Hoppin' on the Grain Train!

[Jewel]

I need a bit of advice on whole grains! I'm trying very hard to get more whole grains and fiber in my diet, and so far am enjoying the ride! I love barley, brown basmati rice, and whole wheat pasta. I've never tried quinoa because to me it looks like fish eggs and I can't get past it! :o

About 2 years ago I tried eating Hard Wheat Berries and loved them, but I noticed they gave me the worst gas! :o I mean a hard bloated stomach after lunch that lasted all day! I had to give them up! :( I was at Whole Foods over the weekend and wanted to pick up some more brown Basmati rice because I eat it every day for lunch, but there were the WheatBerries staring me in the face again...and I succumbed! The label said 1/4 cup (I'm assuming dry) was 150 calories, 1 gram of fat and 6 grams of fiber! The directions on the bin said soak 1 cup of wheat in 3.5 cups of water overnight, then cook for 45-60 minutes. I soaked them overnight on Saturday night, then cooked yesterday to pack my lunch for today. It took over an hour to cook them (covered) and I put a tiny bit of beef base and soy sauce in the water to flavor. To get an accurate reading of what 1/4 cup dry was actually in 'cooked' measurements I measured what came out of my pan at exactly 2 cups, so I figured they doubled in size. So....in my calcuations that meant that 1/4 cup dry meant 1/2 cup cooked, so I measured 1/2 cup into my lunch bowl this morning.

The grains were good! VERY chewy so I'm wondering if they could have cooked even longer :o but very nutty and satisfying. 1/2 cup actually filled me up! The problem is I finished lunch an hour and a half ago. I'm a bit bloated, and I'm so full I feel like I just ate a Whopper with Fries. Now I KNOW that 6 grams of fiber isn't that much, so I'm wondering what the deal is? :( I don't want to give these yummy grains up as a lunch, I'd really love to enjoy them! It can't be some kind of reaction, since I eat every other type of grain product with no problem, and eat wheat products with no digestive difficulties. I remember trying Beano in the first bite when I ate them several years ago, but don't remember it doing that much to alleviate the bloat. I drink a lot of water, so I don't need to kick that up.

Is this something I'm just going to have to get used to or am I doing something wrong? Will my body adjust to all this fiber? In my opinion it isn't THAT much fiber! :confused: I eat high-fiber beans all the time! Beans seem to have even more fiber than the WheatBerries! Can someone help educate me on the grains? I love them, but I'm not sure if they love me! :rolleyes:

[carolyn.1]

Bumping up for Jewel

[SusanT]

Jewel -can't comment on the wheat berry issue but have you tried whole wheat couscous? It looks and tastes almost the same as regular but with much more fiber.

Why didn't you use your pressure cooker to cook the wheat berries?

[Jewel]

Originally posted by SusanT
Why didn't you use your pressure cooker to cook the wheat berries?

.... :confused: ... well DUH!!! :rolleyes: Why DIDN'T I use my pressure cooker??? Thanks for reminding me Susan! I'm also not much of a couscous fan. I'm crazy about the heavy, chewy, nutty grains that you've really gotta chew, you know? ;) I just have to find out if there's a way that I can cook them that don't cause me to look 7 months pregnant after I've eaten lunch!

[mmtibbs]

Jewel--

I was in the same predicament with the bloating and PAIN after eating wheat berries, steel cut oats, and most of the other grain products I have worked into my diet over the last year. My experience has been that with repeated "exposure" the side effects diminish dramatically. I keep thinking to myself that this is what I have to endure as my body gets used to eating "real" food again. My insides were so used to highly processed glop with the accompanying fats, that they just didn't know what to do when presented with "whole" foods.....and so I kept adding them to my diet. I now have no problems at all...

Good luck---you know they're good for you--think of it as nature's scrub brush!

