A couple weeks ago I wrote an article called FODMAPS: Could Common Foods Be Harming Your Digestive Health? I described how certain classes of foods, known as FODMAPs, are poorly digested in certain people and can lead to gas, bloating, pain and changes in stool frequency and consistency. Studies have shown that conditions like Irritable Bowel Syndrome (IBS) are associated with FODMAP intolerance, and that a low-FODMAP diet offers relief in a substantial percentage of people with IBS.
Today I’ve got another tip for those of you with digestive issues, including IBS, constipation, diarrhea and acid reflux: eat fewer vegetables.
Yep, that’s right. Fewer vegetables.
How following mainstream advice to eat 6-8 servings of vegetables a day could hurt your gut
Vegetables (as well as some fruits) are often high in insoluble fiber. While soluble fiber can be soothing for the gut, consuming large amounts of insoluble fiber when your gut is inflamed is a little bit like rubbing a wire brush against an open wound. Ouch.
Vegetables that are high in insoluble fiber include:
- Greens (spinach, lettuce, kale, mesclun, collards, arugula, watercress, etc.)
- Whole peas, snow peas, snap peas, pea pods
- Green beans
- Kernel corn
- Bell peppers
- Eggplant
- Celery
- Onions, shallots, leeks, scallions, garlic
- Cabbage, bok choy, Brussels sprouts
- Broccoli
- Cauliflower
- Carrots
- Winter squash
- Summer squash (especially peeled)
- Starchy tubers (yams, sweet potatoes, potatoes)
- Turnips
- Rutabagas
- Parsnips
- Beets
- Plantains
- Taro
- Yuca
But won’t I become deficient in nutrients if I don’t eat tons of veggies?
First of all, I’m not suggesting that you don’t eat these foods at all if you have digestive problems. I’m simply suggesting that you limit them. There are also steps you can take to make these foods more digestible and less likely to cause problems. They include:
- Never eat insoluble fiber foods on an empty stomach. Always eat them with other foods that contain soluble fiber.
- Remove the stems and peels (i.e. from broccoli, cauliflower and winter greens) from veggies (and fruits) high in insoluble fiber.
- Dice, mash, chop, grate or blend high-insoluble fiber foods to make them easier to break down.
- Insoluble fiber foods are best eaten well-cooked: steamed thoroughly, boiled in soup, braised, etc; avoid consuming them in stir-fries and if you do eat them raw, prepare them as described in #3 above.
Second, although fruits & veggies are high in certain nutrients, animal products like meat, organ meat, fish, eggs and dairy are as high and sometimes higher in those nutrients. For example, the chart below compares the micronutrient profile of beef liver and beef with blueberries and kale, two plant-foods often referred to as being particularly nutrient-dense:
It’s also worth pointing out that most traditional cultures only ate a few vegetables and fruits that were available seasonally. They couldn’t walk into Whole Foods and buy every vegetable on the planet at every time of year.
I have nothing against vegetables. In fact, I like them quite a bit and I do think they’re beneficial. But the advice to eat 6-8 servings a day is not based on solid scientific evidence, and may cause unnecessary distress in people with gut problems.
Fermented vegetables: a better alternative?
Fermented vegetables like sauerkraut, kim chi, sauerruben and cortido are excellent alternatives for people with gut issues. First, the fermentation process “pre-digests” the vegetables and makes them easier to absorb. Second, fermented veggies contain probiotic microorganisms that help heal the gut.
Although sauerkraut and kim chi contain cabbage, which is high in insoluble fiber (and a FODMAP to boot), I’ve found that many patients with gut problems can tolerate it quite well. FODMAPs are sugars and sugar alcohols, and fermentation breaks down sugars. This is probably why fermented FODMAPs are better tolerated than non-fermented FODMAPs.
If you’re new to fermented vegetables, you have two options:
- Make them yourself. Check out this page for a great primer. It’s really quite easy, and cheap.
- You can buy them at a health food store. Make sure that it says “raw” on the jar, and they’re in the refrigerated section. The sauerkraut you can buy in the condiments section has been pasteurized and won’t have the same beneficial effect.
Now I’d like to hear from you: have you tried reducing your intake of vegetables high in insoluble fiber? Did that help your digestion? Let us know in the comments.
P.S. Next week I’ll be presenting at the Ancestral Health Symposium in Boston, and thus may not be able to post an article to the blog. I look forward to meeting those of you that will be there.
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{ 168 comments… read them below or add one }
I ate zero carb for 2 years and sadly it did nothing for my 24/7 abdominal distention. Still trying to figure that one out.
Some people are sensitive to fat rather than fiber, and dietary changes are only one possible intervention with gut issues.
I also have problems with 24 7 bloating / distention and cannot figure out what the issue is. + loose stools. ive tried all kinds of things and am still experimenting and experimenting…
Hello Caiti
I am sorry to hear that, because i had the same problem for a year and It was very frustrated. Indeed, after spending tone of money on supplement and protocols, nothing has worked for me, even with following the perfect diet I was still feeling bloated and tired and even lost 10kg in 8 month.
Recently, thanks to God ‘I cam across a very good diet (paleo Diet) which after only tow days i felt
like have again 90% of my health back and I was seeing improvement day after day and almost all my allergies start to call down. do some recherche en this diet to have more details. Good luck
Indeed! I’ve been eating 6lb butter / month (kerry gold, unsalted) for the past 6 months, and suffered increasing bloating throughout this experiment… Stopped butter, added more coconut oil… Bloating cut in half within a few days; but still not back to normal after 3 weeks
… I’ll try clarifying butter, once I rid myself of distension.
I have the 24/7 abdominal bloating and distension as well. I recently realized that I have candida. Eating a low carb/no sugar/no yeast diet helps some, but I’ve done some research and will be trying a few other things soon (adding in xylitol and doing a colon/parasite cleanse). For those that are experiencing the bloating and distension, you may want to research the symptoms of candida overgrowth and see if they apply to you.
Sean, you may want to try cutting down on the coconut oil and see if you get some more relief. As much as I love coconut oil, I have a feeling that it contributes to my bloating somewhat.
One friend of mine was in a Paleo diet and she had an anal prolapse. the doctor said it is because of the diet.
My aunt Sue said that I’d catch a cold if I didn’t bundle up before going out in cold weather, but that doesn’t make it true. I give about the same credence to doctors’ commentary on diet, due to their miniscule training on the subject.
So basically you don’t trust a doctor because you don’t trust yout aunt.
OK…A doctor’s “training” on diet is better than yours anyway
My aunt Sue has about the same training in nutrition as most MDs, so her and the doctor’s opinion about the effects of diet are about equal in importance. I’ve had much more training and self-education than most MDs about nutrition, so my opinion about the effects of nutrition is far more trustworthy.
That is your opinion. My opinion is that google and internet searches does not count as “training” in nutrition. Or reading some diet book… You are entitled to believe whatever you like.
I have an example for you: I saw some guy I know posting in another forum. The thread was about nutrition for the athletes. He basically recommended the Paleo diet. And he stated that he is an athlete on Paleo for 2 years now. Well, in reality this guy only goes to gym from time to time, smokes 2 packs of cigarettes per day and he drinks a bottle of wine everyday. (I don’t need to tell you that he is not an athlete.) Some little details he forgot to mention
Unfortunately, training in nutrition does not always provide all needed info either.
Doctors are not trained in nutrition at all, actually. Unless they have its own interest in it and very few will “prescribe” a diet. All we hear you can eat what you want…
And whose with a degree in nutrition are often leaning towards (s)he beleives: so you have to find a nutritionist who is “right” for you…That is the problem.
@Marina: Now that you mention it, I remember when I was sick (emergency sick) that the doctor from the emergency room prescribed me a diet. It was 3 meal/day. Unfortunately, I don’t remember more.
On the other hand, I believe that in order to lose weight you have to cut the carbs and also the sugar and grains. I know is true, but come on, this is not some big news.
Caty- Sorry but cutting carbs might actually NOT work for weight loss. For the obese most definitely. For people that are fit and work out frequently I would disagree. Actually if you’re lifting heavy weights frequently low carb might be a really bad idea for your health.
That’s very interesting. I got an anal prolapse after doing low carb Paleo too!
