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You can keep a journal of your wellbeing to establish a baseline and then start making changes to your diet. For example, adding a green smoothie (mostly leafy

You can keep a journal of your wellbeing to establish a baseline and then start making changes to your diet. For example, adding a green smoothie (mostly leafy greens, some fruit and nuts) to my breakfast every day seems to have ameliorated my IBS after a month or so. I'm still trying to add more vegetables to my diet because it seems like it's actually physically difficult to eat more than an optimal amount of them. But your personal experience is the most direct data you can gather about this complex topic. Beyond generalities, diet is more likely than not idiosyncratic to each individual.

throwanem 6y ago
I think you must be right about that. For example, while I'm sure I would also enjoy such a smoothie every morning, the probably quite high oxalate content would almost certainly bring about a quick recurrence of the kidney stones which removing all added salt from my diet has relieved. So I won't do that! Regarding vegetables, have you considered salads? The genre offers far more variety than I think many suspect, and I don't know a more pleasant or more effective way of eating a vegetable-first diet than to get really good at salad.
- bitdizzy 6y ago
  Oh good call on the oxalate content! I'll be on the look out for that now, though it seems that I've been using low oxalate varieties of kale by preference. I've been having a salad either as a whole meal or as a side every day as well. I still think I would benefit from eating more vegetables but only experiment and observation will tell.
  - throwanem 6y ago
    I mean, you probably don't have to worry too hard about oxalates! The strongest predictor by far for stone forming is a history of stone forming, so I have to be very careful to limit oxalate-rich foods, but unless you've had problems before, you're likely good - although it's still not a bad idea to keep it in mind, because kidney stones suck a lot to have. And be sure to drink plenty of water, of course, but that's a good rule no matter what. Another way I like to use vegetables is in sauces. It doesn't take much - what I'll usually do is start with a Béchamel (blond roux, add milk or cream) and then once it's well combined add handfuls of well-chopped onion, bell pepper, mushroom, or almost anything else I have on hand. Simmer and stir over low flame until the flavor and texture say "done". If you like spicy, then adding one whole finely minced habanero early on makes for a pleasantly gentle and slow-working heat; if you like umami, a generous dose of gorgonzola or some other strong cheese gives the sauce a unique base note. The juices from the vegetables (especially mushrooms, which are full of water) will join the sauce, bringing their volatiles along, and you end up with a subtle flavor that, depending on what you put in, will complement just about anything. (If you eat meat and like steak, do be sure also to try it under a mushroom-and-gorgonzola sauce on this base! "That's got to be way too much" of both is about enough, and you can also add fresh crumbled bacon. Done right, it beats out any steakhouse I've ever been to. Enjoy!)

throwanem 6y ago

I think you must be right about that. For example, while I'm sure I would also enjoy such a smoothie every morning, the probably quite high oxalate content would almost certainly bring about a quick recurrence of the kidney stones which removing all added salt from my diet has relieved. So I won't do that! Regarding vegetables, have you considered salads? The genre offers far more variety than I think many suspect, and I don't know a more pleasant or more effective way of eating a vegetable-first diet than to get really good at salad.

bitdizzy 6y ago
Oh good call on the oxalate content! I'll be on the look out for that now, though it seems that I've been using low oxalate varieties of kale by preference. I've been having a salad either as a whole meal or as a side every day as well. I still think I would benefit from eating more vegetables but only experiment and observation will tell.
- throwanem 6y ago
  I mean, you probably don't have to worry too hard about oxalates! The strongest predictor by far for stone forming is a history of stone forming, so I have to be very careful to limit oxalate-rich foods, but unless you've had problems before, you're likely good - although it's still not a bad idea to keep it in mind, because kidney stones suck a lot to have. And be sure to drink plenty of water, of course, but that's a good rule no matter what. Another way I like to use vegetables is in sauces. It doesn't take much - what I'll usually do is start with a Béchamel (blond roux, add milk or cream) and then once it's well combined add handfuls of well-chopped onion, bell pepper, mushroom, or almost anything else I have on hand. Simmer and stir over low flame until the flavor and texture say "done". If you like spicy, then adding one whole finely minced habanero early on makes for a pleasantly gentle and slow-working heat; if you like umami, a generous dose of gorgonzola or some other strong cheese gives the sauce a unique base note. The juices from the vegetables (especially mushrooms, which are full of water) will join the sauce, bringing their volatiles along, and you end up with a subtle flavor that, depending on what you put in, will complement just about anything. (If you eat meat and like steak, do be sure also to try it under a mushroom-and-gorgonzola sauce on this base! "That's got to be way too much" of both is about enough, and you can also add fresh crumbled bacon. Done right, it beats out any steakhouse I've ever been to. Enjoy!)