Flaxseed oil is rich in short chain omega-3s: these are inefficiently converted in the human body to the useable long chain format (DHA and EPA) at rates as low as 10%. Furthermore short chain omega-3s are much less stable than long chain omega-3s so the oil easily oxidises and goes rancid.

GrahamPhillips is correct that flaxseed oil is more processed than extra virgin olive oil or virgin avocado oil: not least because olives and avocados (both fruits) are soft and easily cold-pressed, whereas flaxseeds have a hard, indigestible coating so need to be finely ground to release the oil.

The only rich dietary source of long chain omega-3s are oily fish (eg. mackerel/ sardines/ salmon/ trout). Oily fish are also the only rich dietary source of bioavailable vitamin D. UK healthy eating guidelines recommend up to four servings of oily fish each week. There is no minimum requirement for flaxseeds or their oil, it simply is not essential for health.

There are much smaller amounts of omega-3s (DHA and EPA) and vitamin D3 in organic, free-range eggs from hens fed a seed rich diet. Dr Mosley’s advice on extra virgin olive oil and oily fish are on pages 103 to 110 of the Clever Guts Diet book.

Please do not use dietary supplements – including oils – without the guidance of a qualified health professional (eg. family doctor, registered dietician) who has access to your medical notes and/ or your detailed food and symptom diary.

This has come up before: the meal planners (p.262 – 265) are examples only, they are not prescriptive. We all have different health conditions, different symptoms, different starting diets, different lifestyles and different gut microbiomes. Because of that there is no one-size-fits-all ‘remove and repair’ stage.

Dr Mosley recommends to “keep a detailed daily food and symptom diary for at least a week before you start, to help identify any pattern in relation to diet … Ideally keep the diary going throughout the programme until you identify any culprits” (p.187). He further notes that “we don’t recommend removing too many foods at one time, so it might be helpful to do remove and repair in several stages …” (p.188).

HTH!

** So you might …
Replace white potatoes with other root vegetables (eg. carrot, celeriac)
Replace baked beans with other pulses (eg. kidney beans, edamame)
Replace sweetcorn with other yellow veggies (eg. bell pepper, baby corn)
Replace red or black grapes with other dark fruit (eg. raspberries, blackberries)
Replace white pasta with other grains (pot barley, wild rice).
And so on.

Your question is not ‘daft’ at all, but unfortunately it is not as simple as a magic figure.

The amount of carbohydrate in a food item depends on the concentration and on the portion size. The effect on your blood glucose depends on how that food is processed, how it is cooked or prepared, what other foods it is eaten with and other factors. Nutrition tables and ingredients lists are best used to compare one food to another in the same group, and thus make healthy swaps.**

Are you testing and recording your blood glucose regularly? Have you been completing and analysing your detailed food and symptom diary (p.187)? What have you been advised to eat or to avoid eating by health professionals (diagnosing doctor/ diabetic nurse/ registered dietician/ NHS leaflet)?

The purpose of removing foods in several stages (p.190) and reintroducing them slowly (p.194) is to identify those that are problematic for you. The detailed food and symptom diary “will help you be systematic and focussed in your approach” (p. 188). Given how well you have done so far, you might now use your diary to monitor the effect of individual foods, or of healthy swaps **, or compare different methods of preparation (eg. raw/ lightly steamed/ blended/ long slow cooked).

Be aware that some groups of moderate carb or higher carb foods (eg. wholegrains/ beans/ lentils) are rich in minerals, soluble and insoluble fibre. It is very easy for a lower carbohydrate diet to become restrictive, imbalanced or low in certain nutrients. Your detailed food diary helps you and health professionals check whether your new diet is properly balanced and varied.

During the Remove and Repair phase Dr Mosley recommends we “avoid snacking between meals …” (p.262) and we “keep [sweetened foods] to a minimum during and after the programme” (p.188).

Changing our diet long term includes changing our mindset. The Clever Guts Diet is not about ‘depriving’ ourselves so ideally we would not ‘treat’ or reward ourselves with food either. The chocolate-aubergine brownies are neither ‘healthy’ nor unhealthy. They include ingredients that some of us need to avoid (eggs, sugary dates).