When I was on Paleo, my bowel movements were very slow and I was sometimes constipated. The straining and slower bowel movements are what led to it.
After I started eating more starchy carbs, it has helped things somewhat, although it’s still a problem. I wish I had never gone so low carb or tried any special diets like Paleo. I probably would have done just fine eating gluten free and keeping it at that.
Wow, thanks Beth! Please tell me what your eating that has helped you have quicker bathroom breaks? I’m talking to my doctor about surgery but it still takes me forever to go and I’m not low carb nor do I ever have dairy. I just need to find some key foods that will make the difference and if they should be raw or cooked for best results? Please share what’s working for you…
I did paleo for a long time and couldn’t figure out why I had 24/7 distension, but I figured it out: meats, cheeses, fats, nuts and the other non carb staples of the diet are high density. It is taxing on the system to break all that mass down. What’s not digesting is rotting, a disgusting thought, but there you go. #Iwasthebloatmonster.
Cath
Try cutting out onions in all it’s forms (spanish onion, brown onion, shallots, leak and the dreaded “onion powder”) If I a package lists “spices” this is an indication that the product includes onion powder – which is the Number 1 problem for people with Fructose malabsorption – a common reason for digestive issues. Also stay off the wheat, that also has a big impact.
Yes I totally have done this. I no longer eat even steamed chinese takeout because the vegetables are still too hard.I love vegetables but not raw unless its a bit of mixed greens and herbs. When I caught the stomach virus even yuca was too much fiber for me to handle. I think vegetables are overrated, and have found if I need more green things I just juice my cucumbers and drink them or have liquid chlorophyll or spirulina in a smoothie. People who have gut issues should def. Not be forcing themselves to consume vegetables…
THANK YOU Chris…. I’ve been feeling guilty about eating all meat, eggs, and fats lately and no fruits or veggies due to gut issues. Now I know I can take my time reintroducing them and not feel like I’m gonna drop dead!
I read in another FODMAPS source that coffee has a surprising amount of insoluble fiber. At the time I learned this, I had reduced “typical” FODMAPS with no real change in my digestive discomfort. Stopping coffee, however, produced a next-day and on-going HUGE improvement. This makes me very sad, since I love(d) my coffee (like I used to love my wheat!), but having a happy tummy is worth it!
Have you tried Teechino coffee replacement? Not sure though if your gut would still be happy as it does contain chicory, but maybe worth a try if you really miss coffee.
Coffee has a lot of fiber – if you eat it. I can’t see how filtered coffee would have a significant amount of fiber. However, coffee has several other compounds (like tannins) that can irritate the gut.
I tried cutting out coffee a few months ago. I did it mainly as an attempt to cut out dairy, because I love the taste and texture of cream in my coffee. However, my gut was very unhappy – it locked up solid for the entire week! I did not get headaches, but it seems that I am rather dependent on the coffee anyway. I have recently turned up a local source of grass fed dairy, however, and I use the cream in my coffee – I swear I can taste the grass.
Hi Chris,
Thank you for the great information. Great timing too as we had fresh green beans from the garden in a Thai style stirfry last night and I had the classic symptoms! Wondered what it was…….as far as the tannins in the coffee, I guess this goes for certain wines as well?? Please say it isn’t so!!
If you look at the list of foods with a lot of insoluble fiber, green beans is on it. My vote is for them being the culprit of your classic symptoms.
Absolutely!
Thanks for pointing this out! Coffee really messes with my gut. It helps with constipation but for me it’s impossible to have a ms. Ideal when drinking coffee! It’s why I’m now only drinking tea.
Thanks Elizabeth for your comment. I too was wondering about the coffee since I’ve been having a little bit of well, you know, discomfort. I think I’ll go back to drinking green tea in the morning. It’ll make me very sad as well!
Coffee also contains proteins which cross-react for gluten, so if you are gluten-sensitive coffee will set off those typical symptoms
Sad face indeed!
Dandelion tea is a yummy coffee replacement – and it’s good for you!
I was hoping to replace coffee with dandelion tea too but apparently not good if have fructose malabsorption
running out of alternative options!!
Coffee is also high in phytic acid which is very bad for us! So are grains legumes and nuts. I had to cut out coffee too
and I live in Seattle, that’s what we drink to get us through the gray days!
Here is info on phytic acid if you are interested. http://www.westonaprice.org/food-features/living-with-phytic-acid
Thank you for the info. Coffee, nuts, cocoa powder and chocolates too!
Yes, I have been doing this for awhile now. I don’t eat many veggies, finding I don’t have much appetite for them (because they aggravate my gut), but when I do they are well cooked. I still enjoy fruits but I try to limit them to in season berries and melons. Veggies that I ferment myself have been really beneficial for me.
Thanks again Chris, one question though, according to the chart you presented, there’s no Vitamin A in kale, NutritionData gives a different answer?
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2
Vegetables don’t have vitamin A. They have beta-carotene. Sites like Nutrition Data make the mistake of saying they’re the same thing. They’re not. Beta-carotene is the precursor to the active form of vitamin A (retinol). Only a small amount of beta-carotene gets converted into retinol in most people.
That is why it is a good idea to take those with animal fat: normally carrots will be eaten with sour cream in old world…or with onion cooked in chicken or duck fat…
Ever since I switched to a Paleo/traditional diet, I’ve eaten fewer vegetables and can really tell which ones don’t agree with me. There are many on the first list that I can’t tolerate. Choosing seasonal veggies is good advice: besides the fact that it’s healthier and more eco-friendly, the things that you’re sensitive to become apparent.
Chris:
This is an awesome post. Thank you. So useful.
Here’s a coincidence – about a week ago, I just happened to switch from eating A LOT of greens to eating carrots, cucumbers, and celery – and I’ve felt so much better (not really knowing why, until now that I’ve read this post).
As for the celery – I guess I’ll eat less. I’ve heard, though, that if you peel the stringy side (as you’d peel a carrot), it’s more digestible. Is that true?
All along I’ve been eating radishes and ginger – because it’s my understanding that they’re good for the gut. Is that true?
As for fruit, it would be great if you’d post the ones that are high/low in insoluble fiber.
Thanks, Chis. Great info.
Susan
See this list: http://www.helpforibs.com/diet/fiber2.asp
Hi Chris,
Very old post, I know… I followed that link and it appears to be a great resource. However, in the IBS diet cheat sheet she provides, the ‘STOP!’ foods include red meat, dairy, eggs, dark poultry, coconut, butter, fats (etc… all paleo staples) as being the most potent IBS triggers. Have you found any of these to be a problem for your clients? Perhaps this goes back to the incomplete fat digestion/low HCL? Or maybe she just has a pre-existing vegetarian agenda…
Susan,
I did a google search on the phrase “FODMAP food list” and found an interesting chart, dated 03/12 that includes fruits at http://fodmapsdiet.com/2012/03/26/a-complete-fodmaps-food-list-as-i-know-it/. That blog post contains a link to a specialized search engine where you can do additional searches.
Although not exactly what you asked for, the Balanced Bites Paleo food guide (http://www.balancedbites.com/PDFs/BalancedBites_PaleoFoods.pdf) notes which “Paleo” foods are on the FODMAPs list.
Thanks, this is good advice for those with Crohn’s disease with strictures or high inflammation that could lead to partial or even full bowel obstructions if they ate too much insoluble fiber vegetables and fruit.
I often recommend skinning, de-seeding, well-done cooking, and/or juicing. But hadn’t known that insoluble might be easier to digest than soluble.
It’s the other way around: soluble is easier to digest than insoluble.
Bubbies pickles and sauerkraut are great for people who are new to fermented foods. The Bubbies brand is pretty easy to find at health stores or online.
agreed. Russian folk wisdom says no fibrous veggies if you have an upset stomach, and more well-cooked ones, preferably with broth. Thanks for the article! : )
For me, raw nuts cause the most digestive trouble. If I soak/roast them they’re fine, but I also had my gallbladder removed a couple years ago (I wish I had known about the paleo diet when I started having trouble) so I don’t know if that factors into it. As long as I stick to low glycemic foods, meat, fish, and eggs I seem to have no significant gut pain/problems and no joint pain – which is amazing after years of feeling awful.
