I'm currently trying to heal my gut issues, including SIBO, dysbiosis, gut inflammation and slow-transit constipation. I am following an SCD/GAPS diet, but I can't find any carbohydrate sources that I tolerate.
Fiber makes my symptoms much worse, so I can't use sprouted lentils or GAPS-approved beans.
Fructose causes problems in high amounts, so fruit isn't a very good carb source.
Glucose powder and white rice make me feel much worse after, because they cause an insulin spike and blood sugar crash.
A ketogenic diet with no carbs or fiber makes me temporarily feel much better, but then it begins to exacerbate my adrenal and thyroid symptoms after around a week.
I need to keep my carb consumption at around 100-150g/day, because low-carb makes my adrenal and thyroid problems worse. Currently, I'm getting most of my carbs from butternut squash, blueberries, and sprouted lentils, but I want to find another source because the lentils have too much fiber.
I realize that this may be impossible, because low-glycemic carb sources generally are high-fiber, high-fructose, or highly fermentable. Does anyone have a solution for this problem?
Hey. I totally feel for you. I am healing my gut as well, it's hard. The only carbs I currently eat is bananas and sweet potatoes and squash, as well as blueberries. I did a lot of online research, and heard people saying how awesome the book called Practical Paleo by Diane Sanfillipo. I am soooooo thankful for this book. It goes into explaining and giving a 30 day specific Paleo eating plan for the following: digestive health, autoimmune disease, blood sugar regulation, thyroid health, cancer recovery, Parkinson's, Alzheimer's,fat loss, athletic performers and more. I bought it off of Amazon, and started reading, it has been very helpful for me. I hope you can find the answers you need, either in this book, or if you find a different one you like better. It really is amazing. I'm sending you a hug, don't get discouraged, you can do this! I know how hard it is, and how discouraging it can be, hang in there.
I've been through an extended low-fiber period too because it just made me feel better...
Eating white potatoes or white rice with lots of fat lowers the GI and blood sugar spikes by a lot. This is my top recommendation for pure starch/carb source with low fiber and low GI but the below is probably more healthy.
I recently discovered parsnips which are delicious and can be treated much like a sweet potato. Much less fiber per carb than a squash. Not sure how fermentable it is in comparison...
For some reason loads of cooked garlic and onions never gave me any trouble beyond some easily passed gas even when all leafy greens and fibrous veggies would leave me in pain. I fry a lot of rice in EVOO/butter with garlic and onions.
Plantains are pretty starchy and very low fiber. They never bothered me much and were great for regularity. I eat them ripe ... more sugar but seems easier to digest and faster bowel transit.
I have the same problems. I started strict paleo in January and found my thyroid 'tanked' if I didn't eat some type of carb every 2 hours (I ate butternut squash and sweet potato for this). After further reading I moved to a diet that is the intersection of autoimmune paleo/SDC/low FODMAP. This resulted in me eating mainly meat, pureed carrots, coconut fat and homemade fruit jelly. I introduced the low FODMAP veggies and then butternut squash and apple puree fairly soon after that. I was on this for a couple of months and have now started reintroducing other foods, and have quite a healthy list (as well as a list of those I know I don't tolerate at the moment). Meanwhile I have found that I don't crash so much without carbs, and am able to function on meals with fewer carbs, and not have to eat between meals - so something's changed. Oh and my gut function is much improved too.
Maybe you need to strip your diet back to AIP/SCD/low FODMAP basics. Rice/lentils may be just too advanced for you right now. Take a look at scdlifestyle.com, and if you're up to it, start the intro diet and move on from there, at a slow enough pace to be aware of what is causing you problems.
People panic unnecessarily about a restricted diet. But just think about it - our ancestors would only have been eating what was locally available and in season. This probably also applies to our grandparents. It's only fairly recently that we've expected to have everything, from anywhere, year round.
Can you tolerate any plant starches? Like arrowroot or tapioca starch? I have made a great butter cream frosting that you could try if you can tolerate something like it, (it has butter, coconut oil and sweetener of your tolerance). The more starch you mix in, the higher the carbs and the thicker the consistency.
(From testing finger sticks, I have experienced the high amount of butter and coconut oil in the frosting hold done the blood sugar spiking from the arrowroot starch for me).
gaps and sugar's avoid 3 Answers