Food Journaling to Find the Gas Culprit

[chrissy-b]

Hi All!

I have been having the worst gas for the last two weeks and need to find out what is causing it.

I have bloating and gas pretty much all day, but it is worst at night. I stopped eating dairy and soy weeks ago (last time was in July), and I thought that avocado and hummus were causing it (although I have never had a problem with these foods before) so I cut those out too about two weeks ago, but the gas persists. Now I'm thinking maybe it's cauliflower or brussels sprouts or onions (which again I've never had a problem with) but since I'm gassy mostly all day I can't really tell which is the offender. 

What is the timeline for gas to appear after you've eaten a particular food item? Does it happen right away, or is it hours later? The next day? How should I go about an elimination diet to find which foods aren't agreeing with me? 

I have been gluten-free since March 19th, 2018. And the last time I was knowingly glutened was June 3rd. 

A typical day looks like this:

Breakfast: My paleo "cereal" of ground flaxseed, cacao nibs, shredded coconut, raisins and fresh berries with almond/coconut milk. Somedays I make a smoothie with frozen berries, almond milk, and raw spinach. 

Lunch: Stir fry of a slice of bacon or a sausage with yam, onion, mushrooms, squash, kale & spinach cooked with avocado oil. (I mix up the vegetables too and include bell peppers, brussels sprouts, sweet potatoes -- basically any vegetable when I get bored.)

Dinner: A small portion of steak, chicken or pork with steamed veggies (broccoli, cauliflower, green beans, or brussels sprouts) OR with a mixed green salad with vinaigrette. 

Snacks: Raw carrots, or fruit (usually a peach or orange, sometimes a banana), sometimes a handful of nuts, and usually an almond milk protein smoothie before bed. The protein is whey so maybe that is now the issue? 

None of these items have ever given me a problem before, but maybe you all see something I should cut out for a while? Any advice is much appreciated. Thank you!!!

[chrissy-b]

Also, I don't know if this matters, but I am also on an iron supplement and Vit D sublingual as both of those are low.  The iron does constipate me somewhat but has never given me gas but thought I should mention it just in case. 

[Ennis-TX]

Starches and Carbs are common issues on a gluten free diet as we are prone to SIBO and Cadida with our damaged celiac intestines. I see a good amount of fiber in there and some things that cause issues for some. As you noted Brussels, Onions, Hummus,  are common gas culprits. Some have issues with Coniferous vegetables like cauliflower, cabbage, kale and broccoli. If it is SIBO or Candida you will have to give up the potatoes, berries, fruit, and any other carb or sugar. Several other foods your eating can kill the bad bacteria, and fungus and be causing die off and bloat/gas.
Keep a food diary and try a SIBO or Candida Diet, or a Keto Diet to lower carb intake and stuff the bad bacteria and or fungus might be feasting on. The lower carb diet will less to ferment so 2 birds one stone.

[Awol cast iron stomach]

Hi Chrissy,

I bloat within 30-45 min of CC from gluten. I of course avoid gluten and cc. Ironically the slightest CC now I get a flood of symptoms including DH which ironically no DH appeared during my challenge while under a Dr. care.

  I have additional intolerances as well. After my Gluten challenge I had 13 intolerances while I was healing over the course of two years. They had me go off everything -gluten and the top 8  allergens.  I had a very boring diet. After my Dr. gave me testing to determine I did not have IgE mediated allergies she left me sitting there (as I had told her I reacted to things, but had never reacted to allergy testing i.e. no food allergies, but that I reacted to foods within 30 minutes described my symptoms.) She came in checked to confirm I had no IgE mediated allergies, but asked me how I was feeling  I explained I was having symptoms and she asked me to describe them. After I described them she stated those symptoms you just described to me those are the ones you need to be aware of during your food journaling and diet. Listen and look for those symptoms to guide you when eating. They guided me then and even today. I was told as I introduced each new food to start with 1/2 c of the new food, then raise to 1 c, then 2 c etc. I did 3 days of a new food (graduating the levels) if it was not a problem (no symptoms) I could add it  back to diet. Then try next food. Is that similar to your food elimination diet.Once uou find the offenders you can perhaps try whole 30. I found that helpful then as I incorporated more foods staying low inflammatory AIP and Paleo.

As I healed I was able to add more into the diet. I am now down to 3 intolerances (the obvious gluten), corn, and milk. The corn is tricky as my body can react to things preservatives/additives derived from corn although in theory  people say I should not react as the proteins have been removed.  My body knows I don't know how it does so I just listen to the body. When damaged my highly reactive immune system/body knew something was foreign and  let me know. During those initial stages of healing I had to be very plain and boring food wise just to uncover the intolerances even spices etc could be troublesome.

 

Good luck

[chrissy-b]

Thank you Ennis_TX & Awol! Very helpful info.

I actually started the Keto diet a few weeks after going gluten-free and only recently went off it. I did not have these issues while Keto, but I also didn't have these issues prior to going gluten-free. Possibly I just introduced too many gas-inducing veggies all at once. Last night I ate two hot dogs with Udi's buns and no veggies. I barely had any gas and no bloating. 

It could also be from CC though I don't know from what. I don't eat out anymore at all, and have already ridded my house of all potential CC items (bought a new cutting board and pans and wooden spoons), and cleaned my house.

I will definitely be more consistent with logging my food to see if I can pinpoint what it is and after I eat all the gas inducing foods that are still in my house (can't let them go to waste!) I will move back to the Keto to see if there is improvement. 

Thanks again both of you for taking the time to offer some advice. Much appreciated! 

[pikakegirl]

I had terrible gas which was sharp because of all my endometriosis scar tissue. Going on the FODMAP diet eliminating specific fruits, vegetables and legumes was like magic. Wish probiotics helped more but they only take the edge off. I still have to limit portion size and amount daily of leafy greens or the gas is back.

[chrissy-b]

Thank you for your input, pikakegirl. I have looked at the FODMAP list and I'm eating almost all of the fruits and veggies that are banned. Aha. I'll have to make a list of safe foods for shopping this week and see how it goes. Thanks again!