I have celiac and also cannot have dairy or soy. Six months ago, I was also diagnosed with Fructose Malabsorbtion . It’s been a tough concept to get used to, the idea of limiting my vegetables but it has actually done wonders for my digestive health. I am also very FODMAP sensitive.
Yes!!! So glad that word is getting out on the FODMAP diet. I was plagued with terrible bloating my whole life until I discovered this about a year ago now. I had been trying very hard to solve the bloating issue once and for all as I was at my wits end with finishing every day looking 6 months pregnant and I had noticed that certain foods very obviously caused bad bloating and gas, these being onions, apples, garlic, potatoes, peppers and ginger and looking up information on the internet about intolerance to these lead me to the Fodmap diet.
Since then, my life has been transformed! I actually really don’t eat any fruit or vegetables anymore. I can tolerate a little green salad and the odd banana, but don’t make a point of eating them. I make sure I get all my essential nutrients from a varied healthy diet and it really is very easy to do without including the fruit and veg.
I’ve never felt better, my skin and hair are fantastic and I’m full of energy. It is frustrating to look back and realise how brainwashed I was into think fruit and vegetables were so healthy. It just didn’t occur to me that they could be at the root of my problems. The 5/6 a day message is so deeply ingrained. THANKYOU for shining a spotlight on this issue!
Oh Hannah
What do you eat for meals and snacks? I’m you, before you cut the trigger foods out, and I’ve been vegan for 20 years thinking this will help -constipation if I just get vegan down right
If your not eating produce, is it just meats and eggs? Do you get enough food w/o produce?
Please share….
I am both of you too!! bloated 24/7 until I severely restricted veggies. Something ingrained in me still tells me i need some greenery…. I just dont feel right without something green on my plate. It is important for your acid/alkali balance to include veggies to balance out all the acidic meats etc, or so i’ve heard.
MEEE TOOO! I am paleo(only the best foods) Blood type Diet ( foods healing or toxic for my O blood type)/ Metabolic protein type( macronutrient portions) and very low carb. This combo is my ticket to healthy bowels. The Blood type foods that I’m to avoid ALWAYS give me trouble if I try to eat them. The Protein Metabolic type says my plate should be 1/3 veggies and that always goes against the grain but always gives me troubles when I over eat them. I now eat 2 oz good protein with a handful of recommended veggies with some healthy fats 4x a day. I eat celery, carrots and onion and artichokes in small amounts on a small handful of chopped spinach or on a romaine lettuce wrap. At first this seemed like a measly amount of food but after just a few days, my entire systen thanks me. It is actually more satisfying than any larger meals. Too many veggies make me hungry and bloated which is a horrid combo to live with. IN the end, The Blood Type foods with the metabolic portions is the way to better stomach health for me.
Hi, great info. It is very individual, but it is the best to cook them nicely, so they soft or even very soft and take away skin if one finds it aggravates the condition. As the gut heals one may try some additions – watery raw vegetables, no skin first, cooked vegetables with some skin if desired.
Fermented veggies due to the process are predigested so it is much easier for body to work on them and they full of enzymes…
Yes, it is very true – we did not have Whole Foods around and somehow well survived on much fewer vegetables and, for sure there were no greens for us on the market except for early spring salad greens that were actually always very very tender. And we did not have cucumber and radish all year around, tomatoes included… The life was more “structured”, a regimen was more bold and while still stress, somehow it was different and society respected person’s needs to take care of food, life, etc beyond the office. It does not mean people would not get sick. But rest so much needed for body to heal was always taken vs. times we live now.
Hey Chris,
Is it possible to create food intolerances by restricting the diet to say only fats and proteins? I have heard that if you restrict your food too much you can become more intolerant of the foods you normally could eat. Is that possible? Or is it just an awareness and your senses being acutely more fine tuned to see what you were intolerant to to begin with. Also after you build your gut back up can you reincorporate more raw veggies, dairy, or even grains and legumes? Is it temporary if you have IBS or permanent? Thanks I am just worried about restricting my diet so much that I soon become intolerant to anything except meat….seems like all food is out to kill us really. Everyday there is a new “Hey don’t eat this anymore” in the blogosphere and I am kinda sick of it.
…And fat, do not forget good fat with vegetables…(not olive oil fix…It is very important.
Even the oft touted fermented foods (supposedly natures magic) are not recommended because I’ve heard they are high in argenine, tyramine and histamine and may cause GI distress…see my point?
I’ve never much liked veggies anyway, so when I learned a few years ago (thanks to Dr. Eades’ blog post about fiber) that I don’t even really need the fiber, because it is such an effective gut irritant, I stopped worrying about not eating veggies. I can go weeks at a time without touching one, and my gut has been much happier for it. I eat a lot of grass fed beef and pastured egg yolks (not even the whites, because they are irritating). I eat starchy stuff for my carbs, mostly white rice and potatoes, and a little squash when it’s in season. I’m also lucky that I have an outstanding source of raw dairy, although I seem to tolerate all dairy pretty well.
I do occasionally eat some fruit, mostly dates and bananas, but that is a few times a month at most.
I worked rotating shift work for several years, and that did considerable damage to my already very finicky digestive system and underperforming metabolism (or are those one and the same?). It’s unlikely that I’ll ever be able to eat lots of fibrous anything ever again. I’m glad that I never developed a taste for veggies.
Actually, none of the food sensitivities I’ve discovered or developed have really been bothersome to me long-term (once I discovered them and eliminated those foods) but I would just about kill to be able to eat chocolate again! Theobromine really, really does not like me.
Chris:
Just found this FODMAP list that you linked to in a prior post.
Note the differences between it and your lists here, i.e. celery, spinach, and lettuce are on the O.K. list.
Will you please clarify? Also, radishes and cucumbers aren’t on any list I’ve seen, so I’d like to know about them, and also, whether cucs should be peeled (I’m already seeding them).
Thanks so much.
Susan
Chris,
I want to know why we have low digestive acids as we grow older and not just in older people it seems as today there are more and more younger people with low stomach acidity.
What is the actual cause of this funtionally? Carbs to seem to be a problem for low stomach acidity. But in the first place………..what is the actual cause?
H. pylori infection increases as we age. That’s the most likely cause.
I limit the number of veggies. Have been doing this for the past year. Also no longer consuming dairy or wheat and my guy issues are resolved! I’m a much happier person!
I’m guessing you meant “gut” issues not “guy” issues. That could be a whole other blog.
Thank you! I changed to a low-FODMAP after seeing your earlier post, and it made a big difference. My gut seems to work better with *some* vegetable fiber, though, and it is harder now to find non-FODMAP, non-nightshade veggies containing the right kind of fiber. I see, though, that some of my favorite root vegetables are on the “good” list here, and I will certainly give them another try. I was already thinking of doing that, and your latest post is just what I needed.
How do you have this diagnosed or what symptoms is eating like this recommended for?
I’d like to see a comparison between the nutrients in veggies and those in a non-organ meat, since most people don’t eat organ meats on a regular basis. I have to say that I love your take on diet…no gimmicks, no rigid rules, just reason and science! I should mention that I’m probably one of the few vegetarians who are a fan of your site…I’ve been over twenty years without meat, but now have come to believe it’s an integral part of a healthy diet. I haven’t returned to eating meat, as I now have a huge psychological barrier to eating it, but that’s my personal issue–you keep on doing what you’re doing–the truth has no agenda! : )
In the graphic above, the micronutrient content of beef is listed, along with liver, kale and blueberries. You’ll see that red meat is higher in most micronutrients than kale and blueberries, with some exceptions.
I eat vegetables myself and think they are a healthy and important part of the diet; my purpose here was simply to point out that certain types of veggies eaten in certain ways are more likely to cause gut issues.
Thanks for your support! I was a vegetarian (and even macrobiotic vegan) myself for some time. I have respect for that as a choice, it just didn’t work for me and there are some serious limitations/challenges to those approaches.
I was vegetarian for 20 years and that’s how I got myself into a big gut mess. So….how you are ok.
Hi! I’ve been on Paleo for over 3 months now and it works miracles, there’s jut one thing I had some tests done last week and my creatinine is a bit too high. I’m worried about my kidneys. Could that be too much of meat consumption?
