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Issue 6 | Volume 4 | 2015
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Intestinal Healing Track
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Digestion is the most influential bodily process on our health. Digestion includes what we eat, what we assimilate, and what we eliminate. If we are not assimilating our food properly, our body can be depleted, infiltrated with toxins, and disease can ensue. Inadequate digestion can be found to exist comorbidly with nearly every known disease. 'The digestive tract is the epicenter of our immune system and the primary doorway through which all nutrients and pathogens enter. Healing the intestinal tract is imperative for anyone who wants to lead a healthy lifestyle. Properly functioning digestion influences all states of health, can contribute to disease, and can be a powerful catalyst in disease reversal. In this Ebook, you will learn how to heal the digestive tract.
You have signed up for the course 'Inner Alignment Mastery' which will teach you lifestyle and spiritual practices that empower you to actualize yourself in this lifetime so that you can happy relationships, realize your unique purpose, awaken your intuition and reduce fear and anxiety. In the construction of this course, it became apparent how many people suffered from digestive issues. Unfortunately inadequate digestion can exacerbate many of the mental and emotional symptoms (anxiety and depression) that many of the students who are drawn to the course wanted to find relief from. This is why, I have attached an intestinal healing program to follow in conjunction with the course. If you have opted to follow this track, congratulations. You have determined to do one of the most powerful things you can do to maximize your immune system, extend your life, reverse the damages caused by chronic stress and heal your digestive system. That said, healing the digestive system is complex and can be emotionally challenging. You will benefit immensely from taking advantage of the support offered to you through this course, the group calls and your private sessions with Monica. The group calls and your private sessions with Monica will enable you to individualize your program. Remember, you are not alone in this so take advantage of The basics of most gut-healing program are to reduce ama (e.g., toxins, bacteria, yeasts, pathogens, dietary triggers), restore beneficial bacteria, and heal the intestinal wall. These efforts will reduce inflammation, repair the mucosa, restore proper immunity, and encourage a returned health status. Over time, as a leaky gut heals, disease symptoms reduce. Foods that could not be eaten, possibly can be reintroduced and eaten in moderation.
How To Use This Ebook
Intestinal Healing Overview
The basics of most gut-healing program are to reduce ama (e.g., toxins, bacteria, yeasts, pathogens, dietary triggers), restore beneficial bacteria, and heal the intestinal wall. These efforts will reduce inflammation, repair the mucosa, restore proper immunity, and encourage a returned health status. Over time, as a leaky gut heals, disease symptoms reduce. Foods that could not be eaten, possibly can be reintroduced and eaten in moderation. The 4 Steps to Heal Digestion 1. Identify and avoid dietary triggers, and begin an ‘Elimination Diet.’ 2. Allow digestion to rest with low calorie diets or fasting. 3. Balance gut flora with antibiotics, and pro-biotics. 4. Reintroduce foods slowly.
Step 1: Indentify & Avoid Dietary Triggers & Begin Elimination Diet
If a gut-healing program is indicated, elimination of foods that trigger reactions, increase symptoms, or impose degradation of the tissues is necessary. These foods should be strictly avoided while intestinal healing takes place. Some food allergies are readily apparent and people just know by sense, instinct, or observable reaction, such as nausea or rash. For others, triggers are more elusive. Reactions occur days later and there does not seem to be any sequential reason for them. Trigger foods are frequently found in gut imbalances and in many types of diseases and conditions. Elimination diets have historically been the most accurate—and the most challenging—method for identifying food triggers. In an elimination diet, all possible provoking foods are eliminated for at least two weeks and slowly reintroduced, to identify what is provoking a disease symptom. A traditional elimination diet consists mostly of game meats and small amounts of white rice. In the last several years, elimination diets have evolved to typically exclude all grains. Elimination diet programs usually vary according to which foods are believed to provoke an imbalance and the area of specialty of the program’s creator. For example, elimination diets aimed at ASD often advise the elimination of grains, but elimination diets aimed at those with Colitis or Crohn’s diets stress abstinence from dairy. Keep a Journal Before beginning an elimination diet, even if you are just eliminating one food item, purchase a journal. By keeping a written record of what you eat and noting how you feel after you eat it, you will begin to recognize a pattern. Many times, the patterns revealed are surprising and unsuspected—especially when reactions were caused by foods eaten days prior. To keep an accurate journal, write down everything you eat, and how you feel within the hour. Journals can be used to help identify which foods to eliminate before beginning an elimination diet, or to track improvements after an elimination. The purpose of an elimination diet is to remove any possible offender for a period of time, and reintroduce it. If a reaction occurs (e.g., change in mood, digestive disturbance of any kind, headache, nausea, return or increase in disease symptoms), you can infer that you have found a trigger. This food will need to remain out of the diet until further healing has occurred in the gut. Some triggers will need to be avoided indefinitely. There is no set protocol or timeline. Each person is unique, heals at different times, and responds differently.
