Elimination Diet

jokettle

I haven't seen any posts about this in recent months, so hopefully there's new information floating around now!

For the past few months, I've been experiencing bloating and discomfort along with LOUD stomach noises after some meals. I've tried to narrow down what might be causing it, using my food log in MFP, but I'm struggling to come up with a definitive answer. Sometimes it seems to be dairy, sometimes lentils, maybe onions and garlic, occasionally popcorn (or the rapeseed oil we cook it in, not sure) and once in a while artificial sweeteners. There's very little consistency, though, so I think a proper elimination diet is the way to go.

My problem is, I'm finding lots of conflicting information online on "right" way to go about eliminating food groups. Some sources are saying not to eat chicken, others say chicken is fine. Some websites say no sweet potatoes, others say eat as much as you like as long as you avoid white potatoes. Those two examples are the tip of the iceberg, and I'm getting frustrated.

Has anyone gone through with an elimination diet, and might be able to point me towards a decent source of information? A list of foods to avoid, along with foods that are definitely ok and maybe a list of foods that are on a "might irritate you, try it and see" list would be ideal. I can come up with my own recipes/food plan from there.

Any advice much appreciated!

vard

You could be eating too much Fibre.

Identify where your diet has changed.

Possibly look into adopting a FODMAP elimination diet.

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vard wrote: »

You could be eating too much Fibre.

Identify where your diet has changed.

Possibly look into adopting a FODMAP elimination diet.

As per the above, go with the low FODMAP diet and work around that. The FODMAP diet is usually used for IBS and to work out what triggers it. It should help in your case though. Two of the biggest culprits on the FODMAP plan for triggering IBS/stomach discomfort are garlic and onions!

jokettle

Thanks, guys. I'm eliminating dairy, eggs, gluten, soy, some veg and fruit as per FODMAP, and junk food. The list of foods I *can* eat is looking a bit sparse, but I'll have to use my imagination! I've stocked up on a multivitamin as well, just in case changing my diet like this has an impact (I need more vitamin D and B12 according to the GP anyway).

I'll try this for ~6 weeks and report back

vard

eggs are low fodmap if that's the one you're following. http://www.ibsdiets.org/fodmap-diet/fodmap-food-list/

jokettle

That's exactly the sort of list I was looking for, thank you!

I'm going to cut out eggs anyway because I started eating them a bit more around January, and that's roughly when my symptoms began to flare up. I don't think it's fully down to eggs, if at all, but better safe than sorry.