Tag Archives: appendix

What is SIBO? And What are the Symptoms?

The Gut Health Protocol” covers SIBO in-depth.  But sometimes people just want to know “what is SIBO”. So you can now download the first 4 pages of Chapter 5, “Small Intestinal Bacterial Overgrowth”. This covers the basics and gives you a feel for the book.

The remainder of Chapter 5 provides much more depth, many more studies, treatment options, and explains the various medical tests for SIBO.

 

What is SIBO and What Can Be Done About It?

Of course “The Gut Health Protocol” covers SIBO in-depth.  But sometimes people just want to know “what is SIBO”. So you can now download the first 4 pages of Chapter 5, “Small Intestinal Bacterial Overgrowth”. This covers the basics and gives you a feel for the book. The remainder of Chapter 5 provides more depth, many more studies, treatment options, and explains the various medical tests for SIBO.

Continue reading What is SIBO and What Can Be Done About It?

Homemade Airlock Lids

How to make your own Airlock Lids

Supplies

  • Tattler Plastic Lids (Amazon)
  • Silicone Rubber Grommets – food / dishwasher safe.  Go to Zoro.com and search for “G1209476”.  These are by far the best grommets I’ve found, others often break down in the dishwasher, these should last for years.
  • Drill
  • 5/8” drill bit

Instructions

  • Take a tattler lid and gasket and screw on to mason jar with ring (or secure lid to drill press)
  • Carefully drill a 5/8” hole in the middle of the tattler lid.  Clean burrs from hole.
  • Work grommet into lid hole
  • Clean out jar and wash

Appendix Q – Diet

What follows is from Appendix Q of The Gut Health Protocol Book, a lot more information about the diet is included in Chapter 1, Section 2.

Appendix Q – The Gut Health Protocol Diet

(A modified low FODMAP Diet)

Allowed Foods

Vegetables

Artichoke (fm)(low)

Asparagus (fm)(low)

Avocados (HIT)(low)(fm)

Bamboo shoots

Bean Sprouts

Bell Peppers (aip)(low)

Bok choy

Broccoli (low/mod)(fm)

Brussel sprouts (fm)

Butternut squash

Cabbage

Carrots (mod)

Cauliflower (low/mod)(fm)

Celery (low)

Chives

Cucumber

Eggplant (mod) (HIT)

Endive

Green beans

Green pepper (lg)

Ginger

Kale

Leek leaves

Lettuce, iceberg (low)(IV),?

Lettuce, Spring

Okra

Olives (HIT)

Mushrooms (mod)(HIT)

Parsnip

Parsley

Potato (aip)(lc)(low)

Pumpkin (lc)(HIT)

Radish

Rutabaga

Sauerkraut (HIT)

Scallions

Spring onions, green part

Spinach (HIT)

Squash

Sweet potato (lc)

Swiss Chard

Tomato (aip)(HIT)

Turnip

Yam (lc)

Zucchini

Misc

Vinegar (HIT)

Proteins

Any 100% protein /
fat such as beef, chicken, poultry, pork, lamb, seafood. Try for quality, e.g; grass-fed beef, pastured eggs/poultry, wild caught fish.

Limit the amount of chicken (and discard the skin)
due to high omega-6 and low nutrient value. Try for a 1:1 ratio of omega-3 to omega-6 fatty acids and that’s hard to do if you eat a lot of chicken. Remove the skin as that is where most of that Omega-6 fat is located.

Bone broths – healing (HIT)

Fish – eat lots (HIT/R)

Poultry – dark meat is best

Cured Bacon (HIT)

Seafood (HIT)

Eggs (aip)(HIT-R)

Smoked or cured meats (HIT)

Fats

Avocado (HIT)

Beef tallow

Butter / Ghee

Coconut

Lard (non-hydrogenated)

Olive Oil

Palm (but not palm kernel)

Vegetable / Grain Oils (low)

Dairy

Butter (aip)

Cheese, Hard (hit)

Ghee / Clarified Butter (aip)

Kefir, lactose free (aip?)(HIT)

Milk, lactose free (aip)(HIT)

Sour Cream (HIT)

Yogurt, unsweetened (aip)(HIT)

Fruit

Bananas (HIT-R) (low)

Blueberries

Cantaloupe (HIT)

Cranberries

Dried Fruits (fm)(HIT)

Honeydew melon (HIT)

Kiwi Fruit

Lemon / lemon juice (HIT)

Lime (HIT)

Orange / Mandarins (HIT)

Pineapple

Raspberries

Rhubarb

Strawberry (HIT)

Grains

Buckwheat
(lc)(aip)

Corn (lc)(aip)(low)