Typical reactions that indicate reaction to a trigger food include, but are not limited to: Skin eruption, eczema, or acne Fatigue Joint pain Digestive complaint (e.g., indigestion, bloating, gas, heartburn, constipation, and diarrhea) Lung or nasal congestion Anxiety Moodiness or irritability Headache Cold sore Reactions can occur anywhere from 24 to 72 hours after exposure. If you introduce a new food too quickly, it will be difficult to discern the origin of a potential allergen for you. Dietary triggers worsen or cause symptoms of the following conditions: Eosinophilic esophagitis ASD Gastroesophageal reflux Cancers Autoimmune diseases Atopic dermatitis Learning disorders Asthma Down’s syndrome Cystic Fibrosis Bowel disease Depression and anxiety Environmental allergies Nervous system diseases
Characteristics of Dietary Triggers Triggers: Dietary triggers are food items that have become allergenic because of compromised immune system function and digestive weakness. Dietary triggers are found in many conditions, especially digestive imbalance, autoimmune disorders, cognitive disorders, and arthritis. When consuming a trigger, a hypersensitive immune system flares and symptoms increase. Identifying triggers and removing them from one’s diet can significantly reduce the symptoms of many imbalances and help the intestinal tract heal. Dietary Trigger Categories: Generally, dietary triggers fall into five categories: gluten, dairy, fructose, oxalates, and yeast. Many symptoms and imbalances are associated with each. When a trigger has been identified from one of these groups, the entire group must be avoided so that the gut can heal. Some people are able to consume the food group after healing has taken place; others have to avoid the food group indefinitely. We cannot predict who will be able to eat these foods again, or how long it will take before foods can be reintroduced permanently. Identification of Triggers: Identifying triggers can be done most accurately through strict elimination diets. Traditionally, elimination diets used by nutritionists, dieticians, and some doctors advised the exclusion of all possible allergens. This left a basic diet of wild game and a few low carbohydrate vegetables. Over a period of several months, a food was ingested to see if it provoked a negative reaction. If it provoked a reaction, it was determined to be a trigger. Presently, several variations of elimination diets and testing to help identify triggers are available. Basics of An Elimination Diets Elimination Period: Exclude the suspected food from diet for a set period of time; the recommended minimum is two weeks. If dairy is suspected, everything containing dairy should be eliminated. If any dairy is eaten, then one has to start over. The test's accuracy has been compromised. Reintroduction Period: The reintroduction period is the testing period to see if reaction occurs. Only one food should be introduced at a time to avoid multiple reactions and inconclusive results. If dairy was eliminated, wait two weeks and then drink a half-glass of milk. Wait four days after drinking the milk, and observe if any symptoms increase or appear (e.g., congestion, fatigue, digestive disturbance, headache, or any discomfort). It is important to wait four days before introducing any new item to avoid confusing results that can be caused by delayed reactions.
2 Types of Elimination Diets 1. Strict Elimination Diet: This is an aggressive approach at gut healing, and usually only those who are truly ill can maintain it. All possible suspects are removed, including gluten, dairy, grains, fruits, legumes, beef, chicken, roasted nuts, peanuts, and low carbohydrate vegetables. After the initial two to four weeks of abstinence, one by one reintroduce a single food item every four days. If there is an immediate or a delayed reaction, such as bloating, constipation, diarrhea, IBS symptoms, IBD symptoms, or fatigue, omit the food from your diet until a later date when digestion has healed more. This protocol will help you safely identify specific food triggers; however it can be quite rigorous for many people to follow. In severe cases of disease manifestation or other situations when aggressive treatment is required, it is recommended to complete a full, four weeks of dietary eliminations before beginning a introduction period. 2. Gentle Elimination Diet: In this diet, one to four suspected triggers are eliminated for a period of two to four weeks. Ascertain the suspected triggers by taking the tests listed on the following pages or by keeping a food journal that lists food items and how you feel after you eat them. Carry the journal in your bag or purse so you don’t forget, or you can write your journal experiences as notes in your cell phone. The challenge of the reintroduction phase of the gentle elimination diet is similar to that of the elimination diet. Only one item is introduced at a time, and adverse reactions are noted. While this type of elimination diet helps reduce extreme changes that can be a challenge to maintain over time, it also increases the probability of accidentally eating an allergen and compromising accuracy. *What You're Doing - My suggestion is to follow the strict elimination diet. Everyone can do this at least once in life for health maintenance and repair. It is also the most affective and surefire way to address triggers and heal. The rest of this Ebook is written for those who have chosen to commit to the strict elimination diet.
