The Elimination Diet

The Elimination Diet

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An elimination diet is an eating plan that “eliminates” a food or group of foods believed to cause an adverse food reaction, often referred to as a “food intolerance.” By removing these foods for a period of time and then reintroducing them during a “challenge” period, you can deduce which foods are causing symptoms or making them worse. We often think of reactions to food as being a rapid and dramatic allergic reaction, such as when a person has an anaphylactic reaction to eating peanuts or shellfish and their throat swells up.  However, there are other ways our bodies can react to foods that may not be so immediate, and may or may not be tied to an immediate immune system response. 

elimination diet Albuquerque & Santa Fe

Food intolerances may be triggered by various natural compounds found in foods (natural sugars or proteins) or common food additives (such as natural and artificial colors, preservatives, antioxidants, and flavor enhancers) that can cause reactions through various mechanisms in the body. 

There is no consensus on the specific mechanisms involved in different reactions to foods, and many tests to identify the suspected culprit(s) can be unreliable. Clinical experience holds that an elimination diet is one of the best tools for identifying such foods and is very safe, as long a variety of foods are still eaten supplying all of the body’s essential nutrients.

The Elimination Diet

 1. Symptoms

Symptoms of food intolerance can vary widely. They can include stomach and bowel irritation, headaches, hives, itching, and even vague feelings of being unwell, such as flu-like aches and pains, unusual tiredness, or concentration problems. Certain foods and food groups also exacerbate symptoms in people with specific conditions such as autoimmune disorders, migraines, IBS, gastroesophageal reflux (GERD) and others.

Symptoms and their severity are unique to the individual. They are influenced by specific compounds in the food, a person’s sensitivity level, and how much of certain foods are eaten. If the same food is eaten
repeatedly, or different foods with the same compound are eaten together or often, the body may reach a threshold, or a tipping point where symptoms begin to occur.

2. Food Substances

Even “healthy” foods contain many different naturally occurring chemicals that can be a problem for some people. Substances common to many different foods, such as salicylates, amines, and glutamate, may cause different symptoms in different individuals. 
 

3. Individual Variation

Because people are unique genetically, and because we each have different eating patterns, elimination diets have to be based on each unique individual. Eliminating the most offending food or multiple foods and substances all at one time is the most reliable way to find out which foods may be contributing to symptoms. A healthcare practitioner may recommend a specific plan to follow based on symptoms, typical dietary choices, and food cravings.

  

The Modified Elimination Diet

The most common food proteins that can cause intolerance are cow’s milk protein and gluten from wheat. A modified elimination diet removes
dairy and gluten and any other specific foods that may be craved or eaten a lot.

• Eliminate all dairy products, including milk, cream, cheese, cottage cheese, yogurt, butter, ice cream, and frozen yogurt.
• Eliminate gluten, avoiding any foods that contain wheat, spelt, kamut, oats, rye, barley, or malt. 

This is the most important part of the diet. Substitute with brown rice, millet, buckwheat, quinoa, gluten-free flour products, or potatoes, tapioca and arrowroot
products.

Other foods to Eliminate

• Eliminate fatty meats like beef, pork, or veal.  

It is OK to eat the following unless you know  that you are allergic or sensitive to them:  chicken, turkey, lamb, and cold-water fish such as salmon, mackerel, sardines and halibut. Choose organic/free-range sources where available.

• Avoid alcohol and caffeine and all products that may contain these ingredients (including sodas, cold preparations, herbal tinctures).

• Refrain from eating foods containing yeast or foods that promote yeast overgrowth, including processed foods, refined sugars, cheeses, commercially prepared condiments, peanuts, vinegar and alcoholic beverages.

• Avoid simple sugars such as candy, sweets and processed foods.

• Drink at least 2 quarts of water per day.