HTH!

That’s really great, tazamis. What time is your last meal and what do you eat? I’m planning to do intermittent fasting but am not sure what to eat on the fast days. Do you just not eat every over-night through to noon?

thanks for any information,

Mezha

Supermum & Gita: sorry to read of your recent health problems. I hope you are both ‘on the mend’ by the time you read this.

It is always worthwhile eating a properly balanced and very varied wholefood diet, including probiotic-rich foods (unless you have been medically advised to avoid these). A healthy, anti inflammatory diet supports the body as it recovers from the physical stress of an infection or other illness.

Any given prescription antibiotic is effective against some groups or types of bacteria, not against all bacteria nor are they effective against other potentially harmful or potentially beneficial microbes (fungi/ moulds/ yeasts). Different probiotic-rich foods contain different bacteria/ fungi/ moulds/ yeasts, hence experts advocate consuming a wide variety of such foods.

Any supplements should be discussed with an appropriately qualified health professional (prescribing doctor/ pharmacist/ registered dietician) who has access to your medical history.

HTH!

Acne vulgaris is not a straightforward skin infection, it is an inflammatory condition. Diet absolutely can contribute to the health of the skin barrier, but the overall lifestyle and skincare routine is relevant. What many in the West consider ‘normal’ personal hygeine and haircare can easily irritate, inflame or damage the skin barrier and disrupt the skin’s own microbiome.

Antimicrobial activity is linked to concentration and dose, be that in a compound found in the essential oil of an edible plant or a prescription medication. No antibiotic is active against all bacteria but rather are active against certain groups, so qualified medical professionals select different antibiotics for different infections. Interestingly at low doses some prescription ‘antibiotic’ drugs appear to be effective for certain skin conditions (eg. papulopustular rosacea) due to their anti-inflammatory properties only. Conversely essential oils tend to be rich in known allergens, known irritants and known toxins, so the risks can easily outweigh any reputed beneficial properties.

Research suggests that the components of fruits and vegetables – including culinary herbs – that have antioxidant and anti-inflammatory health benefits when eaten in sufficient quantity are primarily the bright and dark pigmented compounds (polyphenols/ carotenes) not the volatile components of the essential oil.

HTH.

Not been active here in quite a while … ironically I am now a Which? subscriber.
Unfortunately their article on EVOO has been pulled. Best I can come up with is that M&S Toscano was the Which? Best Buy scoring 81%.

Ste92: Anyone can post anything online; copy and paste is rife in lazy blogland. Check your sources carefully, check the precise wording carefully, check the country or region carefully.

No legitimate research scientist will use the word “mobsters” nor blame “the mafia” without evidence. Read the actual study or the official press release, or a high quality news article NEVER EVER a fifth hand drama blog post written by real live muppets.

Italy =/= the European Union. Engine oil =/= extra virgin olive oil.

A little update for anyone else trying this.. After 4 days of eating seaweed my skin has cleared up (following being infammed / dry / cracked for 4 weeks now). I’m not sure if this is concidence or as a direct result of the seaweed. I’ll keep updating this (for my own benefit too!).

I’ve just started Clever Guts to try and help with Perioral dermatitis on my face. An outbreak can last for months and I read (somewhere) that gut bacteria can help with this. After reading the book I started the diet, not really doing the meal plans but cutting out all the recommended things for Phase 1: bread, gluten, processed sugar, alcohol (not that I’m a drinker anyway) and grains; whilst increasing variety of fruit and veg and adding in fermented foods. After a week I feel an enormous difference, even though my goal wasn’t to lose weight, I lost 4lbs and continue to feel a lot lighter and less bloated. I am more regular and following a bumpy first week of sleep, have started to get more restful shuteye. However, my skin, whilst not always inflammed, is still very dry and cracked on and around my lips. So 3 days ago, following the seaweed thread, I decided to introduce 4g of dried (then rehydrated) Wakame. If anyone else has tried this or other things to help with the skin it would be great to know how you’ve got on.