Potential Common Dietary Triggers & Aids Elimination diets identify food triggers. They also reduce sugars that bacteria feed on. Both good and bad bacteria feed off the sugars in our foods. Most of these sugars are generally referred to as "prebiotics." By restricting sugars and carbohydrates allowed in the diet, bacteria lose a significant food source. At the same time, we voluntarily introduce beneficial bacteria into our intestinal tract. The reduction of food source and the introduction of beneficial bacteria give the beneficial bacteria a competitive edge over the bad bacteria. Eventually, the bad bacteria lose. Alcohol Beer is full of yeast and gluten, and wine is fermented. All increase yeast in the gut. Alcohol is also inflammatory, destroys good and bad bacteria and strains the liver. As the gut heals, it may be possible to introduce distilled spirits, such as vodka, whiskey, tequila, and gin; however, the spirits must not be mixed with sugary juice, soda, or other mixers. In instances of severe intestinal disease, alcohol is best avoided. Alcohol generally provokes pitta, but can reduce vata and kapha if used in moderation. Beans Beans can be difficult for those who struggle with gut imbalances. Generally they are dry and astringent, which provokes vata. Raffinose, a disaccharide composed of glucose, sucrose, and galactose found in beans and some cruciferous vegetables and grains, can make it difficult to digest. Raffinose is from the family of oligosaccharides, which are known prebiotics that feed the probiotic strain Bifidobacteria. In proper quantities, legumes can benefit microflora. When probiotics are deficient, sugars in legumes ferment, produce gas, and are difficult to break down. Beans can be difficult for those with C. albicans, IBS, IBD, constipation, and all digestive disorders, especially when vata is involved and vata almost always is. Generally, beans are avoided at the beginning of a regimen, while intestinal bacteria is being rebalanced. After a few weeks, certain legumes that are comparably easier to break down can be introduced. After two to three weeks: adzuki, black-eyed, chickpeas, edamame, fava, lentils, lima, navy, mung, and split peas. Condiments Condiments can be used ayurvedically to help accentuate digestibility of certain meals. Small amounts of sour taste from pickles, chutneys, and yogurt can increase agni and nutrient assimilation. Be wary of condiments, like ketchup, that are high in sugar. Read labels carefully. Soy sauces, and most commercially produced sauces contain gluten. Condiments that improve digestion include raw apple cider vinegar, authentic balsamic vinegar (different than most commercial balsamic that are laden with sugars), fermented vegetables, and pickles. [i] (Raffinosesource)
Fats Fats are powerful intestinal healers, and can be introduced right away. Fats help the intestinal lining heal and are beneficial for all imbalances. Ghee is the only well tolerated dairy source that is suggested for immediate use. Coconut oil and olive oil are also generally effective. Fruits Lemon and lime can be introduced in the earlier stages, if there are no fruit intolerance issues. Sucrose and fructose absorption problems are common in those with IBS, IBD, and C. albicans. Some C. albicans and IBS sufferers have to minimize fruits for at least six months to a year, and introduce them sparingly thereafter. For all others with digestive issues, fruits should be introduced carefully, in small amounts, and not until the later phases of reintroduction. Fruit is high in sucrose, fructose, and glucose, which makes it provoking for those with bacterial upsets. Lemon, lime, apple, avocado, berry, and grapefruit are best for gut healing. Lemon and lime can be introduced early, but berry and grapefruit should not be introduced until later. Grains Grains are usually difficult for those with digestive complaints to break down. Gluten, for reasons already discussed, is especially provoking. Grains are high in carbohydrates that feed pathogenic bacteria. In the initial phases, avoid grains completely, and resume gluten-free grains during the reintroductory phase. Those with severe bowel disease should avoid grains until the latter end of a reintroductory phase—perhaps after six months to two years in many cases, and then only sparingly. Quinoa, which is a seed and not a grain, is one of the few exceptions. Quinoa, amaranth, brown rice, buckwheat, gluten-free oats, millet, and tapioca are usually best. Herbs and Spices Herbs and spices can be anti-infammatory, anti-viral, and anti-fungal. Many herbs and spices can be introduced early on into programs. Bay leaf, cayenne pepper, cinnamon, coriander, dill, ginger root, mustard seed, nutmeg, oregano, peppermint, tarragon, and thyme are frequently tolerated well. Juices Green vegetable juices can be very healing. Fruit juices can be as well, but they have higher sugar content that can perpetuate bacteria and yeast imbalance. Introduce green vegetable juices in the early phases of reintroduction. Initially, any green vegetable juice is best. Carrot, sweet potato, apple, and fennel juices are best reserved until later due to their high sugar content.