Michelle

[RunnerKim]

Jewel - now that you're a pizza making queen, you might mix in a little whole wheat flour in your pizza dough. If you can find King Arthur's White Whole Wheat it's wonderful stuff. Not as heavy tastying as regular but with all the nutritional value (it's just a different variety of wheat or something). I generally sub in 1 cup of WW flour for 1 cup of regular flour. I like the taste - a little earthy and more flavorful. For some toppings I even increase the ratio. It's a small step but I think that 1 cup of WW has as much fiber as the remaining 2 cups of All-Purpose or Breaf flour. You can find King Arthur Flour at Trader Joe's, but sometimes they only carry the White Whole Wheat during "Baking Season."

Kim

[Mlasley]

Have you tried kasha (buckwheat groats)? It has that yummy nutty flavor, but less fiber (I think 2 grams per serving). It may be a good substitute if you are attributing the bloating problem to the fiber content.

[KValley]

Jewel,

I went on a major grain overhaul this past summer- added all manner and copious amounts of previously unfamiliar grains to my diet: kasha, wheat berries, barley, quinoa; as well as lentils, beans, baking with whole wheat flour and I discovered Kashi To Good Friends, which has 8 gms fiber in 3/4 cup: I now eat an average of 1-2 cups/day. I basically did this all at once and without much concern as to the overall impact on my system.

All is can say is THANK HEAVEN DH was gone for 6 weeks- that's about how long it took me to stop feeling like a pregnant orca and like I was Pepe Le Pew with odor visibly trailing after me. If someone had poked me with a pin I would have exploded like a noxious balloon. Color me suprised to discover that I LOST 5 lbs during those 6 weeks!

Anyway, I eat loads of fiber now (guessing 35-40 gms/day; more than 50 and you risk blocking absorption of some important nutrients) and don't have to bloat/gas issues anymore- in fact, when I decrease my fiber intake over a period of a few days I feel bloated. I can also tell when I've really had too much and need to lay off the To Good Friends ;)

Other bloating/gas remedies I've learned:

DRINK LOTS OF WATER! It may seem like you are filling yourself up even more, but the water will soften things up and keep all flowing smoothly (sorry if I am grossing anyone out, but I'm all about proper bowel functioning- deep-rooted psychological issues, I'm sure :p).

WATCH YOUR SALT INTAKE- of course you know that salt makes you retain water, causing that awful bloat.

DON"T CHEW GUM! Each chew is a little intake of air, which causes bloating.

CHARCOAL PILLS I've never tried Beano, but charcoal pills that you buy at a natural foods store are terrific at cutting the gas and bloating.

DON'T INCREASE INTAKE by more than 10 grams fiber/day.

And you might try some high fiber but more easily digested things like lentils, brown rice, whole wheat couscous, whole wheat breads, strawberries, greens, (c'mon nutritionists out there, help me out- what are the most high fiber fruits and veggies besides greenapples, which always bloat me up?)- easy does it. I'd suggest adding wheat berries to soup or stew, or breads as a fiber accessory rather than eating so much of them at one sitting. Fiber accessory... I like that :D

I also recommend Pure Citrus 100% Natural Air freshner- fabulous stuff. And of course you have dogs, so I'm sure you know all about the "blame-it-on-the-dog" routine that couples quickly learn- works especially well in the car. ;) :D

Fiber's just such an awesome thing- but give your innards some time to adjust, unless you are into my fiber boot camp method!

[AD]

I can definitely give some input here as a sufferer of functional abdominal bloating. I suffer this feeling daily and have been for years. But for many people, it can be temporary or food-related.

Bloating is NOT always caused by gas. It's an assumption many people make that has been proven not true. In addition, a person cannot get gas from a particular food for at least a good 8 hours or so (except for swallowed air). Bloating is usually an overactive response of the nerves in the gut.

Certain foods may "trigger" discomfort or even problems from previously eaten foods, and certain foods may absorb water, expanding in your stomach to make you feel bloated. There are a number of possible causes for bloating. As far as fiber is concerned, insoluble fibers (as in wheat bran) are less likely to produce gas than the soluble (beans, oats, fruits).

