I mentioned last month that I was trying to wean myself off stevia, and so many people had questions about why. So I thought maybe I’d share in more detail. **However, in the time it took me to actually write the post about this decision, so much has already changed and my choice to switch to agave is no longer applicable. Rather than elaborate on what led to my initial decision, I will give you the full story, and where I am now.***
I have a sweet tooth. A major sweet tooth.
Not that I’m proud of this, but I’ve eaten 50 dates as a single snack before. I’ve demolished a bag of carob chips without batting an eyelash. Nowadays, I try to be more mindful and practice moderation (and hopefully, the days of such extreme binges are behind me). However, the sweet tooth thing is still a serious problem (unless you’re cool with diabetes and obesity – which I’m not).
The worst part about loving sugary things is how it can spill over into every single meal/snack/food.
Flashback to the coffee-fueled college years and subsequent caffeine-dependent work life…
I don’t know about you, but I didn’t exactly love the idea of consuming 600 extra calories from the sugar in my coffee and oats. Who can afford that? When you drink ten cups of coffee before noon (circa 2008) and your oatmeal portion is triple the “recommended” amount, that adds up fast! Accordingly, I turned to fake sugars. Keep in mind this was before veganism and blogging entered my life. In college, I used to add 3 blue packets and 3 pink packets to my Starbucks coffees. Now I shudder at the memory alone. I’m really not proud of this, but I feel it’s necessary to give you some context about the sweet beast I’m dealing with here.
Once I started hearing the scary stats associated with aspartame and such, I turned to stevia. At the time (2009ish?) it was new on the market and hard to find…but tracking it down was worth the effort and $$$ because it was plant-based [and therefore deemed safe] and had no calories.
For a while, I was feeling pretty good about my sugar intake. I still required heavily sweetened foods, but I had discovered NuNaturals (love!) and was comforted by the fact that their products were allowing me to enjoy sweetened foods without massive amounts of kcals. The problem was that my taste buds were becoming accustomed to stevia and (like a junkie) I started needing more and more and more to get the same effect. It’s sick, but I’m trying to be honest here.
That wasn’t the only issue, though. I also had the problem of Starbucks. Starbucks doesn’t offer stevia at the milk/sugar bar, but being used to the insanely sweet fake sugars meant real sugar didn’t do it for me. I literally needed half a cup of sugar in the raw to achieve the same level of sweetness. So I was still using fake crap whenever I was out and about. And I felt so guilty about it, each and every time. How could I be so healthy in other parts of my life, but continue to put this cancer-causing-crap in my body!?!
I tried to quit cold-turkey several times. I tried to slow taper myself off the stuff. But weaning is hard and I never made it. When times got tough, I fell off the wagon (you know that whole “I had a horrible day at work, I deserve a damn soy misto with sugar free vanilla syrup” kind of self-talk). It seems so silly, but it truly was like an addiction. Every time I tried to break free I was sucked back in.
Cut to present day…
Last month I was getting headaches almost every day. They were bad and it was hard for me to do much of anything. At first I thought it was because I wasn’t drinking much coffee anymore (quitting caffeine is just as big of a beast to tackle as sugar). But when I made a small cup of half-caf java to try and help my throbbing brain, it only made things worse. As awful as this two week period was for me, three positives came out of it. (1) I lost my AM cravings for coffee, (2) my fried out taste buds started to re-set themselves, and (3) I realized that no sweet additives meant no headache.
Since I was already on the weaning path I decided to JUST DO IT. And so I made the commitment. No more fake sugar. Period.
Well, that lasted a week.
While I was enjoying consuming far less coffee (and thus far less sweetener), I didn’t feel great IBS-wise. Bloating showed up at my doorstep and brought his entire extended family. I’ll spare you the details, but at one point my stomach was more like a steel drum than a human body part. It was horrible.
So I started doing some research on agave nectar. Oh boy. There was a LOT I didn’t know, but that’s for a separate conversation (remember to take every source with a grain of salt).
The key thing I learned was how much my symptoms resembled those of someone with fructose malabsorption.
Symptoms (source)
- Bloating (from fermentation in the small and large intestine)
- Diarrhea and/or constipation
- Flatulence
- Stomach pain (as a result of muscle spasms, the intensity of which can vary from mild and chronic to acute but erratic)
- Vomiting (if great quantities are consumed)
- Early signs of mental depression
- Other symptoms include: aching eyes, fuzzy head, fatigue
So I started doing research. I looked up every medical article at work on PubMed. Then I remembered a link a dear reader shared with me about a diet revolving around FODMAPS.
WTF is FODMAPS you ask? I had a similar reaction.
FODMAPS stands for Fermentable Oligo-, Di- and Mono-saccharides And Polyols. They are known to cause GI discomfort in susceptible individuals and more and more research has been proving that a low FODMAP diet has widespread application for managing functional GI disorders such as IBS and IBD.