Animal Protien Meats Most who have digestive issues do well with soft-boiled meats, broths, and bone soups. These soups can be especially healing for the mucosal lining and bacteria population in the gut. Larger pieces of meat are difficult to digest and should be introduced in the later stages of gut healing. Meats should only be eaten if they are antibiotic-free, hormone-free, and grass-fed. Strictly avoid all other meats. Antibiotic treated meats can be detrimental for those with gut flora imbalance and in general, harm the natural world by contributing to antibiotic resistance. In general, favor game animals over domestic. Buffalo, deer, duck, eggs, lamb, pheasant, and quail are some of the better sources of meat. Fish is usually a safe food for those digestive disorders. Wild caught fatty fish, such as salmon, tuna, trout, herring, sardines, and mackerel,, is best. Nuts Avoid nuts at the beginning of an intestinal healing program. C. albicans is aggravated by nuts because of their common exposure to yeasts and molds. Introduce nuts carefully. Begin with nut milks, and then nuts that have been soaked overnight to enhance digestibility. Choose raw nuts, and roast, salt, or spice at home to ensure the quality of their preparation. All raw nut butters (except peanut) are acceptable if nuts can be tolerated. Fresh coconut meat and water can usually be taken quite early in a gut healing program. Homemade coconut milk (raw, not canned) can be added to soups, stews, and curries. Sweeteners Sugars are best avoided early on. Concentrated forms of sugar are most likely to feed pathogenic bacteria and yeasts. Stevia, raw honey, and some chicory extracts are the exceptions. Stevia is a natural herb known for its blood sugar balancing effect on the body. Chicory contains an inulin, a prebiotic that is usually tolerated well and feeds beneficial flora in the gut. Raw honey is a prized ojas increasing food source in ayurveda. It is microbial and anti-bacterial. Raw honey, coconut sap, stevia, and chicory extracts are best initially. Vegetables Low sugar vegetables can be added at the beginning of a gut-healing program. Starches and high sugar vegetables should be used sparingly. Those with Candidas may wish to avoid starches and sugars completely, since they feed C. albicans. Try: aloe vera, artichoke, asparagus, bitter gourd, bok choy, broccoli, Brussels sprout, burdock root, cabbage, caper, cauliflower, celeriac, celery, collard greens, garlic, Jerusalem artichoke, kale, kelp, kombu, leafy green, mushroom, onion, pea, pepper (green, red, yellow, orange), rhubarb, rutabaga, spinach, spirulina, swiss chard, turnip, watercress, white potato, and zucchini.
Identifying common symptoms can help narrow down aggravating factors. In the chart below, the top row indicates the major allergenic food type. The first column lists common symptoms associated with the allergenic food. Where applicable, circle each "Y" in the symptom row by its offending food type. Add the numbers of Y's for each column, and write the totals across the bottom row. Food type columns with a score of three or more may indicate you have a food intolerance worthy of additional investigation. The symptom chart is non-definitie and should not be relied on for a firm diagnosis. It is intended to help you in learning symptoms commonly associated with certain imbalances, and to support your investigative work to identify the cause(s) of digestive dysfunction. The best way to identify a dietary trigger is by eliminating all suspects and introducing them one at a time.
Also Common Causes
Common Dietary Trigger
Types of Dietary Intolerances Generally, correcting intestinal imbalances is approached in a similar manner, regardless of the condition. Variances exist according to individual pathogenesis; however, the basic structure remains unchanged: avoid dietary triggers, reduce pathogenic bacteria, introduce healthy bacteria, and heal the intestinal cell wall. This has been a familiar protocol in many different systems of holistic and alternative medical circles and more recently, using pharmaceutical probiotics and antibiotics, this approach has been applied with notable success in mainstream medicine. Multiple Food Sensitivities Multiple food sensitivities occur when two or more food sensitivities have developed, or when systemic disease has manifested. This is the most difficult to intolerance type to restore, and most often associated with chronic illness. Most associated conditions: autoimmune disorder, ASD, chemical sensitivities, Chronic Fatigue Syndrome, IBD, IBS, Fibromyalgia, and Leaky Gut Syndrome. Strictly avoid: yeast, gluten, unfermented dairy, and triggers. Gluten Intolerance Gluten intolerance refers to the inability to break down (or difficulty in breaking down) gluten, a protein found in some grains. Often when someone is gluten intolerant, they are sensitive to many grain types. This is the most common food intolerance, and often appears concurrently with dairy intolerance. Most associated conditions: autoimmune disorders, ASD, IBD, IBS, Fibromyalgia, and Leaky Gut Syndrome. Strictly avoid: spelt, kamut, faro, durum, bulgur, semolina, barley, rye, triticale, and oats that have been contaminated due to processing exposure. Oxalates Oxalates are found in most vegetables, some fruits, beans, and meat products. Conditions associated: chronic pain, non-bacterial prostatitis, vulvur pain, osteoporosis, and Leaky Gut Syndrome. Strictly Avoid: high oxalate foods. Dairy Sensitivity The intolerance to dairy has been known to cause a wide variety of digestive issues. The three most common allergens in dairy are lactose, whey, and casein. Understanding which of these is provoking can determine dietary choices. Casein is often used as a filler in many processed foods. Cow dairy casein tends to be more difficult to digest then goat's. Lactose is sometimes benign in fermented dairy, such as yogurt. Dairy sensitivity is commonly seen concurrently with gluten intolerance. Conditions associated: ASD, IBD, IBS, autoimmune diseases, arthritis, constipation, and Leaky Gut Syndrome. Strictly avoid: unfermented dairy.
