PALEO
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I’ll often start people on a paleo or modified paleo diet. Its a great template to work with and can be modified to suit the individual. The paleo diet is an anti-inflammatory diet. It improves health by focusing on the most nutrient-dense foods while avoiding most processed and refined foods. Some of the goals I might consider implementing a paleo diet for are to:
Reduce inflammation
Improve digestion
Burn fat
Identify sensitivities
Heal a leaky gut
Boost energy
Regulate blood sugar
Stabilize mood
KETOGENIC DIET
The ketogenic diet can be a powerful intervention when you need a big change. It involves eating a diet very low in carbohydrates and sugars. Most of your caloric intake will come from the ingestion of healthy fats. It can be very useful for weight loss and neurological function. I often don’t recommend this diet for long term usage as research suggests that long-term ketogenic/very low carb diets may cause adverse changes to the gut microbiota. Common situations where I would suggest a ketogenic diet are:
Overweight and obesity
High blood sugar, metabolic syndrome, diabetes (both type 1 & type 2)
Epilepsy
Parkinson’s disease
Alzheimer’s disease
Other neurological conditions
PCOS
FODMAP
The acronym FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, all of which are particular types of sugars found in food. For some people, these carbohydrates are not well absorbed and can be easily fermented by our gut bacteria. The fermentation of these undigested sugars are a major cause of IBS-like symptoms such as gas, pain, and diarrhea.
Examples of FODMAPs that can cause problems are:
Fructose: High in honey, high-fructose corn syrup, and fruit
Fructans: Found in many vegetables
Lactose: Found in dairy
Galactans: Found in legumes
Polyols: Some fruits and sweeteners
Other common culprits…
SALICYLATES
Salicylates are naturally occurring chemicals found in fruits, vegetables, and other herbs, spices, and nuts. Our body usually detoxifies these chemicals before they can cause problems. Phenol Sulfur-Transferase is the enzyme responsible for clearing salicylates, in some people this enzyme is less active allowing salicylates to build up. Salicylates can cause inflammation resulting in symptoms such as:
Headaches, migraines
Itchy skin rashes such as hives (urticaria), eczema
Irritable bowel symptoms
Bedwetting, cystitis and increased frequency of urination
Asthma, sinus congestion
Behavior problems such as irritability, restlessness, inattention and learning difficulties
Anxiety, depression, panic attacks
Joint pain, inflammation, and arthritis
Mouth ulcers or raw, hot, red rash around the mouth
Sore, itchy, puffy, watery or burning eyes
Muscle cramps, tremor, twitching
OXALATES
Oxalates are highly reactive molecules that if absorbed can bind to minerals in our body and form sharp crystals. These can accumulate in the tissues around the body causing inflammation. Oxalates are a significant contributor to the formation of kidney stones. Oxalates are high in many healthy foods and can be a reason that people don’t feel well when they try eating a ‘healthy’ diet. Foods high in oxalates include: spinach, nuts, sesame seeds, potatoes, chocolate, and beets. Problems that may indicate oxalates are your problem include:
Digestive issues
Autoimmune disorders
Neurological conditions
Mitochondrial function and energy
Inflammation causing joint and body pain
Kidney stones
