Sorry for the slow reply. Do other nuts and seeds cause digestive issues when soaked overnight and/ or toasted and/ or ground?

I ask because there is thousands of years of history of processing certain nuts or seeds, I have heard experts say this is to make them more digestible particularly for children. For example the archaelogical record shows hazelnuts have been bulk harvested (Europe) and linseeds have been farmed (Middle East) since the stone age.

The Mediterranean diet focusses on vegetables and salads, oily fish and other seafood, beans and lentils, live dairy (inc. sheep and goats), outdoor reared/ pastured/ free range meats, certain nuts and seeds, extra virgin olive oil.

In the Mediterranean quality coffee and chocolate are strong and dark. Healthy fats are eaten at most meals and snacks, but portion size is often modest. Ditto meat serving sizes are small: depending on the region key protein sources are cheeses, fish and other seafood.

Lose the peanut butter and crackers, reduce meat to max once daily.

Kitty cholesterol: not really, coconut oil is used for its flavour (neutral and mouth feel (saturated fat). You might read the various threads on olive, rapeseed and coconut oils.

The elimination phase massively reduces the worst offenders in inflammatory/ cardiovascular conditions, namely sugar, processed carbs, land animal fats, omega-6 fats (many vegetable oils). The overall diet massively increases beneficial foods, namely vegetables, oily fish, extra virgin olive oil, certain seeds and wholegrains.

Maybe emphasise dishes that utilise oily fish and olive oil over those using coconut oil.

I made a big batch of the purple sauerkraut recipe from the book and left a couple of cm at the top before I shut the lid of the (clean and boiled) ex pickled onion jar I used. I thought I was supposed to open the lid to let out the gasses which I’ve been doing and on a couple of occasions I’ve even poured away some of the liquid because it just keeps growing, this morning I came down to find purple juice all over my kitchen worktop so I poured some more away. I put a bit of cabbage root on top of my sauerkraut as suggested to keep the contents submerged and when I’ve had the lid open to pour off some liquid I’ve been pushing this down to keep the contents submerged. Ive now been reading about the potential for botulism if the contents have contact with the air and I’m wondering if I’ve done this all wrong and need to throw my sauerkraut away??

What do you mean by “taking”? How much, how often, what recipe, where are you in the Clever Guts diet?

I use live apple cider vinegar like any other condiment or ingredient, primarily in salad dressings as a change from citrus juice. When on a roll I eat large salads daily year round, be they leafy or raw vegetable based. No negative effects.

BTW I have a history of gastritis, my main triggers being copious quantities of cheap strong cider (never seen an apple stuff), regular use of NSAID prescription drug.

I do just enjoy yogurt with some fruit and like to make tzatziki. I do plan to make kefir too. I’m just watching my first batch of purple sauerkraut (very bubbly) and I’ve been trying to find a vegan kimchi recipe that looks approachable. Thank you for the heads up.

That’s really helpful, I’ll order some xylitol and make my own yogurt from now on. Thanks

Just to add, if you are making your own, it might be worth making Kefir instead or in addition -similar process but seemingly broader health benefits

I would like to sign up too.

If you are using yoghurt as a source of probiotics (beneficial bacteria), then freshly made is most reliably still be ‘live’. Store bought may not have been well stored or transported.

If you have cravings or a weakness for sweet things it is wise to avoid sweeteners In the first phase of the Clever Guts diet. After that taking the edge off very sour things – citrus, some berries, yoghurt, vinegar – should be fine. Some sweeteners are even prebiotic (feed beneficial bacteria). For example erythritol, xylitol, lsctulose)

Thank you Firefox7275 your positivity means a lot, I suppose I have found a lot out on my own and yes my lifestyle evidentally was inflammatory! Trying to put that right and feeling so much better for it, (I don’t think I have ever slept so much as I have recently!!) I definitely feel I’m on the right path and with the help advice of the community it really helps and directs me, so really do appreciate all your expertise!

Not sure how truly mediterranean that is! Eat a rainbow! Not a lot of veg? Have you bought The Clever Guts book? Lots of dietary recommendations there and recipes.

Coffee and milk
Chocolate
Peanut butter and honey on crackers

Bacon and 2 eggs on 1 piece of toast
Oats yoghurt dates and almond

Chicken and salad

Some blue cheese snack

Marinara and small serve rice

Could you provide some greater detail? What does an average day look like? What are you actually eating?

Thanks GrahamS for all that info. Yes sorry I had cryptosporidium, symptoms were extreme diarrhoea for 2 weeks, day and night and vomiting once. I was given no treatment as body would fight it. I also got a helping hand from a naturopath to kill it off with some drops. Completely fine now, all back to normal.
The dr gave me no indication why my IGE levels were high, just referred me
I likely too will say my vit d levels are low so will get some vitamins and will def get the microbiome tested which will help me to be more focused going forward. Thank you! .