I started fasting from after meal time at night till 12 md.I find that works and has fixed my IBS and a side effect I never expected is that it seems to have given me appetite control.I was always hungry even shortly after meals but that isn’t happening now.It’s the first time in many years I have been able to go out in the morning and have no worries.

Happy to help. I LOVE this topic and want everybody to understand its importance. Resistant starch does not change one thing in metabolism – it changes everything! There is nothing else that I have seen with the quantity and quality of scientific studies showing improved metabolism and gut health. I urge you to keep learning about it and using it in whatever form you prefer.

Can anyone advise me whether any of the main supermarkets sell good quality Olive oil and extra virgin oil?

Thanks from me too. Your answers have been great. Çheers

Artisan Olive Oil Company : A short guide to finding the best extra virgin olive oil in the UK and understanding the key drives of price and quality :
https://www.artisanoliveoilcompany.com/blog/how-to-buy-the-best-olive-oils-in-the-uk–b8.html
https://www.artisanoliveoilcompany.com

thank you Rhonda W

One study reported that cooked and cooled corn polenta had 0.8 grams of resistant starch per 100 grams of polenta, which isn’t a lot. Reheating would increase it, but the quantity would still be low.

I make bone broth every week and have a my own technique now. whilst still warm i ladle it into pots through a (not too fine) sieve. As it cools it will develop a thin layer of fat on the top. i use this when i cook because i imagine it is full of goodness but you could just as easily scrape off. after getting all the liquid out of the stock i remove the bones and give the chicken and carrots to the dogs. i like to always have a few pots of stock in the freezer.

how resistant is the starch in polenta? again is it better if it is cooked, cooled and then reheated?

Hi
Been here a while, I’m confused.
Nori sheets, are they the same ones to wrap sushi? I want to make the seaweed chip recipe, but not sure what to order.
Thanks anyone
MC

I read the link you sent me. I personally would not trust the person, I wouldn’t, she is not saying anything new and all the brands she lists on the articles, the ones not approved, are all supermarket ones, at least for the Italian producers which I am familiar with and are very cheap oils. I always say how can you expect to pay for a litre of oil 3£ and then spend 25£ for the engine oil? it doesn’t look like she has tasted the oil but it looks like she is copying the label.
A couple of good points are the dark bottle, protect from light, and the price. It is also true that olive oil get frozen when cold, and it is a good sign, however, she says don’t buy light or blends and this is incorrect. Light olive oil in which sense? olive oil from cooler countries or area tend to be lighter, more delicate, so what does she mean? Blend, plenty of great olive oils are blend, blend of olives not oils, the article is not clear and only confusion. Yes it is true that there could be fraud but always think about the amount you are paying for it. 3/4/5 or even 6£ for a litre of olive oil, we cant expect anything great.

Cheers. I will try look for some links properly after work but if you type in anything like…
olive oil fraud, scam, fake olive oils, mobsters, mafia… etc anything with a combination of these should bring up some of the more well known articles I would think.

I have one quick link here but I think it’s referring more to ones that are not officially extra virgin ( maybe that’s what I am actually thinking of?) either way it’s worth reading just because it lists some pretty well known brands as not passing the tests, it lists ‘good’ ones too but they aren’t available in the UK where I am unfortunately.
https://www.realfoodforlife.com/which-olive-oil-to-buy-the-olive-oil-fraud/

I will.. simply tell me what words should I use on google, and I will let you know my thoughts.

Understood thanks, I will try out some of the oils from the website you suggested!
Definitely take a look online about what I mentioned though as there is an awful lot about it online, my summary might have been off ofcourse. but take a look and let me know your thoughts when you get chance .

Stef92,
you have definitely got this wrong.. this would be a fraud and it could happen anywhere. Australian and Californian or even Spanish and Greek not only have different varieties of olives and therefore oils, but they are bigger producers and therefore tend to be cheaper, however, there are some brands which are very expensive.