Dysbiosis and What to Do About It

Dysbiosis and What to Do About It

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You have literally trillions of microbes – bacteria, fungi, viruses, even parasites – all living together in your gastrointestinal tract. Together they create a virtual ecosystem.  This is known as your microflora.  This “Garden Within,” under certain conditions, will shift out of balance. This mimics how a garden becomes overgrown with the wrong plants or weeds. When that happens, we say a person has dysbiosis.

Dysbiosis Albuquerque & Santa Fe

Digestive difficulty of absolutely any kind suggests there’s something wrong with the trillions of microbes inside the gut. If you have an upset stomach after eating, indigestion, the extremely common GERD (reflux), heartburn, slow digestion, or bloating,  think dysbiosis.  

Three Ways Dysbiosis Can Impact Your Gut

1. Microbial Overgrowth

An overabundance of “bad,” typically inflammatory, bacteria, or too much yeast takes first place as cause for an intestinal overgrowth.  An unwelcome virus or parasite can also cause an overgrowth imbalance. 

To treat this type of dysbiosis Western practitioners prescribe medication (usually antibiotics) to kill unwanted bacteria, parasites, or yeast.  Dr. Smith prefers using gentler, broad-spectrum antimicrobial herbs to weed the internal garden.  Also, probiotics and fiber-rich foods encourage growth of the good while getting rid of the bad.

2. Microbial Undergrowth

This is less common than a microbial overgrowth, but sometimes a stool test result shows an under-abundance of all bacteria – good and otherwise. An under-abundance indicates a need to work on improving the terrain (the gut lining) where the flora will take residence, as well as supporting the growth of the flora we want to encourage. You do this with probiotics, prebiotics, lining supportive supplements like glutamine, and healthy, bacteria-supportive foods.
 

3. Microbes Settling in the Wrong Place

Living microbes are wanted, but we need them to live where they belong.  Sometimes they take up residence in places where they cause problems. Most frequently, this type of dysbiosis is SIBO (Small Intestinal Bacterial Overgrowth). SIBO occurs when the gastrointestinal microbiome has shifted from primarily growing and thriving in the large intestines (the colon) to taking up residence in the small intestine in too great a number. This tends to cause digestive problems and bloating, but can be silent as well. Herbs and antibiotics are the go-to for treating SIBO.

 
 

Dysbiosis as the Root Cause of Seemingly Unrelated Disorders

It surprises many patients that other symptoms, including those that on the surface seem to have nothing to do with the gut, may also be tracked back to dysbiosis. We are becoming more and more aware of the impact our microbiome has on our whole being – our whole health – and our disease processes.

Here are a few examples:

  • Hormonal imbalance – we know that certain bacteria encourage an imbalance in hormones.  
  • Autoimmune diseases show clear links to overgrowth of some bacteria.  
  • Joint aches and pains can be caused by leaky gut, which is usually a consequence of some kind of imbalance in the gastrointestinal microbiome.  
  • Neurological and psychiatric disease is being traced back to problems with our microbes.  
  • Weight loss resistance is often a consequence of over (or under) growth of the bacterial flora.  

Basically, any inflammatory process can be traced back to the gut.  Inflammatory processes in the body result in the deposition of scar tissue in the fascia.  Scar tissue in fascia often results in pain syndromes.  Dr. Smith treats the pain from scar tissue with a combination of chiropractic, massage and fascia-specific modalities.

How did you get dysbiosis?

There are many reasons we harbor the microbes we do. Our developing microbiome begins at birth – it is different if we are vaginally delivered or born via c-section, for instance. Our food choices (throughout our lives) affect our microbiome, as do any antibiotics we might have taken.  Other medications, both prescription and over the counter, also affect the microbiome.

And then there’s stress…

Probiotics in your diet

Adding Probiotics to your Diet

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Probiotics are live microorganisms that have health benefits when consumed.  Probiotics — which are usually beneficial bacteria — provide all sorts of powerful benefits for your body and brain.  Studies suggest that they may improve digestive health, reduce depression and promote heart health.  Some evidence suggests they may even give you better-looking skin.