Fructose and fructans, which are polymers of fructose, are FODMAPs. And here’s the real kicker, foods containing added sweeteners and agave nectar are the most aggravating.
Ironically, stevia is one of the best tolerated sources of sweetener for those on a low FODMAPS diet. Other well handled sugar sources include regular (vegan) sugar, brown sugar, maple syrup, and coconut sugar.
Knowing which foods are low in FODMAPS is tricky. It has to do with the ratio of fructose to glucose. If a food has more fructose than glucose (tipping the ratio to >1) it will likely pose a problem for those with IBS or FM and contribute to the symptoms I listed above (namely gas/bloating).
I’m currently doing a great deal of research on the low FODMAPS diet, so expect more information to come. I’ve also scheduled a few MD appts to get testing done and purchased a bit of literature to educate myself (like the responsible hippie that I am). In the meantime, I’m happy to report that the first week has gone BEAUTIFULLY and I’m really optimistic about how this will affect my IBS management.
Elise this is such a great post!!
I can relate to so much…
On everything from the amt of sugar it takes to equal the super intense sweetness of stevia
Coffee bars not having the choices you’d like
Being addicted to caffeine/coffee
Yep, I’m there.
And also the whole agave thing. I’ve been reading this debate for almost a decade with agave, Mercola, is agave any better for you than just regular sugar b/c in the end, sugar is sugar…just musing here..but yes, have tossed it all around in my own head for years.
Fructose malabsorption…I need to read about this b/c I know my gluten intolerance and food allergies/intol’s all overlap and nothing is a “perfect explanation” for what I go thru. Sometimes I feel like I have it figured out and then…I don’t. A missing piece. Maybe this is it?!
This is a really amazing, and to me at least, hugely relevant post. Thank you so much for all the background information, I look forward to hearing more as you navigate this new path!
What an awesome post! Thanks!
Wow–what an enlightening post! I am horrified and surprised to see that I share ALL of those symptoms…and I am about to go through a procedure that will hopefully help me get a better handle on my own digestive issues. I am curious to hear which foods you’ve been avoiding now and which you’ve been enjoying more of? Thanks for this great post!
This is such a wonderful post – glad you are trying ton conquer the sweet tooth beast. I need to conquer my salt cravings….you should chat with Jessica who writes for our site – she actually specializes in digestive issues…and she’s the bomb, so you know, just saying. 😉
Thanks for this E. I want to share that there was mass bloated and gassy-ness last night, which made my “talk” that much more difficult. Breaking up is hard to do.
honestly, you should’ve farted in his face.
well, at first it was about the sweet tooth…now its more about finding what my body prefers and rejects. ill look into what jessica has to share too though. thanks 🙂
oh you’re welcome…I need her to help me curb my salt problem….its not good and I know that but I CANNOT stop. Well, I can…I just haven’t yet. 😉
ill definitely get into specifics once i know more…for now im trying to eliminate all the FODMAPS (dairy, wheat, certain fruits, beans, etc.) but later i will reintroduce them slowly to see which i can tolerate and in what amounts. the diet is not NO FODMAPS, its LOW FODMAPS. so its important to learn what works best for you and individualize it as it suits you. thus far im gluten/wheat free and feeling great. obviously the no dairy thing is no issue since ive been dairy free for a while already. the no beans thing has been hard, i crave hummus like crazy. but im determined to see this through and do it properly. apples are also on the no-no fruit list, which is another struggle for me. that said, there are loads of fruits (fresh and dried) that im still fine with – along with nuts, most veggies, squash, sweet potatoes, quinoa, and other gluten free grains…so it will be a process to sort it all out.
this is the site ive found most helpful (i bought the book from the same author): http://www.ibsfree.net/ibsfree_at_last/
Elise – I am in the same boat, gal! It is horrible – my favorite snack in the world – an apple! – is one of the major culprits (due to it’s high fructose – low glucose content). It was a sad day that I realized it was my daily apple that tore my stomach to shreds, amongst other things, of course :(! Good luck with your studies – I found a few good references, posted here: http://stickyfemme.tumblr.com/post/2943912407/more-on-fructose. and here:
https://health.google.com/health/ref/Hereditary+fructose+intolerance
All the best
Meg
hahaha! I should’ve but then he would have a tainted image of a perfect brown thing he’s missing out on. I’m starting to think I came out with a win here. I’m also starting to feel again. =)
Hey I’m really new to your blog but I’m so happy I found it! I love your eats. This post is so interesting.. I’ve been experimenting with different sweeteners lately since I found out my body doesn’t process sugar well at all. Did you read in there about honey? I wonder where that comes in on the scale?
thanks for the great resources!! just out of curiosity, how do you tolerate soy products (tofu, tempeh, soy cheese, soy milk, soy yogurt, etc.).
honey is ok on the low FODMAP diet. i dont eat honey, however, because its not vegan.