Yeast Overgrowth Yeast overgrowth is a common condition affecting the digestive and immune system functions. Conditions associated: ASD, constipation, IBD, acne, IBS, autoimmune diseases, arthritis, and Leaky Gut Syndrome. Strictly Avoid: yeast. Also avoid sugars and eniornmental and dietary molds. Fructose Intolerance In its most severe state, fructose intolerance is a reaction to one or more sugars found in dairy, fruits, many vegetables, grains, and legumes. This is by no means an exhaustive list. It is highly recommended to work with a health practitioner to help identify specific allergens. Fructose intolerance is sometimes diagnosed as Irritable Bowel Syndrome. Symptoms: gas, bloating, abdominal pain, diarrhea, constipation, fat malabsorption, hypoglycemia, nausea after eating sugar. Conditions associated: ASD, constipation, IBD, IBS, autoimmune diseases, arthritis, and Leaky Gut Syndrome. Strictly avoid: fructose, sorbitol, and mannitol. *What You're Doing — Just a reminder, you are doing the strictest track for multiple sensitivites.
About Fasting Fasting is one of the most powerful systemic healers and restoratives for the intestinal tract. By reducing food intake, the intestinal tract is able to rest and repair itself. Ayurveda considers fasting "langhana," which means to lighten. When we fast, we lighten our body and release toxins that clog the system and inhibit full functioning. We allow our body to repair at a deep cellular level. At the beginning of any elimination diet, fast on green juices, purified water, or meat/bone broth soups between 3 and 21 days (supervised if needed). Fasting is contraindicated in circumstances of extreme convalescence or nutritional deficit. In these cases, it is important to build nutrient stores for one to two months before engaging in a fast. Fasting accelerates healing and extends lifespan. A periodic, restful fast will help to heal digestion more quickly by accelerating elimination and cell regeneration. The longer you are able to engage in this portion of the program, the more accelerated your healing will be. If you are able, refrain from taking supplements or herbs during fasts and times of intestinal rest to avoid further abrasion or mucosa irritation. Be Prepared Start each day with a room temperature glass of purified water. Fresh fruit and/or vegetable juice can be made in larger amounts and stored if kept in a sealable Mason jar, where no oxygen is able to get in and degrade the nutrients of the juice. Once opened, the juice must be consumed within the hour. An unopened jar of juice can maintain some vitality for about three days. Make sure to make enough meat stock to last through the week. It is advised to spend a day on preparing medicinal foods for the rest of the week by shopping, planning the menu, and preparing stocks, juices, and/or teas on the same day. Read inspirational material such as books on fasting or healing to keep you going during periods of weakness or temptation. If it is possible, ask your partner and amenable family members to support your endeavor. Tell them clearly what you are doing, that you are hoping to heal, and share your intention. Perhaps you can involve them somehow in cooking, which children love to do.
Step 2: Allow Digestion To Rest
Choose Your Fast 1. Fruit & Vegetable Juices Almost all constitutional types can engage in a juice fast if the mind is properly prepared, comfortable, and one is stepping into it for the right reasons and at the right time. Juice fasts are less rigorous than water fasts are, and can be sustained over long periods while giving digestion a needed rest. Juice fasting can be done for as long as two months. It is easy to get the appropriate calories, carbohydrates, and nutrients to fast on juices for a sustained period without having to go on retreat. Juices are high in nutrients and minerals that are easily absorbed into the intestinal tract. Many people have juice fasted through work and other strenuous activities without a problem. In fact, most people who fast on juices report an increase in energy and stamina around the fifth day of a fast, while the desire to eat naturally goes into hibernation. Juice fasts are best undertaken in spring and summer. The cooling, drying effect on the body can be provoking in the winter. *Fruit juice can be too rich in sugars and/or oxalates for many people—specifically, those with yeast intolerance, fructose intolerance, and oxalate and other dietary sensitivities. If juice fasts are too provoking, vegetable or meat broths can help heal the epithelial tissue and GI tract and still provide needed rest. Either way, juices should be made in an 80/20 vegetable to fruit ratio. 2. Meat Stocks & Bone Broths Meat stocks made from bones and fats have been used all over the world for thousands of years for its healing benefits, especially for those who were weak or compromised. The gut is the core of our immune system, cognitive function, and entire well being. If this area is significantly compromised, the diagnosis of convalescence is appropriate and use of animal meats is indicated. In these conditions, it is very difficult to digest anything without provoking an attack or intensifying a related illness. Today’s modern illnesses and lifestyles have caused allergies and intolerances that have made it difficult to process many of our food sources, especially dairy and grains. Vegetarian lifestyles that include grains and legumes, although ideal, are not appropriate for some people and conversely, contribute to failing health.
