In fact, a nutritional balancing program with coffee enemas reduces the need for supplementary antioxidants because the program helps remove oxidant sources. This is going to be pretty overwhelming, so I need to review it again and mentally get my go power ready. I can see why you would come at this one the way you did based on my experience. Thank God I see the light. Some coffee beans are quite oily, while other coffees are quite dry.
Still have a question about a food not on the list?
And woman cannot live on jerky alone. Though I use the same dehydrator to make that as well and it's fantastic. Here's what I recommend that you do to prepare your almonds and other nuts — soaking time varies with the type of nut: Once they're soaked, you can eat them as-is, but the texture isn't really right for me for snacking, which is why I recommend the next step of dehydrating them.
If your goal is to carry almonds as snacks, give them a low and slow warm air vacation. If your goal is to make some almond milk, then give them a whir in a filtered water tornado. I was originally going to tell you to keep the nuts at a very low temperature to dehydrate them in order to keep their oil from oxidizing, but a quick touch-base with Matt Lalonde revealed to me that an in-tact, whole almond won't present this problem as oxygen can't penetrate the nut. That said, roasted nut butters and almond meal or flour that is heated for all you almond-flour crazed bakers out there!
We don't want to consume oxidized oils if we can avoid it as they contribute to systemic inflammation and lipid peroxidation — both of which are damaging to our bodies and our overall health.
So why bother soaking and then dehydrating the almonds? You may be familiar with the notion of anti-nutrients or maybe not and in the case of nuts, the anti-nutrient is known as phytic acid. Phytic acid present in nuts, seeds and in the bran of plants yes, the bran is what's in-tact when you eat those darling whole grain foods!
In general, anti-nutrients are things we should avoid in our foods as best we can, and knowing that there are ways to prepare foods to make them easier for our human digestive systems to digest works to our advantage. Soaking the nuts overnight does a decent job of reducing though not completely removing the phytic acid content of the nuts. Generally speaking, the idea that a food requires such careful preparation before it's ready for my consumption makes me a bit uncomfortable and I question whether or not it's even really appropriate as a food.
The thing is, at this point I can't make my own life that complicated when it comes to wanting a handy travel snack- so I'm going for some soaked and dehydrated almonds here along with my home-made grass-fed jerky and calling it good-to-go.
What do you think? Are you willing to take these steps to be able to eat almonds in a way that is less irritating to your system? Or maybe you'll think twice about eating so many nuts on a regular basis when you realize that this preparation is an IDEAL situation for eating them. Almonds are better for many reasons… this is just a warning that we shouldn't be chugging hand-fulls, spoon-fulls or baked-good-fulls of them! Moderation and preparation matter… right? Just prepare them well and moderate your intake….
Super, super post, Diane! I had made the intuitive leap recently myself about shelling my own nuts. It just seemed logical that cavemen wouldn't eat as many as we do today just because they're so much trouble! You and Robb are making my Cave Girl job so much easier. I can just link to you guys instead of having to write my own posts! A couple year's back, I gave up cow and goat milk for soy milk.
Then I found out that soy milk is not good, so I gave that up and switched to almond milk. Does this apply to almond milk too? Are other nuts okay? I just got a Vita-mix and I like making nut milk and butters with it. How about cashew milk? Robin- all nuts share similar anti-nutrient properties but not all nuts have the same omega 3: Soaking nuts is required before making nut milks for varying times.
I'd just caution against over doing it. What do you use nut milk for? If it's to eat in cereal, that's where I also caution against eating cereal, which is a non-food in my book….
I really need some time to digest and process all of this. Thank you so much for taking the time to break all of this down for us. As a busy working mother-of-three, it almost becomes disheartening when you think you might finally be on the right track.
My small kids have traded in their Goldfish, pretzils, and Cheerios for fresh fruit, vegetables and nuts, and now I have to consider buying a dehydrater and limiting their almond intake — a favorite in our home.
Karina- don't be disheartened! As with the other changes you've made, the next steps will become easier and more instinctual as you're used to them. Veggies are a great snack anytime- stick with them if you're worried. Tropical Traditions likely has some recipes and you don't even need to add sweetener. This info goes for ALL nuts, not just almonds, I highlighted them since they're a go-to for most people…. What veggies do you think are best for snacking? I use the almond milk organic store bought for post-workout nutrition, usually mixed with raw almond or cashew butter again, organic store bought for extra fat and extra calories plus a scoop of—I know you're going to kill me—whey protein powder but from grass-fed cows if that lessens the sting..
I'm trying to figure out a way to get enough calories in a day. Gastritis may be acute or chronic. It can affect different areas of the stomach cardia, body and antrum and may be erosive or non-erosive in nature. Successful treatment will depend on learning more about your specific condition and identifying and addressing the underlying cause s. If you need help, consider our consultation program. Controlling bacterial overgrowth will reduce the amount of bile, bacteria and digestive enzymes being refluxed into the stomach and beyond.