I have a LOT of trouble with soy products…tofu and tempeh are a no go entirely, same with soy cheese/yogurt. Even edamame can set me off. Boo! I can generally tolerate a splash of soy milk in my coffee, but that’s about it. One other major culprit to look out for is pure cane sugar or “fruit juice sweetener” – usually one or both are in most GF cereal options, so even they are off limits! I miss cereal. 🙁
Hmm I’ve never heard of FOODMAP and glucose malabsorption. I look forward to seeing how it goes for you and I might do some reading on it too. Glad its going well for you so far.
Wow, I’d never heard of FODMAPS before. I love that you’re such a researcher, that’s totally how I am. I hope it all works out and your IBS becomes easier to manage!
Elise, thank you for this post and PLEASE follow it up with what you have been doing to ease IBS.
I’ve just been diagnosed with IBS-C and I’m getting so tired of wondering whether today is going to be a good day or not. I’ve had peptic ulcers and GERD for about 2-3 years but more and more symptoms are looking like IBS. argh… it’s so frustrating.
THanks for mentioning FODMAP- I’ll be trying it out.
Tell us how it’s been going with you!
and dammit, I JUST bought a tub of Sabra’s roasted red pepper hummus today! 🙁
Great post! I have to admit that I have been down the same path and self-diagnosed a fructose intolerance. I’ve also been trying to cut down on gluten because as someone with a similar “I have GI problems all the time and don’t know why” problem, I figure it’s worth trying to cut out all possible culprits to really know what I’m sensitive to. I know you’ve been considering gluten free options recently (or I think you mentioned that?), and I just wanted to let you know that I’ve found a lot of gluten-free options (like Udi’s products) have more fructose in them than their gluten counterparts. Just watch out for it! Good luck… I know how annoying this whole ordeal is.
so interesting! thank you for bringing this to attention, as i always wondering why i look 5 months pregnant (ok, i eat lbs of veggies, but i love them way too much), and why times my stomach is in shambles, like, so much pain and pressure. cant wait to read up on this, and cant wait for more from your posts.
*i am always wondering…* oops.
I’ve had the nagging feeling that a FODMAPS diet might be right for me for a while now but I’ve never investigated too far into it because I’d hate to have to give so much up. I already do the gluten-free thing and am an ovo-vegetarian and that makes it hard enough to eat out with friends.
I will be watching eagerly to see what you learn on this! I have suspected I have a similar issue with fructose malabsorption after some google doctoring 😉 but never tested it out 100%.
hi elise! i’ve been stalking ur blog for some time! 😀 great blog!! i can totally relate to having tummy issues, unfortunately i haven’t figured out the aggravating factors of mine yet :/ but very informative post! i’m in college in india now ( gonna be a dentist babeh!;) ) so as u can imagine, a lot of stuff isn’t available here ( and i’ll be damned coz amazon doesnt ship here haha!! )keep up th gd writing!
I could relate to using alternative sugars. I once had a huge sweet tooth that it was detrimental to my health. I actually turned to the artificial sweeteners as to help me with my excessive sugar intake. It helped a little, but I think other factors contributed to controlling it as well. I haven’t heard of FODMAPS and the info about agave nectar. It IS super interesting though! Thanks for shining light on these topics! Hope you’re feeling better.
I have a HUGE sweet tooth! It’s ridiculous! My co-worker says the way I eat sweets is sinful! I to have tried many different ways to avoid the calories in sugar. I have tried allowing myself a treat once a week, every other day…you name it, I’ve tried it. In the end, I always fail 🙁 But about a year ago, I started using agave nectar in place of sugar occasionally, and now I almost never use sugar. But alas, after reading that article (even though it is only one source) it looks like I’m not really doing myself any favors. Sad day! But thanks so much for the post. I’m glad I’m not the only one who inhales sweets!
Wow. You just helped me in more ways than I can describe. I always knew I didn’t match IBS perfectly because it only happened with certain foods. After reading your posts and the wiki on fructose malabsorption, I am just amazed. All this time I have been sensitive to sugar. Thanks so much!
I have heard a lot about FODMAPS, hope it´ll work for you 🙂
Why is eating so hard sometimes??? I’ve suspected for a while that there is something in my diet that is bothering my GI but I have no idea what it is, so I ignore it 🙂 Good luck with the low FODMAPS diet.
