 In my last post, I detailed the digestive ups and downs I've experienced over the last few months, and the regimen I've been following to try to solve these issues. It hasn't been easy, and to say that I've been living a perfectly low-FODMAP diet would be a lie. Although, I would say it's been pretty close to perfect on most days. However, I'm still not symptom free, and feeling frustrated. My suspicion is the four nutritional supplements I was taking twice a day were causing some counterproductive side effects, and the low-FODMAP protocol has real promise of helping. So I took a few days to re-evaluate, and decided to stop the supplements (I was almost done anyways), and give the FODMAP diet one more real try. I know my body well enough to know that I often don't respond to medications/diets/exercise in the same way as most people. It often takes my system twice as long to experience positive change, which is why I'm willing to give this a second attempt. But let's be honest, following any strict diet isn't great for my mental health, so I'm putting a four week time limit on this experiment. I'm also going to be sharing the daily details with all of you! By turning this four weeks into an opportunity to write, and share a little more, I think I will be less likely to fall into old, food-centric habits. So here's the deal. I'll be taking a few minutes every day to update this post with what I'm eating, what new recipes I'm trying, and the (hopefully) positive changes in my symptoms. Warning: I will not be shying away from discussing often embarrassing topics like bloating, constipation, burping, gas, and heartburn. This is a space about being honest, real, and open. Day 1
Breakfast: Sunflower butter + chocolate Gomacro bar, coffee with Califia Farms almond milk ***Not all Gomacro bars are low-FODMAP, and packaged foods shouldn't be eaten all the time, however, when you are in need of something quick and easy, I'm a fan! Lunch: Simple Mills banana muffin, 1 orange, 1/2 cup strawberries, coffee with 1 tbsp cream Snack: 1/4 Simple Mills banana muffin, dab of almond butter, 1 spinach and meat muffin (omit the garlic and onion), roasted bell peppers Dinner: Paleo Caesar salad with chicken. Omit the garlic in the dressing recipe. Dessert: 2 quares of dark chocolate, 1 glass of white wine Notes: Alright, far from perfect, but weekends are a lot harder than weekdays for me. My eating schedule is completely thrown off, and I always end up getting hungry at the most inconvenient times. Note to self, get better at planning ahead. Symptoms: I felt fine for the first half of the day, but developed a big "air bubble" in my stomach in the afternoon that just wouldn't move. Although small amounts of almond products are low-FODMAP, I suspect I'm overly sensitive to them, and need to scale back. Day 2
Breakfast: Simple Mills banana muffin + 2 tbsp homemade nut butter, coffee with Califia Farms almond milk ***I figured out early on that store bought walnut and pecan butters often have cashews in them as well, so I started making my own, which is incredibly easy. Lunch: At Whole Foods - Salad with arugula, grilled salmon, roasted carrots, grape tomatoes, pumpkin seeds, cheese, and balsamic vinegar ***I used to shy away from Whole Food's steep prices, but it's become one of the few places I can grab food out of the house. There are always plain ingredients on the salad bar, plus they list all of the ingredients for the hot bar food. Snack: Cold Brew with Oatly Oat Milk Dinner: Stella's PopKern at the movies! Notes: Let's talk about popcorn, one of the saving graces for me. It's a pretty safe low-FODMAP food, but if you aren't making your own at home, make sure to read labels carefully, or ask questions at the store to make sure you are avoiding things like garlic, and mushroom powders. Symptoms: I woke up still feeling bloated/constipated from yesterday, and had minor heart burn after breakfast. Day 3
