Weekly Menu + My New Diet

You may have noticed yesterday I posted a gluten-free recipe, something I haven’t done in about a year and half… It wasn’t because I just had some left over gluten-free flour that I needed to use up, or because I was trying to provide a trendy gluten-free recipe to you, my dear reader.  It’s because I am I am going back to gluten-free.  Actually, I’m taking it a little further than just wheat; I am going Low FODMAP.

I was first introduced to the Low FODMAPs diet two years ago during my undergrad while shadowing a fabulous dietitian, Carol Plotkin at On Nutrition in Rochester, NY.  I adopted a handful of the recommendations for a short period of time, and the results were amazing!  No more stomachaches, bloating, gas … and other unpleasant side effects.  Plus, I lost a little weight, got way faster, and felt more energized!

Now I’m not trying to convince you to go Low FODMAP, and let me note – this is not a weight-loss diet – but if you struggle with IBS symptoms, you may give it a try to see if you can find relief too.

So let me give you a brief review on what a FODMAP is…

Oligosaccharide {fructans and galactans}
Disaccharide {lactose}
Monosaccharide {fructose}
Polyols {sugar alcohols}

FODMAPs are specific types of carbohydrates that are rapidly fermented in our GI tract.  As the healthy bacteria in our gut digests and consumes FODMAP carbohydrates, they produce gas and draw in water.  For people with IBS, these normal physiological processes are exaggerated resulting in undesirable side effects.

So what are some of the big culprits?

  • Fructans – Artichokes, asparagus, brussel sprouts, broccoli, cabbage, chicory (Inulin), snow peas, onions, garlic, wheat, and rye
  • Galactans – Chickpeas, lentils, kidney beans, and soy products
  • Lactose – Milk, yogurt, ice cream, riccotta, and cottage cheese
  • Fructose – Apples, pears, peaches, mangos, water, coconut, dried fruits, fruit juice, honey, agave, and high fructose corn syrup
  • Polyols – Sugar alcohols, apricots, plums, nectarines, watermelon, cauliflower, and mushrooms

Currently, I am starting with a very strict elimination phase, where I am cutting out all  FODMAPs for two weeks.  I have never done an elimination type diet, and while I do have a pretty good idea what gives me grief {fructans, galactans, and fructose kill me, whereas polyols and lactose I tolerate fairly well, with the exception of sugar alcohols}, I think I will gain an even greater insight into foods I can tolerate and those I just plain can’t.

So here’s what I have planned for this week’s Low FODMAP menu:

+ Pork Chops + Baked Sweet Potatoes + Corn
+ Seared Ahi Tuna + Brown Rice + Mixed Asian Veg
+ Chicken Thai Quinoa Salad {inspired by this recipe}

And workouts for the week:

+ Monday – Chest & Biceps
+ Tuesday – Legs & Abs // 3 mi trails
+ Wednesday – Rest
+ Thursday –  Shoulders & Triceps // 3 mi
+ Friday – Legs & Abs
+ Saturday – 4 mi trails
+ Sunday – 3 mi

I’m upping my running this week after feeling like a slacker since this past weekend’s SLO Marathon.  I may or may not be feeling the racing itch!  Hopefully my new diet will help get me back in good shape for running season!

Happy Tuesday!


4 thoughts on “Weekly Menu + My New Diet

  1. Pingback: Foodie Pen Pal! | On the Road to RD

  2. Pingback: Workout Round-Up + Menu Planning | Stephanie Wilson, RDN

  3. Pingback: Moves. Menus. FODMAP update. And other business. | Stephanie Wilson, RDN

  4. Pingback: Polenta Three Cheese Pizza | Stephanie Wilson, RDN

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