Like I’ve said before I really can’t handle the cold unless I’m running, and I can’t understand how my kids enjoy playing outside like this! Throwing snow in each others faces for fun? Blech. This only lasted about 10-15 minutes before they were freezing of course. Totally worth the snow/mud/water cleanup that inevitably happens when they come back in. I admit I’m lazy with all things cleanup.
This is definitely more my style on Saturday mornings. And yes, my son is on his iPad in every photo mainly because he doesn’t let me take pictures, so I have to sneak up on him when he’s otherwise occupied.
My long run this week was Sunday, so Saturday felt off for me. I’m used to having my long run out of sight and out of mind by 8am and the rest of the weekend to allow myself to kick back as much as possible. Isn’t it tough to completely forget you have a long run the next day? The day before a long run I’m thinking “long run” all day in the back of my mind. Which means being careful about resting, paying attention to what I eat, getting to bed early enough, you know, all that fun stuff we look forward to on weekends.
Of course that was sarcasm. I HATE paying attention to those things on a Saturday, which is why I normally plan long runs for first thing Saturday morning. After that, as far as I’m concerned the world as we know it could come to a screeching halt (apocalypse or what have you) but I got my long run in so dammit I’m going down a happy camper.
My son waiting for his sweet potato fries – definitely not a happy camper here. Trying to explain the concept of roasting time to a 3 year old is challenging at best. He saw me preparing his precious sweet potato fries and said they really should only need “5 minutes” in the “fire” before they’re ready. I explained that would be more like 30 minutes, like a full back to back Doc McStuffins episode, and this was the reaction. Then he stole my phone and took pictures of me, the above being the only one worth daylight.
Paleo, IBS and the Low FODMAP Diet
Natural light makes food look 500 times better, it’s really amazing. For this reason, I’m not sure any dinner I make during the dark months will ever look worth eating.
Anyway, what I really wanted to discuss today is revisiting the idea of IBS and FODMAPS. For a look at what FODMAPS are and how they impact digestion for many people suffering with IBS, check out this website.
I’m going to say something right now and hopefully never take it back: With over a year of eating Paleo and experimenting with eliminating and reintroducing different foods and food groups, I had an “ahhh!” moment this past week.
Health wise for me, low FODMAP is much more important than “Paleo.” Paleo naturally removes all of the high FODMAP grains, legumes, and dairy, and I believe that by the huge removal of all of those foods when I began Paleo, I immediately began to feel about a million times better with IBS symptoms.
But, here’s the thing. Paleo does not eliminate all high FODMAPS since many of the pretty rough ones are different types of veggies and fruits. Also, paleo eliminates all gluten free grains (rice, corn, etc) that are low FODMAP that I know from experimenting I tolerate pretty well. As a runner especially, there is no good reason to avoid white rice, and I have been known to eat corn tortilla chips and air popped popcorn without any impressive reaction.
So why am I thinking about FODMAPS now? Because over the past 2 weeks, I let too many of them sneak back into my diet and I paid the price. Consider yourself warned now that I’m about to discuss IBS symptoms!
Two weeks ago I decided to buy both mushrooms and Brussels sprouts. The problem is, when you’re feeling pretty well, it’s tempting to test how you react to foods you’ve been avoiding, especially when they’re healthy ones that you enjoy.
Another thing that trips me up is, FODMAPS are all about AMOUNT, and sometimes I seem to be able to tolerate more in my diet than other times. For example, some cooked skinless apples, some roasted broccoli and an avocado all in one day are often fine. Another day, maybe not. I believe this is one of the reasons it’s so hard for people with IBS to get any sort of handle on what bothers them.
Well, let’s see. The combo of mushrooms, Brussels sprouts, an apple and pear with skin here and there, avocados (a moderate one that I’ve always included because I love them), dried fruit, and some onion and garlic sneaking in in my marinara sauce, I was defeated. That’s a whole lot of high FODMAP eating and I should have known better.
I can tolerate a little bit of gas, cramping, distension and that sort of thing. Of all the pain I’ve dealt with with my IBS over the course of my life, those mild symptoms don’t bother me THAT much, and for foods I love it can actually be worth it.
