How to raise iron levels when you're vegetarian ...

[pippapipps]

I've been vegetarian since 1993 and have been anaemic forever since!
I have Ibs and diverticula and cannot take any tablets without causing me severe stomach cramps and constipation..last time I took the tablets I ended up with severe impacted bowel from the constipation and I was on the floor with the stomach pain.

I have no problem taking spatone it's great causes me no problems and I take one sachet in orange juice every second day but my hb sits continuously at 11.3 ..my doctor says it's fine for me as I'm not able to take tablets and it's been like this for years 😞

A few weeks ago I decided to try floradix as it's supposed to be gentle on the stomach although my doctor advised against it.. .. tried it every second day and I was on the floor with pain for days and then the constipation kicked it so I had to stop it after two weeks
Just to add my diet includes lots of greens, I am not able to eat seeds, nuts, legumes because of my diverticulitis sadly

I'm lost as to what I can try now..anyone else in the same boat?

Try an iron fish? Or if you don't want the fish shape, I think they do a leaf.

you may need to concede and eat meat for the sake of your health

Isn't spinach the highest iron vegetable ? Check it out. I also think you have to lightly cook to get the best out of it . Also some legumes have a good iron content.

Your first problem is that diverticular disease is poorly managed in the UK. You should be following a two phase diet. See the attached handout (from Queensland Health, so not a dodgy influencer thought bubble).

I thought the advice about no pulses with diverticulitis had changed as it was found to have no medical evidence. The consultant spoke to DH about it, and now DH has pulses and whole wheat all the time.

Lentils, chickpeas, beans, at least once a day, vitamin C at the time of taking iron supplements or having high iron meal, and no caffeine - they was our approach.

As an example, a spinach and chickpea curry made with tomatoes gives the vitamin C, iron and folic acid, and pulses to help with constipation.

I've downloaded this info , ignore the seeds and nuts . It is from an U.S. Site but quite interesting.

What are the best plant-based sources of iron for vegetarians?
Some of the best sources of iron for vegetarians include:

• lentils
• beans
• soy products such as tempeh and tofu
• blackstrap molasses
• pumpkin seeds
• dark leafy greens such as spinach, chard, kale, and bok choy
• wheat germ
• tahini
• cashews

Dried fruits can also be a good source as they are often dried in iron pans, and cooking acidic foods such as tomatoes in cast-iron cookware increases iron content of the food, as the iron is taken directly from the pan into the food. Also good news for vegetarians is the fact that many of those iron-rich foods, such as broccoli and bok choy, are already rich in vitamin C. If they don’t already come pre-packaged with vitamin C, pairing foods at the same meal, such as a spinach salad with some blueberries or other vitamin C rich fruit tossed in, helps with the absorption of nonheme iron. Many foods, such as cereals, flours, pasta, rice, and non-dairy milks, are also fortified with nonheme iron, and can contribute to your daily iron intake. In fact, in the US up to half the dietary iron intake is said to come from fortified cereal grains and their products.

Re my advice above - the high fibre diet is for when you don’t have a flare up, and it makes flare ups less common.

A PP’s suggestion of the Queensland Health handout is excellent - it’s exactly what DH was told by his consultant, and the opposite of what his (somewhat outdated) GP said.

Avoid eating dairy foods and iron-rich greens at the same meal. Somehow they counteract each other and reduce the amounts of iron and calcium available.

Have a look at the type of fibre you consume. Wheat fibre can be hugely irritating to the gut, and can cause sensitive people more pain than bowl movement. It can also reduce iron absorption. Oat bran and rice bran are far gentler on the gut. Best of all is freshly -milled flax seed. (If you buy it ready-milled, store it in a tightly-closed container in the fridge or freezer.)

Have you tried chelated or bisglycinate iron supplements? They are more expensive to buy, but vastly gentler in the gut, and also more bioavailable so you need to take less.

Ultimately, though, if you cannot tolerate iron supplements and your gut condition restricts your diet, you may need to consider consuming meat.

Have you actually been told not to eat nuts or seeds? I went vegetarian about 50 years ago. My iron levels have always been good, never a problem
In the 90s being bullied at work, developed IBS, then about 12 years ago my then GP diagnosed with Diverticulitis,had the odd flare up, working out what I can and can't eat. 18 months ago, after pain on and off, then 12 days solid murderous pain,I trouped off to my local ed. Had a scan with contrast, I don't in fact have Diverticulitis,I do have diverticulosis, and a hiatus hernia! No one has really mentioned fruit oranges, eggs. There are masses of vegetables high in iron which aren't legumes. Do people actually read the original posters anymore,you say "no legumes,seeds,or nuts.

Google The Patch Remedy. Apparently they have put an iron supplement in an arm patch. Haven’t tried it myself

I have been veggie since birth and never been anemic. I eat a mostly Indian diet though with greens, eggs, raisins, dairy, nuts, and lentils of all kinds.
All with lemon juice.
You might try explorimg Indian cuisine to eat more lentils, chickpeas and kidney beans.

