Hi,

You can get your microbiome tested in the UK via The British Gut Project, which is run by Tim Spector at King’s College. Basically, you give a donation (what you pay to have your gut microbiome sequenced) and the project receives the money towards their academic research and you receive your “perk”. I have my testing tubes waiting for me to complete!

The massive problem with microbiome sequencing is that we don’t fully understand what each species does and the interactions between species, for instance, some microbiota produce certain metabolites, whilst others are consumers of said metabolites. There is some systems biology (computer modelling) research that I’m aware of, but that is in its infancy.

This is the reason that sequencing can be offered, but analysis and interpretation is lacking… if you use the British Gut Project (associated with The American Gut Project) you are donating to a research project that will enable academics to understand the interactions of the gut microbiome 🙂

I hope that this helps, there are other services available, but they offer sequencing only, but this is a research project with the aim of cataloguing lots of microbiome sequences to understand the microbiome 🙂

Fiona

Hi KylieM7

Fast exercise is a book: https://www.amazon.co.uk/Fast-Exercise-Michael-Mosley/dp/1780721986 (also Michael did a documentary)
There’s quite a bit in the book about how and why it works but also suggested exercises. It got me started doing HIIT about 14 months ago and I’ve built up my regime best few quid I ever spent!. I won’t pretend it’s been easy but its fast and tolerable and for me I have no doubt its worked. I use a programmable cross trainer to do HIIT every other day, but you can do it many other ways. You don’t really need a piece of equipment but i find having a programmed automatic regime suits me.
Good luck.

Sorry if this has been asked before but can anyone say if during the first phase of ‘rebooting your biome’ you are allowed oats?
Thank you

Hello – My partner has an allergy to coconut, what could I use instead of coconut oil/ coconut milk in the recipes?

Hi Im allergic to all wheat, dairy, eggs, bananas, strawberries, pork, tomatoes, capsicum, chilli, eggplant, potatoes, beans, peas, soy, legumes, mustard and a few more to boot.
Does anyone have any ideas of what I could eat for breakfast? Im a bit sick of rice!!!!
Thank you.

Greetings,

I am wondering if anyone has a link to a cool infographic or a simple list of good bacteria and their respective good foods to consume to increase their population? And maybe their associated symptoms and benefits.

Thanks,

Erick
Chicago, IL

Food58,

How are you? Hope all is well. I tried Ubiome this summer, it took them about 2 months to get me the results, which was frustrating and by the time I received them, I was busy travelling for work and filed the email away until this week.

It provides very good insight, but without a practical way to apply this new found knowledge, you feel helpless again. So, I began to search for probiotics that contain the good bacteria the test show that I am low on. There has got to be a better way for these testing labs to provide a complete service with post-testing recommendations on what to do next with this new information.

I hope this helps and I honestly don’t remember how much I paid, maybe $99-$149 USD.

To our gut health,

Erick Cerda
Chicago, IL

The clever guts book says you can get your biome texted for as little as £100. Has anyone done this and was it useful? I live in the U.K, in case that is important. Many thanks.

Hello Mendosa, yes I had reflux and yes following Clever guts has almost cured me! I did not have to do much but coupled with some things I know I must avoid – see later- I no longer take up to 4 Rennie a day!! So what did I do? I started having raw oats and grated apple every morning. That’s pretty much it but it has worked. I used to eat porridge every day but now i do not cook the oats. The apple is the new bit. The oats are Tescos organic and the apples are organic or not. I have oat milk but have had that for years and I have cows milk in tea and loads of dairy generally. The apple and uncooked oats alone have eliminated most of my reflux. Otherwise like you I have foods I’ve learned to avoid. My list is : milk chocolate, anything peppermint, even tea, Marmite, chilli, lemon zest or juice – I substitute with lime or orange juice. I love tasty food so in place of chilli I use a lot of spices and smoked paprika for heat and that seems ok. Also Thai red curry paste is good and does not affect me. White wine is not good, red seems fine. I’ve just started having live yoghurt and now eat home made sauerkraut too and although I don’t actually like it at all, when mixed with grated apple it is ok and it seems v good for my other issue, constipation. So good luck. I’ve not got the clever guts recipe book but I’ve tried some in the general book (turkey burgers, veggie burgers and salmon and tomato burgers which were all good. I’ve also given up bread and mostly have gluten free. That has also helped.

