I thought I’d post a quick update. I have been on a very strict diet for over 4 months now and feel like I am finally getting somewhere. It turns out I am highly intolerant to nightshades. A lot of my symptoms have been from eating potatoes, tomatoes and spices. Who knew potatoes and tomatoes could be so bad for you?! It is still early days and I am, still testing gluten and dairy intolerances, but I am starting to feel a lot better and I can eat more. Without the nightshades in my diet, I can eat a range of fresh foods (still not good with processed chemicals) and recently even ate out without too much drama. My chronic pain has been reduced, my migraines are occurring less frequently, my digestive issues are nearly nonexistent and I feel like I am getting the benefit of nutrients from food again. I have naturally reduced my elemental drinks and having got down to 2 day (from 7), this last week I have even had some days without any. I still have a way to go, but I am so excited by this progress and really hope it continues. I can finally see the possibility of my life returning to somewhat normal:-)

Hi there
I hope that your symptoms are getting better I am sure that it can take a while to re-start our guts. I did wonder if you are still eating legumes? I didn’t really know what they were so I looked it up. On another site (Paleo diet) there was a very long article about the danger of legumes to our gut health. I was surprised to find it was lentils, chickpeas, etc. and now I look back I do think that my gut reacts to legumes.
Hang on in there as another has said it may take months to repair.
good luck

Hi Katie! Thanks for your message.

I didn’t have much weight loss or IBS improvements during Phase 1. It really started to kick in during Phase 2 and also when I introduced fasting. I think Phase 1 is really about getting your gut ready to support a good population of gut flora that will do good- a bit of a cleanse to wipe the slate clean so to speak.

I’ve only done phase 1 once. It was the most challenging part in terms of the time it took to organise and prep. I still intend to do a clear guide for this phase in the coming weeks. At the moment I’m a week back in to Phase 2 and having good results in terms of mood and weight loss. Fasting is the big key for me I think. I try not to eat from 8pm and 1pm. It takes a few days to get used to but it’s surprising how quickly you can accustom. On the days I simply can’t manage it I have a smoothie made with kale, berries, yoghurt and almond milk around 10am. The key then is to have very diverse gut friendly meals to support your gut and quicken your metabolism.

Good luck, I hope you get through the rest of Phase 1- it is worth it. I will work on Phase 2 plans and lists this week and hopefully have them ready for you to follow in time!

Thank you for taking the time to reply. I have the meal planner but I was going to only eat the meals that I really like and leave out the ones I am less fond of so probably would eat the granola a couple of times a week. I made the nutty granola and really love it, in fact I’ve been making it now for over a month and I have already noticed a difference in my gut and my weight 🙂 I’m not embarking on this because I really want to lose weight but because I know that some foods I eat don’t agree with me and I’d like to find out what.
I also have some bad habits – wine, potatoes, pasta, rice and sweet snacks which I have been decreasing but need to stop.
I think I can manage to last for 2-3 weeks before introducing different food groups – I am looking forward to it in a way. Taking control it’s a good feeling.

Clever Guts book and website refers to the FODMAPS diet for IBS but not the commonly prescribed (UK NHS) sustained-release peppermint oil capsules called Colpermin. I’m finding some benefit from this. The rationale is peppermint oil is an anti-spasmodic, and Colpermin is enteric-coated, meaning the coating remains intact in hte stomach and dissolves in the small intestine so peppermint oil is released there and calms the smooth muscles of the gut. Wondering if anyone knows about continuing to take this in relation to peppermint oil and the biome, if I do the CG regime. Thanks!

Once you have analysed your food and symptom diary in this way, you should be better able to identify food types or groups you may be intolerant to, food types or groups you need to eat much more or much less of.

Ideally make changes one at a time: Dropping all gluten grains and all dairy products at the same time can massively alter the balance of the diet. This is because we tend to eat these foods in specific combinations/ recipes (eg. wheat as bread, milk in hot drinks) and obviously need to replace them with other foods.

HTH!.

Your detailed food and symptom diary is one of the best tools you could have, so it’s great you have been completing it.

Consider the balance and variety in your ‘before’ diet. Fruit, vegetables and pulses are nutrient dense and healthy, BUT you may have been having too much (wind-producing) soluble fibre/ fructose/ polyols *for you*.