Lentilweaver, that sounds like my idea of heaven
I used to make a lot of Dahls with whatever veg we grew, but the hiatus hernia causes bad acid reflux and there are so many things I can't eat now. Poster did say she cannot eat, legumes,nuts or seeds,so your diet is out. Unfortunately,if I have a diverticulosis flare up,you have to eat low fibre,co codamol and yup,then constipation!

I apologise. Clearly.missed the no legumes, nuts and seeds. Tough one.

Sorry been a busy day only coming on here now..thanks for all replies

@stillhiding1990 I've been a vegetarian for 32 years and only occasionally ate meat before due to being forced as a child/teenager .... I don't implore my beliefs on anyone or my kids who eat meat, but for me I do not want to eat a living being therefore to suggest I should concede to eat meat for my health is a little bit offensive

I was told by the hospital not to eat anything with seeds, nuts, legumes etc after being diagnosed with diverticula..which was found when I got an infection and ended up in hospital for three weeks with sepsis
Before this I ate plenty of nuts seeds beans etc and the sad thing is I love them but after my diagnosis and being told this was the cause of my infection that led to peritonitis and sepsis I can't risk going against their advice

I do eat a lot of greens, salads and broccoli, I am thinking of trying the better you iron spray to see how I get on with that

Thank you for that I will have a read x

Could you have an iron transfusion? I think you can pay privately.

Are you having your iron meds with Vit C rich meals? Orange juice, peppers etc? Tannins will reduce the uptake of iron from food and meds, so don't take them with tea, coffee, wine, grapes etc.

I'm not sure if you are aware that spatone only had 5mg of iron and even less than a multivitamin with iron in it? Over the counter iron is for maintenance, not to correct an actual deficiency. Frankly, spatone is the equivalent of filling an entire swimming pool with water using a teaspoon!
Iron amounts
Spatone 5mg
Multivitamin with iron 14mg
Ferrous fumarate 210mg per tablet and generally prescribed as 2-3 per day to correct a deficiency

If you can't tolerate the higher dose prescribed meds, I too would be asking about an iron infusion. Do you know what your ferritin level is? Vit B12 level?

Spirulina is a blue/green algae which also has iron in it. You can get it in tablet form. Again, not as much as a prescribed tablet, but might be something to take in addition to other things.

One thing,are we talking ferritin or haemoglobin?. I stopped eating meat about 50 years ago, pretty unusual then. I will cook it for others, I don't have a problem with others eating it,as long as it's had a decent life, however short and is humanly slaughtered. I don't like the look or smell of raw meat. I can't believe this vegan trend, people give me, vegetarian or vegan sausages, the former smell,look, taste and texture of meat, turns my stomach, the latter is processed crap
You can live without meat, but not without veg.

I was just coming on to suggest the Better You Iron spray but see you mentioned it last night. This one has 10mg in it per daily dose. Also, If the spatone is good for you, why are you only taking it every second day instead of every day? Have you tried upping it to daily? I am also wondering what your B12 and folate levels are like as both these are needed for haemaglobin production - do you take supplements?

https://www.hollandandbarrett.com/shop/product/better-you-iron-10-daily-oral-spray-10mg-60036885?skuid=036885&utm_campaign=shopping&utm_medium=cpc&utm_source=google&gclsrc=aw.ds&gad_source=1&gbraid=0AAAAAD96OoKLhgeIDaPqiqkBRLWUrJgpW&gclid=EAIaIQobChMIpeqp2IXDjAMVOZJQBh1XBA7CEAQYAiABEgIVCvD_BwE

Info on B12 deficiency
https://www.nhs.uk/conditions/vitamin-b12-or-folate-deficiency-anaemia/causes/

I find omeprazole lessens any adverse effects of tablets. Maybe ask your GP if that would help?

Have you tried iron bisglycinate? They do it in 20mg doses at boots but higher doses elsewhere. It's more easily absorbed and tolerated than other forms. Lots of people I know who couldn't tolerate regular iron tablets have got on well with it.

Totally agree about the sausages etc yuck!! They actually look so much like the real thing it turns my stomach
I was referring to my hb which sits at around 11.3 forever...my doctor never tells me if she tests for my ferritin levels although I have often asked for it to be checked so I've no idea what they are! The last ferritin test I had was at the hospital back in 2020 and it was 92 then but anyone's guess what it could be now

I am going to pick up the better you iron spray this week when I can get to the shops I just hope it doesn't cause me any stomach problems like the tablets and Floradix have!!

My doctor told me years ago that any iron supplements are better taken every second day rather than every day so I've always stuck to that advice 🤷‍♀️

Thanks.. I take the better you b12 spray daily but doctor hasn't tested my b12 for a few years she is usually only interested in my hb levels