Soooo, I’m back on night shifts for the week. 🙁
In an effort to get my sleep schedule as off whack as possible, I stayed up ‘til 1 am on Monday night and slept in ‘til 9 am on Tuesday.
I had big plans to watch the US Open all day long, but the NYC weather didn’t get the memo.
Instead I had tea with almond milk and continued my Ally McBeal marathon. Livin’ large guys.
Breakfast: quinoa with strawberries, bananas, cinnamon and peanut butter
Since starting out on the low FODMAPS journey, I’ve been much more mindful about getting adequate amounts of protein in my diet.
The initial (elimination phase) is much more strict because it is aimed to allow your GI system to rest, reset, and get ready for the reintroduction of foods with higher amounts of FODMAPs (fermentable, oligo-, di-, & mono-saccharides, and polyols).
Many of you are curious about what foods contain FODMAPs, and I promise to do a more thorough post later on. Below, is a brief summary.
**However, it’s important to note that being on a low FODMAPS diet, does not mean these foods will have to be completely removed from your life forever more. Once you’ve done the first phase of eliminating them and accurately determined that FODMAPS are the aggravating factor (and exacerbating your IBS symptoms), you then begin reintroducing foods with FODMAPS to see which kinds, amounts, etc. you personally tolerate. It’s a highly individualized plan that requires a lot of work to perfect. But if you’re anything like I am (exhausted from feeling crappy all the time), you’ll find the rewards SO worth the effort.**
Here are some common high FODMAPS foods:
Fruits:
- Apples
- Mango
- Pears
- Stone fruits (Apricots, Cherries, Nectarines, Peaches, Plums)
- Prunes (dried fruit)
- Watermelon
- Canned fruit, fruit juice
Grains:
- Rye
- Wheat (please note this is specific to wheat and NOT gluten)
Dairy (all)
Beans, Chickpeas, Lentils, Soy (!!!)
Sweeteners:
- Fructose
- High fructose corn syrup
- Isomalt
- Maltitol
- Mannitol
- Sorbitol
- Xylitol
- Agave
Vegetables:
- Garlic, onion, fennel, leeks (these are the most aggravating)
- Artichokes
- Asparagus
- Broccoli, cauliflower
- Etc. (there are a ton, but like I said, it’s mostly up to the individual)
This list is by NO MEANS inclusive, and I’ve already found there are foods with FODMAPS that I’m able to tolerate without problems (avocado).
As hard as it is to go without apples, it’s been even more difficult to go without beans. No hummus! No soy! Where oh where am I going to get my protein?? [How ironic, since this is my least favorite the most annoying question I get as a vegan] Answer: quinoa & nuts (for the time being)
Fear not, fellow vegan IBS-ers trying to navigate a low FODMAPs diet, I have heard plenty of people reintroduce soy without issue and the wheat in seitan doesn’t have FODMAPS (it’s gluten is pure protein, no fiber or sugar). As long as you find the amount that works for you, this diet change doesn’t have to be the kiss of death. In other words, eating an entire loaf of bread is probably not wise, but you may find that you can handle a salad with croutons. Experiment.
For now though, I’ll enjoy my quinoa and peanut buttery breakfast.
I’m still working on good snack ideas…nuts are probably going to get old really fast.
Yup, I’m still a-okay with Kombucha. Too bad, I could really use an excuse to cut the $$$$ habit.
Eventually I packed up some eats for night shift.
I made sure to load my salad with non-aggravating foods. For me, that’s quinoa, spinach, bell peppers, tomatoes, steamed sweet potato, and avocado. A LOT of avocado, too. With Bragg’s on top naturally.
Salad, carrots, PB Larabar, candied ginger.
Just before the clock struck 6 pm, I put the pedal to the medal asphalt and cycled off to work.
Actually, I had two cupcakes first…THEN I set off for the hospital. I arrived in a VERY sweaty state (Los Angeles is hot hot hot right now). I basically re-showered in the work bathroom using hand sanitizer and paper towels. Nice.
Working night shift is just not normal. I don’t know what else to say about it. I ate “dinner” around 10, and remained pretty alert until my “lunch break” at 2 am, which I napped through far better than I typically do (I only woke up to re-check my phone’s alarm clock 3 times). By 5 am I was yawning excessively though.
My bike ride home was refreshing, even though I had to navigate my way around lots of cars blocking the road (carpool drop offs).
After a quick shower, I put on my eye mask, ear plugs, and zzzzzz-ed until 1:30 pm.
I used to love Ally MacBeal when I was at high school, it was such a funny show!