Were you eating a really wide variety of wholegrains, seeds and nuts before? Which type of fruits (eg. berries, tropical, tree, stone)?

Were you eating mostly cows dairy or mostly sheep and goats, milk (lactose) and flavoured yoghurt or only traditional cheeses and live yoghurt/ kefir?

Were your complete proteins more land animal muscle meat/ dairy, or mainly oily fish/ other seafood/ organic or free range eggs? Were the servings as per official guidelines?

I’ve downloaded a book on fermenting, on all sorted food, very comprehensive. I’ve swapped my sauerkraut to midday and my sleep seems to be better. However, new tablets for nerve pain, which may have a bearing on sleep. Christmas may have skewed my daily patterns though! I’ve got a lot of entertaining this week, so won’t get back to ‘proper’ eating until next week.

Have you had a clear stool test for the worms/ other parasites/ anything else the NHS will test for?

Have you been completing a detailed food and symptom diary? Will your family doctor refer you to the registered dieticians at your local hospital to analyse this?

Do you consistently meet or exceed ALL our government’s recommendations for healthy eating, physical activity and lifestyle? Note that UK guidelines have changed within the last couple of years, inc. those related to fibre rich wholefoods.

Which laxatives have you taken, how often and for how long? A couple are safe for regular long term use, but most are not.

It may well be that a combination of the worms, overuse of laxatives, poor diet or lifestyle habits, colonic irrigation has damaged your gut lining/ affected your gut function/ altered your microbiome.

If so a targeted overhaul of your diet and lifestyle, possibly alongside medication revommended by a pharmacist/ dietician, or prescribed by a doctor is the best way to improve your gut health. Think long term commitment, not short term cure and return to old habits.

I travelled to Africa seven years ago where I was completely constipated for 5 months. Subsequently I have had intermediate periods of vomiting, diarrhoea and severe constipation. I have put these down to possible food allergies.
Currently, I am completely constipated and, to relieve the terribly uncomfortable feelings and nausea, I had a series of colonic irrigation sessions. To my horror, a huge bundle of worms came out. On being shown a photo, my GP prescribed the standard tape worm medication which was completely ineffective – and no amount of laxatives has any effect. My GP says my blood is normal and she is at a loss as to what to do. More laxatives (which don’t work) are her only suggestion.
I feel that this problem may possibly have its origins in my trip to Africa. Does anyone please know where I should go from here to get a diagnosis and lasting cure?
Thank you in advance.

Sorry, realised I didn’t answer your question re. NHS. I’ve been referred to a dietitian but to be honest he’s not been much help. He recommended a low fibre diet which I tried for two weeks but it made no difference, if anything the bloating was worse as it pushed me to eat more starch carbs.

Thanks for your reply, Firefox7275.

I did complete the food symptoms diary; I’ve followed the book rigorously since I got it.

I haven’t ever had a poor diet. We make all food from scratch and eat a lot of fruit, veg and pulses. All that’s changed for me with the Clever Guts Diet is removing wheat and gluten, and cutting down on dairy. Hence I expected to feel better, as I knew gluten bothered me. Today is day 8 for me and I’ve had the worst bloating and stomach cramps all day, despite not having any food which I know my body reacts badly to.

I also already do 10,000 steps or more a day due to an exercise demanding Labrador :–) I’ve just added going to the gym to try and aid my weight loss.

Hopefully this will help explain why I am struggling to understand why I am reacting so badly to the diet? My wind and bloating are no different eating this combination of foods to how they were before I began… I’m not sure what to do?

What have you been diagnosed with after the NHS tests? Have you been referred to the registered dieticians at your local hospital?

Have you completed the detailed food and symptom diary – p.187 – during a ‘normal’ week or fortnight (not Xmas or New Year for most of us)? Are you still recording and analysing everything?

To me the weekly meal planners are examples, not to be followed religiously. Much more important are the guidelines on pages 189 to 196. Particularly note the comments of removing and reintroducing foods in stages or individually.

If you have been on a restrictive or poorly balanced or othwrwise unhealthy diet for some time it may well take weeks to months for any micronutrient (vitamin, mineral, essential fat) deficiencies to be restored, chronic inflammation to calm, gut flora to rebalance, excess fat to be shed.

Formal exercise puts the body into a state of stress, as do restrictive or weight loss diets. It would be better to focus on increasing physical activity (10,000 steps a day or equivalent).

