I think a post on beans is due.
This is not going to be super conclusive because I’m still not even sure about everything – all I can offer is my experiences thus far.
Tofu is fine. Tempeh is fine. I don’t have to watch the ways I eat them usually unless it involves a ton of other FODMAP foods.
Beans are not terribly bloating, but they do cause gas. I can’t decide if bean-o actually helps or not. Back before I knew I had IBS (and all the extra special GI woes that I now realize I have) I used to take it with bean-centric meals (when I could remember ahead of time). I can’t really remember if it caused a reduction in flatulence though.
In truth, I’m just so used to dealing with gas that I only notice it if it’s really bad.
When I first learned about the low FODMAP diet I did the elimination phase for ~2 weeks. After that I reintroduced each group one by one (not as organized as I should have, but I did learn from it). Galactans were the last challenge group, so I was essentially bean free for over a month. There were some hiccups along the way (for instance, I didn’t realize that gluten free flour mixes often had fava/chickpea flour in them). Once I started eating beans/legumes/lentils again things seemed to be okay – dare I say it – maybe even better tolerated? I’ve heard this phenomenon is possible, so I doubt it’s just me, but either way I was pretty pleased. *asterisk alert*
Now before I get you too excited you should know a few things:
1. I don’t eat hummus with wheat anymore. Or pretzels or crackers or any other FODMAPs containing food. I stick to carrots and gluten free/FODMAP free carbs as dipping devices now. Yes, I miss my pita and hummus parties, but I don’t miss looking 4 months preggo! If I do “slip” and hummus it up with some wheat foods, it’s certainly not the end of the world. It’s a little uncomfortable the next day, but as long as I don’t continue to stuff FODMAPs down my pie-hole all is well…life goes on.
That’s one of the best things about discovering the low FODMAPs diet. Now I understand why my symptoms exist. Previously, any fluctuations in my digestion of the same food would leave me scratching my head, but now I know the reason hummus with carrots feels a-okay while hummus with apples and pitas causes me to blow up like a whale within 24 hours.
2. Beans in small doses. Portion control is one of the biggest factors in low FODMAPs eating. Seems obvious but it’s hard when you’re used to pounding vats of dates as an afternoon snack. Essentially I’ve come to recognize I have the power to reduce symptoms if I can practice self control. Me? Moderation? Scary concept.
3. I really try not to eat beans the day before I work. Since I work 3 shifts a week, I have 4 other days of not working. In theory I could eat beans one day and my body would “get rid of them” the next day, but when I work my IBS-C makes digetsion and GI peristalsis come to stand-still. Soooo…fill in the blank… If I work a few shifts in a row, things can get a little crowded in my gut and the back-up gets painful after a couple of days. Excess fermentation is not a pleasant feeling. As a result, I pretty much try to avoid beans (and my most offending FODMAPs) if I’m working the next day. If I have the day off, no biggie, a little bloat, a little gas, and it’s gone within a day. I can deal with that.
*Obviously the challenge phases meant a more regulated diet for me, so the fact that I had fewer symptoms may have been due to the fact that I was no longer eating a variety of FODMAPs groups at the same time. One of the most basic, but beneficial, changes I’ve made in my diet is not mixing the FODMAPs groups in the same meal.
Has anyone else noticed similar things when eating beans? Different reactions? Do you find separating galactans from other FODMAPs helps you or not?