I’m using my fitness pal to track food intake, since trying to eat Mediterranean my fat % has increased and carb decreased.

MFP suggests 50\30\20 carb\fat\protein

I think I’m eating well, is it usual for a Mediterranean style to be higher in fat.

Leonie: as regards the food diary … The longer yoy keep it the easier to see patterns. Note all symptoms of all health issues, from mood to skin to gut to allergies. Share with your family doctor, allergy specialist, dietician if you can score a referral, any other medical person.

IMO look as much for nutrient gaps/ insufficiencies as intolerances/ sensitivities. Missing out on or subbing major food groups or types (oily fish, wheat, dairy, eggs) often leaves thr diet low on one or more nutrients.

The main dietary source of vitamin D is oily fish, a little in organic/ free range eggs. Otherwise sunlight around midday but only about half the year in the UK and similar latitudes. Your family doctor can blood test for vitamin D. But ask for the exact number result, because some only inform and treat if in full blown deficiency. I didn’t get told for three years after my first low result.

Oily fish is also rich in omega-3s (anti inflammatory, lack is implicated in asthma, eczema, hayfever, other mild to moderate allergies, but NOT anaphylaxis).

Leonie: Sounds like an inflammatory diet and lifestyle, great you have identified and begun to address so much yourself! Busy stressful life, the impact of stress on sleep quality and diet, exposure to allergens, processed wheat and/ or processed wheat substitutes. Anti inflammstory foods include oily fish, low sugar fruits and non starchy vegetables, beans and lentils, some nuts and seeds. So pretty much Clever Guts!

Do you mean cryptosporidium ? If so what symptoms did you have and were you prescribed any treatment? Are you better now?

I wonder why your IGE levels were so high – did your GP say it was due to the infections??

It certainly seems like you don’t get on with gluten -many people don’t but only about 1% actually test positive for coeliac. You might find Tim Spector’s book Diet Myth helpful. A lot of people struggle with gluten – and its the microbiota who digest it for us, But if your microbiota is disrupted (dysbiosis) then maybe that explains a lot of your allergic conditions. They might all be linked.

The 5:2 diet is profoundly anti-inflammatory so that’s certainly worth considering.

Your GP can test your VitD levels – but its probably a waste of time because deficieny in the UK is so high – maybe purchase a good quality vitD (400iu) from your pharmacist and take each day.

The point of having your micro biome analysed is that its the only way to know what’s really going on down there! Armed with that information you can then make specific alterations to your diet (and maybe lifestyle) to correct the dysbiosis and get back on track. That would also address leaky gut problems

Hope that helps

No problem. I’m on the contraceptive pill (loestrin 20) and take antihistamines (loratadine) every night. I would say about 4yrs ago I was on antibiotics twice in the same year and I think I was perscribed clarithromycin.
My diet (4 past 3 weeks) has been according to phase 1 of the book and I’ve been very strict so no slip ups.
Normally my diet has been a lot of meat pasta, rice etc. I have been off wheat for about 5months (as suggested by dr) so a lot of gluten free substituted and diary for about 3months as I knew it could be a problem with eczema
Earlier this year (about April) I had a parasite (cytosparidium) at that time I was also tested for coeliac (as my father is) it came back negative but my ieg levels were anaphalctic the dr said so I have been referred to an allergy clinic (appt in sept!) and that was when I was told to come off wheat as I was eating it every day for the test and my eczema went crazy on my arms and hands.
Last year I also had a weird attack where I was baking my and my hands started to super itch (no eczema at that point, in fact this flare up came from that) hive on my lip and lump in throat, later terrible stomach pains and vomiting. I have my suspicions it was raw egg (I licked the spoon) as when I was making flaxseed bread the same thing happened to my hands and I never kneeling eat raw egg normally.
I have no idea if my vit d levels are any good, how would I get that tested? Dysbiosis of skin bacteria sounds interesting, something I’ve never heard of? Getting my microbiome tested, how would that help me? If levels are low is that an indication of leaky gut?

Sorry but if a long post but any advice is most welcome!!

Gillyloves icecream: Green tea, many herbal or fruit teas, coconut water, some coffee substitutes, cows or goats milk, some soya or nut milks, bone consomme or vegetable broth.

I hate plain water so do still have heavily diluted lemon squash, or diluted cranberry drink, complete with sweeteners. I watch intake of certain sweeteners which can make us MORE thirsty (known side effect)!

Consider why your throat is getting dry, you may be able to reduce or eliminate that. Maybe a chronic cough or medical issue, side effect of a prescription drug, general dehydration, smoking, dry air at home/ work/ car, current use of sweeteners or other food additives.