Well, my sauerkraut and ‘pickles’ are ready, and yummy, so I’ll let you know how I get on tonight.

The pickles are a lot less acid than homemade pickles I have had before, and more like homemade ‘pickled’ gherkins. istr that the gherkins were made with little if any vinegar, but that mixed pickles had more like 50% vinegar. I have to say, I much prefer this salt/brine only method. 🙂

Both have turned out really nice in the end so it doesn’t matter, but thank you for trying to help 🙂

I presume that I can reuse the brine when I do another batch of whichever?

Just been reading your blog and it’s great to see someone with the same difficulties with Phase One that i’m having. Mainly time spent prepping food!

Today is the start of my second week. No weight loss in week one despite sticking to it entirely, and my IBS bloating is still bad. How long did it take for you to notice your IBS symptoms lessening? Also, did you just repeat the Phse One diet week in the book every week for four weeks?

Thanks!

Me too, thank you!

Hello,

I suffer from extreme bloating and flatulence, as well as stomach cramps. In June 2017 I had an intolerance test done by York Test and it showed am intolerant to wheat, gluten, eggs, dairy, almonds and cranberries. They suggested I cut these foods out of my diet for 12 weeks and follow FODMAP too, but I have found this incredibly difficult as it’s left me wondering what I can eat! Over the course of the past 6 months since my results I’ve buried my head in the sand, gained over a stone in weight and suffered daily from my IBS. It’s making me incredibly miserable.

I’ve been down the NHS route too; I’ve tried taking Amitriptyline to reduce symptoms and this did work, but I stopped it as I didn’t want to me on medication. In the past two months I’ve had stool samples for Coeliac and underlying digestive issues which can be picked up through traveling in South & Central America and Asia, as I spent over a year in those countries back in 2013. I’ve had hydrogen glucose and lactose breath tests too, both have come back negative. Along with this I’ve had a CAT scan and nothing was untoward in my gut. I feel like any serious allergy or illness has been ruled out, which leaves me with diet.

I started the Clever Guts Diet 7 days ago in the hope it will help with my IBS. I have followed the Remove and Repair phase rigorously for 7 days and not eaten any dairy, gluten or wheat. I’ve always had a good diet but have increased the range of vegetables I am eating. I’ve also started taking 2 x tsp of Organic Apple Cider Vinegar with the mother before each meal and have increased the amount of exercise I am doing. Despite this, I have still suffered from bloating three of the four days.

Looking at the days this has occurred it’s when I have eaten eggs and / or the Breakfast Bread which contains almonds. Both are foods I was told I am intolerant too in the York Test. I am wondering if I should also be avoiding the foods I was told I am intolerant to in the York Test – or if I should be ‘starting a fresh’ with the Clever Guts Diet and leaving old information behind me? I am also confused as to which foods I should be ruling out, other than those the diet makes clear.

I am also wondering whether the Apple Cider Vinegar will be helping my IBS, or if the acidity of it may make symptoms worse?

I got weighed this morning after the first week and have not lost any weight. This is not the focus of my reason for doing the diet, but it is something I would welcome! I feel overweight and bloated how I am now. I wonder if anyone had a time frame for weight loss, if it is slow to begin with as your body adjusts?

Sorry for such a long message. I appreciate any advice which can be given! Thank you in advance,

Katie_KLT

Hi Everyone
I have found a few times that I get hungry between meals doing 12-14 hour intermittent fasting. I’m wondering if this means I haven’t included enough fat or protein in my meal?
cheers

Thanks RecoveredFatty and Caz9!

Thanks Firefox7275. I had a look through all the topics yesterday after posting this and found the “confused by meal plans” thread. I’ve printed it out to refer to. I notice you reply a lot to a lot of topics. You are very helpful and knowledgeable. Thanks again.

I’ve had chronic hives for three years. I’ve only seen a doctor once (white coat syndrome) and expectantly he basically said he could give me Prednisone (wouldn’t go near it – I watched my mother blow up like a balloon on it and also had a terrible time trying to wean herself off it – for asthma though). He said Allegra would do it as a antihistamine. Yes they do work but I’m basically immune to them now and don’t like fake chemicals in my body so have tried all sorts of natural remedies. IHerb is a good place to go for those. But some work, some don’t. And you can burn a lot of money experimenting.