I’m very glad to see some numbers on what I had already suspected was true for a long, long time!
I would love to know, though, where those numbers came from, and if you have any thoughts and/or data on whether naturally pasture-raised meats would be even more nutrient-dense than the beef shown above.
Thanks!
They’re readily available on sites like NutritionData.com, and in USDA reports, etc.
Great read! Funny thing though I do SO much better with insoluable. I eat mostly lettuces, but not big hardy ones, they don’t work, celery, artichoke, carrot, onion and tons of steamed broccoli . I can’t digest any starch of any kind. Either it’s the stomach or I get extremely tired. I don’t know what that’s all about. I do Paleo with some Blood Type foods, the ones that actually work. I only eat a cherry or two at a time. LOL. I do about 7% carbs from above veg, 25% lean clean protein and the rest fats. I limit saturated. I eat olive oil and soaked and dehydrated nuts as well. That’s about it. Sometimes I think this is too limited to be healthy. I also agree with too much fat is hard to digest, especially saturated. I just sits there. Also, fermented veggies are a definate no go. Why would that be? It seems I am very limited in fiber. Asparagus bothers me bad along with big leafy greens. Nightshades and dairy are out as well. Good thing I love salads and protein!
This is interesting because I tend to have more frequent bowl movements when I eat a lot of veggies and I notice that my acne flares up also. Could the digestive issues with veggies cause acne?
Yes. Check out my podcast a while back on the gut-brain-skin axis. I will also be speaking on this topic at the Wise Traditions conference in November.
Good book on this topic, and one that totally changed my approach to “cleanses” and constipation:
“Fiber Menace”. You can find it on Amazon.
Yes, that’s a good book.
I second that. Fiber Menace put me on the right path, but i found myself dependent on the author’s Hydro-C supplement. Patsy Catsos’ IBS-Free At Last was the book that finally helped me to narrow down the biggest culprits for my gut irritation. Now I am no longer dependent on a supplement to help me go.
Thank you for such a great article! I’ve had chronic constipation my entire life. Since switching to Primal and FODMAP I’ve seen a little bit of improvement. I’m starting to think that my problem is with fiber in general. It seems that I can only tolerate fiber in small amounts, even soluble fiber, like a few slices of fried plantain. A few weeks ago I ate a few servings of boiled yams and tannier and got a lot of pain in the lower abdomen. I’ll keep experimenting.
Angeline- what have you found works for you?
Sounds simular to me. I love produce but reading this makes me think it may be the last thing the gut can handle? I hope you found out what’s safe and beneficial for the constipation.
Well I actually found out I had a polyp on my gallbladder. I had surgery a few weeks ago and had it out. Now the constant pain I was feeling on the left side of my torso is gone, but I have to be careful with the amount of fat (and the quality) I consume in one meal to avoid another type of discomfort/pain. Unfortunately, I havent seen improvement in bm, although everybody was telling me I was going to get the runs… I’m consuming digestive enzymes and looking for a good probiotic supplement to see wether that helps with digestion.
Tyler: read Dr Davis book Wheat Belly… Todays wheat is what he calls a chronic poision!
Thank you for this. I’ve been diagnosed with gluten, lactose, and fructose intolerance and was doing fine on a very restricted GF/FODMAPS diet until last year, when I started to notice that fiber seemed to be setting me off – even in foods like spinach that I’d been eating regularly for years with no problems. Curiously, cooked carrots and pumpkin don’t seem to bother me – even though they do contain fructose and thus should be problematic due to fructose intolerance. Now I’m starting to question the FI diagnosis in the first place.
Any chance of a high-insoluble vs. high-soluable-fiber fruits post as well??
Probably not… just Google “fruits insoluble fiber” and you’ll find lots of lists to work from. In general berries and then the peels/skins of fruits are high in insoluble fiber, and banana, melons, the flesh of peaches, apples & pears are higher in soluble fiber.
Thanks Chris. Looking at a few soluble vs. insoluble fiber in fruits lists, I’m seeing another interesting pattern: the fruits that are often cited as being tolerated in small amounts by people with fructose malabsorption are high in insoluble fiber (blueberries, strawberries) – further explaining why I can’t even eat small amounts of them. Yet I can tolerate a couple blackberries from time to time – and apparently those are high in soluble fiber. Hmmmm. I sense some experimentation in my future!
There’s an informative document that shows soluble and insoluble fiber information for popular foods at http://www.nal.usda.gov/fnic/foodcomp/Data/Other/jfca15_715-723.pdf (see table 1)
This has been known in Ayurveda now for thousands of years….the “roughness” that gives digestive problems of eating certain raw fruit and vegetables is called putting ones Vata out of balance. The symptoms in this case are, but not limited to, bloating and gas. The good thing about looking at your diet and routines in terms of the Doshas of Vata, Pitta and Kapha is that these symptoms ( as in the case of this article ) are but the first stages of disease. Of course nothing is going to happen from a few episodes of gas and bloating…but over a prolonged period of time…those symptoms will develop into other symptoms if not counteracted with changes to diet or addressing other root causes of ones environment and routine that one lives. Which is why western medical science is still so much in its infancy when it normally only addresses the much later stages of diseases which because of their prolonged neglect at their recognized state are much harder to treat and deal with.
Also for some individuals their Vata would not become out of balance given the same raw portions of fruit and veggies compared to another; some people do not experience gas or bloating. In fact some peoples constitutions that are very low in Vata but say high in Kapha…benefit from favoring such fruits and vegetables eaten raw.
On another note some people would at one time of the year yet not at another time of the year; cooked at one, raw at another.
Hopefully someday, people as a whole will learn to understand their bodies much better than we do; and a very strong background in science education is not required for this to be.
Perfect timing. I just got back from visiting the doctor because I’ve had strange BMs for about 2 months. I’ve been eating primally for about a year and was doing great and then all of a sudden–big change. Anyway, I’m looking forward to taking your advice, because I eat tons and tons of vegetables, especially the ones you listed as having a lot of insoluble fiber. I’ve had breast cancer and so, of course, have gone crazy on the vegetable wagon. Love your information and look forward to other people’s comments on this.
Yes, and yes.
there are trade-offs you can do. Cutting out onions to allow occasional garlic (which you need less of).
I like chinese preserved cabbage. This is not refrigerated (just salted) and is very mulchy and delicious as a condiment.
Health shop sauerkraut is too hard and not really fermented. I doubt it is meant to be refrigerated so much.
Debbie, you might look into oxalates using these resources:
http://www.lowoxalate.info (website)
http://health.groups.yahoo.com/group/Trying_Low_Oxalates/ (Yahoo group moderated by leading oxalate researcher Susan Owens; anyone can join; see Files section for latest research, detox protocol, food testing, etc.)
http://www.thevpfoundation.org/ (website) The VP (Vulvar Pain) Foundation
I’ve found it helpful to stay away from FODMAPs and the veggies high in insoluble fiber that you listed.
Question about beta-glucuronidase: While I follow a fairly clean diet, because of ‘IBS issues’ I have to take many supplements (iron, methyl-protect, B5, iodine, NAC, probiotics, CLO). My beta-glucuronidase is extremely out of the target range. While I dread taking another supplement, I’d like your opinion, would you recommend taking Calcium-d-Glucarate to lower it? Also if one has a history of breast or colon cancer, would you recommend supplementing with it? How does beta-glucuronidase affect liver function? Any link to improving gut health if you lower it?
Hi Angela,
As Chris states on his “Contact” page, he can’t give personalized advice, even about food and supplements, due to insurance liability issues. At best, he could say something like, “I had a patient with IBS issues whose beta-glucuronidase was out of range, and I told that patient…”, but even that’s a gray area.
Great article Chris! I found a lot of the key points of high vegetable consumption being correlated with gut irritation to match my own experience.
I’ve been eating a strict paleo diet for a few months now, mostly on the cyclic ketogenic side, and I recently had been having extreme stomach pains after certain meals to the point I had to lay down. Naturally this left me completely dumbfounded as I do not eat any of the typical gut irritants; grains, dairy, and legumes.
My most recent stomach flare up came when this after noon when I ate a tuna salad consisting with a lot of arugula and spinach. Within 30 minutes of eating, I could barely walk and my mental state had rapidly declined.
