Paleo Autoimmune Protocol Print-Out Guides

“Is _____ included in the elimination phase of the Autoimmune Protocol?”


If you are lactose intolerant, you need to either avoid lactose or take a lactase supplement when consuming high lactose diary for the rest of your life. I typically eat sausage mostly homemade but I do buy some pastured pork sausage from a couple of local farmers with some veggies typically homemade sauerkraut but sometimes spinach or kale sauteed in the sausage grease. YOu could try it or just play it safe with white jasmine rice. Should I start now and then just eat as healthfully as I can while in Fiji, and then start up again when I return? What say ye… Good or bad?

The Paleo Mom Collection


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. I was planning on throwing some coconut oil into the mix. I already eat a lot of macadamia nuts for fat and calories. Old school way to gain weight was to drink a gallon of milk a day, but I'm clearly not going to do THAT.

I take my fish oil and eat fish regularly and grass-fed meats, plus lots of fruits and veggies. I'm just praying that this balances out the my post workout "baby formula" as my wife likes to call it. I don't eat cereal or anything like that anymore, and honestly, I'm having a difficult time replacing those convenient calories. If I don't sneak in those calories with my baby formula, I lose weight.

I know most people would kill to have my "problem" but I want to pick up heavy things and put them overhead, lots of times and quickly. And being heavier helps that proposition. If you could help me gain weight while eating "clean" I would love to hear how. Whenever I eat clean, I always lose weight. I feel like I need a second stomach to make up from the lost calories I used to get in sugar, bread, ice cream, heavy cream, etc. Have you ever been tested for critters intestinal parasites or H.

If you want to talk about how to work on your food in detail we can do a consult, but I can't really get into specifics for YOU via comments, etc. I'd love to help, but I'd need to really know you, your history and your habits better to do so! I used to use coconut milk, but I am not too fond of the way that Vita-mix actually makes coconut milk. I am trying to stay away from all preservatives in the canned coconut milk and of course the packaged nut milks.

I also like the idea of making fresh within a few days "Milk. Although I do add whey sometimes to my smoothies the organic one. Hey I was also told that hazelnuts are a "top" nut choice…those being hazelnuts and mac nuts.

I love this brand of olives. If you want to eat it a couple of days in a row, then take a couple of days off. You can add coconut to the mix for some good, varied fats. Do you ever soak and dehydrate other nuts besides almonds? Or is it not necessary with other nuts? I would also do this for pecans and walnuts but probably for a lot less time.

TBH I have stopped eating as much almonds after I overdid it on with my almond flour based carrot cake. Check out my video here http: What about sprouted nut? Are they any better? I know they are more digestible, but do they contain less anti-nutrients?

I am with joe on this one. Since switching to paleo I am starting to look skeletal. I do turn to nuts as a major source of fat and knowing I should cut back is upsetting.

My husband eats less than me and is fine. Can you add a link? Man, eating gets more complicated everyday. I glanced at a few different sites and ended up soaking them in warm salted water. I tossed the soaking water and rinsed briefly. Is this still okay to eat or should I toss?

Any thoughts are appreciated. Thanks for your reply! Am always looking to be healthier. I have hypothyroidism low thyroid function and would like to make some radical diet changes.

Just about 2 days ago I read the first time about AIP. Especialy the vegetables section. There are some vegetables like bok choy, broccoli, cauliflower etc. I also have thyroid disease and I have no problems including them in my diet. You can read an article I wrote on the topic here:. Today i notices that my omega 3 capsules contain soy lechtin!

Are my 3 weeks lost now? And how important is strick adherence to non fodmaps? So hard when people say that it depends on the person since my stomach is always angry so its hard for me to know what is what… thank you for all your hard work! With the autoimmune protocol, I would not start reintroducing foods until you feel a measurable improvement.

You need to have some benchmark to measure your reintroductions on. I have pretty severe psoriasis and some psoriatic arthritis that is aggravated by lymes disease as well. I need my joints and hands for work so I will often take one third of an advil to help get me through the day. Is this offsetting my efforts?