Like any one with chronic hives, I’ve given up, singularly, everything for a few weeks at least to try and isolate it. Two things have had a major effect. A few months ago I gave up anything with grain in it. So that’s obviously any bread related food but also rice pasta etc. That,over a few weeks dramatically took the heat out of them. But then I gave up ginger. This was hard for me as for the last ten to twelve years I’ve started the day with a hot cup of grated ginger root made into a tea. I’ve become fairly addicted to it but it’s also had a side benefit in that i haven’t had a day in bed in all that time – in fact I’ve never even had a single cold. Anyway, I found that it was related to the deadly nightshade family – ah forgot to say that I’ve given up everything in that family too – potatoes are top of that followed by tomatoes.
Now I should say here that I haven’t completely given up these things. If I’m in town and hungry well down goes a pizza but instead of all those things being part of my daily diet, they’re now maybe once a week at most. Instead it’s vegetables, salads and meat. So it’s helped the hives for sure (still there daily but not nearly as intense and I believe I’ll see the back of them within a couple of months at most). But also I feel miles healthier.
In the meantime I discovered the best and cheapest remedy of all. I bought a couple of cold packs that I keep in the freezer. So, when I get a hive outbreak I just hold a cold pack hard down on them for about 30 to 60 seconds. After that. They’ve gone! When I go out I wrap a pack in newspaper and keep it in the car with me. Doesn’t last that long – maybe a couple of hours before it’s lost its effectiveness because it’s started to thaw but it’s truly a great way to get rid of them. Here’s a link http://amzn.to/2F8N3O5

I have been having the same troubles. It would be good if there was an official list some where not the website.

Hi! I think I may have leaky gut and am wondering about eating potatoes. I read about the benefits of getting resistant starch from eating potatoes that have been cooked and cooled. I also read that potatoes are one of the “food to avoid” if you have leaky gut. Any thoughts on whether their benefits could out weight their issues? or should someone with leaky gut just avoid them?
Thanks!
melinda

You are not the only one struggling with this. See the thread entitled ‘Confused by Meal Plans’ here in the Newbies forum.

Joe Wicks does lots of HIIT workouts on Youtube. Could try them….

Hi all, I’m a little confused by what to eat and not to eat in the remove and repair stage, namely what is classed as a fibrous vegetable or fruit and what is classed as non-fibrous. You are meant to avoid fibrous vegetables but include non-starchy vegetables – I’ve found some vegetables appear in both groups. I’ve googled both and get varying lists. Is there anywhere on the site that would give me a more accurate definitive answer or can someone on the forum help? Thanks.

Stringybean: reduced fat coconut milk is usually watered down, then ‘stuff’ is added …

As a one off or weekly inclusion – Dr Mosely advocates eating a really wide variety of foods and combinations of foods – no single recipe will negatively affect your blood choleterol.

In any case there is NO clear body of evidence that the short to medium chain saturated fatty acids in coconut is ‘bad’ for the heart and circulation.

It is increasingly clear that the problem is a combination of the *type and amount* of carbohydrates, combined with the *type and amount* of fats in the diet.

Clever Guts emphasises healthy fats (extra virgin olive oil, oily fish), and steers clear of unhealthy carbs (added sugar, refinrd grains).

Hi Everyone

It all depends ! What outcome are ou seeking? How much detail do you want? What are your objectives? It is also very country dependent. There is a variety of offerings out there and it varies by country. The British Gut / American Gut is fairly cheap and universal but you’re not going to be able to interpret the results. Its a bit like blood pressure: If I tell you your BP is 200/100 does that mean anything (it won’t unless you know what a normal good BP is .. say 130/70) and even it you do know its high what are you going to do about it. There was a version of British Gut (called map my gut) which gave a more detailed report plus interpretation but they’ve stopped it for now. In my view its was quite limited in value . If I were to recommend one service above all its DAYTWO. You get really individualised dietary recommendations in the form of an ap. Hope that helps

Graham

Watch Trust Me I’m A Dr Next week and Michael Mosley will answer your question

I thought I would give the clever cuts diet a go because I was experiencing problems.

Most of the recipes are delicious but this morning I had the coconut porridge. The recipe does not state whether to use low fat or full fat coconut milk. I used the full fat version and found the porridge was swimming in fat! Surely this cant be good for my cholesterol?