Last summer, despite following a gluten-free, vegan diet (with what I thought were only “healthy” sugars, like agave and stevia) I had horrible IBS, to the point where I was actually in the emergency room (lets just say I can relate to the steel-drum feeling!) Researching possible other intolerances, I discovered fructose malabsorption and began experimenting with a low FODMAPS diet. It was amazing-seriously, like a magical cure for my IBS. Yeah, I’m still occasionally tempted by a fruit juice sweetened cookie, but as long as its only once in a while, my body can handle it now. I can even tolerate foods I used to have issues with, such as nuts.
Yes, being the vegan who also doesn’t eat sugar can get tough, but it’s so worth it! Also, you might be surprised how understanding people can be- in my experience, a LOT of people have trouble digesting fructose. Good luck!
I will be REALLY interested to hear more about FODMAPS. I have IBS and can’t eat sugar because it wreaks havoc on my system. I don’t have much of a sweet tooth, but even without added sugars I’ve noticed that I can have problems with my digestion that are similar to those I experience with sugar when I eat certain foods. The other day, for instance, I had a potato and kale soup that was SUPER heavy on the potatoes and I felt like I had eaten a candy bar! Maybe potatoes are not a high FODMAPS food, but it was still an interesting observation nonetheless. Any resources that you are reading that you could point me toward?
Nevermind, just saw your link above in the comments 🙂
This is an awesome post – I’m definitely going to look into FODMAPS as well. I have looked into fructose malabsorption in the past and definitely thought that I fit those symptoms. Food like dried fruits have always killed me. I’m blanking on what else bothers me but I know there were other high fructose things. I’m also super sensitive to those added fiber supplements like inulin/chicory root and I know those are fructo-oligosaccharides. Can’t handle sugar alcohols either. I do ok with soy in tofu but can’t handle edamame very well. Super interested to see what else you have to say about this!
Such an interesting and inormatie post! I’m definitely curious about the FODMAP diet and will be researching it further. I look forward to hearing how this continues to work for you!
Katie : )
it’s crazy how much alike we are in this aspect. i’ve even gone through the same thing at starbie’s! maybe i’ll tag along on your journey to become sweetener free! 😉
xo.
I also would like to start calculating my sodium intake…I know it’s gotta be up there!
Wow I can’t wait to hear more about your journey in learning more about the FODMAPS and implementing it! I’ve often wondered if I have a problem with fructose malabsorbption. You know how it can be though… With ibs it’s just so damn hard to tell sometimes. You think cutting out x y or z makes things better for a day or so but then you’re not sure anymore, and was it x or y that made the difference anyway? That’s how it goes for me anyway. It sure gets frustrating trying to figure it all out. I look forward to hearing more about what you discover. Maybe I’ll give it a try! But no hummus?!?! Sad day.
This is such a wonderful post and so informational!! I am excited to learn more about your sugar journey as I am such a sweet-aholic!! Seriously!!! I feel like I need something sweet after lunch & dinner! Lunch is easier, but for after dinner, I feel like a small treat is a must…of course, I have lots of healthy treat recipes, but still…sometimes I feel it’s a bit out of control! 🙂
This is really interesting to me because I have a lot of undiagnosed stomach issues and they are really similar to what you’ve posted about the fructose malabsorption. Like really similar.
I can’t do fake sugars at all. If I have like two sips of something with splenda in it, I feel sick. I do, and this probably isn’t a good thing, carry packets of stevia in my purse so I can go to Starbucks.
thanks for such a great post! I have a very similar battle and the info you provided is so helpful. I stupidly “trained” myself to chew a piece of gum to avoid grabbing more chocolate…and now even getting off the gum is proving difficult. good luck with you break up and please keep sharing. love your blog!
LOVE that you don’t live on pure air and can relate to the rest of us with an undying love of sweet (I also use stevia & coconut sugar). I don’t want to give up dates, Yerba Mate, Or tahini (not on the Esselstyn diet-which I flirt with every decade 🙂
Hope that Stevia comes out okay in the end!! I also get bloated, etc….depending on what I eat and I REALLY don’t want to give up stevia!!
Thanks so much for sharing this. I had never heard of it but think it may be something I’m experiencing since a bout of pancreatitis a few years ago. I became vegan for this very reason and still can’t tolerate apples (eating one sent me to the ER by ambulance–thought I was dying from the pain!) and beans and soy don’t do well in my gut either. Can’t wait to see what you share and I am going to continue researching on my own. What would we do without such great bloggers like you??? 🙂
I also discovered FODMAPS after eliminating gluten, dairy and soy didn’t do the complete trick on my bloating and gas/pain. It helped but I found that eating certain veggies and fruits and combinations of certain veggies and fruits would just kill me with gas/pain/bloating. However the FODMAPS is a new thing and requires a lot of leg work and research and experimenting for yourself as you well know. I have the same book and it has been helpful but I think there is still a lot to be discovered in this area of intolerance. I look forward to your findings!