Any thoughts on what else I could do? Maria, sadly it will offset your progress. I would talk to your doctor or see if you can find a naturopath that can help you find an alternative to manage your pain while on AIP. I have had chronic stomach issues for two years now.

I have been on the gaps intro for four months and feel stuck with symptoms first. This diet was suggested by my dr. But I am still fatigued with brain fog and stomach issues. Is this that much different that it could help? Laura, a lot of time GAPS intro can be too low-carb for people. If you have autoimmunity, I suggest an autoimmune centered approach like the autoimmune protocol instead of a pathogen specific approach, like the GAPS diet.

I am so happy that I found your website! I received your info from Dr. His diet recommends low glycemic fruit, such as no banana or pineapple. I noticed your fruit list is much larger than what he recommends. I definitely struggle with blood sugar issues and wondered if I should really be careful on the types of fruits I eat? I am new to all of this and am a bit overwhelmed. Hi Kim, yes I am aware that Dr. K recommends limiting fruit. I think if you know you have blood sugar issues, it is best to stick to a lower glycemic diet.

You could try getting your carbs from starchy vegetables like sweet potatoes, yam, winter squash, plantain, and taro.

I take high doses of asprin for my joint pain, only thing that works. Should I still see a difference. The kind you make yourself I have seen many recipes online is fine! Thanks so much for reply! Its the same brand that sells coconut milk. Its my go-to breakfast so I hope it is ok. Kharrazian has since gone back on that recommendation. I have written an article about goitrogens here:. I say, eat your kale! I would LOVE your opinion on a couple things… at the age of 45 I am all-of-a-sudden sensitive to nuts as in they cause the worst, long-lasting, acne I have ever had in my life.

It took me a while to make the connection, but now I am positive it is almonds, cashews and peanuts I know peanuts are legumes, but they do it too. So would your guess be that I have leaky gut? Or some other reason you know of? I do not have Hashimotos.. Will the Autoimmune Paleo diet heal my leaky gut, and if so, will I not be allergic to nuts any more after I am healed? How long should I use the AI diet before switching to just Paleo? Thank you very very much!!!

I think your best bet is to do everything you can do to nourish your body, and that may mean doing an elimination diet and seriously upping the nutrient density of what you consume.

I would suggest getting tested for TPO antibodies the next time you get labs drawn just to be sure. I would suggest trying the elimination diet, strictly for a time and then reintroduce foods slowly. Each doctor has a different opinion.. Joana, Sometimes it is necessary to take medication, even after finding an ideal diet for your body. I still take synthetic compounded thyroid medication in addition to eating an anti-inflammatory, nutrient dense diet and managing all of the lifestyle pieces that enable me to live well with autoimmune disease.

That being said, I do know some people who have gone off of their medication after changing their diet. I think it is important to support healing from all angles, not just diet or conventional medicine alone. That is how I have been successful. The book is avaialble on Amazon. I would suggest either purchasing the ebook, or paying the shipping from the US if you want it sooner than later. Is that just an oversight?

Thanks so much for creating these well-formatted lists. Diane, tapioca is fine. I have spents countless hours researching and reading blogs and articles about the AIP.

It always astonishes me how people can be downright rude to the author, sponsor, or even other commentators. I understand that people are frustrated when dealing with an autoimmune disease, especially those with chronic pain, but sometimes it goes beyond that and it is a shame. I am glad to see the majority of people are supportive and open to new ideas and suggestions. And I know you have probably heard it a million times, but there are a lot of us who are thankful every day for people like you.

Thanks for not getting discouraged! Thank you Mary Anne! Thank you for the print outs! I am not looking forward to the detox, but am looking forward to what follows after. The closest diet to this is Autoimmune Protocol. I am also taking additional supplements targeted to support my liver and methylation […]. I will not be able to see a dr for a few week so I decided to start the diet anyways.

I feel tons better!!! Holly, yes those protein sources will be fine. Make sure you eat some chicken organs liver would be great , along with fattier fish like salmon or sardines! What is the auto immune protocol AIP? Hi Susan, Sprouts are still not allowed during the elimination diet, but they do have less of the anti-nutrients than the regular seeds and beans and can be reintroduced sooner.

