Looking for tips tracking Macros with reflux/possible IBS.

kristinc7117

I'm looking for any assistance on where to start with tracking macros for my goals but also adhering to and discovering what works with my stomach issues. I've been diagnosed with GERD (reflux) but we moved and I stopped looking into it before we were able to diagnose and learn more. In the past I've had bad issues with indigestion, gas pains, and excess burps. It hasn't been terrible lately but this is partially because I've been inadvertently intermittent fasting just due to a busy morning schedule. I do have a decaff coffee in the morning with creamer. If I go to the gym I've been having a protein drink but I believe that too has been upsetting my stomach. I'd like to find a way to try the protein powder I got (vanilla) that I can work into my regular schedule. I tried with my coffee but it was quite chunky.

For calorie and fitness level info: I go to the gym at least 3 times a week, on occasion more, I do cardio before pump class, cardio before yoga, then another day of cardio before pump class. I'm trying to work towards another cardio/yoga day and then a day of pilates and (and...?) before the weekend.

My quick suggested calories are: 1460 to maintain. I am about 105 lbs and 4 ft 8. This complicates things a bit because I definitely can have a big appetite at times but I think I'm also wreaking more havoc on my stomach with such large meals.

According to loose calculations with a fitness group I am a part of I have come up with a goal for at least this week to see how my numbers are looking and how I feel.

I'm going to try to hit Carbs 40 percent or about 146 grams, Fats 25 percent at 41 grams, and protein at 35 percent or 128 grams.

Does this seem realistic for my goal of maintaining but toning my current weight? Does anyone have any tips specific to counting Macros amidst stomach issues?

Thanks in advance for any help or discussion!

neanderthin

I was going to say try IF but I see you have and it apparently was a relief period for you. I would expand on this point and try to extend the time interval where there is no food consumption, which in turn allows more time for gut repair, cell regeneration over our 24hr circadian rhythm in that fasted state. I suspect that smaller meals could help but I also suspect a better option would be to slightly reduce carbs and increase protein which removes the protein powder which it could and probably does exacerbate GERD. With IF,16:8 is probably the most beneficial protocol in this context but anything close is fine. As far as macro's go and maintaining weight, protein should be the focus and adjusting carbs and fat is really a personal thing where you can make adjustments to your style of eating and the outcomes are pretty similar, protein is the one to focus on and quality proteins for sure. imo.

lnagrsia

kristinc7117 wrote: »

I'm looking for any assistance on where to start with tracking macros for my goals but also adhering to and discovering what works with my stomach issues. I've been diagnosed with GERD (reflux) but we moved and I stopped looking into it before we were able to diagnose and learn more. In the past I've had bad issues with indigestion, gas pains, and excess burps. It hasn't been terrible lately but this is partially because I've been inadvertently intermittent fasting just due to a busy morning schedule. I do have a decaff coffee in the morning with creamer. If I go to the gym I've been having a protein drink but I believe that too has been upsetting my stomach. I'd like to find a way to try the protein powder I got (vanilla) that I can work into my regular schedule. I tried with my coffee but it was quite chunky.

For calorie and fitness level info: I go to the gym at least 3 times a week, on occasion more, I do cardio before pump class, cardio before yoga, then another day of cardio before pump class. I'm trying to work towards another cardio/yoga day and then a day of pilates and (and...?) before the weekend.

My quick suggested calories are: 1460 to maintain. I am about 105 lbs and 4 ft 8. This complicates things a bit because I definitely can have a big appetite at times but I think I'm also wreaking more havoc on my stomach with such large meals.

According to loose calculations with a fitness group I am a part of I have come up with a goal for at least this week to see how my numbers are looking and how I feel.

I'm going to try to hit Carbs 40 percent or about 146 grams, Fats 25 percent at 41 grams, and protein at 35 percent or 128 grams.

Does this seem realistic for my goal of maintaining but toning my current weight? Does anyone have any tips specific to counting Macros amidst stomach issues?

Thanks in advance for any help or discussion!

My daughter has IBS as well and it causes her problems when she consumes alot of acidic and greasy foods, They told her to limit her consumption of caffeine, milk products, acidic and greasy food....so very bland stuff. I think you could def still make it work with your goals. Diabetics can control their diabetes with proper diet and avoid even having to take medications to manage it.

kshama2001

Many protein powders clump in hot coffee. I found this can be fixed by first mixing the protein powder with cold milk or cooler coffee.

DebbsSeattle

Protein powder…we have been using since Mr. had open heart surgery Oct 21. We researched a lot…began buying Vital Proteins Collagen Peptides. Dissolves completely, almost without stirring in hot coffee or tea. Also dissolves in yogurt leaving no grit in the texture. Available at Walmart in the pharmacy area of nutrition supplements, Amazon on subscribe and save and at our local vitamin store. Not cheap but his healing has been phenomenal and my hair nails and skin look glowing and so healthy.

For reflux and IBS….our diet switched from healthy but no restrictions to by the book clean balanced nutrition. We both had reflux every night before and have not had it since going to a huge fruit and veg intake along with balanced eating. We began on a 12:12 IF schedule and are now practicing a 18:6 daily. My IBS symptoms have disappeared altogether. I never drank water but now drink a ton.

yirara

Keep a good food diary, note down how much problems you get after each meal, and then leave out certain foods to see if the same still happens. A low fodmap diet might also work here. Reflux can be caused by lots of things, and maybe the culprit is not what you expect. For me, it's food high in protein, and anything containing eggs. Fatty food is no problem, and neither acidic food, green tea (black and rooibos is though), or lots of other common triggers.

HoneyBadger302

Labeled healthy or not, are you consuming a lot of processed foods with a variety of additives, preservatives, or other ingredients you can't pronounce?
I'm just asking because my boyfriend was having major issues with his stomach and digestion - couldn't go anywhere without antacid, and it frequently kept him up at night, gout...
...I moved in and have been cooking our meal(s) to my diet (lower carb, mostly fresh ingredients, lots of fresh veggies and meats, or brands where I can actually tell you what is in that jar), and his problems have almost completely disappeared. I doubt he even knows where his antacids are right this second. Plenty of cheeses (although I prefer aged cheeses I don't limit to that), lots of herbs and spices, not shy about butter if the recipe benefits from it, but real butter, no processed "cheese food," no packaged dinners, some basic sauces from jars - like a pesto or tapenade - but I pass over the ones with all the additives and crap in them, mostly cook with grapeseed or olive oils (some seasame oil too).
Just a thought since you don't really specify beside calories what kinds of foods you're consuming. Anything in a package you need to flip over and read those ingredients - even frozen veggies I've found some alarming additives for no reason!