one of the most helpful posts i’ve read in a LOOONNNGGG time! i’ve had some of these symptoms lately, and now i feel as though i am going to be doing more research too…
I’m new to your blog but I really appreciate this post. I have IBS as well and never thought about my sugar consumption. I dont drink coffee because of my IBS but do drink hot tea & honey/agave. Maybe I should think about just sticking with the brown stuff. Looking forward to your next FODMAPS post.
well even if you weren’t on a FODMAPS diet, agave is just high fructose corn syrup with pretty advertising. i was thinking why on earth you moved from stevia to agave on my run the other day.
yes, i think about people whom i don’t know but whose lives i read about on my runs.
anyway, i was looking at your stevia/agave switch more from the standpoint of the weston a. price foundation (i know there followers can kind of be these raw dairy cultish people but even as a vegan, there are things you can take from it like using only natural sugars, eating more fermented foods, etc.)
the most natural sweetners are: honey (but not vegan), date sugar (made from dried dates), low or unrefined cane sugars (may be called rapadura, sucanat. i get sucanat at whole foods for my hubby. he loves it in coffee. it has this delicious molasses smell to it.) molasses, sorghum syrup (sorghum flour is awesome in gluten free baking btw), maple syrup and maple sugar, coconut and palm sugars, and last but not least green stevia.
i don’t think you need to break up with sweet foods but maybe add more greens. not that you don’t eat enough but i do find that if i start my day off with sweet oatmeal i tend to crave more sweet whereas if i start my day off with greens (salads, green juices) i tend to crave more greens and mustard (weird i know).
good luck with fodmaps though. i have read about it although i don’t have ibs so i’ve never tried it.
Wow, I’ve never heard of FODMAPS, but this info is fascinating. I, too, suffer from IBS and though I don’t have a sweet tooth I know I don’t tolerate a lot of sugars well. I will have to do some more looking into this.
I also wrote a blog post recently titled Breaking Up is Hard to do! My break-up was with coffee, so I definitely feel your pain!
Fun finding your blog today!
im glad you found me too! yes, coffee is definitely a monster to tackle…ive reduced my intake drastically (a few cups a week) and even that was hard. im content with the moderate amount i drink now, but im very mindful that it doesnt escalate into a full blown addiction again.
ive never tried sorghum syrup but the idea of using its flour in gf baking intrigues me. this comment was so helpful. like, so so so helpful.
i love that you ponder my life decisions while on a run 🙂 thats where i do much of my thinking too – and since my GI system is such a whack job, i certainly dont mind extra brains on the job. haha. anyways, thanks again for sharing. i really appreciate the info.
hey alex! id definitely consider trying coconut sugar. i found that has been the best for me in terms of eliminating symptoms and also weaning off sugar a bit. it has one of the lowest glycemic indexes and it tastes really good too.
i promise to keep you informed of my FODMAPS progress…
seriously, i felt like the heavens opened up when i discovered this. LIFE. CHANGING. i cant describe to you how much better i feel…and it has subsequently spilled over into the rest of my life. im just so much happier now that my gut isnt fighting me so much.
exactly. like you said its a highly trial and error based diet. and at first, just knowing the fodmaps, is helpful…its like a guideline of where to start and then you individualize it as you tolerate various foods and combos and amounts. im hoping to reintroduce things slowly over the next few weeks/months and see how it goes. ill let you know!
awww…thanks sarah! i have to be honest, reading about this and trying it has been mind blowing. it has literally changed my life. i am just thrilled to share the good news with my fellow ibs sufferers. ill keep you informed as i navigate fodmaps myself…
haha. please remove me from that pedestal in your head!
i love coconut sugar and so far both that and stevia have been ok for me…which is likely because ive eliminated the rest of the fodmaps foods. its been such a crazy learning curve finding out which foods are higher in fructose and thereby aggravating. im telling you this has been a life changing past two weeks.
chewing gum can be so harsh on my stomach. anything that has sugar alcohols or ends in -ol leads to bloating…candied ginger is my gum. 🙂
look into fodmaps. seriously, it changed my life.
EXACTLY. with ibs, trying to draw a conclusion of the side effects from one food is as ridiculous as it gets! i would feel fine with one thing one day and the next it would make me feel like i was birthing a baby cow any second.
lately my flare ups were the most horrible ever though, and i was not willing to give up and just write it off to ibs. it was too awful.
and then my research led me to fodmaps. im telling you, its worth the trial period just to see if it could help you.
ive been smiling from ear to ear with my non-bloating, non-painful gut. life. changing.
its one of those “just do it” things. so tag along with me and just do it. your future cancer-free self will thank you.
ive written to sbux a few times about getting almond milk and stevia…so maybe if we all did that?