Hi Ro, coconut sugar, tea, fruit and honey are all allowed. I think a piece or two of fruit a day is OK, but people have higher or lower individual tolerances. I would stay away from honey on a regular basis as it is quite glycemic.

Hi Mickey thank you for this. Mickey, do you know of a connection between autoimmune disease and infertility, or maybe of a connection between this diet and an improve with infertility? Michal, I am sorry to hear of your flare, and I do hope that you are able to turn it around soon! I have heard stories of people who have had improved fertility after transitioning to a real foods or Paleo diet, because this way of eating tends to be hormone balancing.

Wishing you the best of luck in this area! Theresa, they are seeds, and seeds are not included during the elimination diet. Hi Mickey, First and foremost, thanks for all the research, resources and sharing you do! I agree with your statement, everyone needs to find what works for them. Which leads to my question:. I also have gastropheresis and no gallbladder. What would you recommend in this situation? Should I still follow the AIP? My cholesterol has spiked three times in 10 years.

The last time was super high, but dr. Tammy, You should definitely check with your doctor to see if AIP is right for you. Some people with no gallbladders find that they need to take an ox bile supplement whenever they eat to adequately digest their fat. According to Sarah Ballantyne author of The Paleo Approach and developer of the protocol, it is not possible to do it as a vegetarian.

You can do it, however if you are willing to eat fish and shellfish. There is not enough protein otherwise. Hi, I was wondering if psyllium seed powder and ground sesame seeds tahini are okay? Your answer and the information you provide is very much appreciated! Can you respond to my email? Lori, neither are allowed on the autoimmune protocol because grains and seeds are eliminated. You can get replies sent to email — not sure if that is what you were asking!

I find it odd that you include two legumes — peas and green beans. When I had allergy testing I came up allergic to soy and more than a handful of legumes and those two caused some of the worst reactions.

I think you may be setting people up for reactions. I am sorry you are allergic to them—you are the first person I have heard having this issue. I advise people to make their own modifications if needed. I am a farmer who started raising all of her own food goods due to Autoimmune disease MS.

I actually worked with a couple of places in the UK that 1 raised them and 2 provided some nutritional information. I started raising some myself a couple of years ago.

After having meat from the first one, I will be skipping the chicken and turkey. I have done some experimenting with chicken eggs too. Chickens raised on pastures but still feed free choice grains are a little more tolerable but then this winter, I did another experiment after reading some information of our own fermented foods.

I started fermenting what little grains our poultry receives. I can actually eat them, with zero issues. I am currently having the two varieties, pastured with traditional feeds vs. Since I have the farm with dairy cows, I was tempted one day and tried raw milk. It made a huge difference. Before I go too much into it let me explain that store bought milk makes me vomit literally about 10 minutes after consumption.

Purchased butter gives me tremors to an almost seizure like proportion. Milk is not something I ran for by any means. After trying the raw milk, I did start researching why the difference. I came up with two. I think both non-pasteurization of milk and btw, I make my own butter and cheese now too and the grass fed keep the base milk a truer form. Moderation is always key to anything we eat.

I just wanted to share some of my own experiences and experiments. Dietary changes have made my life go from one filled with hand tremors, muscle weakness, and overall poor health to one filled with energy, no symptoms and peace.

Thank you for working hard to do this for all of us sufferers out here with AI disorders! Actually, no meat is excluded, although I would argue that we should not eat feedlot meat. Hi Mickey i have been following the AIP protocol for about two and a half weeks now. Hi Michal, Unfortunately its really hard to troubleshoot with so little information, and this is definitely something you should consider talking to your doctor about.

Have you tried to increase your intake of starchy carbs, like yam, sweet potato, plantain, yuca, and taro to see if that makes a difference? Michal, Unfortunately I have no way of knowing which starches will work for you.

They bother some people and not others, so the best you can do is try them and use your intuition. I am not a fan of pathogen-specific diets—I think if you have a pathogen you are in better hands being treated by a practitioner than restricting your diet further.

