Hi everyone, I filmed a video explaining why raw garlic might have negative effects on the human body. Check it out 🙂
In ‘The Fast Diet’ Dr Mosley points out that “Logging consumption seems to heighten awareness; the simple act of quantifying incoming food (and, don’t forget, drink) seems to strengthen your hand.” (p.121)
This holds true for lifestyle habits too (physical activity/ sleep/ relaxation/ eating slowly and mindfully/ smoking/ alcohol).
Whether or not maintaining your diary alters your diet choices and daily habits, log that. Take photographs of packaging, scribble cryptic notes, copy and paste from grocery store or manufacturers websites, start a blog or diary thread on these forums …
Q. How do I deal with the odd looks and funny comments from my relatives/ coworkers/ teammates when measuring and logging?
A. Blame your doctor/ dietician/ life partner/ kids school project/ a drunken bet/ personal trainer/ sports coach/ spiritual guru … whatever gets you through.
*Please chime in with your shortcuts and solutions!*
Q. How detailed should the diary be?
A. Include as much information about your diet, lifestyle and health as possible/ practical. Sometimes patterns can only be seen after a few weeks or by a fresh pair of eyes (health professional, trusted friend or relative, future you).
The official ‘Clever Guts’ daily diary (p.266-267 or download from this site) includes the *quantity* of each food or drink, the *time* of each meal, snack and symptom, linked *lifestyle and health* factors.
Carry your diary – paper and pen or electronic log – everywhere, and note every nibble, bite, sip and snack *as you go*. Research suggests we underestimate, overestimate or forget if logging at a later time or date.
Ideally record the weight or volume of each food and drink item: this may mean carrying a small kitchen scale, measuring spoons and/ or measuring cups!
Dr Mosley recommends to “keep a detailed daily diary for at least a week before you start, to help identify any pattern in relation to diet and other factors…” (p.187)
“Ideally keep the diary going throughout the programme … A diary will help you be systematic and focussed in your approach. If you see a professional, you will also have useful information available.” (p.188)
I hope this thread will encourage and support diary keeping and analysis. Please post your hints, tips, ideas, successes, failures, short cuts, general questions related to the food and symptom diary here! Pretty please?!
How are you getting on, scunner?
Clever Guts is intended to be flexible and personalised. The guidelines (p.186-196) and analysis of your detailed food and symptom diary are more important than the recipes and sample planners.
As well as rereading the guidelines section of the CG book, you may find my responses to the threads entitled ‘Constant bubbly activity in my gut’ and ‘Peanuts during the repair process’ (both in the Newbies forum) useful.
Certainly a properly balanced and very varied wholefood diet is bulkier and more filling than the standard processed, imbalanced US/ UK diet. We often need to allow more time for preparing and consuming meals. Every part of the digestive system – mouth, stomach, intestines – will slowly acclimatise to a more natural diet if we are patient and methodical.
I wonder if you are underestimating the calories in some of the recipes? The breads, crackers and granola all contain energy-dense mixed nuts/ seeds (<350 cals per 50g) and oils (~120cals per 15ml spoon).
The salads are not simply water-rich leaves and veggies, but include flexible amounts of complete proteins, healthy fats and complex carbohydrates.
I would like to try this diet but am a bit concerned about energy levels. I am quite tall man and my average daily calory intake should be around 2700 kcal. Anything bellow for two days and I am without energy.
My weight is very good 82kg, if I go on any low calorie adventure for longer time I start losing weight.
I have looked at the meal plan and e.g. on Monday repair stage there is not more than 1000 kcal it is way bellow the norm and there is no way I could eat 3 times that. Other days it does not reach 1500 kcal. So how am I suppose to act here? Clearly for me it is not sensible to have such a low kcal intake.
Some help and advise would be very welcome.
P.s. I have IBS diagnosis.
Forgot one of my favourite nutrient dense foods: 85% cocoa low sugar dark chocolate. Cocoa (p.114) is rich in minerals, prebiotic antioxidants and fibre. Gut friendly and fitness friendly!
