Category Archives: dailies

Going gluten free Part II: Cut backs and withdrawal symptoms// Abenteuer gluten-frei Teil II: Verzicht und Entzugserscheinungen

(Die deutsche Version findet ihr wie immer im Anschluss an den englischen Text)

My personal proofreader for the written English language just returned from his trip to Switzerland, so let’s continue my recount on going gluten free. From my post last week you already know why I made the decision in the first place. Still you may be asking yourselves what this change actually meant. How did it change my eating habits? How did it affect daily life and more importantly, did it actually make a difference? Did the experiment meet my expectations?

On a side note up front: Some of you may have noticed that I seem to use the terms gluten and wheat synonymously. As a general rule the FODMAP approach suggests canceling wheat and rye from your diet, not necessarily all grains containing gluten. Take spelt for example. Spelt contains gluten, but is considered to be FODMAP safe. However, from what I have read so far many people made positive experiences choosing to cancel out all gluten from their diet, especially during the initial elimination phase. So when I talk about wheat I mean wheat and when I say gluten, I mean gluten.

Going gluten free Part II: Cut backs and withdrawal symptoms// Abenteuer gluten-frei Teil II: Verzicht und Entzugserscheinungen

Turkish food staple: No more simit for breakfast – sesame crusted bread rings // Ein Frühstück ohne sie ist die Türkei kaum vorstellbar: Simit – mit Sesam bedeckte Brotringe. Auf meinem Frühstücksteller so bald nicht mehr zu finden.

Flashback to Week 1:
I was determined to follow through on my gluten free experiment. More so, I was euphoric and meticulous avoided eating any gluten containing foods. Finding out about the FODMAP approach put me in such a happy mood and mode that following the new dietary guidelines almost felt like a new passion of mine instead of just another cruel restriction forbidding me to indulge in fresh oven-baked bread. I happily debarked on a sort of treasure hunt analyzing the foods around me for their gluten content. Every time my boyfriend handed me the breadbasket, I smiled impishly, shaking my head and declining with a “no thanks”. Usually he followed up with saying something like “But you should eat more than just the veggies/eggs/…” then stopping mid-sentence, recalling the latest changes in my dietary needs, shaking his head in disbelief and murmuring something that he’ll never be able to remember what’s ok and what not. Sorry! :) Now that gluten has officially joined my no-go list it’s even more confusing to people. (“How on earth are wheat and fructose related?”)

Which dietary guidelines did I follow?
Early on I took the list provided by Sue Sheperd and went from there. As of late I’m in contact with a researcher from Monash University as well. Monash University is the leading institution when it comes to Fructose Malabsorption, determining the amount of fructose, Fructans and others problematic ingredients in foods and therefore furthering the development and improvement of the FODMAP approach. From her I learnt that Sheperd no longer works at Monash and that the information provided on Sheperd’s own website is not up to date. Hooray, how nice, more confusion, just what we need, right? Hence, from now on I suggest you follow the dietary recommendations offered by Monash University.
More after the jump. There is a German version too …

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Going gluten free Part I: Research, New Findings and FODMAP Diet // Abenteuer gluten-frei Teil I: Recherche, neue Erkenntnisse und die FODMAP Diät

Going gluten free part I: Research, new findings and FODMAP diet // Abenteuer gluten-frei Teil I: Recherche, neue Erkenntnisse und die FODMAP-Diät // by Fructopia

Bread basket served with your food here in Turkey // Der obligatorische Brotkorb der hier in der Türkei zu jedem Essen serviert wird

(Die deutsche Version findet ihr wie immer im Anschluss an den englischen Text)

In my last post I hinted to the fact that I quit eating gluten a few weeks ago. For some of you this might not come as a surprise, for others this may actually be a big one. That‘s why, before elaborating on what it actually felt like going cold turkey, I‘d like to start by sharing my reasons for making this decision in the first place. Or let‘s just say, why it took me so long to do so.

I must confess I usually don‘t bother staying up to date on fructose malabsorption as there are rarely exciting new findings. But once in while I go back to checking on lists and books and what experts have had to say on the topic to see whether I am remembering things correctly or simply to nurture my “I‘m actually lucky that fructose is bad for me, because it‘s just a bunch of crap anyway” attitude.

