based-Optimizing-Microbiome/dp/059308456X
I was going to type a big long post but this guy pretty much nailed it. Things like oats, root vegetables. Beans are amazing, but at first you might get a lot of bloating if your body isn't used to them. Roasted chickpeas and refried beans (be aware that some canned refried beans contain trans fats, so avoid those).
As you get more comfortable on a higher fiber diet, start adding variety. Every plant food has it's own type of fiber and your microbiome will adjust to digest that type of fiber. I aim to eat 35-40 different whole foods each week. Fruits/veggies/wholegrains/beans/lentils, etc.
I'd also HIGHLY recommend two books. https://www.amazon.ca/Fiber-Fueled-Plant-Based-Optimizing-Microbiome/dp/059308456X , https://www.amazon.ca/Plant-Based-Diet-Revolution-Days-Heathier/dp/1529308682
Both written by gastroenterologists.
They both stress "plant based", and I also eat plant based, but I'm also a believer in meeting people where they are. I got into eating plant based not as a way of saying, "I can't eat animal products" but instead saying, "what can I add to my diet". I wanted to add diversity, more fiber, and more whole foods. Once I started doing that, there simply wasn't room for junk food and animal products with no fiber, higher in saturated fat. But, if I wanted, I'd have a burger. That's why I cringe when people call me vegan. I love vegans, and respect their decisions, but ultimately my main reason for eating plant based is for my own personal health (and societal health, global health, etc) and if I label myself a vegan then I cloud my judgement for future information which might come out that says, "hey, actually these animal products are extremely effective for crohn's disease".
I’d recommend reading Fiber Fueled by Dr. Will Bulsiewicz. It’s pretty much how to address eating a plant based diet while minimizing GI symptoms.
Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome https://www.amazon.com/dp/059308456X/ref=cm_sw_r_awdo_navT_a_SF7M9PHT0G3640RHJYPT
Maybe this dieet offers what you wan’t, a wider range of greens and veggies and focused on gut health and energy. Everything based on scientific research: https://www.amazon.com/Fiber-Fueled-Plant-Based-Optimizing-Microbiome/dp/059308456X/ref=sr_1_1?crid=2JRIIS4TPL74K&dchild=1&keywords=fiber+fueled+by+dr.+will+bulsiewicz&qid=1634428542&sr=8-1
There is a book I read recently that talks about why fermented foods are very good for you. You might want to check it out:
https://www.amazon.com/Fiber-Fueled-Plant-Based-Optimizing-Microbiome/dp/059308456X
Purely my personal opinion here:
I bet if you make even small improvements to these points you will start feeling better. Doctors are good at treating symptoms but not underlying cause sadly. I hope you get better!
I was looking for FODMAP recipe book and I came across a book that the reviews said had complicated recipes in it. I didn’t buy it because of that. I haven’t seen it in person. https://www.amazon.com/Complete-Low-FODMAP-Diet-Revolutionary-Digestive/dp/1615190805/ref=bmx_dp_sg7ags6n_6/137-5287516-1924969?pd_rd_w=GHIFK&pf_rd_p=60987f84-78e3-4ff8-bfa6-abac97271a12&pf_rd_r=DVESBFWXWDTC149RJD75&pd_rd_r=63aa0c86-28...
So what you're trying to tell me is that an author, who is a *medical doctor*, who actually spent years and years of training, has a practice where he has helped sick people get well, has a best-selling book, and 4,482 reviews on Amazon with 4.7 out of 5 stars, is a quack? Am I correct?
Fiber Fueled: The Plant-Based Gut Health Program for Losing Weight, Restoring Your Health, and Optimizing Your Microbiome Kindle Edition
https://www.amazon.com/Fiber-Fueled-Plant-Based-Optimizing-Microbiome-ebook/dp/B07ZY7J2XW
by Will Bulsiewicz MD (Author)
4.7 out of 5 stars 4,482 ratings
I’ll also add No Meat Athlete Cookbook, this author also recently wrote The Plant Based Athlete. Lots of whole food recipes in this one
Hi of course I don’t mind answering, happy to help I found IBS/FODMAPS super hard when I first got diagnosed 8/9 years ago. I’ll answer in a separate post with some of my fave recipes for you, hopefully you find them helpful.