The meal planners are examples only. Which specific wholefoods are included or excluded in any phase or cycle depends on the individual’s detailed food and symptom diary (p.187). This means your Clever Guts journey may be quite different to your husband’s journey.
Peanuts are not true nuts but rather legumes/ pulses (p.191) which some guts handle better than others. Alternatives with a better fatty acid, mineral and/ or prebiotic fibre composition include hazelnuts, macadamia nuts, chia seeds, pumpkin seeds, ground linseeds.
Note that during R&R snacking is discouraged (p.262) in order to ‘rest’ the gut. If more calories/energy is required ideally maintain the balance and variety of food groups/ types to maintain the balance of nutrients. Your husband might increase serving sizes at mealtimes, or have four properly balanced and very varied meals each day with a gap between each.
Is your husband training seven days a week, without regular rest days and gentle active recovery days? There is a fine line between boosting sports performance and overreaching, and between overreaching and overtraining syndrome. Stressing the body with an intense exercise regime may be counterproductive or incompatible with a strict R&R phase. Some will need the carbohydrates in gluten-free wholegrains and/ or to eat more lower sugar antioxidant rich fruits (eg. berries).
My husband and I are following the meal planner for week #1.
Hubby is quite active, swim training every morning and having low energy levels. Is it ok to snack on e.g. raw peanuts for extra energy? Peanuts don’t get much of a mention in the book except a mention as a flavonoids and don’t pop up in recipie ingredients.
Thanks for any advice or suggestions!
Lakeland sell fermenting jars. They are really good and have an inbuilt pressure relief valve so no worries on that score. Only downside is that they are a bit expensive.
As with many message boards, this is for mutual support from other readers. AFAIK Dr Mosley does not read or reply here.
When the experts appear to disagree, it is helpful to consider their background or angle on the subject, the *precise wording* of any claims made, the target audience or population, the published evidence offered, the opinion of other experts in that specific field.
Clever Guts, for example, is focussed on health not weight loss (as many commercial diet books are), particularly those with gut symptoms or diagnosed gut conditions. Both Dr Mosley and Dr Bailey trained and worked in the non-profit UK National Health Service as General Practitioners, with a broad cross section of the general public. Likely very different diet/ lifestyle/ weight/ medical history than Dr Gundry’s cardiac patients.
Dr Mosley and Dr Bailey’s books and TV programmes steer clear of scaremongering and dramatic claims (no wholefood plagues or holes ripped in the gut). They advocate a really wide variety of different wholefoods, including sensible serving sizes and frequencies, and to include or exclude foods based on the individual’s detailed food and symptom diary (p.187).
If even modest servings of any beans or lentils are problematic *for you* do not eat them. If you are considering eliminating entire food groups or multiple food groups/ types long term, your diet is likely not to be properly balanced and varied. Please consult an appropriate health professional (registered dietician, doctor) who has access to your medical history and your food diary.
I would like to know Mosley’s view of lectins in foods. PLEASE ANSWER, DR MOSLEY!……
On the one hand Clever Guts advocates the use of legumes (chickpeas, lentils, beans etc) and bioflavanoids (found in colourful veg like peppers and squash etc) and cashews and various seeds and yet Dr Steven Gundry – renowned heart surgeon and author of The Plant Paradox – says we should avoid these foods like the plague because they basically rip holes in our gut and wreak havoc with our system.
Both Mosley and Gundry are reputable Doctors and both of them agree on the standard practice of eliminating sugar and processed foods and bread etc (who doesn’t already know this?!), but which Doctor should we believe about lectins, or in fact believe about anything (we all remember Dr Atkins!)? Are the nightshades, pulses, seeds etc friend or foe?
Mosley says “Trust me I am a Doctor” but Gundry is a Doctor too, as was Atkins. So with such vast conflicting information, who should we actually trust?
Dollygrip: My understanding is that contamination varies by species/ subspecies, size of fish and where the fish is caught. Similarly the amount of vitamin D and long chain omega-3s vary substantially, for example between farmed and wild salmon.
