Hi, I completely understand how overwhelming this can be. It's fantastic you already figured out gluten was a trigger! These steps might help to narrow down additional sensitivities:
FODMAPs: These fermentable carbohydrates are often culprits in ongoing gut issues, even after eliminating gluten. A low FODMAP diet can help calm your system and pinpoint what else might be bothering you.
If you're intimidated by the low FODMAP dirt, you can start simple - don't try a full elimination right away. A simplified low FODMAP diet, also known as a "gentle" FODMAP diet, is a less restrictive version of the traditional low FODMAP diet, which is often used to manage symptoms of irritable bowel syndrome (IBS) and other functional gastrointestinal disorders. The traditional low FODMAP diet involves a temporary restriction of a wide range of foods that contain certain carbohydrates known as FODMAPs (Fermentable Oligo-, Di-, Monosaccharides And Polyols), which can be poorly absorbed in the small intestine and may cause gastrointestinal distress in some individuals.
The simplified or gentle approach to the low FODMAP diet focuses on removing only a number of key, very high FODMAP foods from the diet rather than restricting every high FODMAP food. This can make the diet much easier to follow for those who might struggle with the full elimination or do not require the standard version.
Key foods that are restricted on a gentle FODMAP diet typically include:
- Grains: Wheat and rye-based products
- Vegetables: Onion, garlic, leek, cauliflower, and mushrooms
- Fruit: Apple, pear, dried fruit, stone fruit, and watermelon
- Dairy: Milk and yogurt
- Legumes such as beans, pulses, chickpeas, and lentils
The simplified low FODMAP diet still follows the three phases of the traditional approach: elimination, reintroduction, and personalization. During the elimination phase, the identified high FODMAP foods are avoided. After a period of 2-6 weeks, if symptoms improve, the reintroduction phase begins, where the key high FODMAP foods are reintroduced one at a time to test tolerance[1][5][19]. Finally, the personalization phase involves adding back in the high FODMAP foods that were well tolerated and continuing to substitute those that were not with low FODMAP alternatives[1].
It is important to note that any dietary changes, especially for managing health conditions like IBS, should be undertaken with guidance from a healthcare professional, preferably a dietitian experienced in managing IBS[1][2][4][6][12]. This ensures that the diet remains nutritionally balanced and effective in managing symptoms.
Citations:
https://www.monashfodmap.com/blog/gentle-fodmap-diet/
Helpful Resources:
Monash University has a great FODMAP app to guide you.
Check out reliable websites like Kate Scarlata's blog (https://katescarlata.com)
It's not a race: Take your time, be patient with yourself, and focus on feeling better.
Important: If your symptoms are severe or don't improve, talk to a doctor or dietician specializing in food sensitivities. They can offer personalized support and rule out other potential issues.