Digestive Health with REAL Food – the book!

P1210398

Guess what? My book “Digestive Health with REAL Food: a practical guide to an anti-inflammatory, low-irritant, nutrient-dense diet for IBS & other digestive issues” is about to be released.

With almost 400 pages, dozens of practical charts and tables, chapters about problematic foods, gut-healing foods, practical steps to implement a successful elimination diet, supplements, stress management, troubleshooting and over 40 tasty real food-based recipes, this book is EXACTLY what I wish was available a few years ago when I started experiencing my own digestive issues.

DHWRF-book

I wrote this book to combine all the most relevant and up-to-date information about digestive health and I hope this will help the hundreds of people suffering from IBS and other digestive issues. You can find links to find the book on amazon.com, amazon.ca, amazon.co.uk, Barnes & Noble (USA) and Chapter Indigo (Canada) at this page: http://www.eat-real-food-paleodietitian.com/digestive-health-with-REAL-food-the-book.html


P1210344

SIBO and the Paleo diet

Learn more about SIBO (small intestinal bacterial overgrowth) and my approach to getting under control with a combination of the Paleo / SCD / GAPS diet with my latest article on my new website paleo-dietitian.com. Click here to read it.

My article also includes a free PDF food list that you can download to help you determine what should and shouldn’t eat in addition to lots of important tips to manage SIBO.

1 birthday and 2 moves!

Today marks the 1-year anniversary of my blog! Youppi! Thanks to all of you! It really means a lot that someone is actually reading my blog and I always appreciate hearing from you.

I have now moved to München (Munich), Germany with my husband, where I will spend a little less than a year.

I am amazed by the quality of the food in Europe, which I believe  is so much better than in Canada. I am very excited to have the opportunity to live here! If any of you Paleo folks live here, contact me! I need new friends and I definitely need help improving my German. Ich kann ein bisschen Deutsch sprechen, aber noch nicht sehr gut… =)

My 2nd move is a virtual one! I have been working very hard in the last months to develop my own website to offer free information about the Paleo diet and intend to specialize in GI health (IBS, SIBO, fructose malabsorption, gluten intolerance, celiac disease and other food intolerances) as well as blood sugar issues (PCOS, diabetes) and weight loss (for now, but I also want to add sections about autoimmune diseases at some time).

I will also offer ebooks and nutrition counselling services in the very near future, so stay tuned and head over to paleo-dietitian.com.

Please sign up for my newsletter and suscribe to the RSS feed to stay up-to-date! You can also like my new facebook page here and follow me on twitter!

      

I will definitely keep updating this blog once in a while to share my personal experiences with the Paleo diet so come back here too.

Thank you once again for reading my blog!

SIBO – or small intestinal bacterial overgrowth

In the last weeks, I have managed to somewhat controlled my symptoms following a very restrictive diet avoiding most FODMAPs and food with high food chemicals (salicylates, amines and glutamates).

I was inspired by a post from Melissa McEwen at Hunt.Gather.Love to try white rice, which is both low in FODMAP and in food chemicals. I did and suffered…! Within an hour or two, I looked pregnant and had abdominal pain… and it lasted for a couple of days. But the good thing about it is that it got me thinking! If white rice, which should be one of the safe food I should be able to eat, causes me problem, it means that maybe I haven’t completely figured out what my problem really is yet.

I had heard of SIBO, or small intestinal bacterial overgrowth, before and started researching it more. Bacteria thrives on carbs and it seems that any types of carbs have triggered my symptoms in the past. One of the best resources on the subject is Dr. Siebecker at siboinfo.com. I then decided to go for a hydrogen/methane breath test and just received my results: I have a SIBO infection.

I am happy to know what is contributing to my post-infectious IBS because knowing what the problem is will help me adapt my diet accordingly. Antibiotics and elemental diet formulas can be used to kill the excess of bacteria that should not be in my small intestines, although it seems that recurrence rates can be relatively high.