UK healthy eating guidelines (National Health Service, Food Standards Agency) are based on the best available evidence and recommendations of other key agencies, such as the World Health Organisation or European Food Safety Authority. Where I can’t access – or don’t understand! – the published research I default to these experts. Currently they recommend limiting intake of the largest fish species. More information is on the websites of relevant agencies.
Your post made me think that it would be interesting to compare the weight of fish consumed in an ‘average’ serving of sushi, fresh tuna steak or canned tuna lunch.
Eating sushi frequently would go against several of the UK’s healthy eating guidelines: eating a wide variety of different foods, choosing wholegrains over refined ones, limiting intake of large fish.
The thing about olive oil is the harvest and bottling date. Olive oil is perishable so check you buy it as fresh as possible. I checked along a row of expensive oils at a high-end supermarket and chose the freshest. I like estate bottled Castillo De Canena extra virigin olive oil, in arbequina and picual varieties, and the grassy, Marqués de Valdueza extra virgin which is a blend.
While it’s true that the larger oily fish like tuna are apex predators and therefore have eaten lots of other fish in their lives, do we have any reliable figures for mercury and other contaminants ? I hear mercury builds up in the system like lead compounds so it’s a safe bet you want to limit your sushi intake. Fresh sardines are sold in good supermarkets like Waitrose in the UK and they eat only plankton so the risk is reduced.
Attempts to improve my dietary fibre also turned my system into a gasworks and I too had to manage my intake of brassicas (which I love) and pulses. I’ve enjoyed adding wakame seeweed to my morning miso soup and tofu doesn’t seem to stir up trouble. Eggs and chicken produce evil gas and I’m thinking my gut bacteria must include lots that mess around with sulphur. Does anybody know when Day Two are setting up a lab here in the UK ?
I agree that the breakfast bread is very dense. I found I could only eat a tiny amount and it took a long while to chew. All these are good things! I added caraway seeds to my batch but I’m planning to make a hybrid with gluten-free flour and yeast to see what that’s like. I want a high protein bread for my partner who is diabetic but little and seldom s the motto informing our choices.
Thanks supermum. I have started drinking an a tbspn of apple cider vinegar mixed with water before each meal. I have also cut back on brassica veg. Things have calmed down a bit. Didn’t know about the bicarb test. I just looked it up. I’ll try it out over the next 3 mornings. Many thanks again
URL links don’t work well here on CG, but reputable online articles confirming the above include the UK National Health Service “Can reheating rice cause food poisoning?” and BBC News “Dr Mosley: When is it safe to reheat leftovers?”
It is safe to reheat cooked rice, or eat it cold, providing it has been refrigerated or frozen *promptly after cooking*. Cooked rice should not be kept warm or left at room temperature for too long.
This is because rice may harbour a bacteria that can survive cooking (‘spore former’). Given food, water, warmth and time the bacteria multiplies and produces toxins *which are not destroyed by cooking/ reheating/ freezing.*
Basically avoid rice at a summer BBQ or curry house buffet unless you know it has not been out long. And only use rice in your phyto burst lunchbox or bento if you have a refrigerator at work.
This was the only recipe I’ve come across that didn’t make it clear. I’d be wary reheating rice as it’s the one food it’s advised not to reheat.
There may not be a definitive answer, it may well vary by recipe and by ingredient.
For example if the recipe instructs you to cook the pasta, the measurement is likely dry. If rice is used in a cold salad assembly the measurement is likely cooked.
Cooked rice stores well in the refrigerator or freezer, and reheats much better than pasta which can easily be overcooked.
Sorry to read you are having a bad time. That level of weight loss warrants an urgent appointment with your family doctor. Short term you are at risk of electrolyte imbalances and dehydration (food helps the body hold onto water). Medium to long term you would be at risk of nutrient deficiencies and even organ damage.