I couldn´t do FODMAPS, it tells you to avoid all of my favourite food :)) But I know a lot of people who swear it helped them so much.
Make your own kombucha! It costs pennies to make and you can make it from a bottle of kombucha + a gallon of distilled water…
Thanks for the specifics! I’m thinking maybe I’ll try eating exactly the things you’re eating right now for a few days and see how things go for me. The bloating is the worst and I’d do anything to not find myself looking pregnant by the end of a day.
Too bad I just made a big batch of black bean sweet potato soup the other day… Into the freezer it goes I guess!
Do you know if coconut milk is ok?
Wow, FODMAPS seems pretty tough to get a grasp on. No beans (yet)?!? Ouch. And I admire you for being able to handle the night shift. I wouldn’t be able to!
Yes it is so hot, biking is impossible! I hate arriving at jobs drenched in sweat, that’s happened to me all week. it better cool down soon.
Oh my gosh I can’t imagine that schedule! I’m studying nursing and have always heard about possible weird hours but this is the first time I’ve seen a real example. It looks like you handle the changes awesomely – I’ll definitely remember you if I ever have to work nights!
elise,
i just caught up on a mega ton of posts – so much fun in your life lately! i especially appreciated the FODMAPS post (looking more into this), the San Diego weekend (yes, i was clearly very behind), the santa monica restaurants (one day i am going to visit you and we are going to go to ALL of them), the ONE YEAR ANNIVERSARY (congratulations!!!) and just the hilarity. you do one-liners like no other blogger i know.
hope life is treating you well friend – catch up soon please?
<3
holly
P.S. you have no idea the jealousy i have for you going to ARGENTINA!!!!!!!!!!!!!!!!!!
your salad looks divine!
Very interesting on the FODMAPS diet, looking forward to reading more on it. I adore apples and watermelon, so it would be hard for me – but worth trying considering the stress and energy sags I’ve been going through lately.
I’m looking at doing a second degree in midwifery, I’m really exciting about the idea, but night shifts?? I am actually terrified! I know it’s something I’ll have to get over but I am dreading them!
believe me – the no apple thing is KILLING me right now. but the way i feel makes it so worth it. its still so sad having realized my precious apples are the root of such GI distress. 🙁
please keep giving me the kick in the pants to do this! ive heard it over and over again (kyle doesnt want a hippie chem lab in our apartment though). any links to help me with my DIY kombucha project would be greatly appreciated.
ive heard mixed things – i hate to be so vague but its pretty individualized. the meat in coconut (which would be in coconut cream and milk) has fructose, but according to the latest updates (from sue shephard) coconut is ok (in all forms, oil, butter, milk, cream, etc.). however, i think the amount may is where the variability happens. play around with it in small amounts first.
as an fyi, i have no problems with coconut milk, butter or oil personally.
i miss you so much. i want you to visit in so cal soooooo badly!!! janetha is coming in oct, just tag along!
i know. it literally broke my heart when i learned that apples were a no go, and (while i hate to admit this), as ive stopped eating them, im WAY more comfortable. i cant decide if im happy that im sans gas/bloating or upset that ive essentially determined one of my favorite foods is at the root of the issue. its great, but sucks.
haha. well, the silver lining is you get to know your fellow coworkers REALLY well…and if you have a good staff, it can be fun. but not great on your sleep schedule. 🙁
Your salad looks fantastic! It looks similar to the salad I brought for lunch today. I actually thought of you as I made it since it had so many veggies in it AND it was huge! MY salad had hummus and chickpeas in it, which I’m wondering if that is the cause of my current GI distress. This FODMAPs diet is interesting, and definitely want to do some research on it. Sorry to hear you can’t eat apples. If I decide FODMAPs is right for me, I will be so sad to give up apples 🙁
Man, no manzanas? Difficult. I have had zero bready things since Monday. We shall see. Thanks for the list E!
did you say U.S. Open? Another golfer eh? I love golfing, wish I could get out more though, my new clubs sit in my basement yelling at me.. Ugh
i hope this doesnt sadden you but i was referring to tennis.
It’s really upsetting! LOL. kidding, I didnt think golf was on.. Tennis is a little more exciting to watch than golf… a little 🙂
Elise, I envy you! You are so hard core. I have suspected FODMAPS could be the cause of a lot of my IBS/digestive problems too, but I cannot think of giving up apples, watermelon, beans, etc. You make me want to give it a try given your success, but I think I would be miserable…I am such a loser!