oh salt. another mountain to climb…
one thing at a time!! haha
it sounds like you could benefit from fodmaps too. i promise to share more as i navigate the lifestyle…
so far so good – ill keep you in the loop as i go along 🙂
its been an amazing change in just the past week (which is crazy to me!).
im already delighted beyond what id ever hoped for and feel like my ibs has been much better managed. ill share more as i continue down this path.
dude, i went to costco last week and now i have SO MUCH hummus thats teasing me from the fridge. and a few cases of apples that are equally as taunting. so i feel for ya!
fortunately, the lack of bloating and general GI well being outweighs the desire to have high fodmaps foods. i recommend giving it a go because the studies ive read have all indicated its a great diet for ibs sufferers. so far, im the proof! ill share more as i continue on my low fodmaps journey.
thanks for the heads up. im going to have to be especially diligent with label reading now.
another one to watch out for in gluten free baking mixes are the bean flours (garbanzo/fava) because beans are a high fodmaps food. im not sure if these are the same concern in fructose malabsorption, but for the sake of using a low fodmaps diet to manage ibs, beans are a no-go…at least in the elimination phase. once i start reintroducing foods, we will see…
ill share more as i go. i can definitely relate to the pain and pressure and pregnant belly 🙁
ugh. i hear ya. im like the WORST dining buddy ever.
ill keep sharing as i go along.
oh boy. i bet its a bit harder in india to manage GI issues. how sad that amazon wont ship to you! i bet you are a nightmare when you go through customs, haha. id have a mini whole foods packed up to bring back every time i came back to the states.
thanks leng. its been an amazingly quick and noticeable change for me. life changing is really how id describe it. im hoping my ibs symptoms will be much more tolerable now that im learning about which foods are higher in fodmaps and how to navigate a diet thats low in them.
im so so glad to have helped you. believe me, i know what youre feeling. i was AMAZED when i discovered the effect of reducing fodmaps in my diet. i cant even tell you how much of a difference it has made. good luck!!
so far so good!
right? i find myself jealous of others and their pain free eating and normal GI systems all the time…but thats not helpful or productive.
i HIGHLY recommend learning about fodmaps. at the moment, im in awe of how life changing it has been for me.
thanks so much for sharing your story!! we need more and more people like you to help spread the word. i think that ibs sufferers are so accustomed to shrugging off pain and gas and bloating, but it doesnt have to be bad all the time. learning about the low fodmaps diet has already changed my life and its only been a few weeks! before doing research, i never would have thought to consider a fructose intolerance but apparently its very common and (like wheat/gluten allergies) goes undiagnosed. i think this will be the next big discovery for those of us with GI issues.
hey sarah. the above link is a great resource. ill also continue to share more as i go…potatoes do have a lot of fructose, but thus far, having them in moderate amounts has been ok with me. the thing about the low fodmaps diet though, is how you individualize it. once you have done the elimination challenge (removing all foods with fodmaps) you slowly reintroduce certain fodmaps foods. each person tolerates different kinds in different amounts. the book (and website) i linked above has great plans to walk you through it. it tells you what trouble in one category may indicate and in general is a very helpful tool in navigating fodmaps. ill share more as i continue down this path, too.
It’s my first day of going gum-free from chewing like 6 pieces a day and I feel great! I’m looking to really check labels now for sugar alcohols…I admit, I’ve been guilty everytime I pop another piece in mouth.
I’m slowing cutting out high fodmap foods from my diet. I just broke up with my last apple today. 🙁 (but my head is telling me: “It’s fall! Apple season! What are you talking about!? no apples?!?!!?!?!? blasphemy!”)
oops, I meant to write this on the comment one above but I think I pressed the wrong ‘reply’ button! :S
no worries. i know exactly what you mean though. i can hardly talk about it right now im so sad about the lack of apples and hummus in my diet.
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Now I need to look into FODMAPS more. I don’t put sugar in my tea or coffee but I do use agave in all of my gluten-free baked goods. I’ve been wanting to research more but am never sure what to trust or what will work. Plus, I don’t want to give up sweets all together forever. How sad would that be?
I read your post at lunch time today and thought about it several times and have tons of questions/thoughts. I never heard of FODMAPS before, but I found the apple info interesting. I can never eat an apple on an empty stomach – total stomach jitters for the rest of the day, no matter how much I eat afterward. I never put together that gum acts the same way as the apple. I’ve noticed that some gums make me feel famished after, but now think it’s most likely more the jitters. I had heard about agave and how fab it was for a long time, but felt it was too good to be true, but then decided why not, bought some at Costco only to read about a month later that it’s highly processed. UGH.
I reread the post tonight and now I’m confused do you consider stevia a fake sugar too? Do you think it is too sweet or were you only referring to the pink and blue packets?