I am also concerned you are self treating several self diagnoses – irritable bowel syndrome, low gastric acid, reflux/ gastritis – with remedies that have the potential to worsen your symptoms. Stress/ anxiety can certainly cause or contribute to loss of appetite, *increased* gastric acid and to indigestion. Proven treatments for stress/ anxiety include low dose beta blockers (prescription), daily physical activity, relaxation exercises, targeted diet modification (foods rich in magnesium, long chain omega-3s, vitamin D, B group vitamins). You may notice how well this fits with Clever Guts!
Did you consult a medical professional before starting (p.187)? And have you been completing the detailed food and symptom diary (p.187)? If you have do take this to your doctor’s appointment. They may be able to identify dietary imbalances or triggers for your digestive problems: sometimes what we blame is only the ‘straw that broke the camel’s back’.
Your stomach acid may be low. you can test for this with bicarbonate of soda. Why not try having a little diluted organic cider vinegar before meals. or as a dressing with the bitter leaves.
I have been on the diet for two months. I was doing really well and feeling much healthier. i went on it because i had low energy due to Hashimotos (low thyroxine) and terrible indigestion every day for years. 6 weeks on the diet and i felt better and the indigestion finally went completely when i removed raw nightshades. I was enjoying ferments in my diet and had successfully reintroduced cheese, yoghurt and milk in small quantities. Then i had a very stressful experience which stressed my tummy and i couldn’t eat much for a couple of days. this then triggered an IBS attack for the first time in my life. I have a really gassy painful tummy which makes it difficult to eat and so I am barely eating anything. I have lost 10lbs in two weeks. I am also having reflux at night. From researching I think my stomach has become low in acid which is often a problem with low thyroxine. I am taking cider vinegar before meals. To help get it right i am going to use some HCL and digestive enzymes tablets. Has anyone any ideas? If I cannot resolve it in the next few days i will go to see my doctor.
Thank-you, but it makes it difficult to judge the weight if using uncooked ingredients such as rice or quinoa.
Ok, that makes sense, thank you. I’ve cut out tea and sugar, I’m assuming the double hit of them both will definitely cause a headache!
Thank you for your response.
Hi there Matt. Your write up is interesting and informative as well. Let me share you something about my experience. I’m having a hard time to adapt to places which have cold weather. I have cold urticaria so when every time it’s cold my rashes appear abruptly. At first, I got scared for I didn’t know where it came from but then my doctor told me that I don’t have to get scared of. I just need to drink meds such as anti-histamines and the likes whenever I’m experiencing this kind of disease. You are not alone my friend. What you need to do is to just follow what your Doctor recommend you.
Yes its pretty common – what dietary changes have you made? Are you suffering caffeine withdrawal for example?
Normally recipes refer to pre-cooked unless otherwise specified, I believe..
Its not that simple – what outcome are you seeking? What problem are you trying to solve? Atlas, Genova, Biome etc all have there place but its very dependent on your individual circumstance
Has anyone had success with this since the last post? I’m looking at Atlas Biomed but can’t figure out if they’ll tell me which probiotics will be the best for my gut.
Thanks for your response. My query was regarding quinoa and, as I’ve since been told it can be bought pre-cooked, I assume the recipe referred to cooked weight.
Sorry I haven’t responded sooner but no I haven’t found out the answer!
I started the clever guts remove and repair diet on Sunday it is now Tuesday. I am following the diet plan that is provided in the book and have only allowed myself one piece of fruit a day. I have had a headache since waking up on Monday morning and it has been constant since then. I am drinking 3 pints of water a day, I assume that is sufficient. Has anyone else experienced headaches. Is this normal?
Firefox what can I say but thank you for all you have written. I certainly have to re read, probably more than once, it all. With no pun intended, it’s a lot to digest.
I get what you are saying re the diary straight away though and have printed off blank ones. My previous food diary is not so thorough.
I’m certainly bought into the concept that my microbiome is needing rebooting. Without going into detail I’ve definitely had events/factors in my life that potentially have put it out of kilter. Many thanks again for your advice and time.
