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  • Paleo diet and IBS

    Any readers here with IBS, and if so how do you manage Paleo eating with these symptoms? After almost a year of Primal eating I've started having trouble with my veggie heavy diet. Trying to limit pasta and bread but these do seem to calm my system somewhat. Thanks!

  • #2
    I've struggled with IBS but havent had an issue in years thankfully. Stay away from the gluten...maybe dairy too? Perhaps less veggies and more protein/meat? That's my diet. Trying not to do much with starchy veggies especially and have laid off on the cruciferous ones (which I LOVE---but tend to give me digestive distress, somewhat)
    Check out my blog on nature and nurture!
    http://thewoodsygal.com/

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    • #3
      I had IBS issues until I went Primal. Completely cut out all grains and have had no issues since. Literally cleared up in like 3 days.

      Comment


      • #4
        Thanks. I'll give it a try-had been off gluten before this started a month ago. My GI appointment isn't for 3 more weeks so am experimenting with diet until then. Adding back potatoes and reducing green veggies seems to help a little. I already do minimal dairy. This has gotten really annoying, will try anything to kick it!

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        • #5
          If you cut out the wheat *before* your GI appointment, they are much less likely to diagnose wheat as being one of the culprits.

          Just saying.
          Disclaimer: I eat 'meat and vegetables' ala Primal, although I don't agree with the carb curve. I like Perfect Health Diet and WAPF Lactofermentation a lot.

          Griff's cholesterol primer
          5,000 Cal Fat <> 5,000 Cal Carbs
          Winterbike: What I eat every day is what other people eat to treat themselves.
          TQP: I find for me that nutrition is much more important than what I do in the gym.
          bloodorchid is always right

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          • #6
            I had IBS and as was mentioned, 3 days in it was gone. I avoid all grains, sugars etc. every time I sneak a nibble of bready goodness, I get the cramps and the farts and 3 days of high pressure jets of .... well you get the idea.
            Primal since April 2012 Male 6' 3" SW 345lbs CW 240lbs GW 220lbs and when I get there I am getting a utlikilt. This one http://www.utilikilts.com/company/pr...ilts/workmans/ actually.

            Join me at www.paleoplanet.net, where all the cavemen hang out.

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            • #7
              Look into FODMAPS. You'll likely have to cut back on many veggies, although it's trial and error. The best way to figure it out is to do an elimination diet then add stuff back in.
              Buy house, Demolish house, Build house.

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              • #8
                I've had IBS on and off for 6+ years. The two biggest triggers that make it resurface are travelling or going low-carb. I could never figure out why the 'better' my diet got, the worse the IBS was - I've literally gone more than 2 months at a time with no BM (my husband didn't believe me until we lived together and he witnessed it first hand). I'd get terrible pain and bloating after eating avocado and meat dishes and lots of veggies, and I was always like 'WTF!!!" I definitely got worse after going Paleo, which was such a kicker. Then, I figured out why.

                Since I've typed some pretty extensive posts on this topic, I'm going to cut an paste my previous responses below, with a link to to the thread:


                I've have 6+ years of experience with constipation and abdominal pain/bloating..went to gastroenterolosists, took just about every OTC laxative and old wives remedy (prunes, etc...) and increased my already reasonably high level of fiber, none of which helped, and fiber in particular made me consistently WORSE.

                It wasn't until I discovered the gutsense website and started reading about how damaging fiber is that I understood what was going on with my digestive system. I highly recommend reading FIBER MENACE if you are serious about improving your long term digestive health.

                I was hooked on the CW nonsense that fiber was healthy, until I realized that it made no sense - by definition, fiber is INDIGESTIBLE to the human system. We do not have the enzyme, cellulase, which breaks this down. As a result, fiber must be fermented in our guts, which can lead to gas, bloating, inflammation...

                In a nutshell, the best things you can do are:

                1) Reduce fiber (ESPECIALLY INsoluable fiber). The Fiber Menace recommendation is a max of 10-15g/daily, unless you have a serious acute problem, in which case you'd want it as close to zero as possible.

                2) Take a good quality probiotic, eat plenty of fermented/cultured foods like yogurt, kim chee, etc...

                3) Make sure you are eating enough good quality animal fat.

                4) You may want to supplement with L-Glutamine, if you suspect you have leaky gut/digestive inflammation issues.

