Showing posts with label Diet Series. Show all posts
Showing posts with label Diet Series. Show all posts
Saturday, 15 September 2018
Monday, 10 September 2018
Wednesday, 15 August 2018
It's All About Diet (Part 5 - FODMAP [Food Additives & FODMAPs])
Those who are following a low-FODMAP diet should be aware of the E numbers/food additive numbers as some of these can irritate the gut.
- E100-199 = colourings
- E200-299 = preservatives
- E300-399 = antioxidants & acidity regulators
- E400-499 = thickeners, stabilisers & emulsifiers
- E500-599 = acidity regulators & anti-caking agents
- E600-699 = flavour enhancers
- E700-799 = antibiotics
- E900-999 = glazing agents, gases & sweeteners
- E1000-1599 = additional additives
* the list above is taken from HERE
Sugar polyols are widely used as sweeteners in food. They are:
1. Sorbitol (E420 or 420)
- This is often used in diet drinks, ice-cream, mints, cough syrups and sugar-free chewing gums. This is also found in mouthwashes and toothpastes.
- Sorbitol is also used as a laxative or enema because of its 'laxative effects'.
2. Mannitol (E421 or 421)
- This is used as a coating for hard candies, dried fruits and chewing gums. Mannitol is also added to chewable tablets.
3. Isomalt (E953 or 953)
- This is used in hard-boiled candies and sugar sculpted cakes. It is mainly used as edible decorations in cake decorating.
4. Maltitol(E965 or 965)
- This is used in sugar-free hard candies, chewing gums, chocolates, baked goods and ice-cream.
5. Lactitol (E966 or 966)
- This is used in sugar-free candies, cookies/biscuits, chocolate and ice-cream. This is also an ingredient in the drug called Adderall.
6. Xylitol (E967 or 967)
- This is used in drugs and dietary supplements. It is also used in confectionaries, toothpastes and chewing gums.
When sugar polyols are eaten in a large amount, it can cause some gut irritation even for people without IBS. What more for people with sensitive guts. Polyols cause extra water to be dragged into the intestines, thus triggering soft/liquid stools or can result in diarhoea.
To read more about this, click on FODMAP BLOG.
Monday, 30 July 2018
It's All About Diet (Part 4 - FODMAP [The Low Fodmap Vegan Protein Guide])
For those who are on the low-salicylate diet, chickpeas, lentils, tempeh, tofu, edamame, quinoa are permitted. Some people can tolerate pumpkin seeds.
*picture taken from HERE
Monday, 19 June 2017
It's All About Diet (Part 3-FODMAP [The MONASH University])
The new gastroenterologist introduced the MONASH University's Low Fodmap handbook to us.
 |
| You can access the website and place your order for the book. It costs AUD$10. You have to add some money for transportation. (Click on LINK to access the website.) |
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| This is the app which I bought. |
Wednesday, 12 April 2017
It's All About Diet (Part 2-FODMAP [The How, Why and What])
The HOW
Normal and healthy people who ingest food that has FODMAP would result in mild flatulence. But for people who have IBS (Irritable Bowel Syndrome) and who have very sensitive guts, it can result in bloating, excessive flatulence, stomach cramping, non-stop of intestines churning, excessive burping, diarrhoea and even constipation (or alternating between the two).
It can reach to the point that you feel that your whole existence exists ONLY in the gut. I know what I'm talking about. I've lived in the toilet for many hours everyday for a period of time. It came to a point that I lost so much weight that people commented about the weight loss to me every single day when I went to pick my son up from school.
What to do?
I went on a low FODMAP diet. I tried as much as possible to eat food which do not consist of FODMAP. I mean food with FODMAP are healthy food. Vegetables, fruits, beans, legumes. It's not even Frankenfood. It was very frustrating. I kept asking what was wrong with me. Unfortunately, my gastro Rock-Star doctor didn't believe in this and told me that I was anxious and stressed out. I was given anti-anxiety medication instead.......
WHY FODMAP?
By taking away FODMAP from our diet (for a period of time), it can lower the overall gastrointestinal symptoms. It worked for me. Click on LINK to read more about this.
The WHAT
Not everyone react to FODMAP the same way. Some can digest lactose. Some cannot. So it's different to each individual.
Fermentable are foods which are broken down by bacteria in the large bowels. If your gut bacteria is off track, probiotics are a good source.
Foods rich in probiotics such as kefir, sauerkraut, yoghurt, miso, kimchi and kombucha tea are some of the natural probiotics that one can try. (Bear in mind some people who are histamine and amines intolerant won't be able to tolerate fermented foods or even probiotics.)
Two of the Oligosaccharides are Fructans and Galacto-oligosaccharides (GOS). Fructans are naturally occurring carbohydrates that exist in vegetables, fruits and cereals. Wheat, rye, barley, onions, leeks, shallots, the whites of spring onions, garlic, legumes, lentils, artichokes and chicory.
Two Fructans are Inulin and Fructo-Oligosaccharides (FOS). These two have been getting more and more popular as they are well known for their pre-biotic effects. Our small human intestines are not capable of digesting these two as we do not produce the enzymes to process these food. These go straight to the large intestines.