You have gotten some great advice here. You do want to start off easy on the fibrous foods, especially ones you aren't used to. Beano is ineffective for most people, including myself. I've tried everything! It's been my experience in dealing with others with this problem that everyone responds differently to different foods. You just have to try things and do what feels best (and "least bloating") for you.

I hope you get to feeling better. I know it can be a real pain, and for some, it can impact their entire lives.

[CTSera]

Originally posted by KValley
CHARCOAL PILLS I've never tried Beano, but charcoal pills that you buy at a natural foods store are terrific at cutting the gas and bloating.


Beano is the best stuff on the planet!!! :-) I've been steadily increasing my fiber intake for a while now, and happily (like KValley) the gas side effect has waned to the point where, unless I manage a particularily fiberrific day, it's not noticable at all. But, my dear BF, who loves to humor me, has been subjected to my alterations in cooking. Which means more things like Cuban Blackbean soup, buckwheat pancakes *drool*, couscous, etc. He takes Beano, and it works like a champ. He doesn't even mind taking it, since it's more natural than taking those antigas/antibloating medications afterwards. So definitely give it a try if you need a little relief.

Also, let me pause and recommend buckwheat pancakes! (Or buckwheat in general, as Mlasely suggested) More fiber than buttermilk pancakes, and a delicious, savory, nutty flavor. I make mine with molasses, cinnamon, and nutmeg, and then serve them with cinnamon-spiced apple topping (homemade), and they're wonderful! You can get a mix (I've used Stonemill, and it was pretty good, though I modified it some) or use buckwheat flour to make your own.

Buckwheat is *so* yummy and it's *so* good for you. (You can get more information here: Buckwheat Info Link (http://www.wholehealthmd.com/refshelf/foods_view/0,1523,71,00.html)

Sorry... didn't mean to get off on a rant there. You've hit on two of my favorite things... whole foods and Beano. ;-)

~Sarah

[Jewel]

Thanks everyone! :) Julie, I probably should have mentioned that I already eat TONS of fiber! :confused: That's what has me so irked about this whole thing! I eat about 25-40 grams of fiber per day, depending on the day. I drink gobs of water, I HATE gum, I don't eat a lot of sodium. The only culprit for me are Screamers... :o They're these little Atomic Fireball-like cinnamon jawbreakers that I keep in my mouth half the day. They help keep me from munching, and frankly they keep me from smoking too! ;) I eat maybe 6 or 7 per day. But I was doing that BEFORE the Wheatberries.

I guess I just wondered if that particular grain was hard on anyone else? Is it just the hull of that darned thing that is insoluble and hard for me to get through? :confused: I thought maybe I was cooking it incorrectly or something.

Thanks again for all the advice everyone! And Julie after seeing your photos I have a hard time imagining you as a pregnant Orca... ;)

[Ganache]

I've never tried wheatberries and don't know what they taste like, but what if you used them like wild rice and mix it in (cooked or half-cooked) with your brown rice? Then, if your body gets used to it, maybe start increasing the mix a little.

Kvalley, does the charcoal help with smell? We're trying to get more fibre in our diet but sometimes it's downright embarassing to walk around the stores with my DH--I always know when to 'move quickly' to the next aisle. I remember being at the gym as another woman commented on a horrible smell, gave DH a look: is it you? and got back a sheepish, yup, it's me look. :eek:

[Janeway45242]

Welcome aboard, Jewel!

I, too, have discovered the wonderful world of grains. I'm convinced that it's been a great part of the reason I've been able to maintain my weight loss (60 lbs) for the last 6 months, though it's along with low fat, lots of fruits and veggies, fish, lean or very little meat, grains and other complex carbs and very very little processed food--you know, like the food pyramid. I can eat large quantitities of food, feel very satisfied, no cravings and best of all the scale stays the same. That's a record--longest after many major weight loss efforts. I think I've discovered an eating plan I can live with, enjoy and still maintain my weight.

