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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 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
If you have a slow cooker, I like "The Plant-Based Slow Cooker" book: https://www.amazon.com/Plant-Based-Slow-Cooker-Super-Tasty-Recipes/dp/1592339905/ Some of the recipes involve oil but you can most certainly simply not use it.
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.
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:
- don't know if you checked your Vitamin D/iron might be you are low in one both
- I have had similar experiences in the past (I quite a few years after studies now). For me personally now what helps the most
- some exercise every day - I do some 20mins of yoga in the morning (Yoga with Adriene)
- good sleep hygiene - consistent bedtimes and waking up, every day even weekends
- this is controversial for a lot of people but I became vegetarian 6 years ago and fully vegan 1 year ago - completely changed my life for the better. Really good book to read about this is Fiber Fueled, there are much more out on the market.
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!
If you want a complete meal plan that is high in lean protein and vegetables and low in sugar you can go to your library and check out South Beach Diet Supercharged. It gives recipes for 3 meals, 2 snacks, and dessert for every day for two weeks. I found the book to be very helpful for nutrition and meal plans. My library had lots of South Beach Diet books--I have found them to be a great resource for healthy meal ideas. It's not the most popular diet on this sub, but I prefer some guidelines or a plan to follow.
EDIT: This plan is heavy on cooking. If you don't like cooking, it's probably not the best plan for you.
I'm still trying to wrap my head around selling books on Amazon and learn what to buy and what to pass on.
This South Beach Diet Hardcover book is ranked #5500
http://www.amazon.com/South-Beach-Diet-Delicious-Doctor-Designed/dp/1579546463/
I can buy it in very good condition for $1 at my local thrift store. But there are already 1,000 used copies being on on Amazon.
Would this still be a good pickup? Is is it just pointless to compete on this one?
Good for you!
There is lots of good advice here.
Get some support. This sub will be a good place. Don't be afraid to ask for help.
Buy the book 'The Diet Fix' by Yoni Freedhoff. http://www.amazon.com/The-Diet-Fix-Diets-Yours/dp/0804137579 It will provide step-by-step plans for tracking your intake (myfitnesspal), changing the way you think about food and much more. If you don't want to buy the book, at least check out Freedhoff's blog at weightymatters.ca.
More power to ya!
I love love love this book. The author outlines where and how to find all of our low carb ingredients like almond flour. She talks about staying in ketosis and even helps new readers understand why LCHF works. And her recipes are legit.
Online tends to be more common but I like these two (although they are low carb not neccesarily Keto so some recipes might need tweaked)
http://www.amazon.com/Eating-Stella-Style-Low-Carb-Recipes/dp/0743285212/ref=ntt_at_ep_dpt_2
I don't know why you would want to(I love my meat), but to make it easy for you.
Go buy a Vegan or Vegetarian cookbook. There are plenty. I can Recommend http://www.amazon.com/dp/0743287258 Personally as I actually have met the author, She is a Professional Chef and a teacher.