                ***Remember, this isn't a quick fix, and it will likely take weeks or months to heal, depending on how much damage you've got. Don't give up if your BM aren't perfect within a few days!

                5) Hydro-C. This is a gentle form of Vitamin C - I ordered it from the gutsense website. It stimulates BM, but with none of the bad effects from laxatives like gas and bloating, and it is not addictive at all. It was the first thing I tried that actually consistently works - it has been a godsend suring the process of healing my IBS.

                I've been doing all of the above and I've actually made dramatic improvement in healing my chronic constipation/IBS, which I never could have done without the info from gutsense.

                Anyone who claims you need fiber is completely misinformed.

                Your problems may not be as severe as mine, but damage from excessive fiber takes years to accumulate, and it's better to fix the situation before it gets past the point of no return. Fiber Menace does a beautiful job of explaining why people experience constipation when switching to low-carb diets, and why increasing fiber 'seems' to fix the problem, at least short term.

                The links below have lots of great information:

                GUT FLORA

                Gut Sense: How to reverse and prevent constipation in children and adults

                http://www.marksdailyapple.com/forum/thread60555-2.html

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                • #9
                  There are different types of IBS.. Do you experience constipation, or does food simply run right through you?

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                  • #10
                    Food runs right through. I love veggies and eat a lot of them, which probably creates the fiber issue mentioned above. Not to be too grossly descriptive but veggies are going through unprocessed. I travel a lot for work, including international travel, so my diet depends on what I can get where I am which probably isn't helping.

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                    • #11
                      Originally posted by BestBetter View Post
                      I've had IBS on and off for 6+ years. The two biggest triggers that make it resurface are traveling or going low-carb. I could never figure out why the 'better' my diet got, the worse the IBS was - I've literally gone more than 2 months at a time with no BM (my husband didn't believe me until we lived together and he witnessed it first hand). I'd get terrible pain and bloating after eating avocado and meat dishes and lots of veggies, and I was always like 'WTF!!!" I definitely got worse after going Paleo, which was such a kicker. Then, I figured out why.

                      Since I've typed some pretty extensive posts on this topic, I'm going to cut an paste my previous responses below, with a link to to the thread:


                      I've have 6+ years of experience with constipation and abdominal pain/bloating..went to gastroenterolosists, took just about every OTC laxative and old wives remedy (prunes, etc...) and increased my already reasonably high level of fiber, none of which helped, and fiber in particular made me consistently WORSE.

                      It wasn't until I discovered the gutsense website and started reading about how damaging fiber is that I understood what was going on with my digestive system. I highly recommend reading FIBER MENACE if you are serious about improving your long term digestive health.

                      I was hooked on the CW nonsense that fiber was healthy, until I realized that it made no sense - by definition, fiber is INDIGESTIBLE to the human system. We do not have the enzyme, cellulase, which breaks this down. As a result, fiber must be fermented in our guts, which can lead to gas, bloating, inflammation...

                      In a nutshell, the best things you can do are:

                      1) Reduce fiber (ESPECIALLY INsoluable fiber). The Fiber Menace recommendation is a max of 10-15g/daily, unless you have a serious acute problem, in which case you'd want it as close to zero as possible.

                      2) Take a good quality probiotic, eat plenty of fermented/cultured foods like yogurt, kim chee, etc...

                      3) Make sure you are eating enough good quality animal fat.

                      4) You may want to supplement with L-Glutamine, if you suspect you have leaky gut/digestive inflammation issues.

                      ***Remember, this isn't a quick fix, and it will likely take weeks or months to heal, depending on how much damage you've got. Don't give up if your BM aren't perfect within a few days!

                      5) Hydro-C. This is a gentle form of Vitamin C - I ordered it from the gutsense website. It stimulates BM, but with none of the bad effects from laxatives like gas and bloating, and it is not addictive at all. It was the first thing I tried that actually consistently works - it has been a godsend suring the process of healing my IBS.

                      I've been doing all of the above and I've actually made dramatic improvement in healing my chronic constipation/IBS, which I never could have done without the info from gutsense.

                      Anyone who claims you need fiber is completely misinformed.