Got interrupted earlier, so forgot to say that the *balance and variety* of wholefoods in the diet impacts the *balance and variety* of micronutrients (minerals/ vitamins/ essential fatty acids) in the diet. This, rather than a specific food allergy or intolerance, may be contributing to your gut issues.
Some micronutrients are not found in many wholefoods so insufficiency or deficiency is fairly common in the West. Examples include vitamin D (oily fish), magnesium (cocoa/ some seeds), long chain omega-3s (oily fish again), haem iron (organ meats/ some fish/ red meat). This potentially impacts gut health: omega-3s are anti inflammatory, magnesium is key in muscle relaxation and nerve function, vitamin D boosts immune system activity.
Although humans can convert vitamin D during exposure to UVB rays (ie. sunlight), this depends on latitude, season, time of day and skin colour. Here in the UK we can only convert vitamin D for half of the year so dietary intake (or supplements for ‘at risk’ groups) is critical.
Many fibre rich wholefoods (wholegrains/ beans/ lentils/ seeds/ nuts) are also mineral rich. The processed, refined or white alternatives may have *some* of the lost micronutrients replaced (depends on product and country). Some ‘free from’ products are very poor nutritionally, just empty carbs.
Wholefoods that are calorie dense or higher in fats are best for maintaining or increasing weight. Clever Guts friendly calorie dense foods include very oily fish (mackerel/ herring/ anchovies/ sardines/ pilchards), traditional aged or unpasteurised cheeses, free range or organic egg yolks and whole eggs, nuts and seeds (hazelnuts/ ground linseeds/ chia), avocados, olives and olive paste, extra virgin olive oil, no added sugar whole coconut (toasted chips/ dessicated/ block creamed), coconut oil, low sugar dark chocolate/ cocoa.
Many of these do contain fibre, but the soluble fibre in certain seeds (chia/ flax) and fruits (olives/ avocado) tends to be gentler on the gut than the insoluble fibre in some grains (wheat/ rye) and vegetables.
It is also worth playing with different preparation methods for nuts, seeds or grains to make them easier to digest. For example toasting or soaking in liquid overnight both work well with hazelnuts.
The detailed food and symptom diary is important to track the balance and variety of your diet before during abd after (compare to official healthy eating guidelines). Also to track the effect of each change on your gut behaviour and the microbiome *as they are now* (post wheat free, post FODMAP, this time of year, current activity level, current stress, sleep patterns and so on).
That is not to say that your older food and symptom diaries are not useful. You might analyse them for balance and variety with fresh ‘Clever Guts’ eyes. What you replaced wheat products with, average daily grams of fibre, type of dairy product, type of fats, brightly coloured antioxidant rich foods …
The meal plans are examples only: your food diaries should help determine which foods types are eliminated or introduced and when. Particularly note Dr Mosley and co “don’t recommend removing too many foods at one time, so it might be helpful to do R&R in several stages.” (p.190) And “inteoduce foods one at a time with a gap of at least three days between each one.” (p.193)
does anyone know how good the Jalna brand of yoghurt ( pot set) is in australia plse ?
Last year I was referred to an NHS dietitian. I did a food diary for her for 1 month. The only thing we could definitely identify as an issue was wheat based products/foods and although I avoided them, no change.
I then, under her guidance tried the FODMAP diet – no difference. Unfortunately that dietitian has now retired and I haven’t bothered to ask for another as I read the Clever Guts books and thought that this was the way ahead.
I started the R&R phase 11 days ago, (didn’t do the diary as I have all the diary data from last year) I’ve pretty much stuck to suggested meals / recipes adding only a good variety of vegetables to them.
It is clear to me that my gut is having difficulty with all this veg / fibre and although it was noisy before, it has now gone up a decibel or 2 with associated increase in wind. I understand that this is due to the increase in veg / fibre but I need to eat a fair amount as I really can’t afford to loose more weight. I’ve been steering clear of potatoes/rice/pasta(wheat free).