The type of fruits I am talking about here are things like raspberries, strawberries, blueberries, etc. She covers this issue about fruits and vegetables that have seeds in her book. I have presented a simpler version here for my blog readers. Hi Jaymee, I like chammomile and peppermint.

All in all you want to avoid those that are immune-stimulating, although they can help some people. Echinacea, licorice root, ginseng, and turmeric call all have immune boosting properties and it is probably best to avoid at least at first.

In your diagrams you say turmeric is ok and I know it is a great anti-inflammatory so why are herbal teas with turmeric not ok? Or did I misunderstand your comment? That could shed some light on the issue for you:. Today marks one month of no meds! You can find a handy list of things to eat and things to avoid by Mickey Trescott here. I have print-out guides of the foods to eat and avoid here.

It is something that can be reintroduced sooner than a lot of other disallowed foods, however. I assume that sweet potato flour isOK since sweet potatoes arebut just wanted to confirm. What do you think about rotation diet? Aleks, I know the rotation diet has many proponents, but I have not personally used it or known anyone who has developed additional allergies after being on AIP.

You will want to consult with someone who is familiar with mercury toxicity to get advice about your fillings. I know that removing them can be dangerous if not done properly. What can you tell me about wheat grass? Frann, Wheat grass still contains wheat germ agglutenin and should not be eaten during the autoimmune protocol!

Ironically, that started after starting AIP. I love radishes but in particular, daikon radish. I usually eat it in Korean stew or made as kimchi. I am VERY sensitive to nightshades and gluten obv, lol …. Thank you for all of your research and wonderful recipes!

I appreciate them immensely! Hi Melissa, Kimchi should be avoided because of the red pepper nightshade but radishes are fine! You can make your own without the pepper. I definitely think it is worth getting your own set of pots and pans. No tamari, it has soy which is not AIP and not good for anyone with a thyroid condition.

I recommend coconut aminos, salted, to replace soy sauce. If one has to drink not giving up my social life, otherwise whats the point on living do you recommend gluten free beers, any kind of spirits?

Yes, but you will need to make sure your grains can live off of the coconut, some of them prefer dairy. I am wondering if gas and bloating are common and go away after a while or might something else be going on?

Frann, It definitely sounds like you have something going on, as that is not normal. I would ask your practitioner who put you on all of those supplements for help troubleshooting what could be irritating your digestion. What say ye… Good or bad? Morgan, Cranberries are fine, but make sure to check the ingredients for the dried varieties. I have an autoimmune disease called Licheon Schlorosis.

I also found out that most of the foods that are prohibited on this diet, I also should not be eating because of my food allergies. Is there a connection? Autoimmune Paleo 2-Week Meal Plan! I started the diet following the calendar in your book yesterday. Are plantains, and the following root vegetables allowed: I think and hope the awesome way you organized everything helps me be successful this time.

Jaschira, Yes, if they are root vegetables and not in the nightshade family, they are fine. It was undiagnosed until just after I started the diet. My progress is gradual. I have flare ups. Every day is better. Donna, thanks for stopping by, and I am wishing you continued success! It can be a long, frustrating road sometimes, but everything you learn about yourself will bring you closer to your goal. Hi Mickey, Many thanks for all you so willingly share on this site. In reading through the comments section here, I noticed you mentioned peas and green beans were ok.

I think this differs a bit from what Sarah says in her book? Did you mean snow peas rather than actual peas? Asking because actual peas would provide a non-animal form of protein, which folks like myself might prefer.

Thanks for all your hard work! Peas and green beans are a stage I reintroduction. It is not advisable to do the AIP without animal protein, at the very least fish.

There is much more than just protein we are after—lots of fat soluble vitamins and important minerals as well. I have a few questions about the AIP. I first came across the low oxalate diet as a help for leaky gut and autoimmune. Lisa, I am not an expert on a low-oxalate diet, and my personal experience is that those foods do not affect me.

So here goes the most upsetting list ever. I seen on the list to avoid it says chicken ,then on the foods to eat it says you can eat chicken. Hi Samantha, you want to avoid chicken eggs, not chicken meat. You are in the right place if you are looking for resources to start the AIP diet—wishing you luck! I go easy on the high fodmap foods as some of them can cause digestive upset.