Another treatment option for SIBO is following either the SCD diet (specific carbohydrate diet) or GAPS diet. Both of these diets are grain-free, sugar-free and very low-carb diets that can easily be made paleo. Following one of these diets for one to two year can work at eliminating my SIBO and allow me to heal and seal my gut (SIBO causes leaky gut), diversify my diet, get rid of my newly developed food intolerances and hopefully, some day, tolerate small amounts of carbs from fruits or tubers.

I have ordered Dr. Mark Pimentel‘s book “The New IBS Solution” which discuss the role of SIBO in IBS as well as the book “Gut and Psychology Syndrome” from Dr. Natasha Cambell-McBride.

More info on my new dietary approach to come soon… 🙂



Learn more about the Personal Paleo Code


Paleo + FODMAP + FAILSAFE diet – day 1 without butter

After almost 2 more weeks doing this elimination diet to try to eat safe foods only and get rid of all my symptoms, I still haven’t managed to have more than 1.5 good day in a row…

I have learned a few things though. In addition to foods containing short-chain fermentable carbohydrates (FODMAPs) like fructose, fructans, lactose and polyols, I believe I am also sensitive to some natural food chemicals present in foods (salicylates, amines and glutamates), which is also called FAILSAFE diet.

I don’t tolerate:

  • coconut oil (eliminated a week ago;  rich in salicylates and amines)
  • butter (eliminated yesterday; contains traces of lactose and casein)
  • any nuts (eliminated 1.5 week ago; rich in salicylates and amines)
  • macadamia oil (eliminated a week ago; rich in salicylates and amines)
  • pork (eliminated a week ago; rich in amines)
  • bacon (tried once 1.5 week ago; rich in amines)
  • maple syrup (even 1 tsp. made me feel bad, or maybe it was the butter I had with it? will have to test in the future)
  • fruit tea, green tea (eliminated over a week ago; high in salicylates)
  • balsamic vinegar or any vinegar (eliminated over a week ago; high in salicylates and amines)
The last 7 days I ate only chicken, beef, eggs and butter. But since I eliminated butter yesterday, I am eating 4 foods: chicken, beef, eggs and light (tasteless) olive oil. Up to yesterday, butter was my main fat, but I think it prevented me from getting better… I was so sad and although I suspected butter was causing problems, I still continued eating it for one more week before finally ditching it yesterday… That was part of the grieving process I guess!
Because I cannot only eat protein, I had to find another fat and the best option I found is light olive oil. Extra virgin and regular olive oils are high in salicylates, and light olive oil, additive-free, is lower, so it will be my choice for now. THe other low-chemical oils are canola, sunflower, rice bran oil and soybean oils, which I really DON”T WANT to have in my diet AT ALL because of their high polyunsaturated fat content.
.
My only seasoning is salt, because pepper, herbs and spices are high in salicylates, amines and glutamates. With the exception of parsley, which can be used in small amounts. I need to get some.
.
My only beverage is water. I used to enjoy green tea, but it is also rich in salicylates.
.
Still had some pain today… probably because I just eliminated butter last night… might take a few days to eliminate it completely out of my system.
.
Here’s what my food looked today:
 
 .
My plan is to continue this plan, without the butter, for a week and see if I improve. If I can have 3-5 days in a row without symptoms, I’ll try a low-FODMAP, low-chemical vegetable… If things doesn’t improve before the end of June, I’ll make another appointment with my gastroenterologist… 😦




Learn more about the Personal Paleo Code


elimination diet – day 6

symptoms: great start of the day, but I think that the turnip didn’t agree with me… I kept the amount very small, at 1/4 cup , but according to the data, they do contain small amounts of sorbitol and I guess my GI tract doesn’t like polyols at all… unless it is my little bit of lettuce from yesterday?

Well, I think I’ll keep the veggies out for now… It is hard and I feel so limited in my food choices and am cravings veggies so bad! lol

No dinner tonight, not hungry, had heartburn, nausea, extreme fatigue, brain fog, abdominal pain and discomfort and bloating…

I may have a spoonful of coconut oil a bit later this evening.

elimination diet – day 5

symptoms:  although I felt slightly bloated this am (probably due to the 10 almonds I had last night, can you believe it?), everything was back to normal within a couple of hours! Good energy, good mental clarity & focus, no discomfort for the rest of the day!