I’m considering doing a low fibre diet for a few days just to calm things down but I feel that is a move in the wrong direction.
Has anybody got any suggestions for what I could eat that will maintain my weight whilst following the ‘Clever Guts’ rationale and allow me to back off on the veg/fibre amounts which are clearly having a bubbly field day in my gut.
Which food types/ groups are you referring to? How are you defining ‘intolerance’, has that been medically diagnosed (doctor/ registered dietician)?
If you have a food intolerance with a genetic basis – such as to the milk sugar lactose – that will not disappear and reappear, but ‘dose’ or amount at one sitting does affect symptoms. This varies from person to person. Wherever possible/ practical avoid regular milk and other higher lactose dairy. Instead have the recommended servings (UK three per day) from lower lactose dairy: kefir, strained live yoghurt, traditionally aged cheeses. If all dairy is problematic you *may* have an allergy, so discuss this with your family doctor or dietician.
Foods such as refined/ processed grains, added sugar and artificial sweeteners Dr Mosley recommends “keeping to a minimum during and after the programme” (p.188) This fits with official healthy eating guidelines. For example the World Health Organisation says added sugar should be *maximum* 5% daily calories.
Similarly Dr Mosley advises to have alcohol only “in moderation and with food.” (p.194) Official healthy living guidelines give both daily and weekly maximums, and recommends regular alcohol-free days.
Having a wide variety of different wholefoods means over the day, the week, the month and the year. It covers eating some foods seasonally, and eating different combinations of foods (ie. different recipes). This is because nutrients work together: they increase or reduce each others absorption, and balance out each others function in the body.
Even with commonly eaten foods such as onions they can be varied day to day. Red onions, banana shallots and green/ spring onions are different, or you can substitute leeks. It is increasingly easier to source brown, orange and yellow tomatoes, and nutrients are more or less available when the tomato is cooked/ sunblush or fresh raw.
Hope my ramblings help a little!
After reintroduction, is it more important to eat things only two or three times per week, or would smaller quantities every day be the same? So what is more important, to avoid food intolerances recurring, the frequency or the quantity?
After suffering from chronic urticaria for the best part of 2 months, I was given the clever guts book to read which made me think more about how my gut health could affect my condition. Since January 20, I have been on a strict elimination diet of eggs, chicken, Brussels sprouts, oats, vita weets, steak, water and cabbage. I have noticed a reduction in my severe outbreaks but these were normally at their worst after a night of a few drinks and bad meals. Using anti-histamines and steroids, I still struggle to keep my everyday facial rash (hives) to a minimum along with the constant feeling that my skin is on fire. I find the best cure for this is dunking my head in buckets of ice a few times a day but this only solves the problem for half an hour at a time.
I was prescribed the elimination diet from an immunologist and put on a failsafe diet which has been hard to implement except on a basic level however the long term effects do not seem to be helping much.
Has anyone had specific experience with hives in particular? I haven’t had a gut test or anything done yet but am considering it in the near future to double check there isn’t something more sinister going on.
Any similar testimonies would be appreciated. The world of intolerance and severe urticaria seems like a lonely one lots of the time!
What is your current diet like in terms of balance and variety? How much sugar, refined/ processed carbs, prebiotic fibre, healthy fats (oily fish, olive oil etc) do you have on an average day?
If your current diet is really far off official healthy eating guidelines, you may need to improve that alongside adding probiotic rich foods. If your current diet isn’t optimal, but not terrible across the board you may well get some noticable benefits from switching in some live/ fermented wholefoods.
My fingers are crossed for you!
It’s great you have a GP who is up to date/ open minded to new approaches. It’s also helpful that you have done those previous elimination diets. Knowing what you *are not* intolerant or *are not* allergic to can help guide where you go next.
Experts from the American and British Gut Projects have repeatedly tested their own, relatives and colleagues gut microbiomes, as well as those of populations eating a traditional hunter-gatherer diet and those eating a junk food heavy diet. This suggests that the microbiome changes seasonally, during and after pregnancy, day to day and even meal to meal.