Low FODMAP Diet

Low Fodmap DietHere’s everything you need to know about the low FODMAP diet

I read a great post by Lucy Whigham telling you all you need to know about the low FODMAP diet. The FODMAP diet is one to really consider if you find that you have SIBO and need to be sure not to feed the overgrowth of bad bacteria that you're trying to get rid of. It's also a consideration for IBS and IBD.

What does low FODMAP mean?

The acronym refers to the foods that you need to cut out. They are Fermentable, Oligo-, Di-, Mono-saccharides and Polyols. These are naturally occurring sugars found in a wide range of foods we eat everyday. Fermentable – meaning they are broken down (fermented) by bacteria in the large bowel Oligosaccharides – “oligo” means “few” and “saccharide” means sugar. These molecules are made up of individual sugars joined together in a chain Disaccharides – “di” means two. This is a double sugar molecule Monosaccharides – “mono” means single. This is a single sugar molecule Polyols – these are sugar alcohols (however, they don’t lead to intoxication!) What happens is that they are not fully broken down during digestion and that's why they can’t be completely absorbed in you body. Instead, they remain in the digestive tract where they are fermented by the gut bacteria. The fermentation leads to production of gas which causes excessive bloating, gas, pain, cramping, and even gurgling. The other thing that happens is that water accumulates in the digestive tract which can result in frequent bowel movements and even diarrhea. They have found that following a low FODMAP, i.e. keeping away there particular fermentable carbohydrates, for about 4-6 weeks, it can help you regain control over your digestive symptoms and improve your quality of life. Clinical trials show that a low FODMAP diet significantly improves the symptoms of IBS with 60% to 75% of people showing significant improvement in gut symptoms. Sometimes it's difficult to pinpoint which foods in particular make your symptoms worse. Sometimes a flare up can happen because of stress and anxiety. Sometimes its because of changes in gut bacteria. Sometimes, it's because of what you're eaten.

You can think about dividing the FODMAP Diet process into 3 stages.

1 Elimination phase. Remove high FODMAP foods for four to six weeks . Here is the list of foods from Joe Leech that you can eat. 2 Re-challenge phase. Reintroduce FODMAPs in a controlled way to be able to identify the foods that are causing your symptoms. Here is a reintroduction chart from Joe Leech you can follow. 3 Maintenance phase.

Low FODMAP Diet

Cut out all five families of fermentable carbohydrates: Fructans - wheat, rye, onions, garlic, various other grains and vegetables Galacto-oligosaccharides - beans and pulses Polyols - certain fruit, certain artificial sweeteners Fructose - various fruits, honey and agave nectar Lactose - animal milks, yogurts and some cheeses.

What can you eat on a Low FODMAP Diet?

Carbohydrates like rice, oats, potatoes, quinoa and buckwheat Proteins like meat, poultry, eggs and fish Vegetables and salads that are allowed

Words of advice

  • Cook from scratch.
  • Read Labels. There are lots os no no's in pre-packaged foods.
  • Check with your personal doctor or dietitian first.
  • Keep a bottle of water with you at all times and drink up.
  • Black coffee, black tea, peppermint tea, and green tea are very low FODMAP and okay to have with no milk.
  • Keep a food diary: Record each meal you had and if you experienced any undesirable symptoms after each meal or later that day. It helps you recognize triggers and later on for the reintroduction phase.

Low FODMAP Diet Resource

Monash App It's only $11 to buy the Monash University FODMAPs app, available on iPhone and Android devices.They have a huge number of foods that have been tested for their FODMAP levels, as well as almost 100 original recipe ideas.

7 Nutrition Guidelines for a SIBO Diet

7 Nutrition Guidelines for a SIBO Diet

Kristy Regan Nutritionist for SIBO Diet   When you are first diagnosed with SIBO, choosing and following a diet can be overwhelming. Here are 7 key suggestions for beginning the journey as suggested by Kristy Regan, who combines nutritional therapies, lifestyle education and counseling to assist her clients on the path to wellness. Having personal experience with battling SIBO, she appreciates how nutrition and wellness therapies support us in healing. She is passionate about sharing her insights and expertise in cooking, nutrition, and health.  
  1. Assess your health.