However...here comes the "but": I am really troubled with gas and it causes me a lot of embarassment and I know that it must offend a lot of people. I've tried Beano, GasX and I've recently purchased some epazote for the next time I prepare beans. I know it can't be the gradual thing because I've been doing the same thing for months and months. I'm open for suggestions, and I'm going to get charcoal as soon as I can and try that. I know this is one of those things that people don't like to talk about, but it's a major problem for a lot of people. Here's the dilemna: if I want to be socially acceptable will I have to give up a really healthy and satisfying eating plan? Or do I say, the heck with "society" and continue what works for me? And it's giving me pause about trying to date again. Can you imagine trying to explain that to a date? Hoping charcoal will help. Thanks for bringing this uncomfortable topic up. :)

[JHolcomb]

Let me say, first of all, that my maiden name is Severt, but no one ever called us that. We were known as the SeFARTS and with good reason. Anyway, I eat lots of fiber, at least 25 grams a day. I've never tried wheatberries, but I do remember what happened to me when I first started Metamucil (which is soluble fiber). For the first day or so I was so bloated and sore from gas I could hardly move. I couldn't pass gas or anything, it was just trapped in there causing me excruciating pain. The second day, the passing of the gas began. And continued constantly throughout day two and day three. After day three, my body had adjusted and gas was not a problem. So maybe your body needs more exposure to them (?). Try some gas-x, too.

And yeah, in addition to the fiber in Metamucil, certain types of fiber cause me more problems than others. I can do pintos just fine (we ate these along with kraut about 3 meals a week when I was little. Any wonder we were called the Sefarts?), but garbanzos and cannolini kill me!The pain and gas is astounding when i eat them. And popcorn is a bad deal for me too. It's a very good thing I have a husband who is not easily grossed out or embarrassed by scatalogical functions and humor. He's pretty gassy, too :D (and garbanzos and cannolini cause him lots of pain too, but he can do popcorn no problem).

[SandyM]

Perhaps it's just me, perhaps I'm reverting to 8th grade juvenilism, but all this talk of late of "bodily functions" just sends me into fits of giggles.

Thanks for the laugh, ladies. Carry on......:p

Oh, and edited to clarify, please know that I'm not laughing at your discomfort. This is a tender subject with me also - popcorn being the #1 trigger.

[Janeway45242]

It really is kinda funny, but then maybe not for those around us. Fortunately, I don't have pain, I just "vent" quietly. SBD...silent but deadly. If only we could learn to harness all this power! :D

[AD]

Just to add to the suggestions, many people have had luck reducing the odor problem by taking Pepto Bismol.

Gas-X usually only works for air in the stomach, mostly swallowed air, causing a lot of burping.

There is a bulletin board for gas, bloating and IBS sufferers which I am a member of. It is sometimes helpful to hear about others' experiences. It's at www.ibsgroup.org

[Ganache]

I wonder how much we're contributing to the greenhouse effect:rolleyes:

[buffygirl]

Why, why, why do I always pick these threads to read??? I'm in my office with tears running down my face. Potty and poot talk are just so funny to me. I'm trying to hold my laughter in, but everyone is kinda looking at me funny.

SandyM - are you and I twins separated at birth?

Kim

[Janeway45242]

Well, if you start seeing a big ozone hole right over Cincinnati, I guess I'm to blame! Not near enough dogs around here to blame! ;)

[JHolcomb]

Originally posted by Ganache
I wonder how much we're contributing to the greenhouse effect:rolleyes:

I think I remember the meterologists reporting an hole in the ozone right above North Raleigh :D.

AD, I wish I could take the big Pepto, but it makes me puke! Really, I take it and regurgitate almost immediatly. I think it's the wintergreen flavor...