Brunch: Coffee with Califia Farms Almond milk, dark chocolate square, romaine lettuce, 1 tbsp pine nuts, homemade paleo Caesar dressing, 2 Trader Joe's Mahi Mahi burgers ***These Mahi Mahi burgers are one of my new favorite foods. It's nearly impossible to find find pre-made, healthy options, that are also low FODMAP because garlic and onion are in everything. So my mouth dropped to the floor when I realized these are garlic and onion free! Snack: Grapes + 2 squares dark chocolate Dinner: At Whole Foods - Salad with mixed greens, grilled salmon, grape tomatoes, carrots, roasted butternut squash, walnuts, french fries, balsamic vinegar + a few bites of David's curried turkey salad (also low FODMAP) Dessert: Glass of wine Notes: Serving sizes are really important when following a low FODMAP protocol. There are many foods, like butternut squash that are fine in small amounts, but can easily become problematic. If you haven't already, download the Monash University FODMAP app, which has been a lifesaver for me on these complex issues. Symptoms: Less constipation today, but developed some gas later in the evening Day 4
Breakfast: Sunflower butter + chocolate Gomacro bar, coffee with Califia Farms almond milk ***Not all Gomacro bars are low-FODMAP, and packaged foods shouldn't be eaten all the time, however, when you are in need of something quick and easy, I'm a fan! Lunch: Tuna salad with lettuce, 1/2 can Kirkland tuna, 1/2 orange, Primal Kitchen Mayo, balsamic vinegar, dijon mustard Snack: Cold brew with Nutpods, plane potato chips, 2 ritz crackers (yes, I know, the crackers aren't low FODMAP, but I was in a desperate place while staring down the office cookies) Snack: 1 oz cheese (A second snack? Yes, because today I worked both jobs so dinner didn't happen until 9:30. Life happens) Dinner: Frittata made with spinach and turkey bacon, side salad with paleo Caesar dressing, 1/4 baked potato Notes: I could have done a little better, but I'm also trying to be kind to myself. A few crackers aren't going to ruin this experiment. And if I really want to give myself a pat on the back, I think we can all acknowledge that turning down sweets in the office is always tough, and I have ZERO judgement for anyone (myself included) who indulge. Symptoms: Constipation continues to improve, but I am starting to experience more gas since stopping the nutritional supplements. Day 5
Breakfast: Coffee with Califia Farms almond milk, 2 eggs fried in oil, 1 tbsp pine nuts, coconut aminos Lunch: Salmon salad with 1 can Thrive Market salmon, 1/2 orange, mix greens, paleo Caesar dressing ***I'm a huge Costco fan, but when I can't make it to the store, I turn to Thrive Market, an online grocery store that carries all of the specialty diet items you can think of (Paleo, Primal, Vegan, Gluten Free, etc.) Snack: Coffee with Nutpods, 1 square dark chocolate, Gomacro bar Dinner: Turkey taco meat over mixed greens, and roasted zucchini + paleo Caesar dressing Notes: Following this strict set of rules is tough, and I felt it today. It's so easy to take just a few bites of things here and there, so to constantly stay focused on not is mentally exhausting. Symptoms: I'm still not satisfied with where my stomach is, although generally the gas and bloating are better. It's frustrating to know that even with all of this effort, things are completely better. Day 6
Breakfast: Coffee with Califia Farms almond milk, 2 eggs fried in oil, 1 tbsp pine nuts, coconut aminos + more coffee with Nutpods when I arrived at work (it was one of those days). Lunch: Leftover turkey taco meat and roasted zucchini + potato chips Dinner: 5 minute "pasta" using leftover frittata, 1/2 leftover baked potato, and Miracle Noodles + a sprinkle of nutritional yeast over everything ***If you haven't tried nutritional yeast yet, it's a great vegan alternative when you are looking to add a nutty/cheesy flavor to your food. It's great in eggs, on popcorn, and with roasted veggies. Dessert: dark chocolate + homemade walnut butter Notes: It's another late night with campaign events, so I decided to eat dinner on the earlier side before the event. I could feel the snack attack creeping up when I got home from work. Instead of picking at things in the kitchen, I opted for an actual meal. It's tough to show up to events with food when I can't eat any of it, but it's a lot easier to say No Thanks when I'm full. Symptoms: Arg! Gas! That's all. Day 7 - My Birthday!