Hi KylieM7
Don’t feel uncomfortable calling me that, it reminds me of where I was…..In truth I should now be ‘recovered’ fatty as I hit my target BMI of 22 back in June, first time in my life I’ve not been overweight….. however I’m still wary of falling off the wagon….
Cheers!

Hey all,

In doing a little digging, I came across this helpful report that contains a chart on page 5, that seems to give you an idea of how each of the various bacteria relate to specific ailments or symptoms. Obviously, this approach is by no means scientific, in any way, but just sharing how I am trying to analyze the results of my gut bacteria test and ways to identify those probiotics to help me populate the good bacteria that my gut is low on.

Since I am not able to attach a file, here is the link for the doc:
https://www.dropbox.com/s/jpnl3hnx87f06qv/SmartGut-Physicians-Guidelines.pdf?dl=0

I hope it is useful for you.

Erick

Food58: analysing the microbiome would only really make sense alongside a general medical ‘work-up’.So also consider lists of symptoms (even mild), signs (other health tests), risk factors for or diagnoses of medical conditions.

The average young person is more interested in how they feel now and look now than in twenty or forty years time. Heck many of us supposedly ‘mature’ adults are just the same!

Skin conditions (and hair/ nails), menstrual cycle/ fertility/ sexual activity, body fat and muscle distribution (ie. body shape), mental wellbeing (depression/ anxiety/ social), energy, asthma, sports performance ….

Link these sort of issues to diet and lifestyle and they often want to make healthier choices. That is based on working in healthcare not parenting teenagers BTW!

Thank you ‘Recoveringfatty’ (though I feel a bit uncomfortable calling you that). That’s really helpful – knowing that fast exercise has HIIT exercises in it. Thank you. Congratulations on your progress so far! And good luck with the rest of your journey!

Thanks Efaitch – I will try to check out Scientific7 at some stage!

Food58: the most valuable guides you have at this stage are your detailed food and symptom diaries. For accuracy log weighed and measured quantities as you eat and drink, not later in the day.

Your diaries will clearly reveal the amount of refined/ processed/ sugary stuff in your diet, the balance of the different food groups, the variety within each group/ type.

The average westerner doesn’t need to tweak their diet to rebalance their gut flora and maintain health, we need a MAJOR overhaul.

We have a fairly simple ‘action list’ in officially recommended serving sizes, food types to increase (oily fish, bright coloured veg, lower sugar fruits) and reduce (added sugar, refined grains, added fats) whivh we largely ignore!

Pleased to read you and baby are bonding so well!

Unfortunately there is no single pill, potion or foodstuff that will restore the diversity of your microbiomes. Research suggests a really wide variety of prebiotic rich wholefoods, plus the widest possible variety of probiotic rich fermented foods is important.

It would be safest to discuss including fermented dairy products (kefir, soft unpasteurised cheeses etc) in your diet with your dietician/ obstetrician or suchlike.

Prof. Tim Spector (British Gut Project) has a particular Interest in ‘vaginal seeding’ at birth, in part because his wife needed a cesaerian section. You might read up on his recommendations? Your medical team will hopefully be open to discussing the research to date.

Because coconut products are primarily used as a substitute for cow’s dairy in the recipes, there is not an easy answer to that!

Depending on the detailed food and symptom diary, your confidence in tolerance to milk sugar (lactose) and/ or cow’s milk proteins and/ or soy products, AND after consulting a registered dietician or similar about cross reactivity …

Options include goat’s or ewe’s dairy products, ghee (from pastured/ grass fed cows), soaked cashew nut ‘cream’, silken tofu (but soy), palm kernel oil (NOT palm fruit/ red palm oil, has a very different fatty acid profile).

Depends on your detailed food and symptom diary, form of oats purchased, how you prepare them, how often you include them, portion size.

IF your food diary suggests a potential problem with related grains (wheat/ barley/ rye), OR you currently over-emphasise oats instead of a *really wide variety* of plants, OR you have processed oats (inc. porridge/ instant/ quick cook), you should limit or avoid oats in phase one.

There is the option of including a small amount of rolled oats in the CG nutty cinnamon granola (p.198). But note the granola only features once in the example meal planner (p.261).

HTH!

Thanks, recoveringfatty (great name!)