That may reduce irritation and improve gastritis in some cases, but this is speculative. After rice flour made from jasmine rice, how would other gluten free flours rank as far as their symptom potential i. Any idea about the FP of tapioca flour, potato starch, sprouted oat flour and sprouted corn flour? Tapioca flour and potato starch both have relatively low FPs. Sprouted grains are reportedly easier to digest and should therefore have higher GI values and lower FP values.
One product that was tested for GI is sprouted 3 grain bread by Stonemill. The bottom line is this. We need more research into the digestibility of sprouted grain products to make a final conclusion and determine accurate FP values for these grains.
One assumption you could make is that sprouted oat and corn flour should not be any worse than the corresponding non-sprouted grains. The app includes over 30 flours and grains out of foods and drinks.
This is fascinating research. They seem to be on to something for a subset of people with IBS — who previously experienced food poisoning gastroenteritis caused by certain bacterial pathogens that produce a toxin called cytolethal distending toxin B cdt B. Antibodies to this toxin cross-react with other human proteins including a protein called vinulin which is involved in normal gut motility.
Good question and one I have thought about quite a bit. A simple answer is no and here is my answer in two parts. The first part has to do with changes over the years in our microbiota. With rampant use of antibiotics and preservatives along with more cooked and processed foods, there is no doubt the diversity of our gut microbes has been reduced.
This change could make it more difficult to process huge amounts of fermentable and complex carbohydrates as we may have once been able. The second part has to do with how we count fermentable carbohydrates. The strict definition focuses on dietary fiber in its various forms. Thus I created the FP formula to measure this. The number of fermentable carbohydrates is also higher for people with various carbohydrate intolerances i.
You can add fiber and resistant starch intolerance as well. In addition to fiber, other foods containing fructose, sucrose, lactose, resistant starch and sugar alcohols have many of the attributes of dietary fiber. When you look at things in this way, we are not starving our gut microbes but more likely overfeeding them. The typical Western diet contains well over grams of fermentable carbohydrates per day when you measure them using the Fermentation Potential FP calculation as explained in the Fast Tract Digestion books.
This is much higher than the 12 grams of dietary fiber per day cited by Sonnenburg and others. Over feeding our gut microbes can result in blooms of bacterial growth, SIBO and dysbiosis, but a less diverse microbe population overall. I am severely allergic to tree nuts.
A good alternative to an almond flour crust is using a mix of tapioca flour and rice flour. I am a health conscious individual and was surprised to see that the food tables in the Fast Tract Digestion books include some processed foods. Although the Fast Tract Diet worked like magic, I am curious as to why you recommend processed foods.
Let me be clear, I am not recommending that people eat processed foods. The food tables in the Fast Tract Digestion books and in the Fast Tract Diet mobile app on Android and iTunes list a large va riety of whole foods including vegetables, fruits, starches, meat, seafood, etc.
Please remember that the Fast Tract Diet is a flexible point system adaptable to a variety of dietary preferences and you are empowered to make your own food and drink choices as long as they are within the FP guidelines for relief from SIBO and related symptoms. The Fast Tract Diet works on a similar principle as the Weight Watchers program, except that you monitor your FP points instead of calories.
To show that some of them have high symptom potential and you should avoid or limit them. They are commonly available in the market place and some people choose to consume them for convenience so we want these folks to have access to the FP points for those foods. I hear that low Glycemic Index GI foods are healthier because they do not raise blood sugar, but low symptom potential i.
How do I reconcile the conflict in applying the Fast Tract Diet? I recognize that too many carbohydrates, particularly high GI carbohydrates can contribute to increases in blood sugar levels which can present problems for people w ith diabetes, other insulin-related or metabolic issues. But the best way to combat these issues is controlling the actual levels of dietary carbohydrate. This is by far superior to the low GI approach. Low FP foods include both high carbohydrate, high GI foods as well as low carbohydrate foods.
The Fast Tract Diet described in the books recommends approximately 75 grams of carbohydrates per day. It is a lower carbohydrate diet compared to the grams in the Standard American Diet. Depending on your individual tolerance for carbohydrates you can adjust the levels of carbohydrate in the Fast Tract Diet.
Obviously, people with diabetes, metabolic disorders, etc. While the safety and side effect profile for simethicone appears to be fairly benign, this product does not reduce intestinal gas which is produced by intestinal bacteria. My preference is to first employ dietary and behavioral strategies outlined in the Fast Tract Digestion books to control symptoms and improve gut health.
But since the Fast Tract Diet consists of healthy fats, carbohydrates and proteins from a variety of plant and animal sources, it should be absolutely fine for your 10 year old child. It will also help reinforce good decision making on snack and junk foods as many are high in FP points and should be limited.
Would you recommend people stay on any supplements they are currently taking when they start the Fast Tract Diet? In general, taking fewer supplements is best as many supplements have not been adequately studied for their safety and effectiveness.
Also some supplements may actually impede progress or carry health risks. For instance, some probiotics can make bloating worse. People with adequate amounts of stomach acid could have worsening symptoms taking betaine HCl. Taking too much iron in the absence of a clear deficiency can cause serious side effects, even death. For instance, lactase enzyme is safe and effective for treating dietary lactose intolerance. The same can be said for amylase enzyme to improve starch digestion.