Probiotics Albuquerque & Santa Fe

Getting probiotics from supplements is popular, but you can also get them from fermented foods.

Here is a list of 8 probiotic foods that will add these beneficial bacteria to your diet.

9 Nutritious Probiotic Rich Foods

1. Yogurt

Yogurt is one of the best sources of probiotics, which are friendly bacteria that can improve your health.  It is made from milk that has been fermented by friendly bacteria, mainly lactic acid bacteria and bifidobacteria.

Eating yogurt is associated with many health benefits, including improved bone health. It is also beneficial for people with high blood pressure.  In children, yogurt may help reduce the diarrhea caused by antibiotics. It can even help relieve the symptoms of irritable bowel syndrome.

Additionally, yogurt may be suitable for people with lactose intolerance. This is because the bacteria turn some of the lactose into lactic acid, which is also why yogurt tastes sour.  However, keep in mind that not all yogurt contains live probiotics. In some cases, the live bacteria have been killed during processing.  For this reason, make sure to choose yogurt with active or live cultures.

Also, make sure to always read the label on yogurt before you buy it. Even if it is labeled low-fat or fat-free, it may still be loaded with high amounts of added sugar.

2. Kefir

Kefir is a fermented probiotic milk drink. It is made by adding kefir grains to cow’s or goat’s milk.  Kefir grains are not cereal grains, but rather cultures of lactic acid bacteria and yeast that look a bit like cauliflower.

The word kefir allegedly comes from the Turkish word keyif, which means “feeling good” after eating.  Indeed, kefir has been linked to various health benefits.  It may improve bone health, help with some digestive problems and protect against infections.

While yogurt is probably the best known probiotic food in the Western diet, kefir is actually a better source. Kefir contains several major strains of friendly bacteria and yeast, making it a diverse and potent probiotic.  Like yogurt, kefir is generally well tolerated by people who are lactose intolerant.

3. Sauerkraut

Sauerkraut is finely shredded cabbage that has been fermented by lactic acid bacteria.  It is one of the oldest traditional foods and is popular in many countries, especially in Europe.  Sauerkraut is often used on top of sausages or as a side dish. It has a sour, salty taste and can be stored for months in an airtight container.

In addition to its probiotic qualities, sauerkraut is rich in fiber as well as vitamins C, B and K. It is also high in sodium and contains iron and manganese.  Sauerkraut also contains the antioxidants lutein and zeaxanthin, which are important for eye health.

Make sure to choose unpasteurized sauerkraut, as pasteurization kills the live and active bacteria.

4. Tempeh

Tempeh is a fermented soybean product. It forms a firm patty whose flavor is described as nutty, earthy or similar to a mushroom.  Tempeh is originally from Indonesia but has become popular worldwide as a high-protein meat substitute.  The fermentation process actually has some surprising effects on its nutritional profile.

Soybeans are typically high in phytic acid, a plant compound that impairs the absorption of minerals like iron and zinc.  However, fermentation lowers the amount of phytic acid, which may increase the amount of minerals your body is able to absorb from tempeh.  Fermentation also produces some vitamin B12, a nutrient that soybeans do not contain.

Vitamin B12 is mainly found in animal foods, such as meat, fish, dairy and eggs.  This makes tempeh a great choice for vegetarians as well as anyone looking to add a nutritious probiotic to their diet.

5. Kimchi

Kimchi is a fermented, spicy Korean side dish.  Cabbage is usually the main ingredient, but it can also be made from other vegetables.  Kimchi is flavored with a mix of seasonings, such as red chili pepper flakes, garlic, ginger, scallion and salt.

It contains the lactic acid bacteria Lactobacillus kimchii, as well as other lactic acid bacteria that may benefit digestive health.  Kimchi made from cabbage is high in some vitamins and minerals, including vitamin K, riboflavin (vitamin B2) and iron.