Some foods that are high in Inulin are chicory root, dandelion root, asparagus, leeks and onions, bananas and plantains (when they are slightly green), sprouted wheat (which is used in Ezeikel bread) and garlic.
*table taken from HERE
Fructo-Oligosaccharides (FOS) are in foods such as onion, chicory, garlic, asparagus, banana and artichoke. FOS is also found in wheat and barley.
FOS is used in the food industry as an alternative sweetener. Interestingly, this is a *popular sweetener in Japan! (*taken from HERE)
Nowadays, many products (for example; vitamin enhanced flour and powdered drinks ) have FOS added to them.
Disaccharides are Lactose. This is in milk, evaporated milk, yoghurt, custard and ice-cream.
Monosaccharides are sugars that cannot be changed into simple sugars. Examples are Fructose, Glucose, Ribose and Galactose. They can be found in honey, mango, watermelon, apples, pears and high fructose corn syrup.
Click HERE to read more.
And finally we come to the last one.
Polyoyls are more famously known as Sorbitol, Mannitol, Maltitol and Xylitol. Natural foods that contain polyols are apples, pears, apricots, nectarines, plums, mushrooms and cauliflower.
Polyols are also commonly used as artificial sweeteners in chewing gums, lollipops and mints.
------------------------------------------------------
Bean sprouts, cabbage, onions, garlic, celery, soy beans, leeks, lettuce iceberg, everything that were wheat and gluten, chickpeas, cashews, siu bok choy, sugar and many more which were low on the salicylate diet started to create havoc and hell for my gut.
It was depressing at first. I eliminated those food from my diet. Anything that triggered IBS were eliminated for many, many, many months. And for once in a very, extremely long time, my bowels were silent. You could even hear the ant fart in the silence of my bowels.
Once I felt I was strong enough, I started adding back the FODMAP food bit by bit. Cashews, cabbage, celery, garlic, onion, chickpeas. I lasted for one month plus before all hell broke loose in my intestines. I'm back to FODMAP again at the moment. Now I know the treshold of the FODMAP that I can take. The only thing I won't be having in my life anymore is sugar. Yes, I have to admit, bread is EXTREMELY tempting!
Here is a table of the FODMAP diet:
*table taken from HERE
Here is a table of examples of some of the food that contain high FODMAP:
*table taken from HERE
A MUST READ: Click on LINK
Click HERE
I think this picture below says it best.
*picture taken from HERE
Normal and healthy people who ingest food that has FODMAP would result in mild flatulence. But for people who have IBS (Irritable Bowel Syndrome) and who have very sensitive guts, it can result in bloating, excessive flatulence, stomach cramping, non-stop of intestines churning, excessive burping, diarrhoea and even constipation (or alternating between the two).
It can reach to the point that you feel that your whole existence exists ONLY in the gut. I know what I'm talking about. I've lived in the toilet for many hours everyday for a period of time. It came to a point that I lost so much weight that people commented about the weight loss to me every single day when I went to pick my son up from school.
What to do?
I went on a low FODMAP diet. I tried as much as possible to eat food which do not consist of FODMAP. I mean food with FODMAP are healthy food. Vegetables, fruits, beans, legumes. It's not even Frankenfood. It was very frustrating. I kept asking what was wrong with me. Unfortunately, my gastro Rock-Star doctor didn't believe in this and told me that I was anxious and stressed out. I was given anti-anxiety medication instead.......
WHY FODMAP?
By taking away FODMAP from our diet (for a period of time), it can lower the overall gastrointestinal symptoms. It worked for me. Click on LINK to read more about this.
The WHAT
Not everyone react to FODMAP the same way. Some can digest lactose. Some cannot. So it's different to each individual.
Fermentable are foods which are broken down by bacteria in the large bowels. If your gut bacteria is off track, probiotics are a good source.
Foods rich in probiotics such as kefir, sauerkraut, yoghurt, miso, kimchi and kombucha tea are some of the natural probiotics that one can try. (Bear in mind some people who are histamine and amines intolerant won't be able to tolerate fermented foods or even probiotics.)
Two of the Oligosaccharides are Fructans and Galacto-oligosaccharides (GOS). Fructans are naturally occurring carbohydrates that exist in vegetables, fruits and cereals. Wheat, rye, barley, onions, leeks, shallots, the whites of spring onions, garlic, legumes, lentils, artichokes and chicory.
Two Fructans are Inulin and Fructo-Oligosaccharides (FOS). These two have been getting more and more popular as they are well known for their pre-biotic effects. Our small human intestines are not capable of digesting these two as we do not produce the enzymes to process these food. These go straight to the large intestines.
Some foods that are high in Inulin are chicory root, dandelion root, asparagus, leeks and onions, bananas and plantains (when they are slightly green), sprouted wheat (which is used in Ezeikel bread) and garlic.
Fructo-Oligosaccharides (FOS) are in foods such as onion, chicory, garlic, asparagus, banana and artichoke. FOS is also found in wheat and barley.
FOS is used in the food industry as an alternative sweetener. Interestingly, this is a *popular sweetener in Japan! (*taken from HERE)
Nowadays, many products (for example; vitamin enhanced flour and powdered drinks ) have FOS added to them.
