FODMAP Diet – Reintroduction Week 1

Tags

This was my first reintroduction week on the FODMAP diet. For this phase, the doctor has taken me off the odious vitamin regimen, has swapped those for a smoothie-based morning booster, and wants me to keep super-detailed records of everything from my gut to mood as I try something from the no-go list every 3 days.

I don’t think I remembered to list my supplements for Phase 1 for y’all, either. I was taking (tried to always take with lunch):

1 Digestzymes (Betaine HCI and a proprietary blend of Ox Bile extract, Peptidase, Amylases, Pepsin, Proteases, Glucoamylase, Lactase, Invertase, Lipase)

2 CoreBiotic Sensitive Probiotics (Bacillus Coagulans SNZ1969 and MTCC5856 Lactospore, Bacilius Subtiis)

3 LV-GB Complex (Vitamins A, B-6, B-12; L-Methionine, Milk Thistle, Taurine, Inositol, Ox Bile, Artichoke, Beet Powder)

4 Gastromend-HP (Vitamin C, Deglycyrrhizinated Licorice, Mastic Gum, Methylmethionine Sulfonium Chloride, Zinc Carnosine)

I didn’t feel any different with this regimen of supplements (other than hella annoyed because I am not great at swallowing pills), but I guess they may have done something, since the doctor noticed a marked difference in my skin the second I walked in the door (and tbh I haven’t felt like I look quite so crappy in the face skin lately), and my gut has been feeling a bunch better.

At the end of Phase 1, I don’t feel like my GI system is in crisis any more (I was having pain after 95% of my meals and was almost ready to give up and go on a chicken & rice diet), my dry skin is still there but isn’t as flaky, my nails aren’t peeling and chipping as much, and I only have a little stomach stabbiness for a few minutes every few days or so. I’m also a touch more regular with less need to head for the hills any time my digestive system is on the move, and I’m less bloated overall.

Whether that is a function of cutting out most of the foods causing an issue (frustratingly, the intermittent nature of my issues hasn’t stopped, a week with on-again/off-again cucumber sensitivity being the most recent) or the supplements – I don’t know. We shall see.

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
An explanation

Proposed Meal Plan

Breakfasts

  • The doc’s smoothie blend

Lunches/Dinners

  • I’m still not tired of canned tuna for some inexplicable reason. I think I’ll have a repeat of bowl life, just with different flavors. I’m thinking Thai and/or poke sauce.

Snacks

  • I didn’t really snack last week, so I still have oat crackers leftover.

Actual Meal Plan

Breakfasts

  • Hard boiled eggs
  • Buckwheat pancakes
  • Doctor shakes

Lunches/Dinners

  • Made a batch-prepped Thai-style tuna bowl
  • Bought sushi for lunch while grocery shopping, which led to my first challenge food: avocado
  • Made the tuna poke bowls
  • Had a soba lunch out
  • Had chicken & rice lunch out
  • A non-compliant meal out introducing a friend to local cuisine
  • Zoodles with tuna and/or eggs

Snacks

  • Blueberries
  • Oat crackers
Monday: Sushi with a challenge food – avocado – and a Thai-style tuna bowl
Tuesday: My first doctor shake, chicken & rice out at Nando’s, Thai tuna bowl & popcorn
Wednesday: Soba out for lunch and “single” lady adulting win with the second half of last night’s popcorn for dinner
Thursday: Poke bowl and a concoction of rice, leftover veggies from last week & tuna
Friday: Zoodle bowl for lunch, lots of snacks, non-compliant dinner out
Saturday: Big second breakfast out with challenge foods (spelt flour, banana, almond butter) & Light Zoodle tuna concoction for dinner

What did I learn this week?

Introducing challenge foods is hard, and the impetus to run before I can walk is strong. Avocados, mangoes, spelt, banana & almond butter all seem fine – and all are things I was pretty sure I could tolerate.

The morning shakes the doc gave me are kinda making me bloated – but I’m not sure yet if it’s bloated bloated, or if my body may get used to them. I’ll give them another few days.

Orange Miso Bowl

Tags

, , , , , ,

This recipe came from a craving I was having for my Miso Pepita Broiled Squash but couldn’t remember what was in it aside from miso – and then I went in a wildly different direction because of what I had on hand + FODMAP issues. Actually, that other recipe is pretty FODMAP-friendly as well, in case you want to give it a whirl.

Gluten-free, vegetarian, vegan, FODMAP

Orange Miso Bowl

Medium butternut squash, peeled and cut into bite-sized chunks
Medium to large sweet potato, peeled and cut into bite-sized chunks
Large carrot, cut into bite-sized chunks
2 Tbsp. white miso
1 Tbsp. crushed or grated ginger
1 Tbsp. honey or maple syrup or date syrup
Juice + zest of 1 orange
2 Tbsp. olive oil
Salt, pepper and ground cumin

Preheat your oven to 200C/400F. Whiz all the non-veggie ingredients together (minus the spices) to form a dressing.

Chuck your veggies onto a large prepared baking sheet, and drizzle half the dressing over top. Toss to coat well. Sprinkle with the spices.

Bake for 25 – 35 minutes or until done to your liking. Pull from the oven, drizzle with the second half of the dressing, and serve.

Serves 4 – 6, depending on serving size and what you do with it. I ate mine most days with a little protein and called it a meal. I had intended on serving with wilted baby spinach and had thoughts of turning it into a hash one day – but those things never quite materialized.

FODMAP Diet – Week 7

Tags

This was my seventh week on the FODMAP diet.

Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
An explanation

Proposed Meal Plan

Breakfasts

  • Overnight Oats with blueberries

Lunches/Dinners

  • Chirashi bowls
  • Crab salad with zoodles

Snacks

  • Finish those fairly joyless oat crackers

Actual Meal Plan

Breakfasts

  • Overnight Oats with blueberries
  • Açaí bowl out with semi-compliant ingredients
  • Leftover deviled shrimp with rice

Lunches/Dinners

  • The last of the miso orange orange things with rotisserie chicken from last week
  • Chirashi bowls, both home and out
  • Lemon pepper tuna + Kewpie mayo + cucumber + pickled ginger bowls
  • Game night at a friends’ – beef roast, shrimp deviled eggs and definitely non-compliant dessert
  • Chicken & rice out at the wings place one night

Snacks

  • I didn’t really snack much this week
Monday: The last of the orange miso veggies from last week & dinner out – chicken + rice
Tuesday: I love it when a plan comes together. I don’t know if dinner (right) is quite worth a recipe post, but it was delicious. 1 small can lemon pepper tuna + 1 Tbsp. Kewpie mayonnaise + 1 small cucumber + 1 Tbsp. chopped pickled ginger + togarishi seasoning or salt & pepper = yum for a light dinner or lunch
Wednesday: Banana peanut butter açaí bowl out, a repeat of that tuna bowl for lunch, and Chirashi at home
Thursday: Chirashi bowl out for lunch – Skipped dinner
Friday: Game night out with friends – shrimp deviled eggs, Dutch-style pot roast, desserts that weren’t compliant but were worth it
Saturday: Today was a ‘clean the fridge’ day full of rice and seafood

What did I learn this week?

Having 1 thing you batch cooked that can be switched up a ton of different ways makes every meal feel full of possibilities.

Sure, I only had a set number of toppings to choose from, but I could load my bowl down with a couple bites of a ton of different tastes and textures.

I think this is the key to batch cooking – good thing, since I love me a good dinner/Buddha/nourish/whatever the Pinterest kids are calling it this week bowl.