Key Points Of Fasting Identify your fasting method: juicing or meat stocks, or a combination of all three. Consume only healing purified water, juices, or stocks for a minimum of three days. Avoid supplements and herbs, and safely reduce medications under the prescribing doctor’s supervision where possible. What To Expect When Fasting There are many different experiences, both pleasant and unplesant, associated with fasting. Read below many of the symptoms associated with fasting. Changes in digestion (constipation and/or diarrhea) Changes in energy (feeling depleted and/or full of energy) Changes of moods and emotions (anxiety, depression, exhiliration, joy) Feeling spiritually tapped in Eperiencing physical pain from past injuiries Weight loss Skin eruptions, rashes, hives Nausea, headache Craving and/or aversion Dreaming about foods and creating recipes What Can Help Alleviate Uncomfortable Symptoms Below read about how to help alleviate uncomfortable symptoms caused by cleansing and fasting. Enemas/colonics can help relieve constipation, headache and nausea Steam/sweating in infared saunas or steams can help alleviate rashes or skin eruptions Meditation can help alleviate racing thoughts and anxiety Writing and/or emotional release practices can help release emotions and hurts from the past Dry skin brushing can help relieve water retention, nausea and skin imbalances
Initial Fast 3-7 Days Long This fast is for those who are enrolled in the course who have intestinal issues (IBD, IBS, colitis, diverticulits, dietary intolerances, allergies, chronic constipation, loose bowel, etc). You can also follow this fasting diet for healing the gut, or maintaining its strength, even if you do not have any gut issues. I suggest fasting for 7-days whenever possible. The longer the fast, the more your digestive healing process will spead up. The first days of your intestinal healing program are designed to let your digestion rest, and help to heal the intestinal lining with nourishing stocks. You may drink as much stock as you desire. Ideally, drinking around 1 cup an hour consistently through the day. Try to avoid eating large amounts at designated ‘meal times,’ instead — sip through the day. On day 3 add the juices of fermented vegetables (not the vegetables themselves) to your stock. Start slowly. Add 1 tablespoon fermented juice twice a day for the first few days. Increase by 2 tablespoons each day until the last day of your fast, when you will switch to eating the whole vegetables. Blood Sugar Issues On The Fast If you have blood sugar issues, you may feel nauseated and vomit. To remedy this, mix ¼ cup coconut oil, ¼ cup ghee, ¼ cup honey in a jar. Take 1 tablespoon an hour through the duration of your fast. You can also take a small amount (1/4 cup) of apple juice. If it helps, take it as a remedy (do not drink it like it’s a drink) during the course of your fast to reduce nausea and vomiting. Diarrhea On The Fast Some diarrhea is normal during the initial part of the fast. If diarrhea is a primary symptom and reason for doing the intestinal healing program, you will need to take additional precautions. If your intense diarrhea has not started to clear around day 3, and if you feel nauseated (repulsed) by the idea of ‘fat’ in your stock, you are probably not digesting the fats well. To remedy this: Supplement with Ox Bile and Beta –TCP Drink Beet Kvass (start with 2 tablespoons a day and increase by 2 tablespoons until you reach 2 cups daily. Take 1 tablespoon whey (the liquid poured off homemade yogurt) a day Constipation On The Fast Because digestion slows during the fast you may experience some constipation which can cause discomfort and allergies. You can get a colonic from an experienced colon hydrotherapist, or you can use water enemas at home.
Intestinal Healng Track: Initial Fast
RECIPES Meat Stock & Bone Stock Recipes Stock Recipes Lamb, Beef, or Buffalo Meat Stock 2 ½ Quarts Bone marrow is mineral dense, fatty, and has small amounts of protein. All animals have marrow, even chicken, so be sure to include the bones in your stock. The nutrients from the bones, cartilage, marrow, and fats are especially healing and high in nutrients that heal the gut. Be sure to make enough, since broth needs to be drunk every meal! 4 Pound Various Bones (marrow and joints are best) ½-1 pound stew meat, flank steak or scraps 1-2 Medium onions, peeled and quartered 4 Quarts Water ½ C vinegar 2 Bay Leaves 3 Carrots, coarsely chopped 2 Celery Sticks, chopped 3 Sprigs fresh Thyme 1 tsp crushed black peppercorns 1 bunch parsley Chop up chicken, meat, or fish bones, and preheat oven to 400 degrees, roast bones for 40 minutes. Remove from oven, add to water and the rest of the spices, vegetables and herbs. Bring water to a boil, and reduce to medium heat, and simmer for 5 hours. The longer it is cooked, the more flavor there will be. If a lot of foam collects on the surface of the stock, skim it off and discard it. When the stock is finished, pour through a strainer and keep in glass sealable jars.
RECIPES Juice Ferments & Fats Beginning the first day of your fats, you want to use fats and ferments to help with sealing the intetinal wall. You can do that, by using the juices only of your fermented vegetables and ghee and coconut oil. Add the juices of your fermented vegetables by simply pouring juice from fermented vegetables such as sauerkraut of kimchi (must be raw and not pastuerized. You can get these from most natural grocery stores) into your vegetable stock or broth. Also add 1 tsp of ghee. If you are a vegan you can use coconut oil. Add the juices of your ferments and fats to every cup of broth that you drink. You must drink 4 or more cups of broth daily.