Disaccharides are Lactose. This is in milk, evaporated milk, yoghurt, custard and ice-cream.
Monosaccharides are sugars that cannot be changed into simple sugars. Examples are Fructose, Glucose, Ribose and Galactose. They can be found in honey, mango, watermelon, apples, pears and high fructose corn syrup.
Click HERE to read more.
And finally we come to the last one.
Polyoyls are more famously known as Sorbitol, Mannitol, Maltitol and Xylitol. Natural foods that contain polyols are apples, pears, apricots, nectarines, plums, mushrooms and cauliflower.
Polyols are also commonly used as artificial sweeteners in chewing gums, lollipops and mints.
------------------------------------------------------
Bean sprouts, cabbage, onions, garlic, celery, soy beans, leeks, lettuce iceberg, everything that were wheat and gluten, chickpeas, cashews, siu bok choy, sugar and many more which were low on the salicylate diet started to create havoc and hell for my gut.
It was depressing at first. I eliminated those food from my diet. Anything that triggered IBS were eliminated for many, many, many months. And for once in a very, extremely long time, my bowels were silent. You could even hear the ant fart in the silence of my bowels.
Once I felt I was strong enough, I started adding back the FODMAP food bit by bit. Cashews, cabbage, celery, garlic, onion, chickpeas. I lasted for one month plus before all hell broke loose in my intestines. I'm back to FODMAP again at the moment. Now I know the treshold of the FODMAP that I can take. The only thing I won't be having in my life anymore is sugar. Yes, I have to admit, bread is EXTREMELY tempting!
Here is a table of the FODMAP diet:
Here is a table of examples of some of the food that contain high FODMAP:
*table taken from HERE
A MUST READ: Click on LINK
Click HERE
I think this picture below says it best.
Sunday, 2 April 2017
It's All About Diet (Part 1 - FODMAPs [What is FODMAP])
The acronym FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols.
Fermentable means that carbohydrates and sugar alcohols are fermented by the bacteria which are in the large bowel**. This is the process where the gut bacteria break down undigested carbohydrate to produce the hydrogen, methane and CO2 gasses.
Oliogosaccharides is a literal translation as "few sugar". Oligo means few and saccharide means sugar. These are molecules that are made up of individual sugars which are joined together in a chain**.
Disaccharides are double sugar molecules**.
Monosaccharides are single-sugar molecules**.
And
Polyols are sugar alcohols**.
They are a collection of short chain carbohydrates and sugar alcohols found in foods naturally*. They are also used as food additives.
These short-chain carbohydrates are incompletely absorbed in the gastrointestinal tract and can be easily fermented by gut bacteria.
FODMAP include fructose, fructans, galacto-oligosaccharides (GOS), lactose and polyols (sorbitol and mannitol).
*taken from HERE
**taken from HERE
Fermentable means that carbohydrates and sugar alcohols are fermented by the bacteria which are in the large bowel**. This is the process where the gut bacteria break down undigested carbohydrate to produce the hydrogen, methane and CO2 gasses.
Oliogosaccharides is a literal translation as "few sugar". Oligo means few and saccharide means sugar. These are molecules that are made up of individual sugars which are joined together in a chain**.
Disaccharides are double sugar molecules**.
Monosaccharides are single-sugar molecules**.
And
Polyols are sugar alcohols**.
They are a collection of short chain carbohydrates and sugar alcohols found in foods naturally*. They are also used as food additives.
These short-chain carbohydrates are incompletely absorbed in the gastrointestinal tract and can be easily fermented by gut bacteria.
FODMAP include fructose, fructans, galacto-oligosaccharides (GOS), lactose and polyols (sorbitol and mannitol).
*taken from HERE
**taken from HERE
Friday, 24 March 2017
It's All About Diet! (An Introduction)
I'm not talking about fad dieting. It's not about FAT dieting either. I'm talking about diets which we have to adhere to in order to live a 'normal life'. A 'diet' which enables us to function, live and yet thrive and be healthy.
But there are so many types of diets out there! Which ones to follow?
The best is to get a dietician to work with us.
Unfortunately, I do not have one. Why? Simply because I could not find one who could understand what my immune system has transformed into.
I had some basic advice from Dr. Yadav. But after that I was on my own.
What to do?
Read up and research. And it's been 8 years of researching.
Thus I will blog about some of the diets that appealed to me and have helped me in becoming stronger.
Disclaimer: If you wish to experiment, please get the advice of your doctor. What works for me may be fatal for you. So be wise in experimenting.
....to be continued
But there are so many types of diets out there! Which ones to follow?
The best is to get a dietician to work with us.
Unfortunately, I do not have one. Why? Simply because I could not find one who could understand what my immune system has transformed into.
I had some basic advice from Dr. Yadav. But after that I was on my own.
What to do?
Read up and research. And it's been 8 years of researching.
Thus I will blog about some of the diets that appealed to me and have helped me in becoming stronger.
Disclaimer: If you wish to experiment, please get the advice of your doctor. What works for me may be fatal for you. So be wise in experimenting.
....to be continued
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