                      Your problems may not be as severe as mine, but damage from excessive fiber takes years to accumulate, and it's better to fix the situation before it gets past the point of no return. Fiber Menace does a beautiful job of explaining why people experience constipation when switching to low-carb diets, and why increasing fiber 'seems' to fix the problem, at least short term.

                      The links below have lots of great information:

                      GUT FLORA

                      Gut Sense: How to reverse and prevent constipation in children and adults

                      http://www.marksdailyapple.com/forum/thread60555-2.html

                      BestBetter :-)
                      My gosh i sound like you - but still working on the fiber (the whole diet thing with meats added in/X-vegan now) so i have to ask you some things:

                      1. how is hydro-C any different, in how the body responds, than regular vitamin C powder?
                      2. Please Please give me an example of your daily diet now so i have some idea of what it should look like for someone (me) with IBS constipation. Did meats help? Fats, and which ones? Do you cook all your veggies, or can you do a salad without problems?
                      3. what foods have been key for keeping you regular and comfortable?
                      4. now that you cut out most of the fiber, can you do low carb (suppose higher fat?) without constipation result?

                      thank you BestBetter!!!

                      Comment


                      • #12
                        I can answer #1 for you. It's "buffered" C, meaning it also has magnesium and potassium. You take those to avoid dehydration, I believe. You can see the ratio of C to mag and potatssium in Hydro-C on the gutsense site. I bought a buffered C powder on Vitacost with the same ratios.
                        Depression Lies

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                        • #13
                          Thank you! I have regular vit c crystals off vitacost by the soloray brand. I find water retention issues if I accidentally have too much. Maybe the buffered C helps that.....

                          Comment


                          • #14
                            Originally posted by Alykat View Post

                            BestBetter :-)
                            My gosh i sound like you - but still working on the fiber (the whole diet thing with meats added in/X-vegan now) so i have to ask you some things:


                            2. Please Please give me an example of your daily diet now so i have some idea of what it should look like for someone (me) with IBS constipation. Did meats help? Fats, and which ones? Do you cook all your veggies, or can you do a salad without problems?
                            When I was doing an elimination diet to figure out what the hell was causing my IBS, I decided to eat almost a 100% meat diet for a few weeks, because as far as I knew, meat was not likely causing my problems, and I suspected FODMAPS issues. During those weeks, I was eating a lot of meat, fish (fresh and canned stuff like sardines and oysters and clams), and avocado. I was also only eating one huge meal a day, because I was operating under the 'primal brainwashing' that eating fewer larger meals was the one right way to eat, and I figured the down time would be good for my digestive system. Nothing against IFing,the science behind it is sound, and for some people, it can be a good thing. However, it is notoriously bad for IBS, and the mindset on this forum tends to lean towards fanaticsm when it comes to eating fewer, bigger meals vs. more smaller meals.

                            During those weeks, I still had all the same problems, and I think it was due to 1) eating too much at once, which is a common trigger for IBS peeps and 2) some days eating a lot of avocado, which I didn't realize were such fiber bombs. I was trying to eat high fat and high protein, but those extra fats didn't help as long as I was also eating too much fiber and too much at once.

                            My diet has changed somewhat radically over time. I'm still gluten/dairy/soy free (for 5+ years), and I still avoid omega 6 crap oils and HFCS like the plague, but I discovered that I personally feel better on a higher carb/lower fat diet, mainly due to what I'm assuming are hypothyroid issues. Now that I'm in 'IBS remission', I still eat the same meat/seafood things I was eating before, I still eat plenty of fruit (though everything is peeled and deseeded, if possible, and I don't eat a lot of berries).

                            I eat a good amount of starches (like tubers, white rice), but the main difference is my vegetable consumption is lower. I used to eat tons of big ass salads, but now I'll have a small salad only occasionally (and usually only if I'm at a restaurant and there aren't better options). A small salad isn't a problem. When I was still healing, I was very strict about avoiding all insoluble fiber. Now that I'm healed, I can get away with having some, and I could probably eat a little more than what I do now, but I don't want to push my threshold, and as time passes, I have less and less interest and desire to eat fibrous vegetables.

                            I used to eat tons of leafy grean stuff, like kale and chard and spinach and collards, but I rarely have those now, and if I do I eat only a small portion. I tend to stick to lower fiber stuff like bell pepper, zucchini and other squashes, onion, carrot, etc... Also, I rarely eat any veggies raw - everything is cooked.