Recently I joined a Facebook group full of amazing people, all dealing with their individual daily ups and downs as a result of fructose malabsorption. Everybody is really helpful and speaking frankly about symptoms and experiences. And trust me, nothing is more encouraging and helpful than reading the stories of fellow fructose malabsorptioners. Most of the members in this group are living in Australia where people seem to be more familiar with FM and the food industry seems to have adapted to peoples’ needs already. Unlike Germany or Turkey. Closely following the group discussions I wondered why most of the group members follow a gluten-free diet without being gluten intolerant. I never quite understood why someone would burden themselves with even more food restrictions than necessary. All my German books on FM consider wheat and other grains to be on the safe side, so the FM couldn‘t be the reason for this could it? Since being diagnosed with FM I started to cut out fructose as found in fruits, vegetables, sweets and processed foods from my diet, but otherwise continued to eat bread, pasta and other doughy things like I was used to do. I never really questioned that there was something wrong with this or that or that the information at hand might not even be tried and true. I‘m imagining those of you who are familiar with the FODMAP diet shaking their heads in utter disgust right about now. There is more and it’s in German too …

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On to-do lists, gluten, birthdays and fructose // Über To-Do-Listen, Gluten, Geburtstage und Fruktose

A long overdue task // Das so lange vor mir hergeschobene To-Do

(Scroll down to read the German version//Weiter unten findet ihr die deutsche Version des Textes)

I‘m a big fan of to-do lists, both handwritten and digital. I also love getting the individual to-dos, want-to-dos or whatever you like to call them depending on their respective level of fun back off my list and off my back for good. But sometimes one of the to-dos decides to stay on the list. It is times like those, when I simply can’t complete the job at hand. Instead that small to-do becomes a ubiquitous mental note, floating above of my inner mess of thoughts, making me more miserable and more afraid to tackle it with every day I’ve failed to approach it. I hate it.  Believe me, I’m not talking about some dreadful task here. I just hate it, because I know perfectly well that getting it done would be an easy way to clear my mind. Yet I still fail to follow through.

This is why I was afraid to check the date of my last post here. I still haven’t looked it up. There is no need to. However long it has been since my last post I haven’t forgotten what I’d been meaning to tell you:

For one, we have been welcoming, hosting and seeing off a steady flood of visitors from home who seized their summer holidays as an opportunity to explore Istanbul with us. So there we were, guiding our guests, showing them around, running up and down the hills of this beautiful city at a constant average temperature of 32°C/90°F in the shade and taking a break here and there making me unlearn snacking for the ‘I’ve stopped counting’-est-time.

I also missed out on telling you that it’s been 8 weeks now since I cancelled wheat from my diet. I had kind a sudden sort of epiphany, when I realized why so many of you fellow fructose malabsorptioners avoid wheat. Food life has been quite adventurous since I started my gluten-free journey and there is much to tell you about in my next post.

We also celebrated a birthday, my very own thirtieth birthday to be precise, which I still find slightly weird realizing it is my own age. But if being in ones thirties means getting a fructose-friendly, gluten-free cheesecake from my boyfriend I willingly embrace this new era. He kindly gave his permission to share the recipe too and so I will, shortly.

On another note I missed out on sharing the following article, which reminds us of why it’s a good thing, that fructose is bad for us and why it‘s worth it taking a stand against this little monster day in day out. Read it here. Found on No Sugarless Gum. Thanks for sharing Paige!

So much for my long overdue update. It was good to catch up. I’m looking forward to sharing more details on my newly acquired fructose AND gluten free eating habits with you soon! Have a great Sunday!


Ich bin ein großer Fan von To-Do-Listen, sei es auf Papier oder iPhone. Ich liebe es To-Dos, Want-Dos oder wie auch immer man sie abhängig vom jeweilen Spaßlevel nennen mag, abzuhaken. Manchmal passiert es jedoch, dass einer dieser Aufgaben, gar nicht unbedingt von schwieriger Natur, einfach auf dem Zettel hängen bleibt. Eine unscheinbare, ohne große Anstrengung erledigbare Aufgabe, die ich einfach nicht zum Zuge kommt. Die stattdessen zur omnipräsenten, mentalen Notiz wird, die noch über allem anderen Gedankenwirrwar in meinem Kopf herumschwirrt. Und mit jedem Tag, an dem ich es wieder nicht geschafft habe, sie zu erledigen, fühl ich mich elendiger, denke noch mehr darüber nach und rücke doch nur ein bisschen mehr vom sehnlichst erwünschten Haken weg. Das schlimme daran, ich weiß noch ganz genau, dass es so ein einfacher Weg wäre den Kopf frei zu bekommen. Und trotzdem schaffe ich es nicht, mich endlich an die Arbeit zu machen.

Genau deshalb wollte ich mir auch das Datum des letzten Posts nicht so genau anschauen. Warum auch, ich weiss ja, dass der letzte Beitrag eine gefühlte Ewigkeit her ist, ich weiß ja, was ich alles versäumt hab euch zu erzählen:

Zum einen habe ich nicht von der Flut an Urlaubern aus Deutschland berichtet, die die Ferienzeit genutzt haben um gemeinsam mit uns die Stadt zu entdecken. Sprich den Großteil der letzten zwei Monate waren wir damit beschäftigt bei 32° Grad im Schatten die Hügel Istanbuls auf und ab zu marschieren, was gleichbedeutend mit viel Tee trinken und viel Essen ist und mir eine neue Runde “Das Naschen verlernen” eingebrockt hat.