Interestingly, after about two hours my symptoms; cramps and bloating start to diminish. I’ve tried to duplicate the response to figure out what was causing this response, but could never get any consistent flare ups. Now after your reading your article, I can directly correlate my recent increase in vegetable consumption, directly to when I started having these crippling stomach pains!
Going to play around with limiting my vegetable intake for a while and then reintroduce them in mass to gauge my response. Thanks again for all the amazing work you do and providing your knowledge to the world.
This may be TMI, but I HAVE noticed that I’m way less gassy when I eat fewer vegetables. Now I don’t feel so bad about not having them every other hour of the day, the way it sometimes feels like you’re *supposed* to…
Helpful post, thanks — just a few thoughts germinated when reading this:
* Could it be worth noting the potential downside of salt with respect to adding fermented veggies to the diet? Sauerkraut is crazy salty and it was my understanding that lots of salt can be rough on digestion.
* I had issues with constipation for some time. After incorporating more veggies/fiber into my diet the issue only seemed to get worse; bloating and distention grew exponentially with added fiber. However, I’ve since tweaked how I consume what is roughly the same — rather large — amount of veg fiber and my constipation issue has been more or less eliminated; pun intended. I think my problem was insufficient fat intake. I begin the day with 1 tsp. ea. of cod liver oil and extra virgin olive oil before eating breakfast, which is usually some oatmeal with milled chia seed. Having a drink or two of hot cocoa powder every day seems to tip the scale to an emptier intestine and fuller toilet. I think it’s the combo of fat (from the oils) + milled chia (mucilage; even though this is very high in fibre) + cocoa powder (magnesium) seems to do the trick. I now have daily movements that are very easy to pass. Notwithstanding, I’d like some opinion on whether this is a sustainable and reasonable healthy habit?
Incidentally, I’ve noticed that my psoriasis is less severe when I consume foods containing curry powder along with a drink of cocoa. But this doesn’t obtain when I consume only one or the other thereof. What gives?
Still working on the psoriasis . . . any tips?
Hi there . I have a some questions to ask ?
Chris, I was hoping to get your opinion on one thing. I started looking at research on the effect of fiber on various gut problems. Many studies noted that there are differences in short-chain fatty acid content in healthy and inflamed colons. And some fibers are fermented into SCFA that have anti-inflammatory effects. Many studies noted very good effects from germinated barley foodstuff.
I was wondering if you have any comments on that? Have you tried it with anyone? Also, do you have any idea where to get it? Could I just germinate barley seeds, dry and grind them?
Thanks a lot for your insights!
I have been diagnosed with adrenal fatigue and also have a positive ANA test and IBS. I was told to take a natural testosterone boosting formula that contains oat straw herb powder. I am also gluten intolerant and needless to say, with my positive ANA test, I want to stay as far away from gluten as possible. Are you familiar with oat straw herb powder and whether or not it contains gluten? Do you know of any alternative natural testosterone boosters for a female diagnosed with significant adrenal fatigue? Thank you!
I found this interesting, for many years I was a veggie but with an allergy to pulses wasn’t getting enough nutrients from my diet, I went back to including chicken and fish and my health improved enormously.
I do have gut problems and cannot tolerate fermented foods such as saurkraut, they leave me doubled up in pain.
Hi Chris,
great post, as usual. I have been suffering of IBL for almost 20 years with insomnia and other bad consequences. I’ve tried everything (any kind of diet, fasting, etc..). Nothing really worked.
Recently (couple of months), I’m following a Paleo-Zone diet?
I do apply the Zone principles (40-30-30) to the Paleo diet, in a way that I eat 40% carbs during each meal (13 blocks in 6 meals per day), using only veggies and fruits with low glycemyc index. Fats and Proteins all strict Paleo.
What’s your opinion about it?
Thanks,
Gabriele
Wow! This is really interesting. For the past few months I’ve been limiting my meat intake particularly red and concentrating more on salads, vegetables & fruit. But I have noticed more bloating, stomach issues and even harder to loose weight! I will definitely be looking into fodmaps diet closer. Thank you!
I’m glad you said “tend to be safer” instead of “are safe” for the soluble fiber list. As someone with gut health issues (and, unfortunately, the doctor bills to prove it), I have found that starchy tubers are the fastest way to get me from feeling well to laying on the floor in pain with my gut so swollen I look 12 months pregnant. I’ve even tried fermenting the starches before cooking in an attempt to make them easier to digest – no dice. I mean it was tasty and all, but still made me swell. Anything starchy – potatoes, rice, corn, beans… it’s a miserable experience.
I’ve discussed this with others who have similar intestinal issues and they report the same thing about starches. However, I can eat anything from the insoluble-fiber list without a problem (to be fair, I do usually cook them). Even fruit doesn’t seem to be too much of an issue for me (bananas are out, but other than that, so far so good). But give me a mouthful of white rice and I won’t be able to sit up straight for the rest of the night.
So in my experience, more meat and less veggies does tend to keep my intestines happy. But no matter how large or small my veggie intake gets, I can’t eat starches at all.
Chris,
Love this article! My business partner and I have been following this concept for a while now, as we are learning so much more about nutrition than we thought we knew! I can honestly say that limiting my veggies has SIGNIFICANTLY helped my digestive problems. For the past year I struggled with off-and-on constipation and just feeling plain horrible. Since following your blog, along with the blog by Ray Peat, being certified in Z-Health Performance Systems and their nutritional advice, everything feels better! I specifically recall about 3 weeks ago when I decided to eat some broccoli, just because, and I was a mess the next day. Gassy, bloated, sluggish, and kicking myself for even considering it. Thank you for the great article Chris. We are in Berkeley and would love to meet you sometime soon. Take care!
I have been experimenting by steaming cauliflower and spinach-well done. Then blending them in my Vitamix and eating them like mashed potatoes. I seem to do a lot better with the veggies cooked and blended. I use raw ghee or coconut oil and some sea salt. Sometimes I will sprinkle gelatin on it for added protein if I don’t have any meat handy. Is this an ok thing to do? Wish I knew for sure what my triggers are?? Salads are not good. Neither is popcorn.
I eat about 2 T of powdered gelatin/day to relieve knee aches and to strengthen my nails. Gelatin is a component of both cartilage and keratin, so the fact that it helps both problems isn’t surprising. Since these effects are pronounced and specific to certain areas of my body, my hunch is that this protein isn’t being used for much else. Since this amount of gelatin adds 12g of protein, I subtract that amount from my daily totals when I troubleshoot my diet.
I find the only FODMAP that bothers me is broccoli. It just kills me. Cauliflower, brussels sprouts – no problem in amounts up to 3 oz. But the slightest bite of broccoli will make me literally scream in pain.
Why? What’s the issue with broccoli specifically? Can’t figure it out.
If only you had posted this a week earlier! I just got back from a week long vacation with a family of vegetarians. We traded off cooking nights, but all of the meals had to be meatless. After four days of a drastic change in my diet, my stomach rebelled. I tried to eat as much meat as possible for my lunches, but the amount of vegetables wreaked havoc on my digestive system. Thanks for posting this article; it’s nice to know why I was having such a bad reaction to the food and I’ll know what to avoid next time.
I have a hunch that it was the sudden change in fiber levels, rather than the absolute amount of fiber you ate, that caused your havoc. If you look around the web, the common advice is to slowly increase the amount of fiber you eat when you start to eat more of it.
I’m curious what you recommend for someone following restrictive type diets, such as FODMAP, for extended periods of time (while trying to heal gut issues), for a “treat”? It really wears on the psyche of a foodie when constantly saying “no” to so many foods.
My sweet treat is a home-flavored yogurt:
.1 C full-fat yogurt
.1/4-1/2 t cinnamon
.1/4 t cocoa powder
.1/2 T beef gelatin
.1/4 t orange extract
.1/4 t vanilla extract
.sweetener, e.g., stevia, erythritol, splenda, to taste
Mix the yogurt and dry ingredients well. Then add the liquid ingredients and mix well again. Let stand 5 minutes.
The other part of the solution is to mentally re-frame your decisions from saying “no” to foods to saying, “no, I need to stay healthy/nurture my body/etc” to yourself when you turn down food.