Ann, The autoimmune protocol is a great place to start with any type of autoimmune disease. Was this an erroneous omission, or can I eat pistachios? Kendra, They are not allowed on the elimination diet.

Also, I am a vegetarian and do not eat meat. How necessary is it for this diet to be effective to eat meat? Kendra, It is necessary at the least to eat fish and seafood if you are not going to eat meat.

But I am concerned about cutting coffee out. Can you suggest a more natural wake up call that will ease the transition? Hi Jody, I think you will find this article I wrote helpful: Thank you for all the information you have posted on your site, it is very helpful! I am wondering if nutritional yeast is permitted on AIP? Cheese, bread and chocolate are quite hard for me to let go but being on AIP makes me feel better.

I wanted to ask about yucca. Alejandra, Yes, yucca is acceptable! You need to make sure to peel and boil it until just tender before cooking, because it does contain cyanide when raw. After prepping it, I love to make fries cooked in lard or tallow.

Richard, It is eliminated during the initial stage because some people are still sensitive to it even though all the proteins have been removed I am one of these people who still reacts to it. It is a stage 1 reintroduction though and a pretty well-tolerated reintroduction though, when you get there.

Is there anything I can take for pain when I have a flare-up? I noticed aspirin is out, does that mean White Willow Bark Salicylic acid is too? I have an article about White Willow Bark you may find interesting here: This was very […].

Day 1 and 2. You can check more out here. Just found your site this morning and it looks great! I would definitely be working with a practitioner to rule out any gut infections, it may be time for some testing. I hope you get some relief soon! Hi Mickey, Question 1: I am going to cut back on fats, suspecting that I am having a hard time digesting em? I have coconut oil with almost every meal. I bought aloe juice, peppermint tea, and have been drinking lots of water. I was even eating sauerkraut once a day.

Can we gage a reaction to certain foods by measuring our heart rate, before, during, and after we eat? I had a food sensitivity test 4 months ago. I know you said it took you 2 months to see changes, so i need to be more patient.

Seems like belly is swollen every time I eat. I know this is a nightshade, so should I hold off on it longer? Is Burdock root okay? I am taking it as a pre-biotic. They will reactivate your link for you! Sorry for the trouble. So, I got a glucose tester and have been testing regularly this week.

Which leads to my question: Any recommendations for this? I get my carbs from sweet potatoes, winter squash, root veggies, and some fruit. Hannah, Yes, those BS levels are quite high!

I would recommend having balanced snacks available so those including protein and fat , as well as making sure you are not overdoing it on fruit or starches at any of your meals. It can take a long time to train the body from having a sugar burning metabolism to a fat burning one.

Blood sugar swings can certainly contribute to symptoms. My goal is to fix the gut… but its not so easy as that as it will trigger other areas of mine: Acne, histamine symptoms and IBS symptoms.

Broths, left overs and slow cooked foods: I just want to understand how one is meant to heal the gut to cure IBS, Histamine, acne….

Hi Jaqi, Have you considered working with a functional medicine practitioner or a nutritionist to help you with this? This will make bean think its about to start growing and the fytin acid is disolved. My grandmother always fermentet her oat porridge..

As for black pepper it is essantial to make many vitamines and other micronutrients bio-available. And chilipepper is super anti-inflammatory and should not be avoided unless you have problems with it, i can be a problem depending on your personal condition but it should not be automatically avoided. Mel, I do OK with most seeds, but the only grain I can do is white rice and only occasionally. I printed them out, highlighted the foods that were […].

Thank you, so happy for this website. I also watch the immune stimulating foods and herbs and look for cleaner sources of iodine, such as seafood from more remote and less industrial areas.

Avoiding grain derivatives in supplements and meds has been tricky, leading me to avoid meds for now and limit my vitamins and minerals to one or two days a week. This means a slower metabolism but less of a lovely adrenal flare state for me. It must be interesting to be facing the constant challenge of opposing opinions head-on on a daily basis! No one wants to give up the flavors and recipes they love, and everyone seems to have a strong opinion whether based in experience or not.