I’ve made a batch of red cabbage-based sauerkraut and I’m working my way through it but I eat it like medicine, I don’t enjoy it but it is very beneficial for me and eases my main problem which is constipation.How do the rest of you eat it? To make it more palatable I have started to mix my daily dose up with grated apple and that is better. I’ve just made a second batch with red cabbage, carrot, beetroot and apple in the hope that this second lot will appeal more to my pallet. Any ideas and comments?

She uses a powder from her naturopath. There are cheap options but you get what you pay for 🙂

Hi, is there a shopping list for the meal planners either in the original book, or in the new companion recipe book? It takes so long to flick back and forth between the planners and the recipes, writing down all the ingredients! A full shopping list would make life so much easier!

Thanks

Hello Fellow gut dieters.
I’m starting the phase one diet in 10 days and really looking forward to it as well as feeling a little worried. I have really bad acid reflux. It had become more noticeable in the last 15 months. As a singer, this is a problem but I am managing it. Sometimes its worse than other times. I’m so sick of reflux diets and food (that don’t really work all the time and taste boring) I thought I would give this a shot. Is there anyone else that has the same problem with reflux? Has this diet worked for you? I know it’s incurable and you have to manage it. None of the anti-acid medication works for me. I have had an endoscopy and there are no major issues and they said they found no acid reflux damage, so I am keen to act now. In the some of the recipes there are big no no foods like garlic, tomatoes and strong flavours but I am willing to give it a go. Any other reflux people out there tell me your experiences with this diet please.

That’s interesting. Do you know if she uses powder or fresh turmeric?

I was recently administered infusions of antibiotics during labour as it was 24 hrs after my waters broke without labour starting.
The baby latched on right away and breastfeeding is going well and he is gaining weight. I am concerned that both our gut bacteria have been compromised. Should I now take probiotics and if so which ones or would it be better to drink kefir daily?

I recently found an article in the Nutrients journal online (google “An Examination of Diet for the Maintenance of Remission in Inflammatory Bowel Disease”) which eventually led me here and to buying the book. There seems to be a lot of crossover between the various studies cited in that article and the foods that are recommended by the Clever Guts diet. I have CD and I’ve just started changing my diet over, but don’t want to push it and risk being hospitalised again. So I’m just introducing one or two new items every couple of weeks. It’s too early to tell yet if there’s any difference, but fingers crossed.

That’s a big question and the short answer is “no one knows”. There is a characteristic dysbiosis associated with Crohn’s so “in theory” should be helpful. Word of caution: don’t risk provoking flare- so make small and evolutionary changes one-by-one. I would say well worth having your microbiome analysed before making changes

Thanks, Tofu.

I’ve not tried Kefir. I’ll give it a go.

Hi, I’m new to this forum, looking for answers too (outside of your challenge). But your post caught my eye. My friend has crohns and abut six months ago she discovered turmeric powder which she now takes regularly and this has been extremely effective with managing her crohns. Just thought I’d mention it a shame it might be useful for you. She has been blown away by her improvements.

Kefir is a sugar free fermented milk drink. You can buy it from the supermarket or make your own which apparently has a wider collection of bacteria, it certainly tastes more intense. I got my grains from Amazon, it’s really easy to do. I also make kimchi and I’m absolutely addicted to it, it’s also super easy, I got the special chilli flakes from Amazon as well and the fermenting jars from Lakeland.
Good luck!

Hi Firefox. Thanks for replying.

You’re right, the answer isn’t what I expected, but that’s entirely my own fault – I posted my question in the wrong place! I meant to ask in the blood sugar diet forum. I’ll copy it over there.

I haven’t read the healthy guts book, but did see the TV programme a while ago and will be adding live yoghurt to our diet, trying kimboucha and including whole foods in our diet, so hopefully that’ll help our guts.

How useful is the clever guts diet for those suffering from Crohn’s disease?

Both read or reread ‘How to Reboot Your Biome’ (pages 186-196). Especially note comments on working in stages (p.190).

Have you both completed your detailed food and symptom diary in a ‘normal’ week/ fortnight (not Xmas/ New Year)?

If not next week is easy-ish (properly weigh or measure and record everything, so may need two sets of scales/ measuring cups/ measuring spoons). On paper, phone camera, tablet …

Depending on the phase, ‘Clever Guts’ is moderate carbohydrate, not classic restrictive low carb. A *balance* of energy from healthy fats, healthy proteins and healthy carbs.

The focus is on identifying and eliminating refined, heavily processed foods, plus your personal problem foods.

And the focus is on substantially
*increasing the variety* of nutrient dense wholefoods we have each day and week. As many food groups and types as possible.