Erythritol is a high FODMAP, it is a Polyol which is the P in FODMAP, so it is best to avoid if you are following this diet. Plus it is a poison to animals, I don’t care that the government thinks it is fine for humans. If it will poison an animal, I’m not eating it!
And splenda? Worse than FODMAPS for your digestion, definitely a poison for humans.
Hi Alicia,
You’re right. I was riffing on the sweetener. Not being sensitive to specific FODMAP foods myself, I didn’t think about this issue. FODMAP-sensitive people should use whatever sweetener they can tolerate.
Thank you for this article, I discovered FODMAPS through my own research and doing the GAPS diet. I have been eating a low FODMAP diet for about 4 months now and it is the first time that my gut has felt good! Keep up the good work, love your blog!
Hmmm… I have been following a paleo/primal diet for about a year. I purchased the recently published book “It Starts With Food”, and decided to do a ‘Whole30″, which vastly increased my vegetable and fruit intake (although I limited fruit to 1 or 2 servings per day).
While I did not get bloating or discomfort, I noticed an immediate change in frequency and texture of my stools… I was constantly in the bathroom, it seemed. I went from 1 (maybe 2) well formed BM’s per day to 4 or 5 loose-ish BM’s per day. I have never been diagnosed with IBS or Crohn’s, but I am really questioning whether I may be intolerant of the FODMAP foods. Turns out those are the veggies that I was consuming most of…
Thanks for the great and timely post!!
Check out the Bristol stool chart. I was surprised to find out that well formed stool is not healthy and that is what I have been trying to acheive my whole life. As it turns out, I do have the healthiest type listed here.
http://www.gutsense.org/constipation/normal_stools.html
Here is what it says about formed stools, the chart has pictures so you can properly diagnose.
Type 2: Sausage-like but lumpy
“Represents a combination of Type 1 stools impacted into a single mass and lumped together by fiber components and some bacteria. Typical for organic constipation. The diameter is 3 to 4 cm (1.2–1.6”). This type is the most destructive by far because its size is near or exceeds the maximum opening of the anal canal‘s aperture (3.5 cm). It‘s bound to cause extreme straining during elimination, and most likely to cause anal canal laceration, hemorrhoidal prolapse, or diverticulosis. To attain this form, the stools must be in the colon for at least several weeks instead of the normal 72 hours. Anorectal pain, hemorrhoidal disease, anal fissures, withholding or delaying of defecation, and a history of chronic constipation are the most likely causes. Minor flatulence is probable. A person experiencing these stools is most likely to suffer from irritable bowel syndrome because of continuous pressure of large stools on the intestinal walls. The possibility of obstruction of the small intestine is high, because the large intestine is filled to capacity with stools. Adding supplemental fiber to expel these stools is dangerous, because the expanded fiber has no place to go, and may cause hernia, obstruction, or perforation of the small and large intestine alike.”
Be sure to check out the Bristol Stool Chart on a different site. The gutsense site has its own interpretation of what is healthy. Heck, wikipedia will work here: http://en.wikipedia.org/wiki/Bristol_stool_scale
Yes, gutsense has own interpretation and i understand where it could come from as I went through some of those “right” stool stages – beeing for a long time on GAPS diest. I do not think it is healthy stool (for me for sure) so I will not agree with gutsense on that one. Number 4 is the way to go!!!
If we all lucky enough.
I also do not think that beeing hooked on all supplements that gutsense offers is any better then trying vegetables – with skin. withoout skin – whatever works. But gutsense has good info (for me it has to be filtered out). And his two books one in English and one in Russian is also helpful. But nonetheless all that, alas, info needs to be filtered (again) and adjusted.
As I understand not much data is available on diet Pe Se and gut it is all almost near to be experimental. We know there are some symptomatic similarities we know going though GAPS or similar protocol that it will create die-off or healing crisis or worsening of your symptoms or flare-ups or food sensetivities. Do we know for sure what it is really?
Marina
Hi Chris,
Thanks for this article, love your work. I was wondering your thought on the work of Dr Leo Galland and the effects of different fiber on intestinal permeabilty. He found that insoluable fiber reduces intestinal permeabilty and soluable tends to increase it? Your thoughts would be great.
Cheers Karl.
Hi Chris,
I’m trying Paleo and finding it helps my stomach condition (a motility problem causing frequent regurgitation – never sick – and a prepandrial bradygastria which means that I have to eat every three hours. Not quite fitting with Paleo, I know). The thing is, I also have hypermobility in the shoulders and ankles and I don’t want to worsen this condition. I’ve read somewhere that higher fat content from the meats isn’t helpful with this condition. Is this true? So less veggies for the stomach…but less meat for the hypermobility? Now I’m confused.
Extra info: I also have hypothyroidism (just come out of a slightly overdosed phrase on the meds) and PCOS. I have been excluding modern foods from my diet since I was 15 (I’m 21). All that was left to exclude was wheat free cereals and gluten free products, and maybe dairy.
Hoping for some advice. Thanks!
I have a free FODMAP list on my website here: http://www.eat-real-food-paleodietitian.com/paleo-diet-and-fodmap.html (will be updated in the next couple of months when I receive updated information directly from Monash U in Melbourne, Australia where all the research is happening.
Great list, Aglaee! Thanks!
You know…be it primal, paleo or whatever Way of Eating you follow…this stuff can get seriously confusing after a while.
I just found out I have multiple food allergies: highly allergic to eggs, moderately so to dairy and gluten. But also allergic to many veggies and numerous spices I love.
But I also don’t have a gallbladder, so I *can’t* up my fat too much, otherwise, well…I’ll be spending more time on the toilet than I care to.
So, I shouldn’t eat too many veggies high in insoluble fiber, but eating starchy veg tends to make me sleepy. What now?
I know the feeling! I have a gallbladder, but I did find out that it was quite slow. Then again, in order to test how quickly it processed fats, they did ask me to eat a Mars bar (which I hadn’t eaten in four years because it made me feel horrid afterwards!). Now I’m not sure if I process all fats slowly, or just chocolate off a factory line…
Feels a bit like limbo, doesn’t it?
Hope you find some answers soon.
I don’t like to say it, but since changing my eating habits, to a primal lifestyle my body has “become” so sensitive to so many food products, even real, natural foods. Grains and everything gluten gets my stomach incredibly bloated, I could eat whole eggs, but after some time i can only eat the yolks> The whites after a while have begun to give me son constraint? on my throat. Sometimes i can eat yogurt, other i get pains, as well as some probiotics that i bought. I went on a FODMAP diet to see if I see improvement in my bowel movements, severely cut my veggies intake, which then made me switch to starchy veggies, but recently they have started to give me bad lower abdominal pain. I thought then that it wan because of the fiber, so now i trying to limit that too. Not a lot of options left, (nuts are also a problem). I’m restricted then to eating mostly meats, lettuce and few low fiber fruits, oh and yolks… I’d go crazy if I stop and thibk that pretty much all of my meat intake comes from the cafeteria in my University (low quality I safely presume) or grain fed from the comercial supermarkets. To top it all of, I still can’t see bm without laxatives… Le sigh
It is unfortunately very “normal” – to be sensitive to the food one was ok before…it should sorted out but it will take time, try to start very simple and add one food at a time back…A long process.
Try not to use laxatives, if you could.
It is the best to follow a program as it is very difficult to figure out what is the cause. just because digestion is compromised…
And yes, fungus/yeast can be quite troublesome to deal with – just due to our toxicity – they are always there …
Thank you, its rather difficult when your practically poking blindly when you’re on your own following one of these programs. At least it sometimes feels that way, because there are so many factors that can have a different effect on our digestion.
It is very very true. I would love to be guided all those almost three years. And it is good to have someone you can talk to and ask questions… It would be good if that person is a doctor. Not always MD but someone who could prescribe medicine as well not only alternatives and supplements.
I was and am lucky at least to get some help in critical situation during detox/die-offs.
One think to keep in mind, though, unfortunately no one will be able to tell you what to eat at “that” particular stage of your health. You can try guidance by GAPS or SCD still you may find that not all the food you will be able to introduce initially and not always in the order it was suggested. There are variations and there is no I think straight answer for that.