Yep- Kombucha!

Can anyone suggest a drink which contains no sweeteners or added sugar and isn’t a fruit juice. I don’t think it exists…..besides water which never quenches by dry throat.

Hi JNSD: A more detailed food diary would be helpful; I’m not sure whether the various supplements do more harm than good? Much better to get the diet right in most cases than try to correct it by supplementation (with the odd exception). I ‘d drop the supplements one-by-one and only resume them if there’s a palpable deterioration when you do. IMPORTANT: don’t make lots of changes in one go because you won’t know which changes(s) produced an effect (good or bad). Other than the excellent advice in Michael’s book I’d definitely consider the 5:2 (Fasting) diet which is profoundly anti-inflammatory. Good luck!

Hi Daze Off, I am interested in making my own kefir, but know little about it. I was going to try ordering something online, but on the other hand you seem to be very local 😁 as I live near Stockport too, would you be able to show me the process and let me have some of the scoby?

Would you be comfortable posting more of as full medical history (any ongoing medication, recent anti-biotics) plus an indicator of your diet? Stress obviously doesn’t help; getting enough (quality) sleep is crucial. How are you VitD levels? Just as dysbiosis of the gut bacteria causes gut problems, so dysbiosis of the skin bacteria causes skin problems. I wonder if that is where your problems lie? Have you considered having your microbiome analysed? It might give you some clarity. Final suggestion: the 5:2 diet (fasting) is profoundly anti-inflammatory and might help all your symptoms (skin included)
Good luck!

I would like to sign up for this study. Any idea when it is ?

In general the best way to hydrate the body is little and often: large drinks ‘flood’ the blood and send the kidneys into overdrive. Don’t underestimate the amount of water IN a fruit and vegetable rich (seven to nine servings a day), reduced grain diet. The body can’t tell the difference between liquid in a meal or with a meal.

Rather than clock watching I would suggest listening to your body: it will tell you if a food item is dry, salty or spicy enough to need extra liquid. The Clever Guts Diet emphasises chewing food thoroughly, which may also affect how much liquid your body asks for.

Hi. I would like to sign up for the potato starch study. How do I do this?

I didn’t do a detailed food diary although I have done one in the past.
I think I will start to do that Definitely.
I def don’t have an inflammatory lifestyle not overweight, don’t smoke, drink on occasions but my schedule is extemely busy, having no evenings or weekends off so I’ve realised that needs to be changed and am in the process of doing so.
As regards a food diary sometimes symptoms are not immediate, so how can I see if food is a trigger if it is showing up in my skin a couple of days after etc?

Hello all, I’m brand new to all this and have just finished reading the book. I like yogurt and always believed that proper Greek yogurt was ‘better’ for us and I always have zero fat (sorry) Greek yogurt on my fast days with frozen berries and Stevia (sorry again 😬).
Can you explain to me why it would be better for me to make my own? I’m thinking I might stick with the zero fat stuff on fast days to conserve as many calories as possible and have the home made one on non fast days, what’d you think? also is there anything acceptable to use to sweeten it?

I would be super interested to participate in the potato starch study please.

None – absolutely none that I am aware of..but obviously it depends on what you drink! For instance there’s growing evidence that low-cal fizzy drinks (such as diet coke) which contain sugar substitutes actually pre-dispose you to weight gain and type2 diabetes in peer because they mess with your gut microbes

Whilst many westerners overeat wheat instead of a wide variety of fibre/ mineral/ carbohydrate rich foods, consider that wheat is invariably eaten in highly processed form and eaten with other foods or other ingredients. Whereas rice is often eaten as much less processed visibly intact grains, only or mainly with specific foods (eg. South Asian curries).

So the issue might be superfine white flour spiking blood glucose (= inflammatory), or yeast or mayonnaise or cheese or processed pork (all common in sandwiches/ pizza), or added sugar (in baked goods) spiking blood glucose, or gluten (= wheat protein) aggravating leaky gut … this is where a detailed food diary is invalusble.

Sorry I am trying not to bombard information! An inflammatory lifestyle is some of: stress, poor sleep quality, overweight/ obesity, sedentary or over exercising, standard US/ UK diet, smoking or too much alcohol. Most westerners live with a chronic level of inflammation that contributes to all the common diseases.

Did you do the detailed food and symptoms diary (page 187)?

Why do you want an alternative to liquid apple cider vinegar? Dr Mosley is an advocate of wholefoods – fermented or fresh – over supplements. In the Clever Guts world ACV is one tool in our very well stocked toolbox (= eat a really wide variety of different foods).

If the product packaging/ company website/ product listing/ e-mail to company customer service does not clearly state that the capsules are equivalent to unpasteurised/ unfiltered/ live/ raw cider vinegar then I would assume they are not.