Oats (lc)(aip)

Quinoa (lc)(aip)

Rice (lc)(aip)

Nuts

almond (aip)(IV)(HIT-R)

cashews (aip)(IV)(HIT)

brazil (aip)(IV)

cocoa (aip)(IV)(HIT-R)

coffee (aip)

hazelnut (aip)(IV)(HIT)

macadamia (aip)(IV)

peanuts (aip)(IV)(HIT)

pecan (aip)(IV)

walnut (aip)(IV)(HIT)

Beans / Legumes

Green Beans

(No other beans unless well fermented)

Fermented Foods / Other

Most any well fermented food is OK. This is because the sugars and starches have been consumed. The more
FODMAP fibers it has the longer it should be fermented. Store bought fermented sauerkraut, pickles, beets, cabbage, radishes, natto, kimchi, kefir, beans, are usually fine for most people. (HIT)

Most Spices are OK other than below. Be careful of
(IV) and (HIT); most fresh herbs are fine for HIT.

Alcohol

Only for cooking while healing. After healing
limit moderate amounts of dry wines, low sugar ciders, limited amounts of hard alcohol with plenty of low sugar mixers (like water, tonic water, soda water, kombucha). Alcohol is not good for the gut (especially inflammation and leaky gut) so use caution. (HIT/R) (AIP)

Many foods contain high salicylate levels that
cause histamine release; may need to cross reference between the histamine and salicylate lists.

All foods on this list are normally safe for people with Fructose
Malabsorption, except for those with the (fm) designator. Very sensitive people may still have issues with some of the fruit.

Abbreviation Key

  • AIP = Autoimmune Protocol, people with leaky gut should avoid foods with the AIP designator
  • IV = Ileocecal Valve issues – May irritate (stick) the IV in sensitive people, avoid these foods if in doubt.
  • lc = avoid these foods if trying to eat low carb or be careful to count these carbs in your daily
    limits
  • low = you may be able to eat low amounts of this food, but better to avoid, you can eat more of these after the first 4 weeks.
  • mod = eat in moderation, especially per meal or per day, can eat more of these on maintenance
  • fm = Should always be avoided by people with Fructose Malabsorption. Avoid during the “kill” phase, may be added back in small amounts during the “Repair” and “Maintenance” phase.
  • ? = science is unclear or some people report problems with this food

Only people with Histamine Intolerance need to worry about the following:

  • HIT = Histamine Containing – These are
    reminders only, check other sources to be sure.
  • HIT-R = Histamine Releasing food
  • HIT/R = Histamine Containing and Releasing

Sources for HIT food lists in order of quality/completion. Note these
lists are often at odds with one another and should only be used as a
guide. Each person with HIT has different reactions to high and low
histamine listed foods and histamine liberators. Suggest elimination diet, trialing the lowest hist foods first, one addition at a time to build your own food rotation list:


 Avoid These Foods

Vegetables

Beets (low)

Cassava

Corn

Hominy

Peas, green

Plantain (low)

Succotash

Spices (HIT)

Garlic (allicin supps OK)(fm)

Onions (fm)

Cayenne pepper (IV)

Paprika (low)

Peppers (black pepper OK)

Misc

chicory (fm)

inulin (fm)

Oils

Hydrogenated Fats

Transfats

Old / rancid or over used oils

Fruit (HIT)(fm)

Apples

Apricots

Blackberries

Cherries

Figs

Lychee

Papayas

Peaches

Pears

Persimmon

Plums

Pomegranate

Mango

Raisins

Watermelon

Dried fruits

Fruit Juices

Canned fruit

Sweeteners

Agave (fm)

HFCS (high fructose corn syrup)

Aspartame (blue pkg)

Sucralose (yellow pkg)

Inverted Sugar

Fructose

Honey

Sugar alcohols (maltitol, mannitol, sorbitol,
xylitol, erythritol)

Sucrose (table sugar) (low)

Lactose (fm)

Other high calorie sweeteners

Grains

Barley

Couscous

Macaroni

Pasta

Popcorn

Rice, brown

Rice, Wild

Wheat

Chocolate (IV)(HIT-R)

Pistachios (IV)

To maintain a low FODMAP diet you will need to avoid the foods on the “Avoid” list above. Anyone with Fructose Malabsorption should not consume any foods on the “Avoid” list and should be careful with foods on the “Allowed” list with the “(fm)” designation.

Most of the foods on the “Avoid” list contain FODMAPs that can cause IBS systems and feed bad gut bacteria. Once on maintenance you can try adding back a little at your own risk, but you will be raising your risk of IBS symptoms and a recurrence of SIBO/SIFO.