    Complete a health assessment with a practitioner who is well versed with SIBO. I recommend discussing the following with your health care practitioner:
    1. How well are you digesting your food – do you hear bowel grumbling or have nausea after you eat?
    2. Are you seeing any undigested food in your stool?
    3. What IBS or SIBO symptoms are having including, gas, reflux, diarrhea, constipation, changes in bowel movement frequency, anxiety, food sensitivities, inflammation, etc.?
    4. Do you know what the underlying cause of your SIBO is? This can be helpful in determining the course of treatment, addressing any anatomical issues, adhesions, etc.
    5. Are you able to maintain your weight or are you losing/gaining weight?
    6. How is your energy level and sleep?
    7. Have you taken a SIBO test and know your results?
    8. What is your current stress level and is it having a direct effect on your health?
 
  1. Choose a SIBO diet.

    SIBO diets are meant to help mitigate symptoms and support healing but aren’t meant to “cure” SIBO. With SIBO, people tolerate different foods so everyone’s diet will look different. All diets for SIBO are meant to be a starting point. Test foods to see what you need to add or remove. Be careful of “legal/illegal” systems that don’t take your individual tolerances into account. Two of the diets I recommend are:
    1. Low FODMAP diet. This diet was created specifically for IBS. Monash University has an app that shows FODMAP levels in food that they’ve tested and can be a helpful reference. There are a large variety of foods in this diet so if you are having minimal symptoms and can tolerate high starch and fiber foods this can be a less restrictive but still helpful diet.
    2. Siebecker’s SIBO Specific Food Guide. This is a fairly restricted diet but may alleviate more symptoms. It is meant to be a starting point and then people are meant to test foods over time. For those who are having undesired weight loss, test and add in some starches like white rice or white potato. These are lower fiber, higher glycemic foods so they tend to not feed a bacterial overgrowth.
 
  1. Keep a food diary.

    If it doesn’t create anxiety for you, keep a food/mood/bowel movement diary to see which foods you may be reacting to and how your symptoms are changing. Review the diary with your health practitioner to ascertain patterns and specific reactions. Be careful to not eliminate too many foods. You need to maintain a variety in your diet in order to get enough nutrients. If you’re only eating a couple foods you’re also more likely to develop sensitivities to those foods.
 
  1. Ease digestion.

    If you’re seeing undigested food in your stool and having digestion issues, it’s helpful to peel, deseed, cook and puree your vegetables and fruits. Broth, soups, smoothies, vegetable purees and fruit compotes can be very helpful in easing digestion issues. Keep raw vegetables or salads to a minimum. Limit whole nuts/nut flours, beans, and rough foods until you can tolerate them. Add healthy fats to your diet, like ghee or butter, coconut oil and olive oil, to support satiety and overall health. Try to get a combination of healthy fats, carbs and protein in each meal and avoid processed foods with high FODMAP ingredients. Make sure to chew food well, enjoy your food and eat in a stress free environment whenever possible.
 
  1. Get creative.

    Create trades for foods that might cause issues. Use can substitute garlic oil for garlic (high FODMAP), use two egg yolks instead of an egg (for those who have a hard time digesting the protein found in egg whites), use the green parts of green onions instead of regular onion (high FODMAP).
 
  1. Invest in yourself.

    When your budget allows, choose organic foods, especially healthy oils and grass fed/free range meat and eggs. Meat from healthy animals is very important because animals are on the top of the food chain and if they are exposed to toxins via antibiotics/illness, GMO grains and pesticides, this gets passed on to the person eating it. Consider your food budget as part of your health insurance.
 
  1. Support the MMC.

    The Migrating Motor Complex (MMC) performs a “cleaning wave” in the small intestine when we leave 3-5 hours between meals. Avoid snacking if possible or snack closer to mealtime so you have at least three hours without food/caloric drinks (water is fine).
  Starting a therapeutic diet can be frustrating. It’s important to remember the reason for a diet is to support healing and help mitigate symptoms. Tweak the diet so it works for you and make sure to get support along the way! By Kristy Regan,

Who is Kristy Regan?

