Diet

[Junie2]

Hi

Would like to know what diets / foods you are eating , do you have your menus planned? And how do you make sure you are getting enough nutrients.

Many thanks

Junie

[Hidden]

Hi Junie

I'll admit I do find it difficult to know whether I'm getting enough nutrients. I take multivitamins, magnesium, Evening Primrose Oil and probiotics. The probiotics are for the IBS and I'm able to eat more taking them. They're Alflorex and scientifically created and tested specifically for IBS.

I cook all my own food so know exactly what I'm eating and I try to add as much veg as my tummy will tolerate. I'm Vegan.

I keep a food diary and find this helps a lot.

Hope this helps a little.

Alicia

[Junie2 in reply to Hidden]

HiDo you plan your menus, what foods do you like.

I can’t eat curry or very spicy food.

Was just curious as to what your all eating .

Thanks for your reply

Junie

[Hidden in reply to Junie2]

I batch cook so find a suitable recipe, one of my favourite low fodmap ones is a cream of carrot and parsnip soup out of my low fodmap recipe book.

I'm fortunate to be able to eat spicy food so eat curries. I have vegan shepherds pies,other soups, make my own bread and peanut butter, I also make raw bars out of dates as I can eat them now since taking probiotics.

I make my own burgers and love jackfruit.

[Junie2 in reply to Hidden]

Hi

Not tried jackfruit, I once tried to make sourdough bread, oh, it was not good.

I buy the sourdough rolls from sainsburys, they are ok. I don’t buy the sourdough bread as only I eat the sourdough, and I find after a couple of days it’s not nice, so it is wasted.

Are you ok with milk? It makes me nauseous.

What do you use for your shepherds pie.

I tried symprove probiotic, but made me worse.

It’s great that you are cooking and exercising. Wonder Woman.

Best wishes

Junie

[Hidden in reply to Junie2]

Jackfruit is lovely and excellent in a curry or other savoury dish, there are a few recipes online.

The sourdough bread recipe I use is this one from Dove's Farm:

I freeze my bread all the time as I'm the only one that eats it. I can't normally buy shop sourdough, unless it's Waitrose but I rarely buy it (I rarely go there as it's a long way from me).

dovesfarm.co.uk/recipes/who...

My shepherd's pie is this one:

alittlebityummy.com/recipe/...

I'm Vegan so don't have milk (I mainly have oat milk) but as you have dairy have you thought of buying the lactose free one? It's quite common to react like that to milk.

Alflorex probiotics have been scientifically created specifically for IBS, how about giving them a go? I've been taking them for around 3 to 4 months now and they have made a difference.

I really hope you find what works for you Junie, it really is a minefield.

Alicia 👍

[Junie2 in reply to Hidden]

HiI like the sourdough bread from waitrose, not sure if I can freeze it, I am going there on Tuesday, so I will ask them. I am not keen on milk it makes me nauseous, I did try the lacto free, but I don’t like it at all.

May try the oat milk.

Will have a look at the recipe for shepherds pie.

Thanks so much

Junie

[Hidden in reply to Junie2]

Yes you can freeze it, I've frozen it a couple of times before with success. I tend to freeze almost anything.

How about trying plant milks, if your tummy can tolerate soya that's good in tea, sadly my tummy doesn't like it. I really do enjoy the oat milk and I buy Oatly, it doesn't have Chicory Root in it, that can upset the tummy.

The Shepherd's pie is lovely.

You're welcome and just ask if there's anything else.

Alicia😊

[Junie2 in reply to Hidden]

HiThe sourdough bread from waitrose, do you get the sanfrancisco sourdough?

[Hidden in reply to Junie2]

No I got the Spelt sourdough but I freeze all bread and have never had a problem

[Junie2 in reply to Hidden]

HiI will freeze it , then cut a slice as I need it.

Thanks

Junie

[Hidden in reply to Junie2]

What I do is slice it before putting it in the freezer, a lot easier then to get the slice(s) you need.😊

[Junie2 in reply to Hidden]

Thanks so much, must make sure I get it out in time for sandwiches.

My gastro consultant is calling me later.

And tomorrow I will get the bread from waitrose

Many thanks

Junie

[Hidden in reply to Junie2]

It doesn't take long to thaw out and if your making sandwiches ahead ie. for going out then you won't need to thaw it first.

Hope the call has gone/goes well.

Alicia 🙏

[BlackIsleGirl]

Hi, I avoid wheat, dairy (with the exception of eggs), soya, onions, garlic and legumes (lentils, beans etc). I've found I can tolerate small amounts of most things as long as my stress/anxiety levels are low (stress and anxiety are a major factor for me).

I don't exactly meal plan because our life can be a bit hectic but I do have a rough plan of what I'm cooking each week. A normal day would be something like poached egg on wheat free toast with a glass of fruit juice for breakfast, soup with oatcakes or salad at lunch and usually meat with either rice or potato and a vegetable for dinner and I'd have either fruit (usually berries) or a packet of crisps for a snack if I need one. I'm good with a little spice and I've found garlic oil is a fantastic alternative to garlic.

