I`m going to have an experiment and avoid all FODMAP´s to see if my digestion improves. So, I just wonder, what do you guys eat on a regular day? what kind of vegetables, carbs? and so on.
This page is a great resource on Paleo + FODMAPS: http://www.eat-real-food-paleodietitian.com/paleo-diet-and-fodmap.html
In particular, I keep this the PDF printed out in my kitchen as a guide, it lists high and low FODMAP foods by category: http://www.eat-real-food-paleodietitian.com/support-files/paleo-fodmap-food-list.pdf
Meat: Prepared at home, since I find a significant proportion of restaurant-prepared meats use onion and/or garlic powder. Don't use those seasonings but other herbs and spices are great.
Fats: Butter, coconut oil (coconut flesh and milk ok too, if you have some tolerance for fodmaps -- but spill out the liquid part of the coconut milk, since it is basically a guar gum solution), macadamia oil, and olive oil.
Starches: Freshly prepared (hot) potatoes & rice. Do not eat after refrigeration (unless you have some tolerance for resistant starches).
Veggies: Spinach and other green leaves (for folate & other plant nutrients). Squash, nightshades (e.g., tomato, eggplant, pepper), carrots/parsnips are all good too.
Fruit: Citrus, ripe bananas, wild blueberries, mango all seem fine.
Dairy: Heavy cream is ok for me. +6 month aged cheeses (comte, some cheddars, blue cheese, gruyere) are great and ripened cheese like camembert & brie are ok too.
ALSO, for those with very low FODMAP tolerance (or during times of flare ups):
Skipping lunch will amp up your tolerance and/or reset your system after a flare up. You'll digest faster, like a carnivore, and avoid the backlog caused by eating successive fodmaps meals. If you can't skip lunch, I would go for a ZERO fodmap/ZERO carb lunch.
Fruit: Boysenberries, raspberries, strawberries, cranberries, lemons, limes
Veg: Spinach, silverbeat, capsicun (bell peppers - red, yellow and orange are okay), carrots, zucchini, green beans, celery, cucumber, tomatoes
Teas: Black tea and chamomile. Glucose for sweetner, and add glucose also to berries to increase fructose absorbtion.
Meats/dairy/animal products: shrimp, fish/salmon, chicken, beef, lamb, bacon, eggs, hard aged cheddar cheese (6 months+)
Oils/fats: Coconut oil, or butter...(olive oil with lemon juice for salads)
Snacks/Supper: Small snacks of coconut flesh (can be an issue for some, but coconut dont bother me), or moderate macadamias, or tuna and cheese (gonna make some mayo soon) ....also eat home made berry jelly for gut coating gelatin (instead of bone broth)
This basically LC paleo, SCD and fodmaps + glucose because its quicker absorbed than sucrose (I have had major SIBO recently before I started this diet)
3-5 hours between meals for optimal cleansing waves, and 3-4 between small servings of fructose containing stuffs for fructose rate limit (1 cup - 1 1/2 cups of berries or small amount of unsweetened cranberry juice with water or homemade jelly)
Little to no starch ATM, will eventually add parsnips and sweet potato etc once I have turned my corner. In the meantime glucose and small servings of berries seem to do the job carb wise. I also salt everything and drink a bit more water, just for electrolyte purposes.
Flavouring sauces for meals: real chicken stock, tomato, lemon/lime, salt, spices except for chillies which I cant tolerate, mint, coconut milk/cream (problem for some). Not sure if the fish sauce I brought will ever get used, lol, hopefully I can get some coconut aminos from somewhere.
FODMAP - Uh, where should I start? 6 Answers