My dad, who is very gassy but otherwise wonderful in social situations, has given up trying to "hold it in." If it slips, he just apologises like it's no big deal and then goes about his business. And since everyone gets gassy, I guess it really isn't such a big deal.

Citrus oil air fresheners (the "natural" kind) work wonders and smell so good!

Here's a poem for all of you...from Space Ghost and Zorak (if you haven't seen Space Ghost Coast to Coast you must!Space Ghost is this doofy super hero and Zorak is his evil enemy and a praying mantis)

Space Ghost: I like onions that are sweet
Zorak: I like onions that are hot and sassy
Space Ghost: Onions sometimes make me cry
Zorak: They always make me gassy!

[Jewel]

So here I am contributing to everyone else's potty humor giggles again? :rolleyes: Oh well, we all have to have a skill! :D

Ganache, thanks for the mixing idea! You all are probably right, that even though I eat a lot of fiber, this particular grain has quite a tough husk on it, and I think that husk is insoluble fiber, right? :confused: That might be the difference between the bean fiber (soluble) and the wheatberry fiber (insoluble) in my intestinal system! Regular brown rice I can't eat too well, but the brown basmati rice is much 'lighter' and has a thinner husk, so I enjoy it more. I eat brown basmati with no problem, so maybe for awhile I ought to mix the two grains together instead of just gnawing on the wheatberries alone! :D Thanks Ganache!

And AD, thanks also for clarifying the Gax-X issue. I find it helps some, but not entirely...so IS there an OTC product that helps with intestinal gas as opposed to stomach gas? Is the charcoal a preventative or a cure? :confused:

Also, one thing I did learn from my Grandma long ago about beans, and it has ALWAYS worked really well for me. When you're cooking beans of any type, whether it's chili, pintos, black beans, whatever...cut a huge peeled carrot in half and float it in the beans while they're cooking. When your beans are ready, lift out the carrot and don't eat it! :eek: Don't even give it to the dogs unless you want to enjoy a total Doggie **** Fest that evening to amuse yourselves. :eek: The carrot will absorb a lot of the gas from the beans!

[Janeway45242]

Just got back from the health food store and the very helpful clerk gave me a tip about the activated charcoal that made me leave it behind (pun!). He cautioned that this is what's used in emergency rooms to draw out poisons and he's used it for food poisoning. The point being that you should be careful when taking medications, supplements, etc with it because it would inactivate them, just as it inactivates poisons. I'm guessing that would also include the nutrients of the food you're eating. You might not have gas, but you'll die of malnutrition! So, I think I'm going to try something called "digestive enzymes".

[Svadhisthana]

Just a little tip:
When feeling bloated but nothing is "passing" try resting a bit in "childs pose" (yoga) it really helps move things along.:o

[KValley]

Originally posted by Svadhisthana
Just a little tip:
When feeling bloated but nothing is "passing" try resting a bit in "childs pose" (yoga) it really helps move things along.:o

OMG- Svadhisthana, I am so glad you brought up yoga. Yoga is AMAZING for working through intestinal troubles! I have a Rodney Yee Yoga for Back video- if I am really bloated and crampy with PMS or a reaction to something I've eaten or my intentines have just decided to revolt on a particular day and swell up, not only does my tummy hurt, but I feel so much discomfort in my lower back/kidneys. The 20 minutes of this tape gives my stomach and back such relief- really gentle, soothing stretches.

If I'm away from the VCR, doing the plow and standing forward bends also helps- you wouldn't think so, because you are actually bent over from your hips/waist, but it works for me. Followed, as you suggested, by child's pose.

One more reason to try yoga, Jewel- I know you've been thinking about it!

RE: Activated charcoal. I take this only once in a while- like 2-3x/month, after a meal if I feel discomfort coming on. It is HIGHLY absorbent, as you said- I wouldn't imagine it's a good thing to take everyday. I look at it like I do laxatives- sometimes you just need the extra help without making a habit of it!