This unfortunately sometimes includes professionals and all the people we are close to. I especially applaud you for directly addressing those opinions consistently…thank you for doing that for all of us and sending all my good wishes. And thanks for all the yummy recipes! Can you please advise how much salad or raw food is in your cook book. I have fibromyalgia and am seeing a chinese herbalist who has told me I cannot digets raw foods or cold foods so all my food needs to be cooked.

She has not advised that I avoid nightshades but yet I see so many people do. So basically my diet consists of meat and veg and I simply do not have enough recipes to keep me satisified for breakfast lunch an dinner. Will your book help me as most paleo books have a lot of salads and raw foods in them!

Hi Leah, There is a salad section with around 10 recipes—a majority of the other recipes are cooked. I think you will find great use out of my book, since it is dairy and nightshade free as well. What about wheat grass and other sprouts sunflower seed, fenugreek? I like to add them to smoothies. Kathy, neither wheatgrass or seeds are included on the autoimmune protocol.

You can eat the sprout part, but not the seed. Honestly, autoimmune paleo does not look like a treat, but is supposedly intended for the short […]. Both are excellent resources with clear guidelines to make it […]. I was put on meds immediately. Though nothing has lead me to the belief that doing Paleo and incorporating the immune list of no-no foods would help me.

I would have been doing this years ago. So my questions is. I just came across this blog as I was searching for a list. Hi Joy, Those who are breastfeeding and trying AIP usually have good results with making sure they eat a LOT of starchy carbs—sweet potatoes, yam, plantain, taro, yuca, etc.

Randall, No, protein powders are not AIP compliant. Something close, is gelatin or collagen, but neither are complete proteins. I suggest pre-making meat patties and having them on hand for quick meals instead.

Ive been eating raw kale and spinach everyday for years. Ive just started on the AIP diet and wonder should i continue with raw kale and spinach as part of eating.

Its impossible to know without a history, but generally they are fine on the autoimmune protocol! You include the shellfish as ok food. What if somebody has Hashimotos? Would not the iodine content in shellfish be too much? I would say that you may need to make some tweaks depending on your personal condition and reaction to certain foods. Do you think eating it once a week is safe? I want to make sure my diet is rich and missing seafood would be sad.

Hi John, I eat seafood times a week. Its up to your body and how it reacts to tell if it is safe or not! So no starch veggies like sweet potato, squash and fruits etc. I wonder if you got plenty of recipes in your book which comply with this? Your help is much appreciated! I would love to buy your book but need to know if I can use it at this stage ;.

Hi Viv, Of course it is possible, but I do not recommend layering a further diet restriction unless you have been diagnosed with Candida. I see far too many people online diagnosing themselves and doing unnecessary, overly restrictive diets when that may not even be their problem. There are treatments for Candida in addition to diet that are very effective, and I encourage you to explore this route with your doctor.

As well, did you address candida first before going on a autoimmune paleo protocol or did you do it simultaneously? I do know that many people with rare autoimmune diseases have experienced success by getting to the root of their food allergies and sensitivities. ThePaleoMom's autoimmunity section is a good place to start. These food charts are useful. You can also google "autoimmune protocol" and find other advice sources as […]. Me, Myself, and Myosotis: AIP cooking seems like a challenge at first but eventually you learn a few awesome tricks and it gets […].

Glad to have found you — new to all of this! Quick question — do you know why cayenne is prohibited? It seems counter-intuitive to me that it is restricted. Darcy, It is not allowed because it is in the nightshade family of vegetables, which a lot of us with autoimmunity react to. I was also very surprised to learn this, because I had used cayenne in the past as part of healing protocols.

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 want to try the Fast Tract Diet, but I have grown so confused dealing with all of the conflicting food advice.

FODMAPs suggests avoiding onions, garlic, artichokes, asparagus, avocado, beets, broccoli, green beans, mushrooms yogurt etc. For this reason, reasonable sized servings of vegetables that contain small amounts of FODMAPs are still acceptable as long as you keep your overall FP levels in line with recommendations.