Buy and eat whatever wholefoods work for you based on your food diaries, local stores and markets, household budget, season, kitchen facilities, tastes, lifestyle … And the guidance in pages 186-196.

Sorry, probably not really what you expected ….

Hi. Just wanting to know where to buy the sour cream and chive dip, or how to make it (is it just sour cream with chives added)? It is mentioned in the clever guts recipe book. Page 83, sour cream and seaweed muffins. Thanks.

I can see the possible benefits of fermented food, but I know we wouldn’t eat fermented vegetables often enough to be worthwhile. We might do better with some kind of drink. All the recipes I’ve seen use sugar – are there any simple sugar free versions?

Hi. My husband and I are both starting the diet on Monday. I’ve read the book. He hasn’t, but is willing to go along with it for a few weeks, partly to support me but also to see if it works for him.

I’ve not restocked on bread, biscuits etc since deciding to start, to avoid having temptation in the house. Does anyone have any other tips to make it easier to stick to?

Can you recommend a reliable list of low carb foods, so I can create some recipes for myself?

Have you tried PubMed and/ or the broader topic of ‘gut’ not just the microbiome? Not a solid body of evidence as you have found, but you may find some of the abstracts interesting/ useful.

You have just added to my reading list! My younger sibling and I took fluoride supplements in childhood (local tap water not fluoridated). We both have fluorosis; I had eight porcelain veneers fitted around the age of 20. Neither of us needed a cavity filled until our mid thirties.

Despite my work background neing healthcare, I had all but forgotten about the impact – positive or negative – of fluoride on my general wellbeing/ health.

So thanks for the reminder!

Perhaps but it inconceivable that water fluoridation would be introduced at scale with out monitoring the benefits and risks. The results of any significant dysbiosis would have been picked up decades ago.

Thanks Graham.
Unfortunately it seems there’s no credible suggestion that it adversely affects the biome because there’s an absence of investigation or evidence either way.

As suggested above the 5:2 diet is profoundly anti-inflammatory

Yes: fluoridation is healthy and evidence based; there’s no credible suggestion that it adversely affects the biome

Yes: Fast Exercise by Michael Mosley!

Thanks Graham but this appears to be a documentary. I’m not looking for something that explains why HIIT is good or the evidence for it. I’m convinced of that. What I’m looking for is HIIT exercise programs I can do at home. e.g. do star jumps for 2 mins then rest for one minute.

I’ve done a google search and a search on amazon for books, but of course, this turns up heaps of results. So was wondering if anyone here can recommend a couple that are particularly good or they have found effective.

Thanks.

Does anyone know of any credible evidence regarding the effect (if any) of fluoride on the microbiome?

I have previously been very comfortable with the available evidence that fluoridated water and toothpaste are safe and effective public health measures.

But with increasing insight into the importance of a healthy microbiome, I’d really like to know whether fluoride impacts gut microbes. I’ve searched and asked widely over the last year or so but have found nothing at all.

As the mum of a 2 year old boy now, I’m torn between the known protective effects of fluoride on oral health and the unknown impact of regular fluoride dosing on his gut bugs.

Surely someone has researched this, given the multiple daily doses of fluoride-treated water in the average western person’s diet.

Does anyone here know if Dr Moseley or any of the experts he consults has commented on this?
Or know of any other credible research?

You obviously have to do what works for you; and yes there IS no such thing as a single miracle cure. The advice in Michael’s book is balanced, sensible and scientifically/clinically accurate

As for the acid in apple cider vinegar? Its unlikely to be of any significance. The stomach is a naturally acid environment (it has a protective effect to kill pathogens amongst other functions. The addition of a tiny amount of extra acid via ACV would be irrelevant in all but the most exceptional cases

Can you explain a bit more about your medical history? Hip replacement (in theory) should allow you free movement. Can you explain about the eyes? I’m unclear what your objectives are? (On the face of it, no, I wouldn’t spend a penny on Bimuno when you can add natural pre and pro-biotics to your diet..

Yep: The Truth about Exercise by (wait for it…) Dr Michael Mosley !

Can any recommend any good resources (websites or books) on HIIT? i.e. that have programs I can follow to do a HIIT workout?

Thank you.

In short, I don’t know the answer to your question. But I would like to know the answer! I am very sensitive to amines (of which histamine is one), so I can’t do the aspect of the Clever Diet that involves eating fermented foods for example. Nor can I eat turkey, the bone broth etc.

I was diagnosed with amine sensitivity via an exclusion diet under the supervision of an accredited dietician.