Basic vitamin and mineral supplementation is also a good idea with SIBO-related conditions as vitamin and mineral malabsorption is common in these cases. Identifying the underlying cause of your symptoms is the best way to determine how diet can help and if supplementation is needed.
If there a clear need, choose a supplement that is safe and effective, and also backed by science. I am a vegetarian looking for a low symptom potential FP protein source. Where would soy protein powder and tempeh be placed on the FP scale? Most soy protein isolate powders have low total carbohydrate and fiber counts, similar to whey protein isolates.
The FP value is very low depending on the brand. But, tempeh has a moderate FP, for a single serving g. I would lower the standard serving size for tempeh until your symptoms are improved.
Thanks to the Fast Tract Diet! I am feeling much better just in a couple of days. Now that I am not drinking regular milk, I would like to find a substitute. A cup of lactose free milk has a symptom potential FP of 5, so not too bad.
The reason the FP value is not zero is because while lactose-free, it contains some fermentable oligosaccharide sugars. There are other milk alternatives including rice, almond, coconut, and soy, etc. Just make sure to choose unsweetened. Erythritol is a seemingly safe sugar alcohol based on new information and I have seen a few different brands.
The Swerve brand has oligosaccharides in the ingredients. Is this to be avoided? The Now brand lists only erythritol crystals… Would this be a better choice? I looked up the nutrition facts for Swerve. If they did, you would count oligosaccharide content as dietary fiber in the FP calculation.
I would avoid this product. The Now brand of pure erythritol is a better choice. You can also get erythritol blended with stevia. I tried Jasmine rice the other day, but it came out completely undigested. I am confused because Jasmine rice should be one of the legal foods in the Fast Tract Diet. Do I need to supplement with amylase enzyme? Jasmine rice is the easiest starch to digest, so I share your concern. Here are some possible reasons that could lead to poor digestion of even easy-to-digest starches:.
I suggest you hold off on Jasmine rice until your symptoms improve. But, if you want to try again, make sure that you eat freshly made rice, chew well and eat slowly. This gives your amylase better access to the starch molecules and more time to act before food makes it to the acidic stomach destroying the amylase.
I am wondering if coconut yogurt has the same symptom potential FP as coconut milk. Being Paleo, coconut yogurt is a godsend.
This compares to the same serving size of regular plain milk-based yogurt which has an FP value of 6. I see millet is not mentioned in the Fast Tract Digestion books.
While thought of as a grain, it is actually a seed. Fermentation Potential — FP. However when millet flour is used to make flat bread, the FP is 1 gram per slice. Not concerned so much for basil or other green culinary herbs, but more those made from roots or fruits, i. Herbs range from 0 grams to 5 grams per tablespoon. Fresh herbs such as parsley, bay leaves and basil are on the low end , turmeric 2 g in the middle with ground ginger 3 g , Paprika 3 g , curry powder 4 g , and ground cinnamon 5 g on the higher end.
I heard that fermented foods are good for digestion because they have less fermentable carbohydrates, but could already fermented food be re-fermented: Fermented foods are already fermented, though not quite to completion before you eat them. Unsweetened fermented foods i. However, there are still some carbs in fermented foods. Plain yogurt still contains grams of Fermentation Potential FP per cup depending on the brand.
FP as you may know is symptom potential of foods you eat. So yes, they could produce some gas, but not as much as the pre-fermented foods such as the milk used to make yogurt or the cucumbers used to make pickles. For more information on symptom potential of foods in FP points, refer to the Fast Tract Digestion book s. Agave nectar, also referred to as agave syrup is a high fructose sweetener. One teaspoon of agave 7 grams contains 5. Recall that gut bacteria can make 10 liters of gas from 30 grams of unabsorbed carbohydrate.
That means that each teaspoon of agave 5 grams of unabsorbed sugar can give rise to 1. So I recommend caution with this sweetener. I drink a lot of hot chicory beverage Le roux. Inulin is a type of dietary fiber that many plants use as an alternative to starch to store energy in their roots or rhizomes underground plant stems.
Inulin is composed of chains or polymers of fructose and is not digestible by humans. Inulin is considered a prebi otic potentially feeding healthy gut bacteria such as bifidobacteria and lactobacillus. But this prebiotic property can also feed less desirable gas-producing bacteria resulting in gastrointestinal symptoms such as gas, bloating, cramps, etc. While some people can consume greater than 10 grams on inulin without side effects, many people will experience symptoms at much lower levels http: According the the FP calculation used to measure hard-to-digest fermentable carbohydrates on the Fast Tract Diet, each gram of inulin equals one gram of fermentation potential.
Most chicory-containing drinks contain 1 to 3 grams of total carbs, but the exact amount of inulin is not generally listed. I recommend counting the total carb count from the nutrition label as dietary fiber in the FP calculation to be on the safe side.
Personally, I have experienced acid reflux from consuming these drinks and avoid them. I am off of the elemental diet and reintroducing foods.
