6 replies to this topic

[JR7]

Ive been low carb paleo for several years now. Great things came from this... a much more stable mood, smaller abdominal circumference, and excellent fasting glucose levels. My lipids, though, have been poor lately as  has been my blood pressure. I am going to experiment with a Lacto Ovo diet for a bit and see how I respond. 

Here is my issue and what I need help with. I get fairly bad GI distress with most carbs. Today was day one and after a meal of brown rice and black beans, Ive had gut distention and constant gas. Ive been this way for most of my life with grains, legumes, and most carbs (white rice I seem to respond well to). How can I condition my body to properly handle and digest carbs? Am I to be carb intolerant forever? 

Thank you in advance! 

[JR7]

Well this answers a lot: 

http://www.ncbi.nlm....les/PMC3736783/

[timar]

I don't think that you have to avoid FODMAPs forever

 

The gut flora you have acquired by eating a low carb diet for years is simply not accustomed to handle a vegetarian diet and the large amounts of FODMAPs that come with it. To get benefits from prebiotic fiber and even tolerate it at all, you first need to develop a gut flora that can properly handle the fiber. If you have eaten a low carb diet for many years, you will lack those beneficial lactobacilli and bifidobacteria which are highly prevalent in the feces of vegetarians and thus leave the FODMAPs to less friendly bacteria to metabolize, causing intestinal distress. Instead of completely avoiding FODMAPs and all the healthy foods containing them, I would try to slowly introduce them into your diet. Start with refined grains and slowly add small portions of whole grains and legumes (you could even mix the white rice with a small amount of brown rice). And take probiotics, either as pills or by regularly eating yogurt cultured with probiotic bacteria. You could also get pure inulin and stirr it into your yogurt. Start with just a pinch of it and gradually increase the dose up to the amount you can tolerate without discomfort. When you can tolerate at least 5 g for one serving, you should have acquired a decent gut flora well accustomed to the FODMAPs from whole grains, legumes and vegetables.

Edited by timar, 28 July 2014 - 08:10 AM.

[JR7]

I don't think that you have to avoid FODMAPs forever

 

The gut flora you have acquired by eating a low carb diet for years is simply not accustomed to handle a vegetarian diet and the large amounts of FODMAPs that come with it. To get benefits from prebiotic fiber and even tolerate it at all, you first need to develop a gut flora that can properly handle the fiber. If you have eaten a low carb diet for many years, you will lack those beneficial lactobacilli and bifidobacteria which are highly prevalent in the feces of vegetarians and thus leave the FODMAPs to less friendly bacteria to metabolize, causing intestinal distress. Instead of completely avoiding FODMAPs and all the healthy foods containing them, I would try to slowly introduce them into your diet. Start with refined grains and slowly add small portions of whole grains and legumes (you could even mix the white rice with a small amount of brown rice). And take probiotics, either as pills or by regularly eating yogurt cultured with probiotic bacteria. You could also get pure inulin and stirr it into your yogurt. Start with just a pinch of it and gradually increase the dose up to the amount you can tolerate without discomfort. When you can tolerate at least 5 g for one serving, you should have acquired a decent gut flora well accustomed to the FODMAPs from whole grains, legumes and vegetables.

That's extremely encouraging to read! Thank you!

[bracconiere]

When I first started living off beans I had gas also, lots.... didn't bug me but everyone else hated it. But I was losing 10pounds a month then and wouldn't hear none of it....After a about a year though it went away, now I can devour a bowl of beans and not get gas....And my cholesterol (which I got many a down vote for posting in another topic) gota hell of a lot better. And last blood work that tested fasting glucose said 85

Edited by bracconiere, 17 August 2014 - 10:15 PM.

[Dolph]

As far as I can tell you probably got your down votes because you claim the ~50mg of niacin in your diet tripled your HDL from 35 mg/dl to over 100...

[bracconiere]

As far as I can tell you probably got your down votes because you claim the ~50mg of niacin in your diet tripled your HDL from 35 mg/dl to over 100...

 

 

obviously from title of said topic I claimed going from semi-vegetarian drinking milk to milk free increased it from 86/89, to 107/84...my cholesterol hasn't been 30/140 for 5 years...