how to heal from IBS

[GoldfishGirl]

I tapered off anti depressants and had a horrible bout of IBS.

I've got it under control by eating low FODMAP, low histamine, low sugar, low dairy, low wheat diet. I've been doing this diet about three weeks and (TMI) my stools are normal.

I'm going to carry on for another month and increase veggies. I'm not really sure what happens after that. Do I just continue?

It's a pretty restrictive diet, not nutritionally restrictive, but things like no egg white, no tomato, no onion, no garlic, small amounts of young cheese/yoghurt, only nut milks.

I'm not really sure what I want to eat. It's just annoying looking in recipe books, going can't make that, need to adapt that.

I'm even starting to wonder if I'm depressed as I don't have the same enjoyment from food.

Does IBS actually go away? Is it normal to not be able to eat the restricted foods without getting (tmi) soft stools?

Hi Goldfishgirl,

Have you asked your GP about re-introducing some foods?

FODMAP includes lots of foods so I think you're supposed to re-introduce one item at a time and keep a diary for a few days to see how things are.

Personally I only experience IBS when I have a significant amount of histamine rich food; so for example I can have a small amount of tomato ketchup or a portion of tomato soup in a day but I cannot then have medium/mature cheddar in the same day or I will be unwell. I cannot ever have very high histamine foods like Extra mature or farm-house cheddar or smoked fish.

I think it's a case of identifying your own triggers- perhaps start by reintroducing sugar for a week and see how that goes (that should raise your mood a bit); then try a week of skimmed milk (sometimes it's the fats in milk rather than the lactose that causes problems) and again see how that goes; then slowly reintroduce wheat for a week and attempt to reintroduce histamine-rich foods last because they are more likely to cause problems.

Oh also I think it's under-cooked egg white, which is the most problematic so when you do start reintroducing histamine-rich foods- just make sure the egg white is completely cooked through.

In addition to a food diary (so you can figure out what triggers your IBS) I'd also recommend. Exercise and mindfulness.

The former helps keep your general body healthy and that decreases IBS symptoms. The later the same but from a mental point of view.

Both good for depression too (in general, yes one size doesn't fit all)

Also worth getting tested for other conditions. For years I had increasing worse IBS until I got diagnosed as a Celiac.

Thanks @Elle7rose. Bit of a late update from me.

That was a good reminder to reintroduce foods one by one. I reintroduced some pre-biotic foods (still low fodmap portion size and low histamine) as I think I really underpopulated my gut as got that horrid virus. Reintroducing eggs was good as that was getting expensive!

Then we had Christmas to contend with so it's been hit and miss. Also been struggling with having more solid stools (sorry tmi!). It was very scratchy so I have been having half a prune with breakfast and that really helps (I got into prunes when I stayed in hospital and breakfast was porridge and prunes - no wonder with all the constipating pain killers!). It's surprisingly hard to get enough fibre without brown bread and also a slightly lower carb diet (I usually have around 100g a day).

I've been looking at DAO boosting foods - these contain histamine but also DAO that helps digest histamine. Walnuts are an example. So am going to reintroduce some of these.

I also need more yoghurt I think, I used to have a good 3-4 spoons at breakfast. Maybe I could spread that over the day.

Generally what I am finding is that the first symptoms I notice are fatigue and pain in my lower gut, when I lapse that is.

It's a tricky balance but I am definitely making progress. I haven't spoken to the GP, I know you are supposed to do it under their guidance. Maybe I will go and bother them next week, I do have a week off!