What would you suggest? Trying one specific diet at a time is the best way to go. Combining multiple approaches at the same time results in fewer food choices and potentially nutritional and caloric deficiencies. At least with symptomatic GI conditions, you have a gauge to measure the success or lack of success on any diet or other approach. While implementing the Fast Tract Diet, we can help you identify and address a variety of underlying causes and individual issues such as food intolerances, persistent symptoms, weight loss or weight gain through our consultation program.
I have small intestinal bacterial overgrowth SIBO and would like to get rid of it once for all. Is bone broth ok on the Fast Tract Diet? Bone broth is a gut-healthy delight.
I will add bone broth to the soup section of the Fermentation Potential FP food table in the next book printing. I am a fruitaholic. I have a banana smoothie every morning, and usually snack between meals with fruit and use it as my night time treat mixed with yogurt.
How do I best implement the Fast Tract Diet? While there are several low Fermentation Potential FP fruits, many fruits are higher in FP mostly due to fructose and fiber content, though bananas especially if not fully ripe also contain resistant starch.
Most people will need to limit fructose, fiber and starch-containing fruits to stay within the FP limits. But not everyone is fructose intolerant. If you are one of those people you can be tested , you may be able to tolerate more fruits.
Also limiting does NOT mean eliminating. You can still have a few slices of ripe banana in your smoothie instead of the whole thing. Can small intestinal bacterial overgrowth SIBO cause leaky gut? If so, will the Fast Tract Diet help correct it? SIBO is most definitely linked to leaky gut, and the connection goes a long way to explain why SIBO is linked to many autoimmune conditions… Read more. I am wondering why so many doctors are quick to prescribe proton pump inhibitors and H2 blockers, often both together for acid reflux and LPR.
Click here to read more. I had a small serving of mashed potatoes as part of my dinner and experienced discomfort later on in the evening.
The meal as a whole had a Fermentation Potential FP around 9 grams chicken, small portion of zucchini, and mashed potatoes which was within the Fast Tract Diet guidelines. Since foods in combination have a different glycemic index GI than the individual foods taken separately http: I agree that mixed meals, especially when fat is involved, will affect the glycemic index GI of the whole meal.
The complexes are harder to digest. But these complexes are formed between amylose starch and fat. So high amylopectin starches, such as red potatoes or jasmine rice that are low in FP will be less subject to this effect. This suggestion is less appealing, but consume potatoes in isolation because most potatoes have some amylose in them. The doctor indicates that candida is the chief problem now. Is the Fast Tract diet helpful for candida as well?
I know candida is more yeast based and a different creature. A variety of fungi including Candida albicans are natural members of our gut microbiota. But unlike most fungi, C. My main concern with SIBO right now is weight loss. How can I follow the Fast Tract Diet and gain some weight? I eat larger portions of the suggested menu. I have dramatic results with NO starch, no dairy without lactase , including going off all meds, reducing stiffness and pain most of the time.
When I have a relapse, I need to avoid ALL fiber no vegies, no fruit, just protein foods and a very low fiber homemade strained juice. Can you shed some light on this? I agree, limiting starch, particularly amylose starch is a good strategy, but you should limit fiber as well.
Also, even if K. Limiting overall carbs, particularly the hard-to-digest carbs i. I did a hydrogen breath test, but the result for SIBO was negative. SIBO, as you might imagine is always in a state of flux.
Eliminating fiber and high residue foods from your diet well before the test. By doing this, you are actually beginning an intervention diet that helps control SIBO. I would like to see this practice adjusted to only limiting fiber the night before the test. Using glucose instead of lactulose in the test. Glucose is absorbed very quickly and may not detect SIBO in some cases, but lactulose is not digested at all so can detect SIBO throughout the length of the small intestine.
My advice is to give the Fast Tract Diet a try. There is good reason to believe it will work for you. I am taking Lactobacillus Plantarum probiotic supplement.
Is this a good idea when having SIBO or would you recommend other strains of beneficial bacteria? According to one recent placebo-controlled study , L plantarum was associated with improvements in pain, bloating and feeling of complete evacuation.
Keep in mind, this study enrolled more vegetarian men and the same results might not be realized in Westerners on different diets. But the paper references some other studies that also show some benefits see discussion section , although one smaller crossover study showed no benefit. All in all, there is enough here in my view to give this probiotic a try. This probiotic is well tolerated.
Another more natural way to get L. I am a vegetarian with SIBO. Can you tell me the Fermentation Potential FP for quinoa? We will continued to add more foods in the FTD books when we update them. But, here is the quick answer. Note that the glycemic index was determined on cooked, cooled and microwave reheated quinoa.
Freshly cooked quinoa would likely have a higher GI and hence, lower FP. But the bottom line is consume quinoa with a good degree of caution. If you have symptoms, switch to a lower FP starch. In the Fast Tract Diet, red potatoes are considered low in symptom potential. If the gut becomes leaky, Klebsiella pneumonia can stimulate antibodies that cross react with types I, III, and IV of collagen and HLA-B27 antigen through molecular mimicry in people susceptible to ankylosing spodylitis and rheumatoid arthritis.
In these cases, limiting the growth of K. How to best accomplish this is the question. Avoiding all starch and other carbs is certainly the best dietary option. I have communicated with AS expert Dr. Alan Ebringer in UK extensively on this topic. But the idea behind the Fast Tract Diet is that easier to digest amylopectin starch has a better chance of being fully digested and absorbed compared to amylose starch.
