So it's been 6 weeks full Paleo and I still feel awful, in fact I feel my IBS is worse than before. So much constipation, colon spasm, and paltry, incomplete, and unsatisfying bowel movements. I saw my naturopath today - he really supports Paleo, but he sees it as more of a starting point than a set of hard-and-fast rules. We'll be doing a stool test to see what's happening with my gut flora and possible parasites. But he also wants me back on brown rice with my meals. He himself tried a veg-and-meat diet and found his digestion did better once he re-introduced brown rice.
So we discussed a bit the brown rice-vs-white rice issue. He's a big fan of brown, whereas Paleo favours white...but I also know that white rice is even more constipating for me. The day after sushi is a day I don't use the bathroom. So do I: 1. Try brown rice, perhaps fermenting it as suggested by Stephan Guyanet - http://wholehealthsource.blogspot.com/2009/04/new-way-to-soak-brown-rice.html 2. Try haiga rice, which has a bit more fiber than white rice, but doesn't have the outer bran like brown rice. 3. Try white rice and hope that upping my magnesium to will counteract the constipation factor.
I suppose I'll just try all 3 of these to see what works best. But I guess I'm looking for feedback on the rice issue generally. I read about Paleos who've re-introduced it to fuel their workouts, but not many posts about people eating it simply to improve their poops (aside from Melissa McEwan who wrote a blog post about this).
Rice is best for IBS-D. It sounds like you are IBS-C? If that's correct you are going to have try something different. I am IBS-CD, so when I have IBS-C issues, I know I need to
Haiga rice is not going to help because it has very little fiber. It is excellent for loose stools, but not good for the opposite. Brown rice might help, as may high-fiber pseudograins like quinoa or buckwheat (also high in mg), but I've had mixed results with them.
Starch can be good or bad depending on your flora. You should use it with caution. I mainly use pumpkin/sweetpotato/banana/etc. for IBS-D.
I had IBS-D for 10 years, but when I went to Paleo it became IBS-C. But a comment here on Paleohacks helped me see the light, when the guy said that "constipation is usually something you are missing from your diet". So I started eating fermented foods: home-made probiotic lactose-free GOAT yoghurt, Yogi kombucha decaf green tea, and two multi-probiotic pills before bed (iFlora). Within just a few days I was feeling perfect, and had a well-formed stool every morning within 30-45 minutes after waking up! I'd say to stay away from rice for now, and instead eat fermented foods.
Personally, I'd skip the rice & try some other things first. (If you haven't already)
Make sure you are strictly gluten-free.
Add some probiotics from food sources like kombucha.
Supplement with Magnesium Citrate or Glycinate 200-600 mg.
You've gotten some good ideas from others about things you can try. But, if you want to try adding in some brown rice, I would definitely soak/ferment it with an acid first (or use the method you linked to). If you feel better, great! There is no reason to hold fast to dogma if it isn't working for you.
It's only been two weeks, but as an IBS sufferer, I know 2 weeks can seem like an eternity. If rice is something you want to try, I say go for it. I don't eat much rice, but when I do, it is generally white rice with sushi. This doesn't personally cause me ill effects. It has been years since I have had brown rice. You might also try various starchy carbs if you aren't already. Pumpkin, sweet potato, etc. have a decent amount of fiber if you think that is what you need to get yourself going.
You need to do what's best for you, and that begins with what you already did--work with your doctor PLUS do extensive reading and consider your options.
Honestly, I don't think most PH-ers have any business trying to influence your choice other than those who are qualified professionals.
I just hope you find your best option soon and it works.
Well I'm very suprised. Not too many people don't get better from IBS with Paleo. My guess is that you are still drinking coffee, or eating chocolate. Otherwise, strict Paleo should be the best thing for your IBS. Coffee isn't Paleo.
If you have been 6 weeks strict paleo, you will be able to add these things back in and see whether you will get a reaction. You stomach will more than likely soon tell you if it doesn't agree. Have you tried upping your fat content? this can help with regularity. Also drink a glass of water as soon as you rise, staying hydrated is a must for regular bowel movements.