Why is the gut called the second brain? Why are digestive issues linked to various chronic illnesses? Is there a way to get the gut healthy again, and if so, how? For today’s show we are going to discuss the importance of gut health and the role elimination diet can play in getting the gut healthy again. Are you ready? Get your pen and paper ready because I’ve got some things worth jotting down.
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Gut Health: Elimination Diet
This week I’m going to discuss the elimination diet then next week the cleanse followed by preventative care the following week.
The first thing I did to get back on track with a healthy gut was start an elimination diet. I started this about a week before I did a cleansing. The reason I did this was to avoid a full retaliation by my body (added discomforts, headaches, etc). I knew a eliminating foods I’m use to eating followed by a cleanse would be new, and I wanted to ease into it.
If you are traveling soon and are thinking about putting off the elimination diet because of it, read this article for tips on Traveling on an Elimination Diet by Dr. Kara Fitzgerald.
An elimination diet benefits:
- Reveals food allergies
- Helps reduce IBS symptoms
- Helps heal leaky gut syndrome
- Provides relief for skin irritation
- Helps migraines and headaches
Foods to avoid in an elimination diet:
- Citrus fruits
- Added sugars
- Certain oils
If you take all of that away, you may be asking yourself, “What is left to eat?” There are plenty of options to choose from!
Foods to include in an elimination diet:
- ‘Clean’ proteins: cage-free eggs, organic, grass-fed beef, wild caught fish
- Fresh vegetables
- Nuts and seeds: cashews, hazelnuts, almonds, pecans, sesame seeds, pumpkin seeds
- Healthy fats: avocado, coconut milk, olives, cooking oils such as grapeseed, olive (extra virgin)
- Gluten free grains: gluten free, organic quinoa, oats, rice
- Fermented foods: kraut and kimchi
Rule of thumb for your plate:
- 40% vegetables
- 30% protein
- 20% healthy fats
- 10% whole-food carbs and fruit
Track your food!
During this time, I track my food with a simple food diary. I write down everything I eat and drink as well as any associated pains such as stomach issues or headaches. By doing this, I can make any connections to the foods I’m eating.
Apps to track foods:
- Cronometer (I’m using)
- Fooducate (I’m starting to use on Monday)
- My Fitness Pal
- Lose It
Next week I’ll be discussing cleansing for your gut and the healthy, safe ways to do that.
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