Healthy Gut: Low FODMAP Foods, Probiotics, Strategies, etc

Life in Recovery
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During the time I abused my body through my addictions, I demolished the landscape of my gut and murdered millions, if not billions, of happy bacteria just trying to live their best lives. With the neighborhood run down and abandoned, bad bacteria moved in and created a war zone.

I didn’t notice the result of this right away, but in the last few years I began to suffer various GI issues. I saw a variety of doctors and specialists, tests were run, medication was given, proceedures were recommended, and a lifestyle changes were mentioned, though never the primary focus and only became so because I’ve had my fill of the medical industrial complex.

This thread is to share ideas about food, vitamins, minerals, pro/pre-biotics, prokinetics, lifestyle tips, and in general sharing information to help improve gut health. I know a lot about nutrition, but I never had to study using a low FODMAP diet before so I’m learning a lot as I jump in. I’m looking forward to what other people contribute to this thread!

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Thanks for this, just off to work but will definitely make the time to read this later, and hopefully contribute. My body is all over the place!

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Thanks for posting @Chiron! :sunglasses::metal:t2:

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So I just began a low FODMAP diet 5/6 days ago (my count started at day 0, so it’s day 6 in my notebook). It is really restrictive on its face, but I’ve been advised to remove several other things for my own personal situation making it a Mashup with a SIBO and low Hystamine diet in a way.

Also the amount I can eat at one time is very limited. I have to eat very slowly and stop eating if/when I notice any negative symptoms. I guess I don’t have to, but it’s probably saved me from intense discomfort later. And I guess this is a great way to eat anyway, since I think a lot of us in the modern world tend to inhale our food or eat without paying much attention to our meal.

Has anyone else tried the slowing down and mindfully eating approach to calm GI issues? Or in general at all?? I know this is always recommended in losing weight. How has it worked out for you? Do you still do it?

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The low FODMAP diet trial was first developed by researchers at Monash University in Australia. They have great info on their site. You can also download the Monash FODMAP diet app which is very comprehensive and walks people through the three-staged approach. There’s a fee, but worth it I think
https://www.monashfodmap.com/

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Thanks for posting about your journey with this @Chiron. It might be something I’ll explore as I also have struggled with gut issues.

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This is fantastic! Thank you for posting it. This is more information than I was given by my doctor. :sweat_smile: I’ve only just been able to take a look at the link and I’m definitely going to get this app. I might even look into some of their suggested nutritionists.

I’m going to post the video of the app you recommended here in my reply just so it’s easy for others to take a look at if they want.

@RosaCanDo You’re welcome–though the last few days have been so busy for me that I haven’t been able to be on TS much. I can definitely tell a difference even though it’s barely been over a week and I definitely have things to share. You should consider trying out the low FODMAP diet…because you’re an amazing cook and I want to steal your ideas for whatever food you make. :laughing: :wink:

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I dunno if L-Glutamine supplements have been mentioned here yet but they were the solution to my GI/chronic illness issues when it came to the gut. Been taking 2 grams a day in capsule form and never felt better. Would highly reccomend them as well a the yakult probiotic drinks.

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The app is pretty fantastic! I do recommend it. Typically it’s recommended to follow the diet trial with the guidance of a specialist or registered dietitian, but the app really guides you through the process if you do not have access to more services.

Just a word of caution for anyone who feels they might want to “just try it” - that this diet is quite restrictive. It’s intended as a short term elimination diet for those with an actual IBS diagnosis once other diagnoses may be ruled out. If no improvement is noted in the recommended elimination period, it should not continued to be adhered to, due to potential nutrient deficiencies. If improvement is seen, re-introduction of foods helps to liberalize diet, as it’s extremely rare that full low FODMAP diet needs to be adhered to long term.
Also potential contraindications with this diet trial can be other health conditions that require dietary restrictions, as well as past history of disordered eating, restrictive eating, other health conditions etc. In those cases, I’d definitely suggest the guidance of an RD or professional that specializes in the low FODMAP diet trial.
Not meaning to nag, just sharing some info for anyone reading :slight_smile:

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Also, just one option for a low FODMAP fibre supplement
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I’m at work but I wanted to reply to this topic before it sinks below my scrolling… I feel foolish about it now, but I totally bought into the ‘red wine is healthy’ thing, and paid the price. If you Google ‘alcoholic gut dysbiosis’ you’ll get an overview of current research. Shocking. I didn’t have digestive problems, but my immune system was shot, and then I had ALD: alcoholic lung disease: both are linked to gut dysbiosis. I then participated in a UCSD study: https://microsetta.ucsd.edu/ and found out the extent of the damage. I recently was reassessed, and the gut biome was much healed with much more diversity. (I’m around 600 sequential days, plus a couple of years with long sober practice stretches.) I’m what I call a ‘lousy hunter’ vegan, meaning I have wild caught salmon or halibut about once a month, and an elk steak if my neighbor brings me one. I don’t do many supplements, but I did have a neighbor who was trying out kimchee recipes, so that was my probiotics this past year. (:thinking:…I think there’s still some jars buried in my garden…hmmm) Turns out, I like the idea of kimchi, but eating it, not so much. I track my food using the Cronometer app, to make sure there are no holes in my diet. I do eat a lot of pressure cooked beans and lentils, but I don’t eat wheat if I can avoid it, and only very rarely fermented dairy as kefir or yogurt. I am getting so much healthier, but it has taken a long time and a lot of experimentation and research. Hope maybe there’s something useful here for someone :v:

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Responding to your mindful eating post. I have always been a slow eater. In elementary school I had to have a full hour to eat a sandwich. I ate with my classmates, and then the school janitor sat and ate his lunch with me :joy: No joke. I still eat full-force, while other people chat, and I still need more time! At home I have coffee early, then breakfast, then second breakfast, lunch, and dinner (usually smallish). I don’t generally eat after 5-6 p.m. or before 7 a.m., so modified intermittent fasting of at least 12 hours, usually 14 or more. I’m curious whether intermittent fasting is mentioned in your plan. Also surprised that the charts don’t mention alcoholic beverages at all as permitted or forbidden? Just curious

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@Salty After recording everything by hand and referring to this chart and that chart before I eat something, etc., this app is extremely fantastic! Well worth the 9USD charged for it. Thanks for giving your word of caution. And yeah, it is really restrictive, which is why I’ve put it off (because I’m a wuss. :laughing: ) But honestly, I wish I’d done it sooner. It is kind of miserable in the restriction aspect, but physically I can tell a difference. Have you personally tried the fiber supplement? I’m just curious because it says “unflavored” and sometimes “unflavored supplements” actually taste kind of gross. :laughing: So I was curious what you thought about it if you had tried it personally.

@Fridaynoon You are the first to mention L-Glutamine in this thread. :+1: Do you have a particular brand that you like the most?

@Bootz Wow! How long did the study go? Do they do long term follow ups with you? I’m so glad to hear you have been healing over time. I saw your post about the “red wine is healthy” thing. I think a lot of people fall for some of those types of things–whether it’s red wine, dark chocolate, or whatever else–and then let them get out of hand because they’re “healthy”. We can only know what we know, and we are bound to get bad information along the way. I feel like the most important thing is to be willing to consider and think about new information, and then change your mind if it makes sense to do so.

I love the Cronometer app! I started using it in 2013 and got a lifetime gold membership not long after. It is the best food tracker, in my opinion. I tried so many different ones back in the day, and when I went back to school to study exercise science, and when I was taking a sports nutrition class about 4 years ago now, we were supposed to check out a variety of what was available to the public and I still think that Cronometer is the best (though I like to use it through their website more than the app).

As for alcohol, it’s talked about on other sites. The image I put up is just one of many images on the web and it’s not very comprehensive, but it was sort of something to give people an idea of what a low FODMAP diet was. From what I remember reading, hard liquor in small amounts was okay and some beer, but wine could be a “no” because of the fructose and maybe something else. I didn’t spend much time reading about it because I didn’t plan on drinking alcohol on it.

I don’t remember of the top of my head if I read anything on intermittent fasting (IF) with low FODMAP diets in general, but for me, I just eat if I’m hungry and not if I’m not without having any set times beyond not eating 3-4 hours before I plan on sleeping because laying down after eating does not do good things for me. :sweat_smile: I was always a fast eater when I was younger, and when I worked in the restaurant industry, it got worse, but as I’ve gotten older, I learned to eat more slowly. It was never as slow as you describe though! :laughing: Except maybe now.

I’m with you on the kimchi. I like the idea of it and other fermented foods, but I just don’t like them. I wish I did, but not enough to try to force myself to like them.

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Because L-Glutamine is an amino acid, it shouldn’t matter what brand you buy as it’s synthesis is the same regardless.

However you do have the choice of powder or capsules. The capsules are more expensive in most instances. I take 2g a day which works well for me. Some people take 3-5grams a day.

Honestly it works wonders to the point where within a week most of my symptoms were gone. I stopped taking it for a few days and my symptoms started to return which is how i knew it was the solution for me.

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I’d planned to keep up on this thread when I started it, but life never goes as planned and I didn’t spend much time online for about a month and a half–well into the food change. I’m still mostly eating a low FODMAP diet but am slowly adding foods back in. I recently decided to try a few products that seemed like they would be okay to add in, but I had a negative response so now I have to deconstruct what I made to figure out what caused the problem!

On the positive side, I found these great oat bars at my local grocery store and when I checked out their website, I saw that they had a low FODMAP section.

These were much better than I expected them to be. I originally bought them because the ingredients all checked out. A few of the flavors seemed a little dry, but they were all great to have with some almond milk. For me, just one was pretty filling, and they were good on the go.

I’d say the coconut one is my favorite so far, for the taste and also how I felt after eating. The peanut butter chocolate chip tasted good, but there was something about it that didn’t sit well with me personally. I didn’t have a reaction to it, but there was just something that didn’t quite work for me.

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This was an interesting listen today. I’ve been focusing on improving my gut micro biome since learning about the connection to metal health issues.

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I have a coworker who was going through a lot of GI issues due to personal stress…Low FODMAP really helped him!! Good luck with it.

Me? I really need to do a low sugar/anti-inflammatory diet. (I just have zero dedication!!)

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You have plenty of dedication, look how great you are doing with sobriety!!

What is suggested for anti inflammatory? Or rather, what to avoid?

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Alcohol. Yay. I already got that one covered.
Meats and dairy. Woo hoo. Another one I’ve taken care of.
Sugars. Damn. I swear I would be getting rid of the last “joy” in my life. I mean I KNOW sugar isn’t a real joy, just like alcohol never really was, but I just don’t know if I can quit another thing in my life. :weary:

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I know what you mean about sugar. I avoid white sugar and added sugar, otherwise I overdo (surprise!).

Dairy…I am all about it.

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