Thanks so much for taking the time to reply!
In answer to your questions,
I’ve not been formally diagnosed, just thought I would give it a go as lots of articles I’ve read on eczema are linked to leaky gut.
I’m on week 3 of the diet, by that I’ve followed the remove phase for 3 weeeks, so basically following phase 1 recipes for 3 weeks.
I’ve had eczema on & off for years but I really want to get to the bottom of it. I notice certain foods or a build up of them make it worse i.e.-wheat.
I know dust is definitely a trigger and that was diagnosed a few years ago.
Too I’ve noticed the link between stress. You mentioned an inflammatory Lifestyle, what do you mean by that?
Seems like you have got your eczema under control that’s great!
Maybe I should stay on phase 1 a little longer before I go to phase 2 as I still have very inflamed skin.

Have you been formally diagnosed with leaky gut or are you self diagnosing? What do you mean by “on week three”, does that include the detailed food and symptoms diary?

Atopic eczema is often multi factorial: genetics, diet (sensitivities/ deficiencies/ gut conditions), overall lifestyle (is it inflammatory), other allergies (dust/ hayfever), how you care for your skin (products/ water exposure). These interact to weaken or strengthen the skin barrier, and to increase or decrease systemic inflammation.

The remove and repair phase of the CG Diet is restrictive to identify food intolerances/ sensitivities, the reintroduction and maintenance phases emphasise balance and a really wide variety of foods. If, say, you had not been eating enough oily fish, it may take some time to restore your levels of vitamin D and long chain omega-3s.

Be aware that overwetting or soaking the skin weakens the barrier and flushes out natural moisturising factors. Also that even residues briefly contacting the skin can worsen or trigger eczema. For me shampoo bubbles running down my arm caused my large elbow patch.

variety.

Hi all. I’m on week 3 of the diet from the book. I have no gut symptoms but terrible eczema which has flared everywhere over the last 2 months or so! My question is how long should I be on the remove and repair phase? I’ve seen improvement but It’s certainly not healed and I doubt it will be after 4 weeks. Does that mean it’s not gut related for me at all then? Any tips help experiences would be so useful!! Thanks in advance x

Might be worth you looking up histamine Intolerance?

Histaimines are a chemical produced by the body and are also present in foods. I had myself checked out, and found I had moderate histamine Intolerance. Stress can also release histamine.

I am still suffering though, and am trying to find out the best way to manage it. I also found (via a test) that I also have a candida overgrowth. So I think it’s a challenge to deal with both.

I am interested if there is any advice as to whether drinking with meals has an effect on your gut health. I have seen advice to limit the amount of liquid taken with meals (e.g. drink 30mins before and 90 mins after).
Is there any good evidence or research on this? I am guessing excess fluid may affect digestion

Cheers, Andy

Hi Kitty Cholesterol: PPIs (omeprazole) are a god send to people who suffer reflux (me too!). But there’s no doubt that they affect your micro biome. How is your weight? What is your BMI and waste circumference ? What is your diet like? Do you exercise? I have found that if I keep my weight under control and eat sensibly then I can get away with only occasional PPIs. (Incidentally lanzoprazole is probably more effective than omeprazole if you are taking it on an as-and-when basis – your GP should be happy to swap your prescription) BW Graham

What information did your gastroenterologist and surgeon give you? what is your diet and lifestyle? What was the reason for the ileostomy and are you fine now? Are you taking lots of medication? All these things will have an effect. Of course you could always have your micro biome analysed which is the only way to provide an definitive answer to your question

I’m interested in participating in the study.

Hello. I have just finished reading “The Clever Guts Diet”. I have found it very interesting and informative. However I am now wondering what is the effect of an ileostomy on the microbiome. An ileostomy means the complete removal of the colon. Can the microbiome then colonise the small intestine instead of the colon?

Hi Kitty
I’ve made several batches of this (last time x6 the recipe!) and had a few overflows!
I’d say with 4-5 cm head space you should be OK but stand it in something just in case to avoid some nasty stains. I would think you could take the orange rubber seal off the Kilner jar (assuming its a clip top type) safely now (there will be a protective layer of CO2 on top of the Kraut now) until it calms down a bit , to avoid pressure building up to potentially dangerous levels. I usually find it calms down a lot after 4-5 days.

Good luck its worth the effort, its delicious!

Thank you for the info Paintrocks48; I will search them out.

I prepared my first jar of purple sauerkraut on Sunday and am letting the gas off 3 or 4 times a day, (now two days into the process). Is it OK to be this gassy and will it calm down? It is in a kilner jar with around 4-5 cm space above the mixture and goes berserk when I take the cap off. There is plenty of liquid covering the veg.