Courtney
Did you get a blood test or are you doing elimination diet? Wow. My tummy is very sensitive & I wonder if I need to join you. But apples are absolutely my favorite food!!!!!!!!
I was wondering the same, about how to eat a high raw, no soy no gluten, just for tummy issues, and low fat. I could only come up with smoothies with protein powder from rice, or hemp, greens, herbs…..
Quinoa does seem like the best grain…love it!
Good luck and keep us posted!
Have you tried chia seed pudding yet? Gena has a great version on choosing raw that im loving right now and the chia has a good bit of protein if that works for you….. And hemp seeds? Since its another non nut protein source maybe a good option also… Im dumping them on everything right now! Im so sad for you about the apples tho ;(
I’m glad you are starting to find some solutions to some of your GI distress. Hopefully you will be able to bring beans back to the party soon–especially for the hummus! 🙂 I do not miss night shift at all. lol. I need to soak up these last few months of student life and getting to be on day shift!
I am super glad that you are feeling better! But I can feel your pain, because not eating apples would kill me in a second!
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Thanks for posting this, I’m in the process of ruling out miscellaneous digestive disorders and seem to be on the road to an IBS diagnosis. I’m going to chat with my doctor and give the FODMAPS diet a whirl, hopefully that will fix what nothing else has helped! xo
Thanks for being so open about your diet. I’m trying to do the same thing as you atm! FODMAPs looks so full on until you can find the things that are right for you but if other people have done it we can do it too! Sarah at http://welshgirleats.com/ is working with it too (sorry if you already know that) hopefully we can all find some yummy & safe recipes to share! All the best xxx
Ahh, here’s the FODMAPS post I was looking for! Yeesch! That’s a long list. I know from trial and error that wheat and beans in any form are a no-go for me – and that’s hard, but beans in particular really, really make a difference. Also apples (unfortunately) are a culprit. So sad. But I usually eat them anyway – they’re no where near as potent as the beans. Hah. 😉
OMG! I literally just finished my Ally McBeal marathon the other day!!! I forgot how quirky it was.
I quit my hospital job because I can’t deal with the stress and the duty hours. I know that food is our source of energy during night duty. Food looks amazing!
Crazy how things work. I was reading about FODMAPs the other night and had never even heard of the plan–then the next thing I know you are posting about it! I looked into trying it out because I am having some gut issues and need to figure them out. I go to the doc next week though. It seems like a big commitment (especially at first) but worth it if it figures out the problems!
totally a big commitment. no hummus and apples is my idea of hell. but i have to say, its remarkable how good i feel. i went to the MD yesterday and got a referral to an IBS specialist and allergist. i cant wait to schedule the appts and get the ball rolling. im definitely into fodmaps though. i will continue to share my experiences as i go through it all…lemme know how your doctor’s appt works out too. i am curious about how you’re handling it. i was commiserating with amanda about the no wheat thing (at least i can have gluten – the protein portion – though).
An IBS specialist? Is thata Gastro Dr. who specializes in IBS? I have found most GI Dr’s consider IBS the least harmful of all the gastro disorders so they don’t take our diagnosis as seriously as we do. I gave my GI DR info on Patsy Catsos book IBS Free at Last which explains Fodmaps in detail. He is now giving the info to his patients so at least he’s trying. Some of the iBS meds help too and there are several med trials going on across the country.
I stick to the fodmaps diet pretty strictly because I am so scared of ending up in the hsopital again. It is time for me to branch out and try adding a few foods back in my diet. It’s scary…..
Hi – nice ideas (and i am not shouting, just alarmed) but AVOCADO is HIGH in FODMAPS. please don’t mislead folks. BRAGGS is SOY.
lara bars are high in off-limits dried fruits like dates. gluten is also harmful to an impaired gut, and i strongly suggest reading “Wheat Belly” to find out how different today’s wheat is that from the wheat of the 1950s.
i realize everyone is different, but the pain is not worth it.
hi lia,
you are correct that avocado has sorbitol (a fodmap) but i dont have issues with sorbitol. this is my blog and my personal experience, i make no promises to others about how they will do on a no/low fodmaps diet. im not misleading anyone because im not advising…im no expert, just one person sharing my story.
the larabar i show above is peanut butter cookie, if youve read the ingredients list you will see its made with dates and peanuts. dates in large amounts cause me some minor GI distress but in a small larabar i do ok. its not like some of the other flavors with dried apples and raisins and cherries. but again, its an individual thing. each person has to try the elimination diet and challenge phases for himself.
ive never seen wheat belly, but ill definitely add it to my cue so thanks for the rec.
my best!