11/20/15- Paula's Eating/Exercise Journal: Sunday

by Paula (Clean Eating Expert) 21. November 2014 14:49

There is a new train of thought about solutions for sufferers of IBS.  The name of the theory is called Podmaps. 


Podmaps involves removing certain fruits, vegetables and dairy from your diet in a staging process because of the person’s intolerance to them.  By removing them, and then re-introducing them on a schedule, you can evaluate your personal intolerance to them and if their re-introduction aggravates your IBS symptoms (Wall Street Journal-November 8, 2011).


The Fodmap foods to eliminate include apples, apricots, cherries, pears, watermelon, and dried fruit.  Also included are asparagus, broccoli, cabbage, eggplant, garlic, mushrooms, onions, wheat , rye, pasta, bread, cookies, cow’s milk, custard, ice cream, yogurt, soft cheese, artificial sweeteners, chick peas, kidney beans, lentils and soy beans.


The Australian dietician, Sue Shepard, explains that podmaps are different than people with celiac disease (gluten intolerance).  It is different because many people can eventually re-introduce foods from the list, where people with celiac have a permanent allergy to wheat products.


If you suffer from IBS symptoms like I do, you know that you would try anything to reduce your symptoms.  This idea does not involve medications so why not investigate further, and give it a try.


Sunday- 11/20/11 Workout Diary:

day off

Sunday- 11/20/11 Food Diary:


2 egg whites, 1 whole egg with 2 tsp fat free feta, 1 whole wheat pita, 2 slices tomato (245 cal.)

2 pieces Ezekial toast (160 cal)

A.M. Snack-

whey protein shake (125 cal)

1 sliced yellow sweet pepper (40 cal)


5oz organic chicken over 2 cups raw spinach, 9 cherry tomatoes, ¼ cup blanched broccoli, less than 1/8 cup thawed frozen adamame (230 cal.)

P.M. Snack-

1 low-carb, whole wheat tortilla, 1 " square goat cheese(180 cal.)


1 whole wheat baguette with balsamic vinegar and EVOO (160 cal)

4 oz Salmon (I pan sear this with seasonings and Pam) ( 240 cal.)

½ cup cooked Quinoa (155 cal)

1/2 cup green bean succotash (80 cal.)


3/4 cup mixed berries with 1/2 cup non fat Greek yogurt (170 cal.)






Comments (4) -

11/22/2015 9:30:24 AM #

Thank you for today's post. Just read WSJ article on fodmaps. First I'd heard of this. Makes a lot of sense.  Gives another meaning to "Clean Eating" !

11/22/2015 2:22:36 PM #

People that suffer from these symptoms are always looking for some relief, including me!  'Ive seen 4 different doctors, had accupuncture, modified my diet, tried food allergy testing (negative), and had a colonoscopy ( it wasn't difficult, and came up with a negative result)- none of it changed my symptoms when they act up.  I don't know what the answer is, but I'm willing to exchange some of the vegetables mentioned in the article to see if it makes any difference.
I do find some relief with constipation with Smooth Move Herbal Tea.  It doesn't relieve the acid in my stomach, but someone told me to try apple cider vinegar.
I appreciate your feedback, and hope to hear from you again.
"Like" the blog on Facebook, and share our clean eating ideas with your friends.

11/23/2015 2:34:46 PM #

Relief would be great. Have had gut problems forever. Nothing debilitating but more embarrassing than anything. I'm sure there are many more people that will discover fodmap.

Found this site from Ausralia and the food list is not as extensive as the WSJ article.


Water intake is very critical to the body for proper functioning. From happy muscles to a clear head they all depend on hydration.  Have you thought of measuring and recording the amount of liquid consumed in a day in conjunction with your solid food and relating that to how you feel and function?  It's so easy to forget to drink during the day with our busy schedules these days. A volumetric record can remind us to consume water on a regular basis.  Understanding that some occupations do not allow for easy elimination of the excess, truck drivers, teachers, traffic police etc. have it rough !

A warm beverage to start the day; herbal tea / plain water may help to get things moving.  A coffee is also a good stimulant in many ways.

Good advice for a Happy Thanksgiving !  Thank you !

11/24/2015 6:29:02 AM #

Excellent ideas.  I agree with the liquid issue.  I typically start off with coffee early, then at breakfast I drink green tea.  I drink about 65 ounces of water throughout the day.  I have to stop by 3pm or I'm up all night using the restroom instead of sleeping.  One of the first tips I give people who ask me is to give up soda pop of any kind and drink green tea or water.  If you drink regular po it's filled with sugar, and if it's diet soda it's filled with sweetners.

Thank you for the link to that original article from Australia.  

I hope your food choices today make you feel special, but not over-stuffed.  Enjoy the treats, just in moderate sizes.

Happy Thanksgiving!

Comments are closed

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