The problem is when those FODMAPS build up in your system and they aren’t being eliminated quickly enough. I soon found myself in a situation where days went by with a very distended and gassy abdomen, some cramping and irregularity, and stupid me was STILL not connecting the high FODMAPs with these symptoms. I guess I was in denial, and I missed eating apples and pears. I really love apples and pears! But no, I cannot eat these fruits in more than small amounts, and if I do I have to be mindful of keeping everything else I eat that day very low FODMAP.
On Thursday, my brain finally caught up and I had that “duh!” moment where I did a little refresher course on FODMAPs, realized I had been eating too many high FODMAP foods and completely stopped. And like magic, as of Friday I have been feeling much, much better. Just like the very hungry caterpillar after he eats that nice green leaf.
For a pretty complete list of FODMAPs you can check here. There are a few apps out that have search options for different foods but I haven’t found any comprehensive enough to recommend yet. If you already eat Paleo, it is mainly the fruits, veggies, and nuts that you want to be mindful of as you’ve eliminated lactose, gluten containing grains (very high) and legumes.
I’m saying all this in a matter-of-fact way, but, this stuff is actually really emotional for me. Whenever I start having symptoms bordering on moderate (which is rare since paleo) it triggers a bunch of painful memories of how I struggled over the course of my life, the anxiety it caused and how for long periods my life revolved around the fear of my own digestion and of an “episode.” All without ever knowing if it was within “normal” limits or something terribly wrong. If you missed the posts on my full history with IBS you can read them here and here (part 1 and part 2.)
Any highlights to your weekend?
Do you have intolerances to foods but sometimes eat them anyway?
Have you struggled with IBS, and have you heard about FODMAPs?
The Cookie ChRUNicles says
January 12, 2015 at 6:48 amI don’t suffer from IBS but I do have some food allergies that I tend to ignore or play around with – especially apples. Sometimes I am fine, sometimes I am not…And when it comes to vegetables, sometimes I can handle a ton ad sometimes I can’t. I have been trying to limit the fresh roasted varieties and stick with frozen (which seem easier for me to digest). I have learned if I am going to eat melons, I can’t do it after a meal and I avoid the raw veggies in a vegetable platter at all costs. Thankfully, grains don’t cause me an issue!
Michele says
January 12, 2015 at 8:47 pmI think the raw veggie platters are tough because it’s so easy to much way more than intended! I get nervous for my kids who eat tons of raw veggies and fruit, but for now no complaints from them. One of my daughters will eat so many grapes it horrifies me but her stomach seems to handle it. Apples are tricky for many people, allergy wise and also digestion! Too bad they’re so delicious!
Skinny Fitalicious says
January 12, 2015 at 7:32 amI’ve never been diagnosed but I’m sure I have food allergies. I’m aware of some foods that bother me but not sure what combination of foods does. I should read up more on FODMAPS. Question do people eating Paleo never eat fruit? That’s something I’ve never been clear on.
Michele says
January 12, 2015 at 8:49 pmI think most paleo eaters include fruit unless they are also trying to eat low-carb. Since fruit tends to be considered a “treat” or treated as if it is, I know on Whole30 they encourage you to include it as part of a meal rather than snack on it.
chasetheredgrape says
January 12, 2015 at 7:37 amGreat post for highlighting FODMAPS and how they can affect us all – also showing how everyone’s paleo is different. I can tolerate many paleo FODMAPS but my mum has to eliminate most of them. For digestive health though she 100% happy with this lifestyle – I think the only thing she misses is apple!
Michele says
January 12, 2015 at 8:50 pmOh how I miss apples! That’s the one thing I won’t completely give up, but I will likely cook them to take off the “edge.” Glad your mum is feeling great though! So true that paleo looks different for everyone, as it should!
Lisa @ Running Out Of Wine says
January 12, 2015 at 7:43 amIts pretty crazy how sometimes certain foods don’t bother you and then if you have too many all of a sudden you have an issue. Im sure there are foods like that for me too and helpfully I can figure more out once I finish the whole30! I was really surprised to hear that some of the foods you listed (like garlic) give you symptoms!
I know what you mean about getting the long run over with…sometimes I wish I could just do it on Friday for that reason!