Chicken Stock, VPK It is extremely important to properly source chicken and chicken bones. Do not use degraded chicken to make your soups with. Chicken stock contains abundant cystein an amino acid shown to liquefy mucus so it can easily be expelled. Maimonides, a 12-century rabbi and physician, commended chicken stock for its healing abilities. Be sure to make enough, since broth needs to be drunk every meal! 4 pounds chicken carcasses, include all parts 1 Onion, chopped 3 Carrots, Chopped 2 Bay Leaves 4 Sprigs Thyme 1 Bunch Parsley 1 tsp crushed black peppercorns 2 whole cloves crushed garlic 2 gallons fresh purified water Place all ingredients in a 12-quart pot. Use steamer basket to keep ingredients submerged and bring to boil. Reduce to medium heat, maintain a consistent low simmer. Remove any layer that builds on the stock for the first hour, about every 15 minutes. The layer will poorly influence the taste of the chicken stock if it is left on, so be sure it is removed. Simmer for 6-8 hours. The longer the simmer, the more flavor is in the stock. Strain, and cool immediately by submerging pot in a sink of ice water. Skim off any layer that builds on top and store in a container in the refrigerator for 2-3 days, or the freezer for 3 months. Vegetable Stock Recipes Meat and bone broth soups are extremely efficient at helping the intestinal wall to heal. However, if a person is averse to using animal products, we can use kombu and vegetable stocks in conjunction with adequate dietary fats. Kombu Seaweed Stock · 2 quarts cold water · 1 strip kombu (kelp) seaweed · 1/4 miso · 1/4 cup finely grated ginger 1 T coconut oil 1 T ghee Wipe kombu with a clean, damp cloth. Heat water and kombu in a medium saucepan and bring to a high simmer. Do not boil. Remove the kombu from the water just before it comes to a full boil. (Boiling the kombu can make the broth bitter and a bit slimy.) Add the remaining ingredients before serving
Vegetable Stock Recipes Meat and bone broth soups are extremely efficient at helping the intestinal wall to heal. However, if a person is averse to using animal products, we can use kombu and vegetable stocks in conjunction with adequate dietary fats. Kombu Seaweed Stock 2 quarts cold water 1 strip kombu (kelp) seaweed 1/4 miso 1/4 cup finely grated ginger 1 T coconut oil 1 T ghee Wipe kombu with a clean, damp cloth. Heat water and kombu in a medium saucepan and bring to a high simmer. Do not boil. Remove the kombu from the water just before it comes to a full boil. (Boiling the kombu can make the broth bitter and a bit slimy.) Add the remaining ingredients before serving Healing Vegetable Stock This vegetable stock is easy enough for all constitutional types to enjoy. It can be taken alone, used as a stock in other recipes, and supplemented with during fast days. It is rich in nutrients, minerals and antioxidants. 2 cups spinach 2 cups broccoli heads 2 quarts distilled water 3 cups celery stalk 2 cups red-skinned organic potato peels, 1/2 inch thick 1 small zucchini 1 strip kombu (kelp) seaweed Wipe kombu with a clean, damp cloth. Heat water and kombu in a medium saucepan and bring to a high simmer. Do not boil. Remove the kombu from the water just before it comes to a full boil. (Boiling the kombu can make the broth bitter and a bit slimy.) Chop all the vegetables into very fine pieces. Place them in the kombu water and bring to a boil with the lid on. Lower heat and simmer for 20 to 30 minutes. Strain and drink the broth. This broth can keep for up to 3 days when refrigerated.