Die wichtigste Neuigkeit ist aber wohl, dass ich mich vor gut 8 Wochen von unserem ständigen Begleiter Gluten getrennt habe. Nach einer weiteren ausgiebigen Recherche zum Thema Fruktoseintoleranz hatte ich eine schlagartige Erleuchtung warum so viele andere Fruktoseintoleranz-Betroffene Weizen und andere glutenhaltige Getreidesorten von ihrem Ernährungsplan gestrichen haben. Seitdem ist mein Ernährungsalltag noch abenteuerlicher als zuvor schon und ich freu mich euch im nächsten Beitrag ausführlicher darüber zu berichten.

Auch einen Geburtstag habe ich euch vorenthalten. Genauer gesagt meinen höchst eigenen 30. Geburtstag. Die Zahl ist mir noch immer fremd, vor allem, da sie mit meinem eigenen Alter in Zusammenhang stehen soll. Wenn aber “in den 30ern sein” bedeutet, glutenfreie, fruktosearme Käsekuchen von meinem Freund gebacken zu bekommen, bin ich durchaus bereit dieser neuen Ära eine Chance zu geben. Das Rezept zu diesem Meisterwerk werde ich euch mit freundlicher Genehmigung vom besten Freund der Welt in der nächsten Woche präsentieren.

Zum Schluss möchte ich noch einen Artikel mit euch teilen, der mir wieder einmal gezeigt hat, warum unser täglicher Kampf gegen die Fruktose so wertvoll ist, warum wir uns glücklich schätzen können, dass wir dieses kleine Monster so akribisch von unserem Speiseplan verdammen. Lesen könnt ihr den Artikel hier. Gefunden hab ich ihn auf No Sugarless Gum.

Soviel zu meinem längst überfälligen Update. Es tut gut, versäumtes nachzuholen und ich freu mich jetzt schon darauf euch mehr von meinem neugewonnenen fruktosearmen UND glutenfreien Ernährungsgewohnheiten zu berichten. Macht euch noch einen schönen Sonntag!

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Unlearning Snacking // Das Naschen verlernen

Resisting fructose-loaded Snacks // Unlearning snacking // by Fructopia

Resisting fructose-loaded snacks? Big failure a few weeks ago: Eating unripe plums (Turkish people love them) on the ferry back to the European side of Istanbul // Fruktose-reichen Snacks widerstehen? Nicht immer einfach. Hier der fotografische Beweis, dass die Versuchung meist größer ist als der Verstand: Ich mit unreifen Pflaumen auf der Fähre von Kadiköy zurück auf die europäische Seite Istanbuls.

The past weeks here in Istanbul saw a lot of visitors from home. Which of course is great because we got to share the beauty and stories of this wonderful city with our loved ones and made most of them fall in love with Istanbul just the way we have. On the other hand, a lot of visitors meant a lot time spent in restaurants, cafés and and pastry shops and snacking on street food. We were eating ourselves through a lot of amazing specialities the Turkish cuisine treasures, to show our visitors the amazing tastes we were already familiar with and to explore unknown ones together. What sounds like a dream come true, actually turned out to be a nightmare for my maltreated stomach. Getting lost in all the new, delicious and tongue tingling tastes I wasn’t paying enough  attention to my stomach anymore. Naturally, it didn’t hesitate to strike back. I’m not feeling well, the tiniest amount of fructose turns into a rumbling concert in my stomach and I’m getting sick again more easily. After six weeks filled with a lot of “Oh, this looks amazing, I have to try this. I know it’s not good for me, but a tiny spoon full, maybe two, can’t hurt, can it?” -Spoons full of veggies, fruits and, yes, sweets it’s time to give my stomach a break, reflect on my personal eating habits and unlearn snacking, once again. Unlearning snacking? You may be asking yourselves, what is wrong with snacking, I probably just chose the wrong snacks, right? Nope, you heard me right. I mean unlearning snacking and not just learning to pick the right snacks.

But why? At first glance, nothing is wrong with snacking. Everyone enjoys nibbling on something from time to time. However, shortly after being diagnosed with fructose malabsorption, I figured out that snacking was one of the major problems I was going to have to cope with. Most of us are raised constantly shoveling in food without rhyme or reason, even when not hungry. Maybe bored, maybe feeling a slight bit of appetite, but hungry? Not really. Snacking has become one of the major pastimes of our society.

Everywhere you go you are offered a snack or are conditioned to get one: the biscuit that comes with your coffee, popcorn at the movies, ice-cream following a walk on the beach, some slices of apple while working, nuts or olives as an appetizer alongside a glass of wine or the delicious looking oatmeal cookie in the hands of your boyfriend (more on the cookie in my next post). Yet all of these seemingly innocent snacks have one common denominator. They are high in fructose. Unfortunately I have deeply internalized that it is okay to just reach out my hand and put everything I can grab into my mouth without thinking twice. Until I am finally reminded by the stomach pain, the sudden fatigue and the rising disappointment that once again I failed to resist.

This is how I feel these days. (source:

There is more and it’s in German too …

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