Michele says
January 12, 2015 at 8:52 pmAhh yes, story of my life! Which is why people with IBS probably start to feel like they’re going crazy and are told it’s about stress or in their heads 🙂 So sad that garlic and onion aren’t so good. I’ll still eat them from time to time, but know what I might be causing. And I hear you on the long run! If I could manage it Friday that would be ideal!
SuzLyfe says
January 12, 2015 at 7:51 amI know all too well what you mean–feeling good and testing the waters and then regretting it. My husband gave a really interesting presentation on current drug/hospital therapies for IBS (that I will share some of soon), and I obviously believe that diet plays a huge role as well. Ultimately it is just about finding what works for you–I eat a high fiber diet, but many Crohn’s kids would NEVER dream of eating what I eat. If FODMAPs works for you–go for it!
Michele says
January 12, 2015 at 8:55 pmThat sounds really interesting and I’m looking forward to reading about it. Discovering the low/high FODMAP foods made so much sense for me as I reflect back on everything (like usual suspects!) The problem is of course there’s no magic formula and depending on all the different factors reactions will vary.
cottercrunch says
January 12, 2015 at 8:54 ami have tons of low FODMAP recipes and meal plans not on the blog if you need it. You know i can relate!
Michele says
January 12, 2015 at 8:55 pmThat sounds great 🙂 So happy to hear from people who can relate too!
Jilly_Champagne (@Jill_Champagne) says
January 12, 2015 at 10:13 amI love this article – you’re just like me!! Apples, garlic, and onion are my killers…and I was walking around like I was 8 months pregnant for a whole week after a particularly bad bought of eating too much of them. It’s funny how we forget and think we will be okay when we eat high FODMAP…it’s really changed my life to not! I actually just posted on FODMAPS too, because I feel like so many people are unaware of them.
Jill
Latest Post: Flat Belly Myths Debunked + Life Changing FODMAP Diet
Michele says
January 12, 2015 at 8:56 pmSo glad to hear from you and others who can relate to this stuff! Thanks for linking to your article, I will check it out 🙂
misszippy1 says
January 12, 2015 at 10:40 amI’m just going to say it: I am thankful I can eat anything and everything! I just eat a healthy balance and don’t have to give food a second thought. I’m sorry that you have to dedicate so much time/effort to worrying about it!
I hate, hate, hate doing my long run on a Sunday! I will avoid that scenario at all costs–good for you finding the will to do it!
Michele says
January 12, 2015 at 8:59 pmYes it’s not fun to worry but everyone has their “thing!” My husband is just like you and never has digestive issues unless he is actually ill, which is really rare! And no I will be keeping my long run Saturday morning this week – best time 🙂
Lauren @ The Bikini Experiment says
January 12, 2015 at 10:57 amI am with your son! I have trouble accepting the roasting time of sweet potato fries too. I am reactive to some foods so I have to keep them at small amounts. Of course, when I am feeling good I am always think I can add more in that I actually can handle.
Michele says
January 12, 2015 at 9:00 pmI always get caught in that trap with amounts. Especially with something I really enjoy and don’t have often, like apples! And I agree those fries just take too long 🙂
danielle says
January 12, 2015 at 12:22 pmi love your posts and reading the way you think about things, it is seriously a pleasure. just had to say that, lol.
yes, i do actually consume things that are rather iffy for me and try my best to limit them, but sometimes it just happens and i suffer the consequences. in fact, the past 4 days i consumed way more ‘iffy’ things than usual, and now all i want is to hibernate and eat citrus and fruit! but i know that will make me feel loopy, it just sounds nice in my head. my green smoothies are sometimes an iffy item for me, it’s like i put so many greens in them that my tummy can get overloaded and i feel the bloat. weird! then sometimes i’m fine. i feel best eating a savory, hot breakfast though 🙂 but ya know how it is, if i am pinched for time, i am prone to make less wise choices. i’m less rigid than i used to be now, but i still like feeling good and try to consider this above all. there are good days and then days or meals where i just abandon fort and go food-crazy! i’m still suffering from having pizza yesterday and even though it was yummy, i don’t want that again. oddly it was the cheese that did it. i havevn’t had dairy in so long that the smallest amount is felt. i can eat dairy when we go to europe though, it’s got less chemicals. and i’m fine with only having dairy when i’m abroad – i know it’s good and it doesn’t hurt 🙂
happy monday, Michele!!!! big waves, hugs, and high fives from the newlyweds lol
Michele says
January 12, 2015 at 9:18 pmCongrats on getting married! I hope the wedding was everything you guys wanted 🙂
It can be tough to just stick to what you know makes you feel well, especially with those delicious and healthy foods that we see others eating and enjoying.