Breakfast: Coffee with Califia Farms almond milk, Starbucks iced grande cappuccino, 1/2 Cliff Protein bar Lunch: Chopt Salad - kale, hard boiled egg, goat cheese, carrot, roasted butternut squash, mint basil dressing ***Chopt gets major FODMAP points, because their allergen information page includes garlic and onion! This means I was able to figure out on my own what to put on the salad. Snack: Ginger Chews, my at work weakness Dinner: Warning - not all low FODMAP, but I did my best in the situation. We were at a community dinner, and I did not plan/ask ahead they way I should have, plus, I got my hands into the pita chip bowl. 1 serving pita chips, mixed greens with balsamic dressing (which I'm sure wasn't great), baked chicken, string beans Dessert: 1/2 gluten free cookie, grapes, strawberries Notes: I'm actually feeling okay this morning considering that yesterday wasn't perfect. My stomach wasn't awesome after the goat cheese at lunch though. Even though it's a low FODMAP food, maybe I'm more sensitive to dairy than I thought. I'm going to continue to try my best, but man, this is hard! Symptoms: Small amount of bloating that started mid-day + more gas Day 8 - Birthday day 2
Pre-gym: Coffee with Califia Farms almond milk, dark chocolate Brunch: Cold brew with oat milk from La Colombe + 2 eggs fried with 1/4 potato, 1 tbsp pine nuts, and coconut aminos + 1 tsp almond butter + grape tomatoes ***Yes, a totally random assortment Snack: 2 tbsp homemade walnut butter + 1/2 slice GF bread Dinner: Birthday Ice Cream from my favorite spot, Thomas Sweet: 1 scoop Dulce de Leche, 1 scoop Cookie Monster + a sprinkle of Oreo crumbs. My stomach hurt afterwards, but in my opinion, totally worth it. Late night: Rice N' Roses cocktail from Dirty Habit + plantain chips ***Since eating out has become more difficult, I've decided that this will be the summer of sipping on delicious drinks! I recently purchased my DC Summer Passport, which provides 2 for 1 drink deals at participating locations across the city. If you live in the area, or another city with a Passport program, I highly recommend you check it out. Trying to stay low FODMAP still allows for things like wine, and spirits. Just be careful when ordering cocktails to make sure the ingredients are okay. Notes: I've now had 2 days with some not low FODMAP choices, but these were choices I made, and I'm okay with that. It's now time to refocus so that I can get as much out of this as possible. There are lots of foods I don't actually miss all too much, like sweet potato, but I will never be able to let go of ice cream. Tonight's trip to Thomas Sweet was actually a good reminder that it's still my favorite food, and not worth giving up! Symptoms: It was a good day, but I did finally succumbed to taking a stool softener last night. I know, TMI, but this is real, and I know I'm not the only one with these issues. Day 9
Morning Snack: Coffee with Milkadamia Unsweetened + 1 tbsp homemade walnut butter + dark chocolate square ***Switching up my morning coffee "milk" routine with macadamia nut milk, which is another great alternative for those avoiding dairy Brunch: 2 tbsp homemade walnut butter + 1/2 low FODMAP mug cake ***I ended up only eating half because it really wasn't that good Snack: 2 low FODMAP sugar cookies + 2 squares dark chocolate Dinner: Salad with mixed greens, hard boiled egg, roasted zucchini and swiss chard, pumpkin seeds, and homemade mint basil dressing (using the fresh herbs from our front patio!) Notes: After all of that talk this morning about getting back on track, I'm looking back at the day and realizing it wasn't ideal. Too many low FODMAP baked goods, which ends up being too much of ingredients that can cause problems in large amounts, like coconut flour and almond flour. I definitely felt this effect. Within 30 minutes of my afternoon snack, my stomach was telling me I went overboard. I can say that a salad is exactly what I needed at the end of the day. Symptoms: Other than the obvious stomach upset because of too many baked goods, it was a pretty good day. Day 10
Breakfast: Coffee with Milkadamia Unsweetened + 1 egg fried with swiss chard and nutritional yeast + 2 ginger chews
Lunch: Leftover salad - mixed greens, hard boiled egg, pumpkin seeds, orange, roasted zucchini, homemade mint basil dressing Snack: Gluten free granola + 1/2 low FODMAP sugar cookie (see Day 9 for link to recipe) Dinner: Grilled chicken wings marinated in homemade mint basil dressing + grilled zucchini sprinkled with nutritional yeast + mixed greens with homemade herb mayo ***Summer is going to be the season of homemade dressings and mayo using all of the fresh herbs from my new raised herb bed: mint, basil, rosemary, oregano, cilantro, sage Notes: Today was a good day for healthy, low FODMAP choices. It's hard to constantly stare down food in the office, and at home that is delicious, but I know doesn't make me feel good. But guess what? Knowing that doesn't make saying no any easier. Symptoms: Constipation, and abdominal pressure starting a little after lunch. 