Getting enough nutrients worries me too (especially as I have a teenager and a hubby with a very active job eating the same as I do) so I use a food tracker app that gives me an idea of what nutrients/vitamins etc I'm getting and I take supliments to back that up.

Hope that helps!

[Junie2 in reply to BlackIsleGirl]

Hi BlackIsIeGirl

What app do you use, what bread do you buy?

Think I will try oatcakes.

Do you take a multivitamin.

Thanks so much for your reply, very helpful

Junie

[BlackIsleGirl in reply to Junie2]

Glad it helped.

I eat Genius or Warburton bread but there are several different brands so it's worth trying a few till you find one you like. It's not exactly the same as wheat bread and tends to fall apart a bit. But if you want toast then oatcakes aren't gonna cut it lol.

I use myfitnesspal app cause its really flexible to help with loosing weight (which I really need to do) as well as keeping an eye on my nutrition.

I take an over the counter multivitamins and a ginger supliment to help digestion. I find mint makes things worse.

[Junie2 in reply to BlackIsleGirl]

Oh ginger supplement, sounds good.I love toast, and I just love bread,

Knowing what others are eating helps a lot.

Thanks so so much

Junie

[xjrs]

I attended a course on the microbiome (gut bacteria) recently. One of the best diets for your health and also your microbiome is the Mediterranean diet. Someone on the course provided me with this really useful link about how much of each type of food to consume to have a healthful diet:

researchgate.net/figure/The...

I found this really useful and something that I'd wanted to understand in a long time. Note the advice around fish is a bit off, since the NHS recommends no more than 2 servings of fish a week with one being oily fish:

nhs.uk/live-well/eat-well/f...

Eating the variety of foods depicted by the Mediterranean diet can help encourage a wide variety of bacteria in your gut to develop in numbers. This is called bacterial diversity. Having bacterial diversity can help guard against IBS in some people. It allows more good bacteria to thrive in the gut, which helps to keep pathogens (bad bacteria) at bay. It is these bad bacteria that can cause problems for some people with IBS.

Some aspects of the diet may be a challenge for IBS sufferers. If you have symptoms it may be a good idea to try to reduce these by taking a good probiotic such as Alflorex which has been scientifically studied for IBS to get some of the bad bacteria under control. Additionally one of the recommendations is to eat pulses. To reduce the FODMAP content of pulses (some FODMAPs can be problematic in some people - you can only find out which by doing a FODMAP elimination & reintroduction diet), you can buy tinned pulses and make sure you rinse them thoroughly prior to consumption, since most of the FODMAPs leach into the liquid in the tin. Plus if you are intolerant to the FODMAPs in wheat, there are many options for whole grains such as Buckwheat (available as a pasta) and Quinoa.

[Junie2 in reply to xjrs]

Hi xjrs

Wow, lots of information, thanks

I did the Fodmap elimination a few years ago, but now find myself back to square one.

Never tried or know what to do with pulses, but will learn.

Will study the links you sent.

Many thanks

Junie

[xjrs in reply to Junie2]

Thanks June2. Good to know it was useful. I've also put up a separate post to share with everyone and added a bit more info to that since more came to mind. It was a great question of yours and I am sure one that many have in the back of their minds. I'd been meaning to share the diet link, so your question prompted me to do this.

[xjrs in reply to xjrs]

Sorry I meant Junie2 .

[Junie2 in reply to xjrs]

No worries,

[Junie2 in reply to xjrs]

Thanks I am sure many will find it helpful

Junie

[xjrs]

By the way, if you have enough time, there is a great website here which allows you to find out exactly what nutrients the food that you are eating contains. You have to sign-up (no fees), which provides you with an account so that you can save 'recipes'. This means that for instance you could create a recipe for breakfast, lunch and dinner and then create a recipe using the breakfast, lunch and dinner recipes to find out whether you are reaching your RDA (recommended daily amount) values of nutrients for the day.

nutritionvalue.org

The RDA values are US based and may vary slightly from those of the UK. I'll also add this to my other post.

[Junie2 in reply to xjrs]

Have you every thought of writing a book? Lol.

You should have a blog

Thanks so much

Junie

[xjrs in reply to Junie2]

Haha. I did think about it once. However, in relation to this site, I am happy to impart the knowledge I have including what has helped me to help others. Although I've read a lot and have done a huge amount of research, I am not medically trained. I also don't like the idea of making money out of other people's ill health. I had thought about a blog too. However, I consider myself an introvert, so I don't see myself as someone who is happy to put their name out there and draw lots of attention. Also I have found anything internet related such as blogs, you open yourself to all kinds of comments and hurtful stuff from people who have opposing views (which is natural since we are all different with different experiences) and I didn't want to invite that kind of hassle. This forum is different (in the main), in that most of us are coming from the same place, suffering from similar things and understand one another better. I also like the anonymity.

[Junie2 in reply to xjrs]

I am glad you are here,