And red potatoes are more waxy, higher GI and lower amylose than other varieties. Of course, any starch that is malabsorbed can feed this bacterium. One strategy is to omit all potatoes early on and then reintroduce low Fermentation Potential potatoes like red potatoes gradually being sure to follow the pro-digestion strategies discussed in the Fast Tract Digestion books. The Fast Tract Diet limits 5 hard-to-digest carbohydrates.
Can some people tolerate some of these better than others or do we all need to avoid all five types? Yes, some people can tolerate some of these carbs better than others. Northern Europeans rarely experience lactose intolerance. They have evolved in this regard. Their lactase genes are stuck in the on position. Also fructose intolerance, though prevalent, it is not a problem for everyone.
People with more copies of this gene can digest starch better than someone with few copies. When symptoms are under control, people can add each carb type back in a controlled manner, thus determining their specific intolerance profile. Digestive enzymes including amylase, lactase and xylanase offer an additional tool to improve carbohydrate digestion. My dietitian advised me to do the Elemental Diet, but I can not find good information on it.
What is your view on the diet compared to the Fast Tract Diet? The elemental diet has been shown to be quite effective percent cure rate for people with SIBO because the only carbohydrate in elemental diet products is glucose which is easy to absorb and less likely to fuel SIBO. Elemental diet products also contains predigested protein free amino acids , and small amounts of fat in the form of easy-to-digest medium chain triglycerides.
Lastly, the products contain essential minerals and vitamins. But I would not recommend staying on the diet for more than two or three weeks as a whole foods diet is the healthiest in meeting our complex nutritional needs. I recommend transitioning to the Fast Tract Diet after a couple of weeks. Keep in mind that full recovery depends on identifying and addressing any additional underlying factors that contributed to SIBO in the first place.
The Fast Tract Digestion books and our consultation program can help with this process. Are any red OK? I recommend trying the ones you have access to. Make sure you cook them well baked is best , consume them fresh.
The Fast Tract Diet should address this issue effectively because it is specifically focused on reducing excessive fermentation and the gas that goes along with it. Regarding the inulin in the products on gutsense. Inulin, a prebiotic dietary fiber from plants such as chicory root, is not digested or absorbed. But it is fermented by gut bacteria. This supplement is no exception. Though inulin, like lactulose may have mild laxative effects, the side effects bloating, gas, belching, flatulence, reflux, cramps, etc.
This amount is very unlikely to cause any significant unwanted GI reactions. If you are following the Fast Tract Diet and your daily FP points were 35 grams, taking this supplement twice a day would increase your FP points to What are the differences between fermentable carbohydrates vs. I am a bit confused. Fermented foods include yogurt, kefir, cheese, pickles, sauerkraut and other vegetables. The bacteria that drive the fermentation process are mostly lactic acid bacteria, though other types of bacteria can be used, for instance Bacillus subtilis for natto from soy beans and even molds, for instance for tempeh from soybeans.
Since fermented foods have already been fermented in the pickle or sauerkraut jar or yogurt culture etc. Fermented foods are low Fermentation Potential FP. They have few remaining fermentable carbs so you can expect fewer symptoms such as bloating, cramps, altered bowel habits, reflux, etc. Fermented foods contain lactic acid, butyrate and other SCFAs which are healthy fats our body can utilize for energy.
Fermented foods still contain many nutrients including vitamins — early American settlers depended on fermented foods to survive the winters. SCFAs are acidic which is beneficial for our small intestine. Lactic acid is a natural preservative that bacteria in our small intestine also produce which helps ward off bad bacteria. Acidic SCFAs also helps to extend the shelf life of fermented foods.
Fermented foods include some of the same species of bacteria that live in our intestines, especially small intestines. These bacteria can fortify our existing healthy small intestinal microbiota and help compete with bad or pathogenic bacteria. Fermented diary helps with lactose intolerance because the bacteria produce the enzyme lactase.
Rice milk is a gut friendly choice having relatively few Fermentation Potential FP points. I would suggest unsweetened because it is easier to digest compared to the varieties with sugar added. You can add your choice of low FP sweetener if needed. Thanks to all our readers for the continued questions and feedback, we continue to add more foods and beverages to be included in new editions of Fast Tract Diet books and a new Fast Tract Diet Implementation Guide due out this summer as well as a Fast Tract Diet mobile app due out this fall.
Is there a big difference in Fermentation Potential points i. For example cooked vs. But, it does matter for starchy vegetables such as peas, corn, plantains, grains, most root vegetables, and tubers. These have to be cooked really well to aid digestion. If you do notice that certain raw veggies give you problems, I recommend either switching to cooked veggies, or reducing serving size. I suffer from chronic constipation and recently tested positive for methane by breath test.
What does methane have to do with constipation and do you think the Fast Tract Diet will help? What is your view on H. This article has the details. I totally respect your view. The Fast Tract Digestion books also suggest several natural alternatives to sugar including stevia for instance. The most important thing for SIBO is to limit fermentable carbohydrates in your diet which include sucrose i.