Day 11
Breakfast: Coffee with Milkadamia Unsweetened + 2 eggs fried with grape tomatoes and 2 tbsp cooked basmati rice Snack: Iced coffee with Nutpods Lunch: Whole Foods - grilled radicchio, grilled pineapple, 1/4 cup butternut squash, carrot, hard boiled egg, zucchini, 1/4 cup walnuts, balsamic vinegar ***Lots of veggies, which ultimately made my stomach bloat, but sometimes I just want to be able to eat as many veggies as I want! Snack: Another cold brew with oat milk ***It's just going to be one of those weeks where three coffees in a day is what it takes Dinner: Baked salmon with homemade herb mayo + roasted veggies (squash, grape tomatoes, string beans) + 1/4 cup basmati rice + 1 tbsp pumpkin seeds + 1 square dark chocolat Notes: I had a follow-up appointment with my functional medicine specialists today to discuss how things are going. We agreed that while some things are better, there is still a lot of gut healing that needs to happen, so I am starting a new supplement regime in addition to continuing a low FODMAP diet (please consult your doctor before trying any of these).
Symptoms: So many issues today! Heart burn which developed in the late afternoon, constipation, bloating, and gas. Sometimes I wonder if this is all working. Day 12
Breakfast: Coffee with Milkadamia Unsweetened + 2 eggs fried with 2 tbsp pumpkin seeds Lunch: Plain potato chips ***Yes, you read that right. Read below for more information about my terrible stomach day, but the salmon and veggies I intended to have for lunch were just not going to cut it. Snack: Cold brew with oat milk + 1/4 cup chex cereal + 4 peanut butter crackers (not low FODMAP) Dinner: Tuna salad (canned tuna, red bell pepper, orange, dijon mustard, homemade herb mayo) + leftover grilled zucchini + mixed greens Notes: You may have noticed a lot of constipation in my symptoms tracking lately, which meant today was a terrible stomach day. I spent the day feeling full, bloated, and gassy to the point where I had a meltdown before leaving for work. It's all just so uncomfortable. Luckily, I still keep a few pairs of slightly too big work pants for days like this, which can more comfortably accomodate the extra few inches of bloat distending from my lower stomach. I was trying so hard not to dive head first into bad eating habits, because with so many symptoms it all can just feel like "what's the point". I did have some PB crackers (crackers = wheat), but kept the day relatively sane. All I can do is move on, make better choices tomorrow, and remember to be kind to myself. Symptoms: See above...not a good day + more heart burn! I finally gave in and bought some TUMS. Day 13
Breakfast: Coffee with Milkadamia Unsweetened + 2 eggs fried with 1 tbsp pumpkin seeds, and 1 tbsp cheddar cheese Lunch: Baked potato chips, Larissa's Kitchen beef jerky, salmon and roasted veggies Dinner: Smoothie King Slim n' Trim Chocolate smoothie, 1/4 cup plain chex, handful potato chips Notes: Not my healthiest day, but also not the worst. I had a dentist appointment during lunch, which meant actual lunch become a series of snacks. Tonight was also the night that the Washington Capitals brought home the Stanley Cup! We spent our evening watching downtown, and in the lobby of a nearby Marriott once it became obvious that my short self couldn't see anything on the outside screens. Symptoms: I continue to have constipation issues that just don't seem to completely resolve. My new supplements should arrive in the mail soon, so I'm crossing my fingers they work. Day 14