But if you could find someone who can help you a bit with diet (and emotionally too because it is not an easy process unless you could help yourself on that), that should help you quite a bit. Just keep in mind: your state of gut health, your stress level, your individual intolerance and the season… In time you find some answers for you from yourself but it will take some time. May be try with watery vegetables cooked well in broth, organ meats and muscle meat of any animal that you tolerate, eggs if you can, especially yolks at the beginning, perhaps avocado. I also found that well cooked carrots in chicken broth helped a lot initially though carrots are not that watery. Chicken broth is quite soothing for the gut. And you do not need to cook it for many hours. A couple will work fine…
And to top it all off…I’m dealing with candida AND sapped adrenals. YAY!
*groan*
I’m so tired of looking for answers. My health has become an obsession; I have a great naturopathic doc finally, but in the back of my head, I’m always wondering if there’s something else I should be doing. I’m just so sick of dealing with numerous issues that seem to be cyclical in nature, and now, being incredibly restrictive in what I can/cannot eat. It’s insane.
I certainly have less digestive trouble if I eat less veggies, and they must be cooked. Oh, how many hours I lost to discomfort because I made smoothies with raw vegetables. I finally figured out the problem just a few weeks ago – gotta cook them.
I too have this issue with vegetables. I haven’t eaten any raw veggies for a few weeks now and have seen an improvement with my cystic acne also! Cooked seems fine. Just an FYI for anyone who may be struggling with cystic acne and can’t figure out what’s causing it.
This 1 hour BBC documentary is entitled “Did Cooking Make Us Human?”, and while there is some anthropology in it, there is an awful lot of documentation of research and tests conducted that show how our systems are adapted to process cooked food vs. raw.
http://www.youtube.com/watch?v=rf_OWun4Y04&feature=player_embedded#!
I would have loved to see this documentary, but it’s no longer available on youtube. I, like many reading this blog, am tired of trying to find out what foods are causing me so much gastric distress…feeling like you’re pregnant during the day and not fitting in your clothes and waking up with a flat stomach again, day in day out. I have now realized I am eating TOO many supposedly good for you vegetables. To top it off, I always preferred and enjoyed them RAW. So, I am trying FODMAP as well as cooking the soluble veggies to see how much difference this can make in giving me a normal life.
If anyone wants to chime in on this questions great.. Would fermentation have an affect on some of the insoluble fiber foods (like cabbage in sauer kraut)?
I have been having less energy and explosive #2′s recently. And I rarely have gut issues at all when eating paleo.
This article is exactly what I’ve figured out over the last few weeks, when I realized that an excess of veggies are my problem. I’ve had it in my mind over the last year of living paleo that paleo= a 1:1 ratio of animal products to veggies/fruits. So I thought that I got protein and good fats from animal products and micronutrients from plant sources. Trying to figure out what my problem was and why eating veggies have become more of a chore, I remembered something Rob Wolf said once about how you can essentially live with less veggies and eat more of the animal to get all the nutrients you need. And I learned just how nutrient dense organ meats, and meats are compared to plant sources.
So, I’m setting about to lessen, and of course not eliminate, plant matter and to eat more parts of animals. So far, I’ve cooked up some beef necks and saved the bone broth. Then cooked 2 lbs of grass-fed ground beef with chicken livers and garlic.
Hello,
I’m looking for a reliable list of veggies that are both low FODMAP and soluble fiber. I figured you would be my best chance!
Thanks
Haven’t done that cross-reference, but I think most veggies that are higher in soluble fiber aren’t FODMAPs.
Kimchi and sauerkraut are best described with the term “nom nom”.
Chris – I’ve tried almost everything on your site for IBS and it’s been a great help! However, I still have some gut-brain axis issues to work out because my symptoms only seem to occur now in times of stress. My doctor prescribed Robinul (Glycopyrrolate) for these flare ups. Do you have any insight into this drug?
It would make sense that juicing insoluble fibrous fruits and veggies instead of eating them in solid form would be easier on my stomach. Is that true?
Chris,
What are the measurements of the berries, kale, beef, and liver in your chart?
Funny thing is: I used to have no digestion problems at all, every morning after getting up I had motion (sorry, hope it is the right word, I’m no native speaker). Ever since I started Paleo diet, I found that my skin got a lot better, but suffer heavy gut cramps and not really good consistency of stool (plus frequency is totally confused). Do you have any idea? I used to eat all these vegetables for years without any problems, but now that I eat less vegetables, no legumes and no grains, but more protein and fat, my guts are rioting …
My guess is you have low stomach acid, which is impairing your digestion of protein and fat. I’ll be writing an entire series on these issues starting on Friday, along with proposed solutions. Stay tuned.
Thank you! I’m looking forward to Friday.
Chris, I am beginning to correlate fruit and raw salads with a marked increase in belching and trapped wind/indigestion. When I eat cooked vegetables or skip morning fruit, my GERD symptoms are almost non-existent.
Would it make a difference if I take my fruits and raw vegetables in juice format? Will that be any easier to digest?
Hi Chris. I emailed you a year and a half ago with concern for chronic (slow GI motility) issues. I hate to call it constipation because I never had “trouble” going but I just didn’t go very often… every 3 to 4 days on average. (hypothyroid-on synthroid for 15 years now) I tried soooo many different things over this year and a half. Well I am finally happy to report that I have found something that causes me to have a BM every 24-36 hours, at least for the last 10 -12 days!! but I know this does not address the core issue as it is the osmotic process that is probably keeping things moving. The regimin that works for me is Pure encasulations Magnesium citrate 450mg am/ 300mg pm, magnesium glycinate 120mg am/240mg pm. buffered ascorbic acid 960mgam/960mgpm and I add around 1/4 tsp redmont sea salt to the water I take with my supplements + a second glass of water. I am going to play with these doses to see where the minimum is that still keeps me going, but was wondering if you see anything glaringly wrong with this regimin or if you would have suggestions on how to play with the doses… lower the mag??, up the VIT C, eliminate the sodium?? ? I have access to blood pressure reading at work and mine have remained fine 95-110/60-80 on average. I know optimally the best road to take is to continue to search for what causes this slow GI motility although hypothyroid is my bet, but otherwise is it better to have BM’s more frequently with osmotic assistance, or lay off the higher vitc/mag/salt doses and go back to every 3 – 4 days avg?? Any input would be greatly appreciated. Thanks, Shelley
What’s more important: thyroid functioning or stomach/gut functioning? I have hypothyroidism. I used to be a vegetarian. Last December / January, I went paleo. I was also told about klebsiella bacteria in a stomach analysis. I have problems with SIBO/fodmaps too. Since going low carb, my stomach has been much better. The only problem it seems is that I have less energy and can’t work out (e.g., run, CrossFit) without the carbs I cut out. So, do you think it is more important to eat enough carbs to treat hypothyroidism, and have a lot of accompanying digestive issues, or eat fewer carbs but just not be able to work out as much? I’d love to hear your thoughts as I’m nearing my wit’s end with this conundrum!
Medical Doctors (MDs) have only one day of training in nutrition despite the many years of schooling they are required to take. One day! They do not learn how food affects health and this shows in their practice of medicine when they prescribe pills to put a band aide or merely just treat the symptoms of a greater disease. I have worked in the medical field and what I am writing here is fact.
Chris Kresser did not just learn about nutrition on the web, he has a degree and so does Robb Wolf and the people that write on his blog. There is good info out there, you just need to find the right person for you. A naturopathic doctor has years of training in nutrition and more education in all areas of medicine than a MD has. I highly recommend seeing one as they look to treat the disease through nutrition or other pathways to bring the person back to whole health, not just slap a band aide on you.
Yes, I have more formal, post-graduate level training in nutrition than most MDs have (which is next to nothing, as they will tell you if you ask). But there’s a more important point: the “training” MDs receive in nutrition is based on outdated science from 30-40 years ago. That’s the biggest problem.
@Alicia: I am not sure your post is addressed to me, but if it is, I just want to say that I did not mean to imply anything about Chris Kresser. I just told what occured to a friend of mine, and my opinion. Thank you .