As for the study, I view these results with a pretty big grain of salt for the following reasons: It was done in rats is it relevant in humans? It has conflicting data lack of a dose response. At the end of the day, science is the judge. I continue to monitor studies on Splenda and other sweeteners and will post on these as they are published.
About brown jasmine rice, the FP is unknown because glycemic index data is not available as far as I know, which makes difficult to derive its FP points. But, because brown rice is less processed in general, fibrous carbohydrates bran and germ layers will impede digestion over white jasmine rice. Here are a couple of websites where you can look up GI values: Though GI values exist for approximately different foods, many are culturally specific. Unfortunately, a GI value is not available for every single food in the market place.
There are so many foods to test. The test is expensive as it requires extensive testing on 10 people. Testing of some lower carbohydrate foods is difficult because the test subjects must ingest a serving size with 50 grams net carbs.
The books also give daily allowances of FP as part of a complete dietary solution. The diet limits not eliminates hard-to-digest fermentable carbs that feed gut bacteria. Gut bacteria are also fed by fermentable animal-based foods as well as fermentable mucus carbohydrate side chains that our own body produces.
People with IBS have been shown to have less diverse gut bacteria with an overabundance of gas-producing carb-loving firmucutes bacteria. In other words, too many fermentable carbs can actually decrease the diversity of your gut microbiota. Another way to dramatically disrupt the microbiota is taking antibiotics which do not discriminate between healthy and unhealthy gut bacteria. Seems we have quite different views on this subject. This diet strikes at the underlying imbalance not just the symptoms.
I believe the single most important underlying cause of IBS in most people is the modern Western diet. Can you comment on resistant starch?
I have been on the Paleo diet and I learned that resistant starch should be helping small intestinal bacterial overgrowth SIBO. The FTD actually recommends limiting fructose-containing foods including sucrose, honey and maple syrup. But technically no food is illegal. For example, if you have one teaspoon of honey in your tea, you will add relatively a small amount of FP.
Not too bad, but it can add up if you use too much. If I take half and half in tea with a lactase pill, am I going to be OK? Yes, you should be fine. But milk and milk products also contain several oligosaccharides that behave as dietary fiber, which can be problematic in higher quantities. Therefore even lactose-free products still have fermentation potential FP. But since only a small amount of half and half is needed for tea, the FP value would be fairly low, particularly if you take a lactase pill.
In many people, fiber supplements make symptoms worse. Also, some fiber supplements contain lots of sugar which is half fructose. Symptomatic fructose intolerance is very common. Lastly the FDA has warned of choking and intestinal blockage risks associated with fiber supplements. Having a hiatal hernia is a bit like wearing tight clothes or being pregnant. Because the hernia is essentially the top part of your stomach being pinched above the diaphragm.
There is often extra intragastric pressure pressure in your stomach that can trigger reflux. The Fast Tract Diet FTD is designed to reduce this intragastric pressure at the source, gas produced by overgrowing bacteria in your intestines which is fed mostly by unabsorbed carbohydrates. There is every reason to believe that the FTD will help even in the presence of the hernia, but you might have to be extra diligent reducing FP points even more and following the proabsorption behaviors in the Fast Tract Digestion Heartburn book.
I am aware that gestational diabetes can arise half way into pregnancy sometimes. But, that is not an issue with FTD as the daily carbohydrate count of its meal plans is approximately 75 grams per day. FP is a mathematical formula that measures the symptom potential of foods. The Fast Tract Diet is based on the idea that certain carbohydrates are difficult digest because of their molecular structures in food chemistry.
Difficult-to-digest carbs are more subject to malabsorption a failure to be fully absorbed from the gastrointestinal tract. And they tend to persist in the small intestine, which potentially feeds blooms of SIBO. In the book, Breaking the vicious cycle, apple and banana are listed as legal foods. Breaking the Vicious Cycle Specific Carbohydrate Diet, SCD is a groundbreaking book that helped bring to light the connection between diet and gut microbes in digestive health.
Therefore, they have significant symptom potential. You can still consume apples and bananas on FTD, but adjust the amount. The diet reduces fermentable carbohydrates: Association of dietary, circulating, and supplement fatty acids with coronary risk: I am a little concerned about the lack of fiber for long term in the Fast Tract Diet, especially for my constipation.
There is much more fermentable material both from plants and animals in our diet than we realize. Unfortunately, the many health claims on dietary fiber are not supported by current research. And the dark side for digestive health is real. As for constipation, a recent study reported that stopping or reducing dietary fiber intake actually reduced constipation.
I suggest looking at eatwild. Hi Mickey, I have had alopecia since I was 19 now age 47 but no other symptoms or autoimmune issues except thyroid antibodies once or twice in the past five years which I have successfully lowered.
I have followed the GAPS diet for almost 3 years, with no affect on my hair growth. It has been suggested that alopecia may have an autoimmune component, but no certainty. Do you think this diet might elicit hair growth? Hi Ann, This would be a great question for the facebook community, and I will ask it in the coming week. Stay tuned for responses — http: I think it is definitely worth a try of the autoimmune protocol; it eliminates some additional foods that you might find problematic.