Breakfast: Coffee with Milkadamia Unsweetened + turkey jerky Lunch: Cut up bell pepper, 2 low FODMAP cookies, 1 tsp almond butter, 1 tsp pumpkin seeds Dinner: Popcorn at the Nationals baseball game + 1 square dark chocolate + 1 spiked seltzer Notes: So much going on today! Not only is it my 4 year wedding anniversary, but it was also a big day on the campaign. I spent my day on a bus driving older residents to and from the early voting poll. Luckily, we got done a littler earlier than expected, so I was able to sneak in a nap. If you've been keeping up with this diary, you've noticed that my low FODMAP choices aren't always perfect, but you may also know that I've worked hard over the last few years to move away from food obsession. Trying to combine this food attitude with a strict set of dietary guidelines isn't easy, and I haven't found the best solution yet, because part of the success of FODMAP is through the complete elimination of problematic foods. But I'm just not sure I'm up to it any more. I try to make the best choices I can at every meal, and evaluate how I feel after I eat, but I'm thinking that at this point in my life my mental health is most important. Will having ice cream once a week really ruin my stomach? Does a handful of chex mix have the potential to explode my insides? Symptoms: All in all, not a bad symptom day. Still some gassiness, but better than a few days ago. day 15
Before I even share my "meals" for the day, let me start by saying that I was up half of the night feeling completely nauseous. I suddenly woke up around 1:00 am, and was not able to get back to sleep again until a few hours later. Needless to say, for the first half of today all I could stomach was plain, baked potato chips. Breakfast: Coffee with Milkadamia Unsweetened Lunch: Baked potato chips Snack: Iced coffee with Milkadamia + Pop Corners chips ***By this point in the day my stomach was feeling much better, but I didn't want to over do it. Dinner: Strawberry Rose Sangria at Dio Wine Bar + a large bowl of froyo heaven from Menchie's. ***I won't even try to remember my froyo concoction, but trust me, it was amazing, and well worth it. Notes: If you read yesterday's notes, you will know I'm taking a new approach to low FODMAP, one which I am sure many medical professionals would scrunch their face at, but if I'm going to make this work for a longer period of time, I need to make some concessions for my mental health. I'm going to allow myself to enjoy one meal a week consisting of whatever I want (within reason). I'm still avoiding many high FODMAP foods in these meals such as garlic, onion, wheat, apples, Brussels sprouts, etc. Basically, the things I already know cause my stomach distress. However, if I feel like ice cream, cheese fries, a mojito, or a mile high sandwich on gluten free bread, I'm going for it. This is all about finding balance. Symptoms: Other than the wave of nausea overnight, things are good! My constipation has gone away for now, which means less bloating, gas, and general discomfort. day 16
Breakfast: Coffee with Milkadamia Unsweetened + Larissa's kitchen chicken jerky Lunch: Spinach and cheddar cheese frittata Snack: Gold Emblem vegetable chips (similar brand here) ***Gold Emblem is the CVS brand, and 99% of the time when I say I'm eating potato chips, this is what I'm talking about Dinner: Salad with mixed greens, grapes, turkey bacon, roasted squash and tomato, pumpkin seeds, and homemade basil mint dressing Notes: Considering my not wonderful food day yesterday, I woke up feeling pretty good! Symptoms: Heartburn has returned, and it's unclear if it's from things I've been eating, or stress. day 17
Breakfast: Coffee with Milkadamia Unsweetened + 2 eggs fried with pumpkin seeds + grapes Lunch: Leftover salad (see Day 16 Dinner) Snack: Gomacro bar ***This was the first time I went with the PB and chocolate chip variety, which is a favorite of many low FODMAPers, but I have historically had issues with peanuts. While this bar didn't send my stomach into total chaos, it did confirm that peanuts and I still aren't BFFs. Dinner: Turkey taco meat over roasted kale and mixed greens + Primal Kitchen mayo + grapes Notes: The stress of working 1 1/2 jobs is getting to me, but the end is in site. The election is just 1 week away, but man, is it going to be a rough 7 days. Not only am I out of town tomorrow and Wednesday for a work meeting, but the constant mental shifts from one job to another is exhausting. Even though my schedule is chaotic, I decided to go to a gym class after work. The mental benefits from working out greatly outweigh the time it takes away from other tasks. Symptoms: The heartburn is really kicking up, almost to the levels of a few months ago right after I stopped taking my medication cold turkey. I'm going to stick through it, but I forgot how uncomfortable this is. day 18 - Disaster day 1