I have gluten, diary and egg sensitivity confirmed by Food Detective blood test (http://www.food-detective.com.au).
Was tested by my naturopath. Also confirmed those results by another blood test made in accredited diagnostic laboratory.
My symptoms after eating anything containing gluten included: brain fog, problems with concentration, ached and pains, lack of energy, problems with waking up in the morning – extremely hard to wake up in the morning.
After avoiding those 3 foods which I am sensitive to for around 1 year I observed that my reaction to them is not that severe anymore and the level of antibodies in blood against those foods are lower.
I am currently reading “The clever guts diet” and slowly try to implement some recipes and rules from the book for example eating fermented foods every day. I also like the pumpkin breakfast porridge very much 🙂

JillyB: noting your issues with your vision and joints, are you able to be physically active on a frequent basis, even if in very short bursts and at a very easy pace?

By active I mean, for example: brief walks before each meal, or sedate lane swimming (with goggles), or water aerobics for seniors, or seated aerobics for seniors, or tai chi, or gardening, or a few stairs instead of elevator/ lift/ escalator.

JillyB: impressive results from the Blood Sugar Diet! I haven’t read that book, so please excuse any questions with answers obvious to BSD devotees.

Where are you in the Clever Guts Diet phases, have you been completing the detailed food and symptom diary (p.187)?

Are you eating seven servings a day/ 20 to 30 varieties a week of vegetables and fruit – non starchy, low sugar, colourful – (p.191)?

How much mineral and fibre rich wholefoods are you eating in place of starchy carbs in an average day or week? Seeds, nuts, cocoa etc.

Depending how you calculate the 80/20 eating well or badly, it would be worth boosting to 90/10. Prebiotic rich foods are just as vital as probiotic rich ones.

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for more information check out the link given below
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Dr Mosley said in The Clever Guts Diet that because he doesn’t want to lose any more weight he does 6:1 (i.e only one day of fasting). Perhaps this is an option to consider?

I am sensitive to amines, glutamates and salicylates. The worst is the first two. I get adverse physical and mental symptoms from eating them (extreme fatigue, aches and pains, irritability, depression etc etc(. So I don’t intend to try the fermented foods recommended any time soon. I’m intending to follow the Clever Guts approach in so far as possible with these restrictions.

I was diagnosed by a dietician, following the approach of Friendly Foods from RPAH.

Hi,
I am new to the CG diet, just received the books for Christmas 😁👏🏻 I am just wondering if anyone has converted recipes to be made in the Thermomix? Or if there are any Facebook groups for those on their clever guts journey? TIA 😊

Thank you Graham for your reply,

I have viewed the video but didn’t see anything I don’t already know.
I am 80 years old, lost 15k on The Blood Sugar Diet last year and am a normal weight for my height….9.2 stone, 5’3”. I have had a total hip replacement and can’tdo much excercise, lost my sight in one eye and am fighting to save the other with regular injections in the eye. I feel I eat fairly well 80% of the time, have realised carbs do not like me too much but I try to have “good” carbs in small amounts. Unfortunately, fruit sends me sky high on the blood sugar levels, so I jusy keep them to a minimum. I eat vegetables regually. As I previously said, I eat natural Greek yoghurt and kefir [ I ferment my own ], eat nuts,seeds daily and eat small portions, due to both age and reason.
Really all I want to know is if spending money on buying Bimuno from the UK is worthwhile since I have not seen any improvement after 3 packets ?

jillyB

Hi there, based in Melbourne. Just read book and keen to start. I’ve severe reflux, fructose malabsorption etc. Have lost faith in gastroentrologist. Will not entertain any diet issues other than “lose weight”. Easier said than done. Anyway any ideas of testing facility in Aust and any good holistic docs or gastros!
By the way I take Thompson’s mood managers and lava and have halved my Nexium to 40mg daily. Coping much better so keen to get to bottom of this. Stress and antibiotics I know have caused this. Son with limited food choices has affected my diet. I’ve been too knackered to care with a 60hr a week job (I love). Trying to reduce stress and work hours. Diagnosis of fructose malabsorption limited my diet too. Overall I feel I’m worse off after that diagnosis and now ignore this diet except for main culprits – onion garlic and tomato (the basis of the Mediterranean diet!!). I’m very ill after these. But ….. Time to change! So practitioner recommendations, poop testers etc!! Thank you

I’m also interested in this aspect as I have some fairly major hip pain. I guess it’s a suck it and see. Follow the diet, see if you feel better after two months or so. That’s my plan anyway!

Try googline- there’s actually quite a lot of research on microbiome and pouchitis for example..