I tend to think that sugar is sugar no matter how you make/grow it. So I’ve tend not to believe some of the things saying this or that is low glyccemic and think of it as all marketing hype and not enough research done into it. Im thinking along the lines of brown rice syrup. Have you seen anything on this? It is so confusing.
Thank you for sharing and being honest. I think it helps to keep us all informed and makes us think and connect dots we didn’t think of connecting.
You know I’ve heard you need to try something 19 times before you like it…might work for coffee/tea w/out sugar. I stopped using sugar in it years ago and only missed it for a short time.
Good luck,
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Thanks for the shout out, and high-five for FODMAPs! It’s great isn’t. It seems that over here, our MDs don’t do testing for fructose malabsorption etc. We just seem to do everything IBS wise with trial and error rather than ruling out other causes.
I’m also a sugar addict, and chewing gum addict (FODMAP alert). I’ve never been into the fake sweet stuff. I’ve cut back on the gum but the sugar is another story. I’m trying to the limit the sugary stuff to my soy yogurts (which I love), candied ginger, and dark chocolate. I have been eating far too many wine gums (know the sweets?), and other sweets over the summer. Meh. It’s hard being a healthy living blogger when you have major weak points in your diet (mine are defo sugar and wine).
I’m about to email you xxx
That’s how I felt to Averie! I defo recommend giving it a go xxx
PS I’m overwhelmed by your comments! Can’t believe there are so many of us with sensitive tummies x
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great post! a reader of ours once told us about FODMAPS, glad to hear it is working for you. To be honest, we did a quick resesarch on it, but other things took over and we forgot. And then recently I just got a new book, DIER WISE: Let your body choose the food that’s right for you by Prof. Keith Scott-Mumby. So far loving it!!!! I have not mentioned it on the blog yet, as I am still reading and taking it all in. It has changed my way of thinking on food, and that not all healthy foods are healthy for everyone. Really interesting stuff and about to reexamine my diet. I will have to look more into the fodmaps now too. So much to consider when dealing with stomach issues, but do feel we all can be symptom free 🙂
xoxo best of luck to one sugar lover to another
michelle
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I’m a bit confused – is there an issue with stevia? Is it bad for you? I have stevia in my coffee/tea daily – should i be alarmed and cut it out of my diet?!
no no no. definitely not. stevia is safe as far as ive researched, no reports to contradict it yet…im just not confortable with needing something and then becoming more and more and more dependent on it. y aknow?
Thank you so much! I only have one drop stevia per cup of coffee, twice or three times a day and find it sweet enough, eve though I have a huge sweet tooth. Hopefully you will become less and less dependent on it! Good luck!
I have a huge sweet tooth as well. There have been times where I have consumed my weight in dates! seriously one day I was just having a date craving and probably ate 50 plus. And I love carob chips as well. I actually prefer them to chocolate and have went to the store many times just to eat like half the bag. But like you I’d like to think that those days are behind me because it’s just not healthy. But there were also times that I found my self needing more and more stevia. Like a junkie, lol. So i have to take breaks from it. I so love your blog! 🙂
its like youre my long lost twin!
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My 5-year-old daughter has Fructose Malabsorption Disorder. I’ve got to tell you, the day we started a strict low fodmap diet, the changes were drastic. Of course, we had just done 4 colon cleanses in two weeks and a round of meds to get rid of her SIBO, but then, the day we took out most of the fruits and veggies she couldn’t have? Miracles.
thats fantastic news. its amazing isnt it. i really hope this diet gets more face time as more and more people seem to find it to be the answer to their GI symptoms. it may not be a cure but its management at its best.
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Hello!
I just found out that one symptom of Fructose Intolerance is SUGAR CRAVINGS!
This explains so much for me! and looks like it explains alot for a few readers here as well!
aha!!
Hi Elise!
I just found your blog and I love it. I’ve also struggled with GI issues and was wondering if you’ve ever been tested for candida? Symptoms sound very similar to candida overgrowth. This post is old and it sounds like what you’re doing is working, but I though I’d mention it! Happy Holidays!
thanks for the comment…i was never tested for candida, but i did suspect that was the cause for a while. i never did breath testing either. if fodmaps werent working so well i might have tried that next, but as it stands, im doing well. theres actually a lot of overlap in the low fodmaps diet and the candida diet as both limit certain types of sugars/carbs. anyway, thanks for the thoughtful comment. happy holidays to you too!
do you consume stevia now? I use it often and not sure if it is safe for the tummy.
I mean, I use it in my 4 to 5 cups of tea a day…and not just a little. I use the powder. Am I causing more gi problems for myself? I love stevia…but will reconsider if need be!
i tolerate it fine. this post was more about my concern for the amount of sweetener i was using increasing and increasing as my taste buds adjusted to the intensity of the sweetness. i thought for a while id try to reduce it. currently i use maple syrup instead of stevia because i dont think there are enough studies about stevia and pregnancy yet for me to feel comfortable taking it (its so new still, ya know?).
but in terms of fodmaps, stevia is totally cool for me.