Diet After The Fast
After your fast, you need to continue strictly remove all potential dietary triggers. The amount of time that you strictly avoid dietary triggers must be a minimum of two weeks. Thus, you have to follow this diet plus the amount of days you fasted for 14-days at a minimum. So, if you fasted for 3 days, you need to follow this diet for 11-days before you begin introducing. If you fasted for 7-days, you need to follow this diet for 7-days before you begin introducing. Phase 1 Diet After The Fast, Allowed Foods & Recipes If you have additional food triggers that are included in the recipes; avoid those foods, by supplementing with different vegetables. You may be able to introduce them later on. It is important to continue to drink 4-cups of stock a day with fermented juice and ghee/coconut oil. artichokes, cooked beef, boiled or simmered in broth or water beef tallow, homemade beets & beet root, cooked bok choy, cooked broccoli, cooked, no stalks brussels sprouts, cooked burdock root tea carrots, cooked cauliflower, cooked, no stalks chamomile tea chicken, boiled or simmered in broth or water coconut oil (may cause more die-off symptoms, introduce gradually) collard greens, cooked duck, boiled or simmered in broth or water eggplant, cooked until soft fermented vegetable juice, introduce gradually fish boiled in broth or water garlic, cooked or minced finely and added to hot food at the very end of cooking ghee (introduce gradualy) ginger root goose, boiled or simmered in broth or water green beans, cooked (but not “string” beans) raw honey kale, cooked lamb, boiled or simmered in broth or water lard, homemade
Phase 1 Diet After The Fast, Allowed Foods & Recipes lemons in warm water (for drinking) licorice root tea marshmallow root tea mint tea Miso onions, cooked peas, shelled, cooked pepper, black, green & white (peppercorns, ground pepper) peppers, de-seeded and cooked (I think only bell peppers, not hot peppers like jalapeños) pheasant, boiled or simmered in broth or water pickles juice, from homemade lacto-fermented pickles pigeon, boiled or simmered in broth or water pork, boiled or simmered in broth or water pumpkin, cooked (fresh, not canned) quail, boiled or simmered in broth or water sauerkraut juice, homemade homemade, lacto-fermented (introduce gradually) sea salt SeaWeed shellfish, boiled or simmered in broth or water summer squash, cooked spinach, cooked tomatoes, cooked (This is debatable. If you’ve had issues with tomatoes before, hold off on tomatoes.) turkey, boiled or simmered in broth or water turnips, cooked watercress, cooked winter squash, cooked yogurt-homemade, 24 hour yogurt (introduce gradually) zucchini, cooked
Step 3 - Probiotics, Prebiotics & Antibiotics
After 2-weeks of fasting and the initial diet, we can begin a aggressive process of balancing your gut flora. We can also begin to broaden your diet by introducing foods that are least likely to provoke your digestive system. Here are key features of this phase. 1. Include more probiotic rich foods. You don't have to drink the juices only. You can now eat the vegetables. You can also include keifer, yogurt. 2. Begin natural antibiotics. I recommend using A. Oregano oil capsules (as long as there is no acid reflux) - Take 2 capsules with food. B. Nature's Way Berberine 2 500mg capsules before bed C. NAC 2 500mg capsules before bed with Berberine D. Raw Honey taken by itself 3. Begin Food Introductions Since each person is different, it is difficult to write a manual on the exact order foods should be introduced. My suggestion is to make a list of food groups. Introduce one at a time. Wait 3-days for any reaction. Negative reactions such as: Digestive Disturbances Mucus production Negative changes in mood Skin disruptions - mucus, psoriasis, rashes, acne Mean that you are still reacting to that food group. You need to stop eating that food and reintroduce it in 3-days.
After 2-weeks of fasting and the initial diet, we can begin a aggressive process of balancing your gut flora. We can also begin to broaden your diet by introducing foods that are least likely to provoke your digestive system. Here are key features of this phase. 1. Include more probiotic rich foods. You don't have to drink the juices only. You can now eat the vegetables. You can also include keifer, yogurt. 2. Begin natural antibiotics. I recommend using A. Oregano oil capsules (as long as there is no acid reflux) - Take 2 capsules with food. B. Nature's Way Berberine 2 500mg capsules before bed C. NAC 2 500mg capsules before bed with Berberine D. Raw Honey taken by itself E. Increase pungent (garlic, onion, cayenne) in recipes. 3. Begin Food Introductions Since each person is different, it is difficult to write a manual on the exact order foods should be introduced. My suggestion is to make a list of food groups. Introduce one at a time. Wait 3-days for any reaction. Reactions can occur anywhere from 24 hours to 72 hours after exposure. If you introduce a new food too quickly, it will be difficult to discern the origin of a potential allergen for you. This is the most accurate way to identify allergies. Negative reactions such as: Digestive Disturbances Mucus production Negative changes in mood Skin disruptions - mucus, psoriasis, rashes, acne Mean that you are still reacting to that food group. You need to stop eating that food and reintroduce it in 3-days.
Since each person is different, it is difficult to write a manual on the exact order foods should be introduced. My suggestion is to make a list of food groups. Introduce one at a time. Wait 3-days for any reaction. Reactions can occur anywhere from 24 hours to 72 hours after exposure. If you introduce a new food too quickly, it will be difficult to discern the origin of a potential allergen for you. This is the most accurate way to identify allergies. Here below is the suggested order of foods to introduce into your diet from the least likely to produce a reaction to the most. Choose one food from each category and wait 72-hours before eating the next group of food. All foods should be cooked to enhance digestibility. After you have no reaction, include the next food from the next food group. Fermented vegetables (sauerkraut, kimchi) Leafy green vegetables and low carbohydrate vegetables (cooked) Fermented Dairy Raw nuts, raw nut butters Sweet Vegetables (squashes, carrots, beets) Seeds and seed grains (amaranth, quinoa, millet) Gluten free grains All Fruits (apples tend to NOT provoke a reaction and can be introduced early on) Dairy (raw dairy tends to be more easily digested by most types) Gluten containing grains
Step 4 - Reintroduce Foods Slowly