Thursday, April 24, 2014

Comparing autoimmune diets and lemony zucchini fettuccine

Yes, we're very photogenic!
Finding the right diet to help heal the gut and related autoimmune disease can be challenging. I must admit I have tried many diets, including the paleo diet, specific carbohydrate diet (SCD), FODMAPs, Paleo Autoimmune Protocol (AIP), anti-candida diet (ACD), vegan diet, raw diet,  the Plan and Fast Tract Digestion. I suffer from IBS symptoms related to candida and bacterial overgrowth and resulting fibromyalgia.

In the past year, I have been on the AIP, FODMAPs and SCD. Recently, I settled on the Fast Tract Digestion Diet. All of these diets were on the right track and work wonders for many people but only the Fast Tract Digestion Diet limits the known contributors to SIBO (Small Intestine Bacterial Overgrowth) and IBS (Irritable Bowel Syndrome).

Here are the pros and cons of each diet when it comes to IBS and SIBO.

AIP Diet:
Pro: Removes or limits many of the difficult-to-digest carbohydrates tied to SIBO and candida, including grains and legumes, dairy.
Con: Many foods are eliminated that could be tolerated by those with SIBO and instead relies on many carbohydrates that could contribute to SIBO, such as high-starch fruits, vegetables and coconut.

Pro: This diet is on the right tract in that it only allows specific sugars and starches.
Con: Honey is used extensively and grains that might be tolerated are eliminated.

Pro:  Limits fructose, fructans, lactose, galactans and sugar alcohols, all known contributors to SIBO.

Con: Fails to restrict many starches. Leaves individual without guidance as to tolerable serving sizes for allowed carbohydrates.

Fast Tract Diet:
 Pro: Defines kinds of acceptable carbohydrates and suggested serving sizes. Provides charts listing the fermentation potential (malabsorption) of many commonly eaten carbohydrates. Helps identify and restrict difficult-to-digest carbohydrates.
Cons: Must weigh, measure and calculate fermentation potential (FP) of all carbohydrates.

Lemony zucchini fettuccine with chicken and sausage

Why Fast Tract works for me?

I don't mind weighing, measuring and calculating the FP of my meals. Unlike other diets, Fast Tract provides a full list of difficult-to-digest carbohydrates that can promote SIBO. I can create my own meals using the list of carbs with their FP and suggested serving sizes.

 I recently created Lemony Zucchini Fettuccine using the Fast Tract guidelines.

You will need:
Part of 1 green zucchini (1.4 grams)
Part of 1 yellow zucchini (1.4 grams)
Part of 1 carrot, peeled (1.4 grams)
1/4 red pepper(1.4 grams)
2 broccoli florets (1.4 grams)
6 ounces cooked chicken
1/4 cup cooked chicken sausage (free of gluten, starch and sugar/honey)
1 tsp. lemon juice
2 T. low-fat Farmers' Cheese
1/2 cup chicken broth
salt and pepper
 1 T. olive oil

Here's what you do:

Use a swivel blade or julienne vegetable peeler to cut the zucchinis and carrot into long fettuccine-like strands. Julienne slice the red pepper and broccoli with a knife. Weigh all your veggies and save the extra zucchinis and carrot for another meal.

In a skillet, heat the olive oil. Add the veggies and stir fry until partly tender. Add the broth, lemon juice, salt and pepper, and continue cooking with a lid in place for about 3 minutes or until veggies are tender. Add the chicken, sausage and farmers' cheese and heat.

Recipe contributed to:


Anonymous said...

pretty nice blog, following :)

Sheree Welshimer said...

Thank you. I hope you'll come back.