  Kristy holds a Masters of Science in Nutrition. She is a frequent SIBO lecturer and was a speaker in the June 2017 SIBO SOS Summit, as well as a guest on the Healthy Gut podcast. Check out her website, Vital Food Therapeutics, to set up a Skype appointment or see free SIBO diet recipes.

Probiotics and Our Immune System with Ross Pelton

SporesWe are excited to share the latest information on the Microbiome with you where we interview Ross Pelton, the Scientific Director for Essential Formulas. He is a Health Longevity Coach, Pharmacist and Clinical Nutritionist. Today we asked Ross to talk to us about the role probiotics have in supporting our immune system.

In addition, Ross  is also a clinical nutritionist and helps people with diet, nutrition and natural therapies. He truly is an expert in his field.

In case you missed out, we have posted all our  interviews with Ross in one convenient place. He shared with us exciting new information on gut health, the Microbiome and the Pathobiome. Click Here to see all of our videos in the Microbiome Series.

How is Your Immune System Supported by Probiotics?

We asked Ross how spores in Dr. Ohhiras formula support our immune system. Heres what he had to tell us:

  • First of all the bacteria in Dr. Ohhiras probiotics support the growth and proliferation of your innate bacteria which gives them the capability of transforming your microbiome.
 
  • Spores produce Short Chain Fatty Acids. These are slightly acidic compounds produced by the probiotics which create an optimal acid balance in your intestinal tract. This acid balance supports the growth of good bacteria and suppresses  growth of the bad bacteria.
 
  • Spores also produce bacteriocins and defensins. Think of these as natural  antibiotics in your system.
 
  • Spores produce hydrogen peroxide which suppresses  the growth of candida yeast.

Dr. Ohhira's Probiotics have a broader number of different bacteria. A broader range of bacteria means a healthier microbiome and immune system.

 

Dr. Ohhira’s Probiotics are truly unique, they have a different beginning than other probiotics on the market. Their spores are fed from natural ingredients like mountain spring water, organic fruits, and vegetables that have been fermented for three to five years.

SIBO Treatments

Effective SIBO treatments are a challenge.

SIBO or Small Intestine Bacteria Overgrowth, has become a condition that many people are struggling with today.

SIBO is often a reaction to something that happened.

It can be low HCL, with too alkaline of a pH that results in abnormal pathogens passing through the stomach and accumulating in the intestines. Sometimes it can be SIFO - small intestinal fungal overgrowth. Other possibilities are -acute gastroenteritis from food poisoning, -traveler's diarrhea, or -hospital acquired infection. You see your digestive system eliminates waste through a process known as the migrating motor complex i.e. MMC. Excessive methane/hydrogen gasses that are produced by overgrowth of bacteria in the small intestine has been linked to decreased MMC function. It's these kinds of conditions that cause damage to the migrating motor complex - MMC, allowing the accumulation of fermentable fibers in the small intestine. Surgery with morphine can cause the migrating motor complex MMC to slow down, stop briefly or sometimes slow down for a longer time. Other reasons are trauma, injury, or even endometriosis that results in adhesions or partial obstruction in the small intestine. SIBO is considered a sequella of something else. A recent SIBO webinar organised by Dr. Allison Siebecker lined up many practitioners nation wide with lots of good advice about how to deal with SIBO. She has a wealth of information on her website siboinfo.com

Generally, there are 3 options for treating SIBO:

1 Antibiotics Rifaximin (Xifaxan) is the antibiotic of choice. It fights bacterial infection in the intestines only. Rifaximin works differently from other antibiotics as it passes through your stomach and into your intestines without being absorbed into your blood stream and only treats the intestinal tract. 2 Natural herbal therapy Allicin from Garlic (the highest potency formula I know of is Allimed) Oregano Berberine Neem Cinnamon 1-3 of these herbs,  4 weeks per course, at highest levels suggested on product labels. or Metagenics Candibactin-AR with Metagenics Candibactin-BR (we can special order these for you) 3 Elemental Diet This approach starves the bacteria, but feeds the person, by replacing meals with an Elemental Formula for 2 weeks. Elemental formulas are powdered nutrients in pre-digested, easily absorbed form. The diet has a 80% success rate. We can special order Integrative Therapeutics Elemental Diet for you. Other alternatives are:
  • Home Made combination.
  • Nestle Elemental Diet
Mona Morstein  recommends using PHGG Prebiotics, enzymes that contain bile and Klaire Labs Interfase. Other prebiotics like FOS and Inulin are not recommended. She says that sometimes it is necessary to be treating Candida as well with an antifungal. Donna Gates recommends Time Restricted Feeding. She also says to stay away from fermented foods and kombucha. Wine with no yeast is acceptable. Be aware of foods that are high in oxalates, like nuts and seeds, soy, beets, carrots, sweet potato, even curly kale and almond milk.  Oxalates are naturally-occurring substances found in a wide variety of foods and they play a supportive role in the metabolism of many plants and animals and in our human metabolism as well.   Oxalates are neither rare nor undesirable. Oxalates can become problematic if they over-accumulate inside your body. Coconut milk is acceptable. Gary Weiner told us that sometimes the development of biofilm, which is a membrane that forms over the bacteria, may obstruct the ability to heal - Klaire Interfase is recommended. He suggests that if you opt for doing the Elemental Diet, to go slowly when you reintroduce foods, starting with cooked foods. Pea protein, fish oils, minerals and spirulina are recommended.

Retesting for SIBO is recommended 15 days after treatment.

Rhonda Byrne Talks about Positivity

Q & A with Rhonda Byrne on Positivity

The secret by Rhonda Byrne answers question about positivityQuestion 
Pinelopi: I would like to ask Rhonda how I can ignore the negative people/situations around me and focus on love & appreciation at the same time.
 
Answer
The way to deal with negative people or situations in your life is not to judge them. Have no judgment about negativity versus positivity. Neither is actually good nor bad. They’re both equal, but just different choices.
If you have the freedom to be positive, then you must allow others the freedom to be negative. No one can force you to be negative, just as you cannot force another to be positive.  You are free to choose what you want for you – and you choose positivity.  And it’s great that you choose positivity because your life will be much easier and filled with great things because of that choice.
It’s not your job to change other people. Your only job is you, and that is such a relief!  Let the others be as they are, and you be the shining example of love, appreciation, and positivity, and through that you will uplift others.
In the early stages, before you’ve stabilized yourself in a more positive, feeling-good frequency, other people and their negativity can seem to take you down.  In these cases, often the easiest thing to do is remove yourself as gracefully as you can from the situation. Do it as often as you need to. Remember – your job is you.
The better you feel, the less anyone else can affect you. Ultimately - when you’re feeling really good - no one else will affect you.  The better you feel the less problems you see.  The better you feel the less you will encounter anything negative. So, the ultimate task ahead is to feel good, and remember this: feeling good is your natural state of being. 
You don’t have to work yourself into a frenzy to get there - all you have to do is not pay attention to the negative stuff. Don’t give any attention to negative thoughts; they don’t belong to you.
Don’t give your attention to negative feelings; they’re just sensations, and if you let them be, they will pass through you quickly. And don’t judge anyone or anything. In other words, don’t have an opinion about others.
In The Secret 10th Anniversary edition I shared ten of the most life changing insights I’ve had over the last ten years.  Here is one of them that is relevant for you:
“THE FEWER OPINIONS YOU HAVE, THE FEWER CONCLUSIONS YOU COME TO, AND THE FEWER FIXED IDEAS YOU HOLD TO, THE MORE BLISS AND JOY WILL BE YOURS.”
I absolutely promise you that if you can follow this insight your life will transform! No matter who or what is happening around you, you will find that love and appreciation arises in you naturally, along with a bliss and happiness beyond what you’ve ever felt before.

Do you have a question about The Secret that you would like to ask Rhonda Byrne?

Here’s your chance. 
Rhonda is answering a selected question about The Secret and the law of attraction each month from social media channels.
You can send your questions to them on either Facebook (@thesecret), Instagram (@thesecret365), or Twitter (@thesecret).
Then simply sit back and enjoy reading the illuminating answers at The Secret Scrolls.
Rhonda chose the question below from Pinelopi, who wrote in on Facebook.