Hope I’ve answered all your q’s if not, please ask more IBS/FODMAPS can be so confusing and overwhelming. It’s really important to remember that everyone’s IBS is different and what works for me might not work for you.
I’m in the UK and was diagnosed by a consultant gastroenterologist privately after a year and a half ish of getting no where. It was this consultant that told me to follow low fodmap. When I said I couldn’t afford additional treatment privately he transferred me to his NHS books, for want of a better word. I might be remembering wrong but I think he referred me to the dietician. I reckon ask your GP though - they might refer you.
In terms of low fodmap I have the book by Catherine Shepherd who if I remover rightly did a lot of the research on FODMAPS https://www.amazon.co.uk/dp/1615190805/ref=cm_sw_r_cp_awdb_imm_368NRXCMEE8RT1TP4G95
I also have the monash FODMAP app (these are the people who researched/ discovered FODMAPs. It has a list of foods and a traffic light system for what’s high and what’s ok - and the traffic light system is applied to portions. So e.g a small portion of chickpeas may be ok but double it and it’s not. Also has recipes, a diary to track symptoms etc. And a booklet on what are FODMAPS etc etc, you have to pay but I think it’s invaluable.
Be careful with spring onions, especially when you’re new to FODMAPS it can really mess you up. I’ve had several flare ups from spring onions.
some fibers are prebiotic, so that makes sense but im not falling for Big Fiber's propaganda presented here /s
i do actually love this anti-fiber book tho
Fiber Menace: The Truth About The Leading Role Of Fiber In Diet Failure, Constipation, Hemorrhoids, Etc. https://www.amazon.com/dp/0970679645/ref=cm_sw_r_cp_api_glt_i_V97JXVETCFNCYM1VJP5K
I recommend this book, saved my life and comes with a ton of great explanation PLUS a huge collection of low-FODMAP recipes: https://www.amazon.ca/gp/product/1615190805/ref=ppx_yo_dt_b_asin_title_o03_s00?ie=UTF8&psc=1
Hey, I'm so sorry you're going through this.
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I've been suffering from post-viral IBS for a while now, and all of my improvement has been from the low-FODMAP diet. The shitty part about it is it doesn't always help until nearly 2 months of strict adherence.
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Maybe you're not ready for it yet, but I can't recommend it enough. The lovely part about low fodmap is you can actually eat delicious stuff and still follow the diet.
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I recommend this book of recipes (and 90 pages of awesome information about low fodmap and IBS) to make it a LOT easier: https://www.amazon.ca/gp/product/1615190805/ref=ppx_yo_dt_b_asin_title_o07_s00?ie=UTF8&psc=1
Check out the "Forks Over Knives" cookbook. I recently made the transition to a vegetarian diet as well and have found this book to be incredibly useful.
This is a good start... https://www.amazon.com/gp/product/0970679645/ref=as_li_qf_sp_asin_il_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=0970679645&linkCode=as2&tag=zchealth-20&linkId=6SJ35PICOCRHWG6C
I went complete carnivore on Jan 2nd, 0 fiber or vegetables since then and have 0 issues with bathroom habits, bloating, etc. Fiber is not necessary for a healthy, normal functioning digestive system.
I really love the cookbook Appetite for Reduction. It sounds like exactly what you're looking for--low fat, quick, healthy, and easy.
It's a vegan cookbook, which is kind of nice because it eliminates some high fat foods like cheese and eggs. But if you're not a huge fan of tofu or tempeh you could always cook some chicken breasts instead.
NO MEAT ATHLETE COOKBOOK NO MEAT ATHLETE COOKBOOK
Although the title is self explanatory - it’s wfpb and also SUPER simple with a complex range of meals + prep + pantry needs
One of my favorite cook books is "Appetite for Reduction" which is a vegan low calorie cookbook.
The recipes are delicious and really helped a super non-vegan like myself give more veggies a try!