Hi Elise – I was clicking around your blog and found this post. I found you through your vegan enchilada recipe when I was trying to find dairy-free foods for my son, at the time he was about 15 months old. He seems to have a problem with dairy (spit up as an infant when I ate dairy before nursing and then night-waking that could be described as “colic” when he started eating cheese and yogurt). But taking dairy out of his diet and mine hasn’t changed what is most vexing about him which is that he has horrible stools (sorry for the TMI). My sister suggested thinking about his fruit intake. We eat a TON of fruit at our house. And so now I am coming back to your blog and other resources to learn about fructose, absorbtion, FODMAPS… I have his 18 month pedi appt in about a month and I’m going to approach it with her. He’s a good eater, very healthy size, and has not other manifestations of a problem like excema or rashes – just wakes a lot at night and horrible #2’s – both consistency and stink city. What does a FODMAP problem look like in an 18 month old? (Rhetorical question.) My daughter has museum quality #2’s and she has sleep 12 hours a night since 9 months old. There must be some connection? Anyways, I don’t really have a question or comment, except to say that I will be looking through a lot of your archives to learn more so that when I go in to the pedi appt I can ask some good questions. I like our pedi a lot, she is a good listener, and I’m hoping she will be on board with trying to understand more about his gut function. He was EBF until 7 months and is still nursing, the only thing that could have affected his gut was that he had antibiotics at 1 month for a very bad cold given to him by his older sister. But symptoms of the dairy problem didn’t show up until 3.5 months. Anyways, thanks in advance for covering the topic in such depth (and hope your nursing/pumping is still going well!) Karen
Hi Elise –
Love your website and recipes!
I have IBS and FM – so I eat a diet very similar to yours (sans raisins )
I was just reading the “breaking up is hard to do” post and was wondering if you still drink coffee? I have an intense love/hate with coffee but have started realizing that coffee may be the source of many of my problems as it seems to kick off my IBS. I would love to hear your feedback on the topic. Thanks!
I can tell you that the low FODMAPS diet has changed my life!!! I had gotten to the point where everything I ate felt like I had poured Draino down my digestive tract. I had so much abdominal pain/gas/bloating I could not even sleep at night! I was nauseous almost 24/7. At the same time I kept gaining weight because I kept eating things that I thought would soothe my digestive system. I was constantly searching on the internet with little luck until May 2012 when I found a thread in the forums at http://www.ibsgroup.org/ about low FODMAPS. I thought what do I have to lose. Tracked down http://www.ibsfree.net/, got the book, did the diet and in less than two weeks I flet 90% better. The last 10% was fixed when I read an article in Consumer Report Health Newsletter about medications such as Prilosec. It described my problems to a T, my doctor agreed to discontinue it and the last 10% was gone! The amazing thing is that I have dropped from 178# with high end of overweight BMI to 148# add still losing. Hope to get to my ideal weight in another few months but at least now I am in the middle of the healthy BMI range.
Hello!
First, i also have a ridiculous sweet tooth. I also LOVE carbs.
I just discovered your blog, i’ve been been trying to figure out how to combat daily migraines and totally messed up gut. Sometimes it seems like the diets contradict each other. I’m looking forward to trying the FODMAP diet, but i’m very concerned about the chewing gum thing… I know it seems ridiculous, but I chew gum almost constantly. I read that real sugar, glucose, sucrose, and aspertame are alright on FODMAPS ( does this contradict what you know? I’ve only just started researching) so i’m hoping to find a gum/mint replacement soon. I’m also wondering, the FODMAP diet i’m consulting (http://www.health.arizona.edu/health_topics/nutrition/handouts/FODMAPs%20diet.pdf) has oats as “ok”, but you mentioned going gluten free? Do you feel that gluten free ( so no oats) was more beneficial?
Thank you so much,
Jamie (24 yrs old)
Hi! I just wanted to confirm something about honey. I have read on a few fodmap food lists, that honey is NOT allowed, but earlier in the posts, you’ve said it’s fine. I’m wondering if it’s a matter of how much you eat. ? I don’t want to give up honey if I don’t have to.
I also hoped you could clear up one more thing: coconut palm sugar. It has inulin in it, which is on the high fodmap list, yet so many lists say it’s okay. Do you know why?
Thanks so much. I appreciate your time and help.
honey has fructose – so if you’re sensitive to that category of fodmap, you should avoid it. there is no safe serving size that I’ve found for those who react to fructose, but it doesn’t have oligos, polyols, or lactose, so it just depends on what you tolerate personally. hope this helps!
Starbucks coconut milk has corn sugar in it!!! (ask to see their package)