For example, a few small cloves of garlic do contain a FODMAP fructose oligosaccharide but only a couple of grams which is also reflected in the FP value. Can you drink bone broth on a SIBO diet? I do this mainly for my bone issues and its suppose to be very good for digestive issues. Such a gut-healthy delight. I should add a recipe and also add bone broth to the soup table in the book. The FP of bone broth is zero. Cracked wheat bulgar is shown as having low fermentation potential.

I am puzzled by that since whole grains and foods containing wheat in general are to be avoided or severely limited on the fast track diet.

Would you please explain? Hi Susan, Thanks for pointing this out. There is a typo in the print book for cracked wheat. This has been corrected in the mobile app I will correct the print book at the next print run. I am very excited with the information in your book because it gives me hope that I can still improve.

With the gastroenterologist and dietitian I am also trying to figure out the underlying cause s. I would appreciate your opinion on biofilms.

I have your book, and it has helped me immensely. It seems that the Fast Track Diet will starve them to death. But is that true? Should she just gain weight on the fast track diet before adding in these? Thanks also Norm for your book and really helpful website. Hi Norm, Would the amount of sugar alcohols in sugar fee gum, such as Dentine Ice cause a problem?

Chewing gum seems to help my GERD and satisfys my sweet tooth. Typically 2 grams per stick which can add up depending on how much you chew. The FP grams for sugar sweetened gum is about half that. I have been on and off the drugs for 4 years. Last year I had many bacterial infections and when on antibiotics nine times, which then resulted in thrush more recently.

Now, my goal is to stay off the PPIs and recolonize my digestive tract with several strains of bacteria that are helpful for digestion in hopes of staving off my GERD. Any advice on probiotics here is most appreciated. Thank you so much. You should join the conversation. When you absolutely need to take antibiotics, taking a probiotic needs to be resistant to the antibiotic in question is an option some advocate.

I am not aware of data showing their effectiveness, but maybe someone else can find some. Luckily, though perhaps not perfect, gut microbes do gradually repopulate over time. You are basically receiving a slow fecal transplant from other people and the environment. Unfortunately it can take months and may never restore the full complement you had to begin with. Lastly, fecal transplantation research offers some hope for the future if things get really out of wack.

Hi Norm, Thanks for your book! I downloaded it the other day and really enjoyed it. I have a quick question…I realize that the FP for each food is around 35 for the first couple of week, but I was wondering what the average total carbs per day are on the Fast Tract Diet?

If you go by the recipes, they averaged approximately 75 grams per day. But some people consume less and some more depending on how complicated the SIBO is an other dietary preferences. Please keep us posted on your progress. Hi Norm, and thanks so much for being willing to answer questions! I see people have already asked a couple that I wanted to know about quinoa and psyllium.

Are all prebiotics off the menu? Is there an easy way to tell what is a low-amylose rice cake? If I have to contact the manufacturer to find out, what should I ask them? I do have a small hiatal hernia also. I also drink my own bone broth which not sure if good idea with histame issues. Hi I have 3 questions I need help with: There is no mention of FP and serving values etc for Lactose-free milk in the kindle edition I just downloaded on FTD for heartburn and LPR We normally only have lactose-free milk at home so it would be really good for me to know as I use it in my tea.

Regarding Jasmine rice, given its FP is zero, can I have as much of it as I want with every meal to increase my weight? However, I notice there is a serving size suggestion of 5.

However, it says here that the dish serves 2. So, if I want to cook for one. Should I halving every ingredient? Please can you clarify as I am so new to this diet. Do you have any other suggestions for vegetarians to get our protein in? How about soy products such as soy protein powder? Within your calculation for FP I see no weight being given for fructans onions and garlic.

I tested positive for fructose malabsorption as well as SIBO so I am wondering if the onions and garlic should be avoided? One gets the idea on the other diets that onion, garlic, peaches, watermelon, etc must be eliminated from ones diet while not really identifying when we should stop eating the foods that are legal during a given day,. Your approach makes much more sense in that we are staying within a given number of FP points per day. It greatly expands the possibilities of recipes we can enjoy while quantifying with points what we do eat so that we are eating a diet that will keep the daily FP down to a safe level….