Interesting about eating dairy abroad, I’ve heard this from others too regarding grains as well. It’s not surprising really but I’d be curious to see how it would affect me!
Run Eat Play says
January 12, 2015 at 12:44 pmSometimes full fat dairy bothers me, like ice cream. I just try to eat it in moderation!
Michele says
January 12, 2015 at 9:19 pmIce cream is one food I will test sometimes knowing I’m playing with fire! I should probably find a good coconut milk ice cream 🙂
Linda @ The Fitty says
January 12, 2015 at 1:22 pmGenerally speaking, how can you tell whether or not a food has high fodmaps without always referring to a list? Also, do you believe in the pH theory part of the paleo diet?
Michele says
January 12, 2015 at 9:22 pmI’m not sure if there’s a general way to tell since it’s based on a ratio I believe, but if you suspect high FODMAP foods bother you, memorizing some of the more common ones isn’t too difficult. Also, I have not studied the ph theory so not sure what my thoughts are!
giannanicole22 says
January 12, 2015 at 1:42 pmI am in the process of trying to figure out my GI issues – had a colonoscopy and results came back too severe for IBS but not sure if it is IBD. I am in a frustrated place right now and taking medicine to attempt to reduce the inflammation. For me, there doesn’t seem to be rhyme or reason at times with the food. I will eat things that have been “safe” for me and flare up then be an asshole and eat something I think will trigger a bad reaction and be fine.
Michele says
January 12, 2015 at 9:34 pmTo me sounds like more like IBD but everyone’s situation is so different and symptoms can flare up for no apparent reason even with IBS. It’s so difficult to track! So sorry you’re going through this and big hugs over to you! I’m here, I empathize and I’m thinking of you!!
racheleliz says
January 12, 2015 at 2:02 pmI feel like I *might* struggle with IBS, although I’ve never officially been diagnosed. I’m self-diagnosing 🙂 But in all seriousness, I’ve dealt with some crazy bloating and pain and abdomen distention for a long time before going paleo. But, it’s funny how you mention your non paleo things because I’m trying out carb cycling right now, and finding that I cannot get enough carbs on my high carb days without including oats and rice. So I’ve been adding those back in on high carb days. Other than being SUPER full I haven’t noticed any adverse effects. I think the most important thing for me is being wheat and corn free.
Michele says
January 12, 2015 at 9:26 pmWheat free is a huge thing for many people. I think that was the single best thing I did. Corn really doesn’t seem to bother me in small amounts, but some people find they are really sensitive to it. Amazing how we are all so different! I’m glad people can talk about these things now and relate to each other. Thank you internet 🙂
Strength and Sunshine says
January 12, 2015 at 3:57 pmWhen I was out running on Sunday, I could not even believe the family I saw on strolls with their little kids like it wasn’t even cold! I mean I handled it because I was running….if I was walking, NO WAY!
I feel you on all the stomach trouble. Obviously my digestion is and has been screwed up for years now. I am still learning what works and always testing my limits. Digestive problems are SO heard and frustrating because a doctor can’t really tell you whats wrong. Only you know how you feel when certain things happen. It is such a long never-ending journey.
Michele says
January 12, 2015 at 9:12 pmIt really is so tough to experiment on yourself and exhausting too! I’m really glad I learned about FODMAPS as it made the biggest difference I’ve seen yet in all my life, yet it can’t explain everything all the time! Hugs to you! GI problems just suck!