You read that title right. I'm not even going to attempt to explain what happened in each meal. My day started with a 5 hour drive to New Jersey for a work meeting. I was so motivated to get through this trip on a healthy note, and felt confident in my ability to do so; maybe too confident. Things started out well in the car, but went downhill after lunch. It's tough to be stuck inside a conference room all day, and surrounded by trail mix, chocolate, donuts, etc. I just couldn't hold it together. Between lunch and going to bed I managed to consume two donuts, ice cream, chips, Combos, and cookies. I can't even remember how many years it's been since I have eaten some of this stuff. My brain kept telling me to stop, but my body wasn't listening. I was all of a sudden zoomed back to a few years ago when I really struggled with binge eating. It's not pretty, and often embarrassing to talk about, especially since as an adult it's difficult to admit that I still fight against food. It was all just such a disaster. day 19 - disaster day 2
Yes, again! I woke up ready to start over, not feel guilty about yesterday, and make choices I know are better for my body. This mind set lasted all of 3 hours. More trail mix, bites of donuts, chocolate, and tortilla chips. Needless to say, I feel gross (have I mentioned I have had serious constipation for the last three days? And I sat in the car for another 5 hours?). By the time I walked in the door tonight feelings of depression were washing over me. How could I let this happen? When will food no longer be an issue for me? I'm just so tired of fighting with food brain, guilt, and physical symptoms due to not-so-stellar choices. You want to know the worst feeling though? Thinking that in a mere 24-hours I have unraveled all of the progress I've made recently. Many of my symptoms have improved, but I will not spend a few weeks back in the world of heartburn, bloating, gas, and discomfort. And it's no one elses fault but my own. Trying to be kind to myself tonight. Tomorrow is another day. day 20
Breakfast: Coffee with Milkadamia Unsweetened Brunch:Cold brew with oat milk + egg hash (2 eggs, leftover roasted veggies, turkey bacon, mint basil dressing) + grapes Snack: Gomacro bar Dinner: Crockpot duck (recipe inspiration here) + roasted squash + grapes + dark chocolate Hershey's kiss Notes: I got back on track today! It feels good to end the day knowing I am headed back in a better direction. I actually started my day with an intense gym class, which meant I was a few hours late to work, but I needed the tough workout for my brain. Symptoms: All the things, but what else would I expect after the last two days? I'm working on being kind to myself while my body reworks itself. day 21
Breakfast: Coffee with Milkadamia Unsweetened + almond milk + turkey deli slices Lunch: Whole Foods - roasted peppers and squash, feta cheese, 1 egg, pumpkin seeds, roasted carrots, grilled pineapple, crunchy corn Snack: Potato chips + grapes Dinner: Egg hash (2 eggs, leftover salmon, zucchini, pumpkin seeds, sweet potato) + a few bites of leftover duck ***Sweet potatoes are low FODMAP at 1/2 cup or less, however, my stomach immediately became gassy after dinner. Notes: Another good day, even with a chaotic schedule, and feeling so tired. All things which make me predisposed to making not-so-great choices. For the next few days I'll be working double time on the campaign, which means lots of food around, and not ideal circumstances for having good options around. Symptoms: My stomach is still screaming at me for earlier this week, but I can also tell things are starting to calm down. day 22