                            I still am extremely careful to consume only good quality saturated fats, and I use coconut and palm oil (and ghee, since it doesn't contain casein) for cooking. I think these fats are really important, and probably help with some of the behind the scenes repair work, but my personal experience was that they didn't make any difference until I got the other pieces in place.

                            Originally posted by Alykat View Post
                            3. what foods have been key for keeping you regular and comfortable?
                            When I was suffering with IBS, nothing kept me regular. When I first started my little protocol of bone broth, probiotics, L-glutamine, smaller meals, and low fiber, it was more about NOT eating certain foods. Dried fruit was a real problem, so was anything raw (except for fruit) or anything high in fiber, like most of the vegetables I was eating at that time. The only thing that helped me to produce BM was Hydro-C.

                            NamelessWonder mentioned on another thread that it works by the same action as Magnesium does (did I get that right?) but for some reason, Magnesium never worked for me back then when my IBS was really bad, I don't know why, I'm just a weirdo, I guess. I've noticed that increasing my starches and eating stuff that contains soluble fiber (now that I'm healed) works well to keep me regualar, in addition to probiotics. Also, now magnesium and regular vitamin C work for me if I miss a day or two, where none of those things used to work before (maybe I had too much inflammation and messed up gut flora?)

                            Originally posted by Alykat View Post
                            4. now that you cut out most of the fiber, can you do low carb (suppose higher fat?) without constipation result?

                            thank you BestBetter!!!
                            I can eat whatever levels of fat I want without IBS worries; for me, fat doesn't seem to make any difference. It neither causes constipation, nor improves it. I've heard that eating high fat helps some people get regular, but again, I'm a weirdo who never seems to respond to things the way other people do.

                            My motivation for eating low carb paleo was for health reasons, which ended up backfiring and causes me even more health problems (IBS flares, severe hypothyroid symptoms like lower body temp, fatigue, depression, etc...). It's a little frustrating to keep hearing all these glowing endorsements from people who magically got healed by primal eating (I'm happy for them, but a little bitter it wasn't my experience). I've never been able to lose my little bit of extra weight by eating low carb, so I have no reason to return to that way of eating.

                            If I wanted to, I could probably reduce my intake of starches and eat more eggs and organ meats, and more low fiber veggies, but i think that keeping vegetables limited would make it more difficult to have enough variety, though in theory it could probably be done.

                            Just remember that IBS is really a n=1 situation. What I've done may or may not apply to you. You might be able to get away with more fiber than me, or certain things might be problematic for you that weren't for me. I had to go through A LOT of self-experimentation before I finally figured out what my problems were and what I needed to do to fix them. And once I figured it out, it still took months before I saw serious progress.

                            Don't give up, I guess is what I'm trying to get at, and don't forget to look at other factors that could be causing problems aside from the actual food. For example, for me, stress is a trigger, as is eating too much at once (which never used to be a problem until I started IFing and eating one gigantic meal a day, which probably triggered something).
                            Last edited by BestBetter; 11-05-2012, 04:26 PM.

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                            • #15
                              Also wanted to throw this out there:

                              SIBO (Small Intestinal Bacterial Overgrowth) from what I've been reading is relatively common and is closely associated with IBS and autoimmune disorders.

                              I've been researching this lately because I think it's what my husband has (his IBS symptoms are totally different from mine).

                              It's something that is worth looking into, especially because it seems to be extremely easy to treat (a round of antibiotics that only have localized action in the small intestine, so they don't have the systemic problems that most other general antibiotics have). It's an easy thing to search online, here's one website I found helpful:

                              Symptoms - SIBO- Small Intestine Bacterial Overgrowth

                              Associated Diseases - SIBO- Small Intestine Bacterial Overgrowth



                              Also, if paleo/primal has made your health issues worse (or created new ones) like IBS and low blood pressure, among other symptoms, and a low fiber/probiotic diet doesn't seem to be helping, you should look into histamine intolerance. If that's your issue, it should be easy to tell by avoiding foods that contain or trigger the release of histamine in the body. It's another easy thing to search online, here's a quick link:


                              http://www.histamine-intolerance.info/
                              Last edited by BestBetter; 11-05-2012, 03:30 PM.

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