This is a strange article. As far as Im concerned, people have MORE bowel movements AKA went MORE to the bathroom, passed the poop EASIER, and had better formed poop the more their diet resembled a “healthy” Vegan diet in the diet spectrum. I know for a fact, meat constipates me, as well as processed foods like donuts, cookies and crakers. I also HATE most beans. When I change my diet to a Plant based diet, low meat consumption, I go to the loo almost daily. DAILY. Im so bloated right now >:0 I’ve been eating a lot of meat and some veggies, as well as almond toasts, Im absolutely constipated. I take probiotics too, and ginger tea. I also was trying to do higher fat, and that went HORRIBLE. Coconut oil makes me feel like I was hit by a truck, butter to a lesser extent. High fat foods give me extreme fatigue, sluggishness and listlessness. Im experimenting shunning most meats and fats for a month. I need to go to the bathroom. Maybe ill have wild Tuna every two weeks.
Liz, same here about the coconut oil and high proteins. I have found raw paleo the best. I was vegan for decades and was more constipated as a vegan than when I ate meat. Having meat raw or seared is the way to go. One more thing I no longer believe pooping a lot is healthy. It’s a matter of using the bathroom with ease. Anyone with IBS or other digestive issues can concur, it’s much nicer to be In there less and with less time needed. Your bottom will thank you, it gets tired too
I tried having less meat, I still can’t go to the loo
I think I have to clear out “the way” XD before testing out dietary changes. I was very angry at my constipation when I wrote that post! XD And I didnt mention when I said plant based I meant fruit based.
Its interesting he says veggies could be troublesome. I WAS eating lots of veggies along with the meats. Maybe I should give a shot to his reccomendations. Its not like I have that many options anymore. I had to take laxatives, hope they work.
All the conflicting advice angers me. Kresser says veggies are the problem, other’s say its not enough fiber, other say its the meat thats constipating, and oh no its the processed food, or eating wheat, or whatever. I’m just confused and stuck with my annoying problem
Liz,
It is unfortunate, but quite normal to get through all that confusion and frustration. May be it is the best to stick to one program and give it some time and be patient…I know …but patience is very much needed here.
you may try more cooked veggies, less muscle meat more gelatinous meat instead if you think meat makes you c. (like oxtail, parts of shoulder meat close to the bone, trotters, stew or boiling is easier to digest then grilling or similar, try if you can cooked beet salad, or just cooked beets with garlic, olive oil and some dill to garnish. go slow on beets if you are not used to them…
veggies like anything else COULD be the problem for some, but not a problem for others.
Thanks for the input. I generally just pan grill my meat a few minutes. Ill try doing a simple stew with it, and cooking my veggies, I most always have them raw and crunchy, or lightly pan stirred. My mentality has been MORE FIBER. MORE FIBER. But it hasnt worked :S Gotta try something different/
Liz, same here about the coconut oil and high proteins. I have found raw paleo the best. I was vegan for decades and was more constipated as a vegan than when I ate meat. Having meat raw or seared is the way to go. One more thing, I no longer believe pooping a lot is healthy. It’s a matter of using the bathroom with ease. Anyone with IBS or other digestive issues can concur, it’s much nicer to be In there less and with less time needed. Your bottom will thank you, it gets tired too
2 questions:
1: Is it consistent with the GAPS/paleo diet to take psyllium veg caps before every meal? They bulk up my stool and seem to make me poop easily and less frequently, but I have no idea whether they cause irritation or inflammation.
2: For years I have been intolerant of nuts and nut butters and have been using sunflower seed butter instead. Can I continue to use it? Should I really try to reintroduce nuts?
Many thanks
Hi Minna,
- 1 – psyllium is not GAPS legal
-2 – sunflower seeds are fine
Hi Chris, thanks for the info. You recommend Full monthly Hormone Profile to figure out female hormonal issues. Do you have any places online that you can recommend that sell this kind of test?
Also, do you mean that testing has to be done every day of the month to be comprehensive?
thanks.
I feel like everyone’s digestive track is like a thumbprint. I wish u could plug in your problems and there be a cure for everyone struggling with tummy issues but I think yr digestive track is as original as yr very own identity. Nobody has the same. I started keeping somewhat of a food journal and found that there was something similiar in some of the foods i ate… and that was soluable fiber. Researching more about the different types of fiber, i found that eating foods that were high in insoluable fiber was 10 times more settling. Even when it came down to protein meal replacement shakes that stated “soluable” fiber made my stomach have that same feeling. Like it got stuck and didnt want to process thru. What’s funny is I haven’t always felt this way after I ate these foods. A few years ago I noticed this change. Foods such as oatmeal, (which I loved to eat in the mornings and everyone says its the thing to eat when trying to stay fit) and apples. I found that soluable fiber made me sooo bloated and constipated. Felt unsettling and almost like it got stuck in the upper abdominal area. Feels like my stomach wants to growl like I’m hungry when I just ate less than an hour ago. I researched that soluable foods expand and add “bulk” to the stool. For people who struggle with constipation, would u recommend staying away from these foods? Are there other foods I can replace with the same nutritional value? I would appreciate any advice u may have!
I am so glad that I found this article. I’ve been sitting here just reading everyone’s post and I have so much in common. I really hope someone can help me. I am bloated and have gas like everyday. I workout and eat a clean organic diet. I’m trying to get a flat belly but I feel like I can’t because I’m always bloated. My stomach just never looks regular and I hate it. I also don’t have regular bowel movements. Sometimes it’s diarrhea and sometimes super hard to pass, all I want is logs :/ anyways, seems like I get bloated with fruits, veggies, dairy, even dairy free milk? Junk food and even gluten free foods. I get diarrhea with coffee and bloated with green tea. I’m kinda shocked the fact that some of you don’t have fruit or veggies considering we’ve been told to have fruits, veggies, dairy and wheat to be healthy. It’s funny because it seems like I started getting really bloated after I changed my diet. When I started eating different types of organic fruits and different veggies. I used to never eat this stuff until after I had my daughter. Oh yeah I also tried a keto diet but seems I don’t do we’ll with a high fat diet. I also get bloated with fiber as in like psyllium husk and organic triple fiber. Last time I saw GI all he said was that I have way too many symptoms and made me feel uncomfortable. Then he said I would need colonoscopy to see what’s going on and my regular dr. Says just to drink more water and eat more fiber. Which I do and doesn’t work. Someone please help, as least on how to get started. Or a meal plan to determine what affects me. Thanks
Hi Rosalinda,
You may want to eliminate fruits, nuts, dairy, grains if you do eat it. Try with simple meat/poultry/fish/eggs/vegetables strting with soupy/stew like. Start with small portions but often. See how you feel. You may want to eat less liquid but still soup like. you could play and have less veggies with meat, etc. try veggie juice slowly in the morning.
Then add dairy , better homemade.
you should feel the difference. The problem that could stay is bm-c. But in about two weeks you should have a better picture what could give you symptoms of bloating. Untill you eliminate fruits, nits, etc you you will never tell what is that…
I can’t digest fiber at all, total c. I don’t eat grains (or starch for that matter) or dairy, nuts only occasionally and they are always soaked and dehydrated, small amounts of protein and a handful of veggies with some healthy fats. I NEVER eat what one would consider a meal, too much food and too many types of food. Fruits cause gas for sure. I agree with Rosalinda but would still nix the dairy. I am keto by default, LOL. Carbs are always trouble for me. I just keep it simple and pretty much eat the same foods day in and day out, boring but I’d rather feel better. HCL has really helped me too.Trust me, I love my veggies but my stomach does not. I still eat them with every meal, just not alot of them.
I might try this. Unfortunately I was using bell peppers a lot for vitamin C. By the way insoluble fiber doesn’t do much to slow digestion. That’s why the glycemic index of whole wheat flour products is so high, although few people realize it.
Doesn’t insoluble fiber help more with constipation and too much soluble fiber contribute to it?
I completely agree with your verdict on too many veggies causing abdominal distress: whenever I eat them I’m woken early in the morning by huge bubbles of gas moving painfully up the right side of my abdomen and back down the left. They are visible as lumps pressing against the skin.
Unfortunately, my SO is strictly vegetarian so I can’t eat meat if we’re going to eat together. Any suggestions for vegetarian meals that would be suitable for someone with IBS-D who struggles to digest dairy, vegetables, nuts and beans?
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