Recently I’ve had the damndest time with wheat.
It all started with a weekend trip. And some delicious fresh bread.
It’s so easy to be carefree while traveling.
Anyway, I returned from vacation and continued my poor, haphazard, non-FODMAPs eating and (of course) felt the effects.
What began as a foray in the wheat column quickly spilled over into several other FODMAPs groups and before I knew it I was dipping baguettes into agave and polishing them off with apple pie. I was practically pillaging the fructans!
Never mind that this pie was vegan and home-made, the crust was wheat based and the filling was apples! What I was thinking is still a mystery.
Okay, that’s not entirely true, I kinda know what I was thinking.
For me, wheat in it’s purest form (aka whole wheat flour in home-made baked goods), is tolerated well in the absence of other FODMAPs. In other words, if I use minimally processed flour to make something like cinnamon rolls, it truly doesn’t cause me GI distress. But that’s not the case with all baked goods. Store bought wheat items with additives to keep them shelf stable aren’t in the same category. There’s something about the more processed flours (and more processed soy) that doesn’t do well with my gut. Which is why I don’t buy them. However, there’s also an in-between gray area. This is where I tend to get tripped up.**
See this plate? Aside from the pretzel loaf, it’s FODMAPs friendly.
Eggs with nutritional yeast = no FODMAPs
Carrots = no FODMAPs
And since I’m on a low FODMAPs diet (as opposed to the FODMAPs free/elimination diet), I eat meals like this all the time. Without significant symptoms.
So I got cocky. I started pushing my limits…further and further…and pretty soon I was making meals with wheat like my FODMAPs sensitivities never existed.
Like wheat bowtie pasta with squash, zucchini, seitan, and teese “cheese”. And the aforementioned apple pie. And several other things that I didn’t photograph.
Too large of a FODMAPs load!
The crust of the pie with a different filling (like blueberries instead of apples) probably would have been fine. After all, it was home-made so I knew every single thing that went into it (very few ingredients by the way). Likewise, the pasta without the soy-based cheese probably would have been easier for my GI tract to handle. After all, it was organic whole wheat pasta with only three ingredients.
[As I’ve said before, keeping the FODMAPs categories separate (only one group per meal) is how I am able to tolerate moderate amounts]
As uncomfortable as it was to digest all this, it did remind me that monitoring the amount of FODMAPs and my portions are key. <— silver lining lesson
To get back on track I went back to basics. Elimination.
Egg and potato hash with nutritional yeast and Bragg’s aminos.
Oatmeal with home-made granola, bananas, and strawberries.
Banana oat bread.
Brown rice, seitan, and carrots.
Fried egg with quinoa.
And A TON of hippie bowls.
Repetitive, yes. But delicious and symptom free, too.
And now that my bowels are back to their happy state, I can return to a low FODMAPs diet that includes small amounts of wheat. Hooray!
Want more good news? During my elimination days, I did a lot of recipe testing, so with a few more trials and test runs, I will hopefully be getting a collection of recipes that are both vegetarian and FODMAPs friendly out soon.
**Reminder: I’m still learning. I have this FODMAPs blog because I want to keep track of these things and hopefully it encourages a discussion so we can all learn together.