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Due to poor absorption of my damaged gut I have to get my carbs from as much glucose heavy source as possible (minimize fructose, disaccharides & starch) because it is difficult to break those down to simpler sugars. So what foods have the most pure glucose and least amount of dissaccharides & starch? of course i avoid dairy & grains :) |
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I think what is important is that you introduce these carb-containt foods, as recommended by Milla, one at a time to assess your tolerance. Eat a small amount one day, then if no symptoms, eat a larger serving the second day. If you still haven't had any IBS symptoms after 3-4 days, try with another food and so on. If you react, eliminate this food from your safe list. Good luck! |
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Below are fruits and veggies that are high in glucose. However you will need to remove any non-paleo or FODMAPS from the list. I am also not sure why ketchup is listed as a veggie: http://nutritiondata.self.com/foods-009010000000000000000.html?maxCount=78 http://nutritiondata.self.com/foods-011010000000000000000.html?maxCount=150 |
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Hi paleoguy, Low FODMAP fruits with a greater ratio of glucose to fructorse include Bananas, berries such as blueberries, raspberries and strawberries; citrus fruits; some exotic fruits such as jackfruit and tamarillo. However, since fruits are still recommended in restricted portions on FODMAP diets, go for bananas which have higher carbs for a smaller serving. You could also try the aforementioned fruits dried. Starchy root vegetables you can try: carrots, parsnips, sweet potatoes & yams of all kind (predominantly glucose), swede, squashes such as butternut; White rice: though we avoid grains, especially gluten grains, white rice is basically a pure starch, with most of the aninutrient chemicals and possible irritants removed with the rice bran (phytates, lectins, fiber - which can irritate a sensitive gut). Some people on paleo eat rice for their starch; now its nutritionally inferior to root vegetables, even to white potatoes, so I wouldn't recommend it (as I wouldn't recommend any low-nutrient 'dinner plate filler' which basically displaces other, more nutrient dense foods you could have eaten), especially if you are already on a restricted diet. However, if you really have IBS to the extent that you can't tolerate most root vegetables (you didn't give details on that so I don't know), white rice is something you could consider. It does have some potassium, magnesium, niacin, thiamin and iron, to give it merit. Remember that we avoid grains because of the harmful substances (e.g. gluten) that they contain, not because they are called 'grains' and do not fit into dogma. Quinoa is also a grain alternative (its actually a pseudo-cereal, not a grain, and a relative of green leafy vegetables such as chard, similarly to buckwheat, which is related to a grass); it doesn't contain gluten and is higher in protein and nutrients than white rice, but also high in carbs so its an option if you want to increase those in your diet; just make sure you rinse the quinoa before cooking to remove bitter saponins. Hope I helped! Lot of love Stay well! Milla |
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Not Paleo, but what works for me is sucrose. I use organically-grown cane sugar. Ray Peat seems to think it has some advantages. All I know is that it works for me. For some reason, this particular disaccharide doesn't give me any IBS problems. I put it in my tea, eat dark chocolate at most meals and it comprises most of my carbs, since I eat mostly leafy greens and no fruit. |
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Please check out Dr. Natasha Campbell-McBride's book Gut and Psychology Syndrome (gapsdiet.com) for a complete program to effectively heal the gut and incorporate plenty of healthy fats! Check out this blog for other information - http://www.mommypotamus.com/category/gaps/ Hope this helps :) I am starting the diet for IBS as well and have seen really great results in a relatively short time (going into my second week). |
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