Amanda @ .running with spoons. says
January 12, 2015 at 5:38 pmI’ve had stomach problems for as long as I can remember, so I can definitely relate to the frustration and anxiety you’re feeling. And the worst part is that figuring out what bothers you can be SO tricky since there are so many different factors at work. Like, I can be fine eating something one day, but it’ll bother me the next… and I never know if it’s the actual food, or stress, or lack of sleep, or what. And yes, yes, YES to pushing your luck when feeling good. I’ll never learn.
Michele says
January 12, 2015 at 9:03 pmI “learn” and then forget, especially if it’s something I really love! I have had the same mysteries with my symptoms and one thing I’ve noticed is that sometimes a build up of a certain food needs to occur for me before it really takes a toll, so the first day I might not notice but the next I will. Also, today’s symptoms are usually yesterday’s food. Everyone probably has these odd intricacies that make it that much tougher to figure out!
runsaltrun says
January 12, 2015 at 10:51 pmI am hugely intolerant of some kinds of spices in food and I don’t care. I eat them anyway and get horrible indigestion. I’ll never learn.
I had to laugh at the kids playing in the snow up there…that was my daughter this weekend and I just wanted her to come inside. Nothing enjoyable about any of that!
Michele says
January 13, 2015 at 6:15 pmSometimes the spices are worth it, other times they really aren’t! I get cold just watching my kids play too!
Cat (CFIGFY) says
January 13, 2015 at 12:59 pmSuch a good reminder – basically, I know that I get ridiculously bloated and gassy from certain high FORDMAP foods – but like you said, it’s all in quantity (at least for me) and even though I know how they affect me, this time of year I literally an’t stop myself from eating (far too much) of them! Brussels sprouts, cabbage and broccoli are my worst offenders – but I love them so! Great reminder to may be go easy on them if I don’t want to feel like a beached whale…
Michele says
January 13, 2015 at 6:55 pmCabbage I don’t even go near! I think I’ve known about that one since I was little actually! Brussels and broccoli will be in my diet in limited amounts, just not roasted with garlic and along with apples and pears for dessert!
Nora (A Clean Bake) says
January 13, 2015 at 3:47 pmI really enjoyed reading this post because I had some success with FODMAP reduction until it stopped helping. Maybe it works in cycles or something? You’ve making me rethink my dismissal of the diet. Maybe it would be helpful to try again!
Michele says
January 13, 2015 at 7:47 pmInteresting that it stopped working for you! I wonder if there was something else going on for you or if it’s just another twist in the IBS mystery! For me, it only stops working when I start sliding and allow too many high FODMAP foods in. Some are ones I’ve known about for a long time, others are newer discoveries (or rather foods I was in denial about!)
Teffy says
January 13, 2015 at 8:48 pmI think I would probably really struggle giving up many of the FODMAP foods, as I love almost ever single thing on that list!
I used to have really bad cramping and bloating, but since I’ve started eating a diet with more veggies and no processed rubbish, it’s basically gone away! I’ve never tried FODMAP, but don’t think it would be for me.
{Teffy’s Perks} X
Michele says
January 13, 2015 at 9:27 pmYeah, there are definitely a lot of great foods on that list! While there’s no way I can avoid all of them always, knowing what to look out for helps! Glad you have relieved your symptoms through diet 🙂
tara says
January 14, 2015 at 2:17 pmim going to check this out. ive never heard of it before…however i am celiac and notice there are times i tolerate certain foods and times i dont. i obviously always eat gluten free but its odd….like take beans or lentils or mexican food. i can tolerate one or 2 days but to many in a row and no good. same with yogurt. and you are right…it seems certain combos of foods trigger bloating and it does seem like a “buildup”. i tell my nutritionist this and she sorta looks at me like im nuts like it can’t “buildup” per se. i have kept a food journal on and off for years now and it has taken forever to even see tiny patterns. i have so many foods eliminated from my diet already being GF and had some eating issues so it is usually best for me not to get to restrictive to many i can’ts can lead to an unhealthy restrictive diet for me which is not good mentally and backfires on me. thanks for the info…i’m gonna check it out. odd how one food bothers and then it doesnt.
Michele says
January 14, 2015 at 10:31 pmDefinitely check it out because I’ve felt like it makes so much sense for some of my own mysteries. If nothing else, it’s good to have these foods in mind as a “warning guide” in case you’re not sure if something bothers you. This stuff can be hard!