After just one day on the diet all of my heartburn symptoms were cured. Or once my intestines heal can I go back to eating as I please? Does this mean A. Even though my symptoms are gone, I still need more time to heal? No more gluten for me ever again? Do I need digestive enzymes?

Will I need to continue this type of diet long term? One last sidenote — I had chronic heartburn for about a month after I had to take two doses of antibiotics for bronchitis. Your book saved me!! Robillard, Thanks so much for your books and especially for answering questions. My question is this: I just bought the book and was planning to start the Fast Tract Diet soon. I was wondering if I could make Graham cracker crust instead, since it says on the FP chart that graham crackers have a low FP.

Also, do you have any suggestions for alternate snacks to substitute for the Snack mixes containing nuts? However, I have many food sensitivities right now including eggs, chia seeds, bananas,and most nuts expect raw almonds. Also have been gluten free since I prefer to not have animal products with every meal. I can not find the GI to calculate the FP. I read a while ago that coconut products are hard to digest for IBS, etc people but wondering if you have found other research to dig deeper into that statement.

Coconut oil work fine for me as well as the can full fat milk small portions. Just not sure if I am hindering my healing process by using it. They do not list GI on the website. After rice flour made from jasmine rice, how would other GF flours rank as far as their fermentation potential?

Any idea about the FP of tapioca flour, potato starch, sprouted oat flour, sprouted corn flour? Three months ago I had been on PPIs for two years and began suffering more severe reflux. My doctor told me to double my PPIs from 40mg per day to 80mg per day. Instead I read your book, started the diet and found immediate relief.

However, I am still slowly weaning off antacids due to acid rebound. I am completely of Prilosec and I am now down to 30mg of famotidine Pepcid per day.

I would like to try to stop all antacids in the next weeks but would like to have a back up treatment for travel when food is less easy to control. What are your thoughts about DGL deglycyrrhizinated licorice extract taken before a meal as a heartburn preventative? These are chewable tablets with 1 gram of sweetener per serving consisting of fructose, mannitol, and sorbitol. I have SIBO which I has been under control for since January this year with a very restricted diet and Biotics supplements specifically prescribed for the condition.

About a month ago, however, I developed extreme indigestion, which my kinesiologist diagnosed as gastritis and acid reflux and advised me to stop taking all my supplements and begin taking mg of ranitidine twice a day, which I got from my GP and which helped for a while, but now the condition is persisting and seems to arise unpredictably.

I discovered your site recently and apart from all the other carbohydrates I am not eating, also withdrew fructose in any form, and for an afternoon and evening I was symptom free and thought I had solved the problem, but yesterday the burning sensation in my chest returned for most of the day and evening.

I have been unable to find any conversion table on the internet that gives the amounts in volume that you present in weight. Any ideas, or am I missing something? I was very glad to see normal household measures in the recipes. Once for Low-amylose rice, once for high-amylose rice, and once for puffed rice cakes. Can you please tell me how to find out which kind of rice cake is which? Thank you in advance. It was a sauce for fish or chicken: I used about 1 tablespoon of the sauce only.

The garlic is the only ingredient I can think of that would have bothered me, but I used less than the recipe called for, and for my own portion, just a small bit — whatever was in that tablespoon of sauce. Any ideas on what happened? Could this mean fructans really do matter? Thanks if you have a chance to respond. I am wondering if Stevia is okay on this diet? I am also wondering about an appropriate protein powder to put into smoothies.

Feeling so confused and frustrated. Both times in the severe range with 2nd time worse. Review the trouble-shooting sections in the book and be sure you are limiting FP points in line with your symptoms. Some people need to go to 25 or less per day.

Also the pro-digestion behaviors for choosing, preparing and consuming foods are critical. Other underlying conditions beyond simply consuming too many fermentable carbs if they exist must be identified and addressed. If all else fails, you might consider our consultation program which you can find on this site. Thank you for your speedy response.