Breakfast: Coffee with Milkadamia Unsweetened + Gomacro bar Snack: Cold brew with oat milk + Larissa's Kitchen jerky Lunch: Tuna salad (1 can tuna, pumpkin seeds, grapes, Primal Kitchen mayo, dijon mustard) + candied pecans + lettuce Dinner: Whole Foods creation - spinach, roasted peppers, roasted carrot, hard boiled egg, parmesan cheese, orange slices, walnuts, potato, fried plantains, balsamic vinegar ***Okay, so I could have done without the fried plantains, but they were so calling my name, and I have just spent the day canvassing for the election, which = 23,000 steps. Dessert: dark chocolate square Notes: It was a long day. I woke up early for a gym class which kicked my ass, and then worked with the campaign from 10-8. Much of this time was spent walking the neighborhood to knock on doors. My legs were pretty beat by the end. I was really proud of myself though for making it through the day without shoving my hands into a bag of chips, shoveling chocolate into my mouth, or in general letting my guard down in some very tired moments. Symptoms: Some gas, but it's hard to tell what it was from. Overall though, starting to feel better again. day 23
Breakfast: Coffee with Milkadamia Unsweetened + 2 Trader Joe's Mahi Mahi burgers with cheddar cheese and butter Lunch: Father's Day gathering - 1 plain burger + small serving of BBQ chicken over lettuce + 1 tbsp sunflower seeds + grape tomatoes + sweet potato fries ***Sweet potato fries, and fried potato anything are my weakness. I was able to keep the serving size to something resembling normal. Dinner: Leftover duck over lettuce + orange slices + pumpkin seeds + homemade herb dressing + 1/4 cup white rice Dessert: dark chocolate square Notes: Such a wonderful day! It was the 30th Anniversary Celebration for the overnight camp my siblings and I went to for many, many summers. My entire family spent the day reliving our favorite camp memories; participating in activities like rock climbing, swimming, and tennis, and having an amazing time together. I'm exhausted, and only slightly sunburned, which means it was a successful day! Symptoms: Some minor heart burn after playing tennis too soon after lunch. day 24
Breakfast: Coffee with Milkadamia Unsweetened + 2 eggs with pumpkin seeds, spoonful of rice, and coconut aminos Lunch: Leftover duck salad (shredded duck, Primal Kitchen mayo, leftover salad dressing, lettuce) Snack(s): 2 ginger chews, 1 tsp almond butter, 1 mini taco, 2 oat cookies ***It was a very late night with the campaign, so dinner did not happen until 10:00, multiple snacks were needed Dinner: Baked salmon + roasted kale + almond butter Notes: No time, it's almost election day! Symptoms: Good day overall My challenge ended after 24 days, and as you can tell, there were ups and downs. I have so much respect and understanding for anyone else out there trying to test FODMAPs in their diet. I'm sure a health care professional would wonder if I learned anything from this challenge, considering there were more than a few days that weren't "perfect", but I did learn...a lot.
So what am I still avoiding, if anything? I'll be honest, I have not completed a true reintroduction, I just could not mentally take that on for another 4-6 weeks. However, since ending my challenge almost two weeks ago, I've tried a few foods, and realize that garlic and onion are still not great for my heartburn, and that dairy in small amounts is okay. I've also decided that while I love things like broccoli, Brussels sprouts, and cauliflower, it's just not worth the tummy troubles. If there is anyone else out there who has tried a FODMAP challenge, or interested in trying one in the future, I want to hear from you. Please leave comments and questions below.
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About MeWalking enthusiast, kitchen experimenter, sports lover (watching, not playing), and future world traveler. Subscribe
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