It tasted slightly less bad the second day – perhaps because I knew what to expect. I think I migt like kombucha better. I’ll see how it goes.

Hi Squidge

My wife and I struggled with Keffir to start with but now we enjoy it, it really is an acquired taste! If you make your own you can tailor the taste by fermenting it for a shorter time if that suits your tastes more, increasing the time and pungency as you get used to the flavour. The same applies to Kombucha. You can also add things to both during the secondary ferment change the flavour.
Try mixing Keffir with other things to make a smoothie-that really masks the taste. I use mixed berries, chia seeds, spinach and avocado in mine (making a pre biotic and probiotic cocktail!) but I also add other things from time to time.
Making Kombucha and Keffir really is quite easy, you will save a fortune making your own and arguably end up with a more diverse mix of microbes . I purchased both my grains and Scoby off Ebay and haven’t looked back.
Good luck!

Thanks, efaitch.

I bought a bottle of keffir. I won’t be buying another! I’m going to try to get through this one though. Am I right in thinking that if we get the bacteria into our gut it can stay there without top ups, as long as we eat well, don’t get ill, take antiobiotics etc? (I have the blood sugar diet book and am following it, and saw the clever guts TV programme but don’t habe that book.)

I’ll try buying komboucha and see if I like it before thinking about making any. I looked up making it and found directions for making the SCOBY too. I could probably do it, but it seems a lot of effort unless I’m sure we’ll drink it regularly.

I had Hair and blood samples analysed through my GP and Natropath. It was quite costly but it has made a massive difference to my life and feeling of well being. I have had chronic problems with my stomach all my life until now.
Sigrid

To be honest, if you can’t interpret and action the results, then no… I don’t think it’s worth it.

I will be interpreting my own results as I understand the science and have access to journals via my institution, but even then, the science is still new, so I have to be careful in what I take from the results…

Honestly? The best thing to do is eat a diverse diet that keeps the gut microbiome diverse (easier said than done, my kids love junk food too :/ )

Hi Erick thank you for this. Yes the book got my hopes up that I could get tested, get data and an action list. Seems it is not quite so easy…..

Hi Fiona, many thanks for this. It appeals to me to contribute to research whilst benefiting myself. The thing is though, I am not scientific so I need to have data and simple interpretation and action points ideally, like eat more broccoli! Would I get this from The British Gut Project? Someone else in another thread here mentioned Map my Gut which is available in the U.K. via Manor Pharmacy Group, just wondered if you had heard of them? I really want to get my 17 yr old daughter tested who although slim and healthy now, eats a lot of sugar (was caesarean) and who I suspect is heading for trouble in the longer term but we need plain English interpretations or else we will be wasting our money. What do you think?

I downloaded the audio book from Audible as well. To obtain the PDF, I signed into my Audible account, navigated to My Library, and scrolled down the table until I came to The Clever Gut Diet. In the “Title” column there is a hyperlink to the PDF, no password required.

There’s an app called Scientific 7 that you might be interested in. You can repeat the 7 minutes if you have more time 🙂

Kombucha is also another drink that you may be interested in. It’s a fermented tea drink (it’s in the book), but the basics are you need a SCOBY (symbiotic colony of bacteria and yeast) that is responsible for the fermentation. SCOBYs can be bought or “acquired” (I can’t link to sites, but there are some groups that will forward a SCOBY to you for free – I haven’t fermented for a while, so don’t have a SCOBY at the moment! Don’t worry about the sugar because that’s what the SCOBY lives on and makes other metabolites in place of the sugar.

Once you have a SCOBY, you add the SCOBY to cooled, sweet tea (there are different types of SCOBY that will feed on different teas) and leave it to ferment. You can then bottle the ferment and put it in the fridge to do a secondary ferment – this will make the kombucha fizzy (you have to be really careful that the bottle it is in is “burped” to stop pressure build up and an explosion). You can flavour with fruits etc. I have had success with grape juice added to a second ferment and the kids drank it 😀

Kefir can be bought, but you can also make it yourself – it’s erm… an acquired taste when it’s homemade and I prefer it made with goat milk. It’s kind of like a fizzy drinking yoghurt. Again, you can acquire the kefir grains (they look like mini cauliflower florets and are the colony that does the fermenting, like a SCOBY) from fermenting groups.

Hi, how did you find out you were allergic to all of these foods?

Fiona