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YOUR TREATMENT PROTOCOL

NAME: Lester Glazier

GOALS:
To eliminate GERD, reduce or eliminate chronic migraine, feeling terrible in the mornings, prostate problems, and swollen legs and feet.

Hi Lester,
I believe your digestive symptoms are possibly related to an over growth of bacteria / fungi in your small intestine (SIBO / SIFO) and / or general imbalance in your gut microbiome. Both of these things lead to changes to the pH of the stomach, reduced gastric output, and intra-abdominal pressure, all of which can lead to GERD. Headaches and migraines are often linked to the gut, and triggered by food intolerances, due to damaged to the gut lining and reduced ability to break down certain foods like high histamine foods.
Additionally, the gut-brain axis can play a role in GERD. If your nervous system is often in a state of fight or flight (sympathetic dominance), this can lead to reduced gastric output, poor digestion, intra-abdominal pressure, and ultimately GERD.

The first thing I recommend that we do is rule out SIBO and treat it if necessary. Treatment of SIBO involves taking anti microbial herbs to kill the bacteria / fungi, and using a low FODMAP / fermentable fiber diet to reduce your symptoms and inflammation in the gut.
Additionally, I have recommended some basic digestion / nutrient support supplements to begin with, while we wait for your test results.
We will also work on your gut brain – connection and bringing your body into rest and digest, with belly breathing and mindful eating techniques.

Talk soon,
Chrystie

PHASE 1: REDUCE AND REPAIR (4 weeks)

Reduce
The first phase of the diet focuses on reducing FODMAPs, which will helpto reduce symptoms and inflammation in the gut.

Repair
Repairing the damage to the integrity of the intestinal lining, as well as repairing proper digestion, is a key element of this phase. We will focus on reducing inflammation through diet, and digestive support +
gut healing nutrients to repair the intestinal lining and digestive processes during this phase.

PHASE 2: REINTRODUCE AND RESTORE (4 weeks)

Reintroduce

Reintroducing foods removed in a systematic way is an important step in an elimination diet, in order to identify your specific intolerances.

Restore

The restoration of the abundance and diversity of your microbiome to improve overall health and function of your digestive system.

WHAT ARE FODMAPs?
FODMAP is an accronym for different food groups containing certain sugars and certain fibers capable of causing diarrhea, constipation, gas, bloating and abdominal pain.

Examples of FODMAPs include:

FODMAP stands for

Fermentable – Process through which gut bacteria ferment undigested carbohydrate to produce gases.
Oligosaccharides – Fructans & GOS – found in foods such as wheat, rye, onions, garlic and legumes / pulses.
Disaccharides – Lactose – found in dairy products like milk, soft cheeses and yogurts.
Monosaccharides – Fructose – found in honey, apples, high fructose corn syrups, etc.
Polyols – Sorbitol and Mannitol – Found in some fruit and vegetables and used as artificial sweeteners.

These foods can be problematic because they are not broken down by your body but by microbes in your gut. When they break themdown, they produce gas as a byproduct, which is a normal process, but if there is too much bacteria in your small intestine the fermentation will happen here and can lead to gas, bloating and constipation or diarrhea.
You likely do not have an issue with all of these food groups, but the best way to find out if any of them are contributing to your symptoms is to remove them all and then reintroduce them one by one and track how your body responds.

How to get started:

– For the first 14 days, eat foods only from the food list below. Feel free to follow the meal plan and recipes provided, or just pick from the food lists, and use the meal math equation.
– Take note of symptoms and then let me know how you feel via email.
– Focus on 3 main meals and minimise snacking.

Meal Math

While you can absolutely follow the recipes I have included for you, you can also build your own using the food lists and the meal math equations below.

Starchy vegetables = Potato, sweet potato, parsnip, beetroot, and pumpkin/squash.

Meal 1
1 protein + 1 carbohydrate / starchy vegetable OR fruit (optional) + 1 non – starchy vegetable + 1-2 fats (includes nuts / seeds)

Meal 2
1 protein + 1 carbohydrate / starchy vegetable OR fruit + 1 non – starchy vegetable + 1-2 fats (includes nuts / seeds)

Mini meal/snack
Nuts, fruit, boiled eggs, smoothie – see recipes

Meal 4
1 protein + 1 carbohydrate / starchy vegetable + 1 non – starchy vegetable + 1-2 fats (includes nuts / seeds)

 

FRUIT – INCLUDE
Avocado – 1/2
Banana – 1 (firm, not too ripe)
Berries (all except blackberries) – ½ cup
Cherries – 3
Grapes – 10
Honeydew – ¼ cup
Kiwi – 2
Lychee – 5
Passion fruit – 2
Paw paw – ¼ cup
Pomegranate – ½ small or ¼
cup of seeds
Rhubarb – 1 stalk
Rockmelon – ¼ c
Papaya

FRUIT – AVOID
Apple, Apricot,
Blackberries,
Canned fruit in fruit juice,
Custard apple,
Fig,
Jam,
Mango,
Nashi,
Nectarine,
Peach,
Pear,
Persimmon,
Plum,
Citrus

 

CARBOHYDRATES – INCLUDE
3/4 cup cooked per serve: White rice – basmati or jasmine
Rice cakes (plain) – 4
Buckwheat, Rolled oats, Millet – all 3/4 cup
Sourdough or gluten – free bread – 2 slices

CARBOHYDRATES – AVOID 
Avoid all others (includes all other breads, cereals, cakes, biscuits, pasta).