I love spices, eggs and cooking so the nightshade elimination makes me really nervous. I also use grass fed whey since I work out so strenuously.
However, I have horrible skin eruptions continuously down my back, legs and butt tmi, I know. I have bouts of fatigue almost daily. Hi Candy- you never know until you try! I really believe in a Paleo style diet for optimal health and troubleshooting complicated issues. I reacted to a very high number of foods but I tested negative for crohns and celiac, so was diagnosed with leaky gut.
The autoimmune protocol as well as other diets I researched on healing leaky gut stress importance or beef broth, gelatin, liver, and importance of red meats and fish over large amounts of poultry because of omega 3: Any thoughts or advice would be greatly appreciated!
I do agree that is a pretty big list though! Hi Mickey, This may be redundant but is, evening primrose and borage oil ok to supplement with on the AIP even though they are derived from seed?
Also, not sure what your answer was on small amounts of raw honey. Lissa, I would avoid the seed oils while on the elimination diet, although they are not likely to be problematic. Small amounts of raw honey are fine. Kombucha is also fine. Are they for everyone?? While I agree with you on the sugar, dates are fine as long as you tolerate them.
I tripped over your site — from empowered sustenance — I am starting this! I have Celiac Disease — been diagnosed for over 10 yrs. My villi finally healed about 2 yrs ago, I also have Microscopic Colitis — the inflammation has yet to settle — I have never had relief from the runs.
I am hoping to see improvement! My only concern or issue is how hungry I get, sometimes I get nausea… but I am sticking with this! Is there a cleansing that is taking place in my body? My runs are still watery were prior to diet, as well as undigested foods. I was eating a high grain, dairy and egg filled diet — as well as a lot of processed foods — maybe my body is in shock! Have you been tested for any GI pathogens? You want to rule that out before tweaking too much with diet, otherwise things will get very frustrating.
Some do find that transitioning to a diet without grains, eggs and dairy is helpful to managing your inflammation. Wishing you the best of luck! Many of the things on the avoidance list are highly recommended through other research for Rheumatoid Arthritis, namely specific nuts and nightshades.
Do you have suggestions for items that replace the nutrients or benefits attributed to the items your list recommends to avoid? She has done the most thorough research on the topic, and has studies to back up the protocol. I know from working with people that nightshades are one of the most common triggers for those with RA.
The autoimmune protocol is an incredibly nutrient-dense diet, if not the most nutrient dense diet. Until going Paleo, he was a human pill-box. Since going completely paleo he takes meds when necessary and has gone as long as 6 weeks without injections. Did you heal your auto-immune disease completely or are you in remission? Do you take pharmaceutical drugs? For my lupus I take an anti-malarial hydroxychloroquine aka plaquenil and coumadin the blood thinner.
I think it is important to work with your doctor to make sure that if you make any changes, you do them safely. Some are able to go off of meds, others live well with a combo of meds and diet. What doctor will prescribe synthetic compound thyroid meds? I have Graves Disease and have to take methymezole.
My concern about this autoimmune paleo diet is that it seems to be focusing on hypothyroidism. I would do anything for a piece of meat and bacon at this point so I was wondering if this diet works for hyperthyroidism as well? Personally, I do not believe vegan is a good diet for autoimmune disease—I was one for 10 years, and my health has never been worse. There are many with graves who are using AIP to manage their condition. You never really know if it will work for you until you try the elimination diet.
Do you have any recommendations for vegetarians on the protocol? I am just getting into my research phase but I am already disheartened by the focus on meats and fish. As it is, I feel like I am undereating despite constant weight gain…. Kaitlyn, According to Sarah Ballantyne it is not possible to do AIP without meat, but it is possible if you are willing to eat a lot of fish and seafood.
Im so glad I found your website.. Ive had so many health issues lately that Ive been seriourly thinking of changing my diet, and this post was precisely what I needed. I wanted to ask if there is the possibility of taking some supplements during the elimination diet, like cod liver oil for example. Paloma, I think fermented cod liver oil is a great supplement for taking during AIP, and really I think of it more as a food than a supplement.
You might want to work with a practitioner for some other recommendations, but generally probiotics and magnesium can be helpful for some people. Sorry I forgot to ask: Or how could I substitute my very needed morning cup of coffee?? Paloma, yes tea is fine! You may not want to go too crazy on the caffeine though as it can weaken the adrenals.
I have a few vague symptoms and doctors have just told me to lose weight. How do I reintroduce foods in a systematic way to see how they affect me? Do you have a post about that? I do think you should try the autoimmune protocol for at least 30 days, or until you start seeing some improvement in your symptoms unfortunately for some people it takes a lot longer than 30 days.
The Paleo Mom is the best resource on reintroductions, this is a great article: Do you recommend easing into this, or jumping in whole hog? Sterling, Whatever works best for you and where you are at now. I have seen people do it both ways. Its better to ease in than not try!