6. Miso

Miso is a Japanese seasoning.  It is traditionally made by fermenting soybeans with salt and a type of fungus called koji.  Miso can also be made by mixing soybeans with other ingredients, such as barley, rice and rye.

This paste is most often used in miso soup, a popular breakfast food in Japan. Miso is typically salty. You can buy it in many varieties, such as white, yellow, red and brown. Miso is a good source of protein and fiber. It is also high in various vitamins, minerals and plant compounds, including vitamin K, manganese and copper.

Miso has been linked to some health benefits.  One study reported that frequent miso soup consumption was associated with a lower risk of breast cancer in middle-aged Japanese women.  Another study found that women who ate a lot of miso soup had a reduced risk of stroke.

7. Kombucha

Kombucha is a fermented black or green tea drink.  This popular tea is fermented by a symbiotic colony of bacteria and yeast or SCOBY. It is consumed in many parts of the world, especially Asia.  The internet abounds with claims about the potential health effects of kombucha.

However, high-quality evidence on kombucha is lacking.  The studies that exist are animal and test-tube studies, and the results may not apply to humans.

However, because kombucha is fermented with bacteria and yeast, it does probably have health benefits related to its probiotic properties.

8. Pickles

Pickles (also known as gherkins) are cucumbers that have been pickled in a solution of salt and water.  They are left to ferment for some time, using their own naturally present lactic acid bacteria. This process makes them sour.

Pickled cucumbers are a great source of healthy probiotic bacteria which may improve digestive health.  They are low in calories and a good source of vitamin K, an essential nutrient for blood clotting.

Keep in mind that pickles also tend to be high in sodium.  It is important to note that pickles made with vinegar do not contain live probiotics.

9. Traditional Buttermilk

The term buttermilk actually refers to a range of fermented dairy drinks.  However, there are two main types of buttermilk: traditional and cultured.

Traditional buttermilk is simply the leftover liquid from making butter. Only this version contains probiotics, and it is sometimes called “grandma’s probiotic.”

Traditional buttermilk is mainly consumed in India, Nepal and Pakistan.  Cultured buttermilk, commonly found in American supermarkets, generally does not have any probiotic benefits.

Buttermilk is low in fat and calories but contains several important vitamins and minerals, such as vitamin B12, riboflavin, calcium and phosphorus.

The Anti-Inflammatory Diet

Anti-Inflammatory Diet

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An anti-inflammatory diet is an eating plan designed to prevent or reduce low-grade chronic inflammation, a key risk factor in a host of health problems and several major diseases. The typical anti-inflammatory diet emphasizes fruits, vegetables, lean protein, nuts, seeds, and healthy fats.

Anti-Inflammatory Diet Albuquerque & Santa Fe

Often resulting from lifestyle factors like stress and a lack of exercise, chronic inflammation results when the immune system releases chemicals meant to combat injury and bacterial and virus infections, even when there are no foreign invaders to fight off.

The Anti-Inflammatory Diet

Since our food choices influence the level of inflammation in our bodies, the anti-inflammatory diet is thought to curb chronic inflammation and help prevent or treat chronic illnesses.  The following conditions are thought to benefit from this type of diet: allergies, Alzheimer’s disease, arthritis, asthma, cancer, depression, diabetes, gout, heart disease, inflammatory bowel disease (such as ulcerative colitis and Crohn’s disease), irritable bowel syndrome (IBS), and stroke.

1. Foods to Eat on the Anti-Inflammatory Diet

Research suggests that people with a high intake of vegetables, fruits, nuts, seeds, healthy oils, and fish may have a reduced risk for inflammation-related diseases. In addition, substances found in some foods (especially antioxidants and omega-3 fatty acids) appear to possess anti-inflammatory effects.