 

LEGUMES, LENTILS AND BEANS – AVOID ALL

avoid all

 

SOUPS – INCLUDE
Homemade broths:
beef or lamb bone broths, chicken broths, vegetable broths using unlimited vegetables only

SOUPS – AVOID
Canned soups and soup bouillons

 

NUTS AND SEEDS – INCLUDE
Almonds – 10 ea OR Almond flour / meal / butter – 2 tbsp
Coconut (flour / shredded) – ¼ cup OR
Coconut milk – 1/2 cup OR Coconut cream – 1/4 cup
Macadamias – 20 ea
Pine nuts – 1 tbsp
Pumpkin seeds – 2 tbsp
Sesame seeds – 1 tbsp
Sunflower seeds – 2 tsp
Hemp seeds – 2 tbsp
Peanut butter – 1 tbsp
Hazelnuts – 20 ea
Pecans – 40 ea
Walnuts – 10 ea
Macadamia nuts – 15 ea
Brazil nuts – 3 ea
Coconut Yogurt (without thickeners / gums) – 1/4 cup
Chia seeds – 2 tbsp
Flaxseed – 2 tbsp

NUTS AND SEEDS – AVOID 
Cashew,
pistachio

 

BEVERAGES – INCLUDE
Water, herbal tea, black tea, coffee

BEVERAGES – AVOID
Beer, Energy drinks,
Fruit juices, Soft
drinks,Wine, kombucha

 

SWEETNERS – INCLUDE
Stevia (100% pure, no inulin),
monk fruit
Organic pure maple syrup or honey— no more than 2 tsp per day, raw cacao tsp

SWEETNERS – AVOID
Sugar (white / brown / raw / coconut),
glucose, Dextrose, Agave
nectar, Artificial sweeteners,
Xylitol

 

FATS AND OILS – INCLUDE
Coconut, Infused (i.e. garlic, chili),
Flax,
Ghee,
MCT, Olive.
Avocado oil,
butter

FATS AND OILS – AVOID
Palm, soyabean, vegetable
oils, canola oil

 

CONDIMENTS – INCLUDE
Sugarless mayonnaise
tabasco
wasabi
mustard (without garlic)
coconut aminos (without onion or garlic)
Vinegar: apple cider distilled, white/red,
balsamic
All fresh and dried herbs and spices (no onion or garlic)
Ginger
Tamari or gluten free soy
Fish sauce

CONDIMENTS – AVOID
Spice sachets or premixes (Read the labels)
soy sauce,
onions,
garlic

Anxiety and Stress

Mindful eating. When possible, try to eat your meals without too many distractions. Do the best you can in your situation. Giving thanks / gratitude can be a nice practice before meals and help promote better digestion. Slow down when you eat and take time to chew your food.

Cold water therapy – an excellent tool for regulating the nervous system. Start with contrast showers, alternating between hot and cold. Complete 4 cycles of 10 deep breaths while the water is hot and 10 deep breaths while the water is cold. End shower on a cold cycle.

Practice diaphragmatic breathing on a daily basis. Use this technique before you eat and whenever you feel anxious, stressed, or like your analytical / thinking mind is taking over. It will help to bring your body into a rest and digest state. Just taking 3-5 breaths before you eat can be really helpful. (see attached handout). There is a great guided breathing app to try for free via the app store called Breathly.

A big part of overcoming gut issues is to take control of anxiety and stress as these are major drivers. It is important to note that it is often a double edged sword where anxiety and stress drive gut issues by affecting the gut brain connection, but a poor gut itself may also contribute to mental health symptoms because of the role your gut plays in making neuro transmitters, as well as the symptoms themselves can lead to stress and anxiety.
This is why it’s important to work on both the physical problems and imbalances, as well as the way our mind is playing a role.

To begin with, focus on the following:

This is a really great video explaining the technique. It is in the context of asthma, but this applies to relaxation / improving digestion too.

Daily Water Intake
Drinking enough water (consistently) is so essential for you overall health. There is no point in putting effort into changing your diet and lifestyle if you’re still under drinking and chronically dehydrated.
Even if you do think you drink enough, I want you to complete the equation below and then make a conscious effort to hit your ideal water intake number daily.

So how much water do you really need?

Simply use the following equation to determine your daily water intake:

Body Weight x 0.033

for example a 61 kg person’s equation would be 61 x 0.033 = 2.013

So they should drink 2 Litres of water per day.

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