I have been expriencing autoimmune-like symptoms for 7 months now and doctors cannot figure out what is wrong. I am in constant pain in my joints, extrememly fatigued and am experiencing nuerologisal symptoms. My naturopath did testing which highlighted problems with the nervous system, digestive sytem and endocrine system.
I cut out gluten i rarely had it before and food sensitivies 2 months ago and I have been on the AIP for a month. I had one good day the day after i started and since then my symptoms have gotten worse than before.
Do you have any suggestions about how long to stay on the AIP? I was really aiming for 30 days as my goal, and continuuing on in this way is very challenging emotionally if I feel worse and have to work so hard to create my meals.
Also, I was wondering if there is anywhere on the web as to how to reintroduce foods properly? Thank you for any help that you can give.
I forgot to add that my tummy is bloated and it feels much worse than before I started the AIP. I have lost no weight at all either, which is so surprising since i have been eating so strictly. Hi Mickey — thanks for all of the excellent information on AIP! I was a vegetarian for 17 years and began eating fish, and then chicken and turkey about a year ago.
The bacon unfortunately did not go down well — it got lodged in my esophageous and I ended up having to force myself to throw it up gross I know! The ground beef was O. I was very squeamish about the blood inside the wrap when I opened it up — I felt like a vampire — lol! The beef was also grass-fed, organic, free range from a local farm.
Debbie, Unfortunately this is a deep story that I will eventually address on the blog, but it was very hard for me to overcome veganism and start eating this way. I went very slowly, and only ate meat when I could not see it—the more it could be mixed up with other foods, the better. As far as the bacon not going down, it is very common for ex-vegans and vegetarians to have issues with low stomach acid. I treated mine with a practitioner, and found it was much easier to eat meat once I could digest it.
I was also encouraged, because eating and digesting it was making me feel better. Hi, I have had Hashimoto for almost twenty years, I have been gluten free for about 3 years. I am now trying the AIP to help with persistent symptoms. At one point I was tested and am clearly sensitive to eggs. Do you have any thoughts on this? Terri, I think what you are referring to is lysozyme, which is present in all eggs. Sarah Ballantyne recommends removing all eggs for the elimination phase.
Just starting my adventure with foods. This all seems so thyroid based. Amanda, I happen to have a thyroid condition, but the autoimmune protocol is designed for anyone with an autoimmune condition. Many with Lupus have tried it and seen benefit from finding out their allergies and or sensitivities to food. I have a question.? Even if I put a selection on my plate I am fine. I even tried just using water rather than chicken bone broth.
Not sure why but I am thinking it has something to do with the goitrogens. I am hoping you will be able to help me understand this. After all these years of suspecting it they have finally given it a name now!! Thanks for all your help. Have you read my article here? Mickey, I have read your article. I eat all the goitrogen vegetables. I do believe Rutabaga and Kale are on the list of goitrogen vegetables. I know that by cooking them the goitrogens are less than when raw.
Do you think that by cooking them in the water to make a soup and consuming could be affecting me. I steam the vegetables but no problem but when I eat them in the soup cooked together I feel very lethargic after consuming.
I find this very strange. Just trying to pinpoint why this is happening and wondering if you have any ideas? You may be reacting to something else. I would avoid those foods cooked that way.
Thank you for your response. I do find it strange. Hopefully with time it will not be a problem. So for now I just eat them separate! I read that you can start with one autoimmune disease in time it may take on and additional form of auto immune disease. Hope that made sense. My Dr just handed me a script for thyroid medicine. No explaining, or suggestions: Would you suggest seeing another Dr, specialist, herbalist, kinesiologist? Amy, I am not familiar with green vibrance, sorry. I advocate eating lots of whole, green vegetables for the vitamin and mineral content, instead of taking supplements.
Many of us with autoimmunity find that we develop additional autoimmune diseases as time progresses. I do recommend finding a doctor who is well versed in thyroid testing and treatment—those that specialize in naturopathy or functional medicine are usually better then conventional doctors.
Being that I have NO ENERGY, am often depressed and am siderite g fro total head to toe extreme pain, how does one possibly do all the shopping and food prep to follow this diet? I really want to try it, but it seems so overwhelming.
I spend many days in bed. It is very difficult for my mind to focus. Reading and following a recipe takes more mental energy and concentration than I can muster. How do people do it when they are really sick. Sorry, not to be negative, but I just needed to express my concern. I am seeing a integrative doc who is helping me detox from mold, which recent research has shone may be the root problem for many with fibromyalgia.
So, after saying all that, let me ask a few questions. I am considering doing some juicing to get some addition super nutrition. Should I start now and then just eat as healthfully as I can while in Fiji, and then start up again when I return? Or do you recommend just waiting to start til I get back? I would advise you to go to your health care provider with your concerns and ask them their advice. About doing AIP when really sick—I started when I was housebound and could hardly get up to go to the bathroom, much less shop and cook all the food I needed to get healthy.
Somehow I found hope in the idea that I could change my future and as I gained my health back, it got easier. You will have to make up your mind whether or not you will be able to do the AIP while on vacation or not, some have been able to, others not. Joy, they are only 2 pages, I recommend printing from the. Hello, I follow the AIP diet. What is your opinion on raw cheese?