Foods high in antioxidants include:

  • Berries (such as blueberries, raspberries, and blackberries)
  • Cherries
  • Apples
  • Artichokes
  • Avocados
  • Dark green leafy vegetables (such as kale, spinach, and collard greens)
  • Sweet potatoes
  • Broccoli
  • Nuts (such as walnuts, almonds, pecans, and hazelnuts)
  • Beans (such as red beans, pinto beans, and black beans)
  • Whole grains (such as oats and brown rice)
  • Dark chocolate (at least 70 percent cocoa)

Foods high in omega-3 fatty acids include:

  • Oily fish (such as salmon, herring, mackerel, sardines, and anchovies)
  • Flaxseed
  • Walnuts
  • Omega-3-fortified foods (including eggs and milk)

There’s also some evidence that certain culinary herbs and spices, such as ginger, turmeric, and garlic, can help alleviate inflammation.

2. Foods to Avoid

Omega-6 fatty acids (a type of essential fatty acid found in a wide range of foods) are known to increase the body’s production of inflammatory chemicals. Since omega-6 fatty acids help maintain bone health, regulate metabolism and promote brain function, you shouldn’t cut them out of your diet altogether. However, it’s important to balance your intake of omega-6 fatty acids with your intake of omega-3 fatty acids in order to keep inflammation in check.

Foods high in omega-6 fatty acids include:

  • Meat
  • Dairy products (such as milk, cheese, butter, and ice cream)
  • Margarine
  • Vegetable oils (such as corn, safflower, soybean, peanut, and cottonseed oil)

Instead of vegetable oils, opt for oils like olive oil and avocado oil.

Additionally, studies show that a high intake of high-glycemic index foods like sugar and refined grains, such as those found in white bread and many processed foods, may rev up inflammation. Avoid sugary drinks, refined carbohydrates, desserts, and processed snack foods.

 

3. The Benefits of an Anti-Inflammatory Diet

More and more research suggests that an anti-inflammatory diet may play a key role in scores of health conditions. A study published in the British Journal of Nutrition in 2017, for instance, assessed the association between dietary inflammation (measured by a dietary inflammatory index) and atherosclerosis (the buildup of plaque in the arteries) in women over the age of 70. Researchers found that dietary inflammatory index scores were associated with subclinical atherosclerosis and heart-disease-related death.

Adhering to an anti-inflammatory diet may help reduce levels of certain inflammatory markers (such as a substance called C-reactive protein) in people with type 2 diabetes, according to a study published in Endocrine in 2016. For the study, people with newly diagnosed type 2 diabetes followed the Mediterranean diet or a low-fat diet. After one year, C-reactive protein levels fell by 37 percent in people on the Mediterranean diet but remained unchanged in those on the low-fat diet.

4. Meal Ideas

Breakfast foods: breakfast smoothie, chia bowl, oatmeal.

Lunch: salad with quinoa and vegetables, soup, grilled salmon.

Snacks: fresh blueberry fruit salad, apples, and nut butter, walnuts, chia seed pudding, guacamole.

Beverages: ginger turmeric tea, golden milk, green juice, green smoothie, herbal tea, turmeric tea, green tea.

5. Tips on Following an Anti-Inflammatory Diet

  • Eat five to nine servings of antioxidant-rich fruits and vegetables each day.
  • Limit your intake of foods high in omega-6 fatty acids while increasing your consumption of foods rich in omega-3 fatty acids (such as flaxseed, walnuts, and oily fish like salmon, tuna, mackerel, and herring).
  • Replace red meat with healthier protein sources, such as lean poultry, fish, soy, beans, and lentils.
  • Swap out margarine and vegetable oils for the healthier fats found in olive oil, nuts, and seeds.
  • Instead of choosing refined grains, opt for fiber-rich whole grains like oats, quinoa, brown rice, bread, and pasta that list a whole grain as the first ingredient.
  • Rather than seasoning your meals with salt, enhance flavor with anti-inflammatory herbs like garlic, ginger, and turmeric.