The quality of the oil depends on: quality of the olive and variety, not all varieties can produce good oil, ripeness of the olives, conditions of the olives when they reach the mill, they should not be damaged, and pressed asap from the harvesting. The other difference is made by the mill, there are plenty of mills around but new technology allow producers to enter the olives and get the oil, benefits are that the oil stay protected from the oxygen, oxidation problems wont happen, and nitrogen is used for its conservation instead of oxygen again to protect the quality. Dark bottle is a must.

Hi Andy, it might just be that I have been misunderstanding what I have read online.
I was under the impression that most EVO is run by mobsters to some degree especially in Italy and that about 80% of the oils they have done studies on ( theres a lot on the internet about it ) didn’t actually pass the miniminal standards / requirements to even be classed as olive oil due to them mixing and even replacing them with other unhealthy cheap oils. I thought this was the reason people were recommending australian and californian brands?
There is a good chance i have got this wrong lol!
Thanks in avdance

Hi Ste92
I did not really understand your question. the oils on Italyabroad.com are all fantastic oils, and are all extra virgin olive oils from Italian olives, but there are thousands of other fantastic olive oils made in Italy, so in Spain or Greece, just read our guide and you will be able to see for yourself the difference between a bad and a good oil. You cant replace olive oil with other oils and you cant write extra virgin if it is not, this is fraud, what you can do and many supermarkets oils are is oils that have the “made in Italy” text big on the label, but have on the back in small characters “made from EU oils”.

Hope I answered your question.

Hi Andy, are you meaning that the olive oils sold on this website are pure / best quality without being replaced with other oils? or am I misunderstanding
Thanks

Hi everyone.
I have been trying to clear up my back acne by eating incredibly well and including home made pro biotics such as kefir daily.
I consider my diet to be very healthy, but I like to use a lot of herbs and spices too, which again, I considered to be healthy. I have always thought eating lots of basil and other herbs that have similar effects would be great for my acne due to it being anti bacterial.
However, it only just occured to me that this would pretty much go against the benefits of probiotics too as it would destroy the good bacteria as well ( I am guessing? )

I’m not saying they should be avoided of course, but if I am after the anti bacterial type properties from the basil, is it a waste / not going to make any positive effect whilst also taking probiotics?
I just wondered peoples thoughts on this?
Thanks in advance

Just wondering if different milk types give a more diverse biome when making yoghurt. Is it worth using 2 or 3 types of milk to increase the diversity?
Thanks.

Thanks Col, I’ll let you know when I get the results. And I totally agree with your thoughts.

Hi Lyndal 🙂
I am not a great fan of the medical profession, I might sound a bit sceptical about them, but it is more the pharmaceutical companies running the show, if they can give use a pill for this or that they certainly won’t be happy if we change our eating habits to reverse disease that can ultimately kill us.
We put our health in our GP’s hands, and the good ones will suggest diet reversal I believe there is some GP’s who actually get their patients to go on some of Dr Mosley;s eating plans, that is a GP who is looking out for their patient. best to give that a go in the first instance.
Being a Skinny Minnie will I imagine have just as many problems as trying to loose weight, I am just a carb person big time !!, and very pleased I don’t have a sweet tooth, I just saw a guy at the local diary a few minutes ago who was extremely obese buying a large bottle of coke, and I thought if he goes to his Dr, maybe the Dr isn’t saying hey you are going to kill yourself.
Huge topic!!
I look forward to hearing how you get on with your tests.
Will let you know how I get on getting a test done.
Appreciate your help.
Cheers
Col

Yes I agree Col, it’s a shame we can’t get tested here. One day hopefully it will be mainstream, just like getting a blood test, as like you said, gut health plays such a big part in how we are feeling and our overall health.
I hear you about bread. I LOVE bread, in fact any carbs I love. But I do feel better when I limit them. And sugar is just pure poison for me. Such a shame because I love sugar even more than bread 😆
My problem is keeping the weight on as I’m a bit of a skinny Minnie to start with. So when I cut out carbs I loose to much weight.
It’s going to be so interesting to see what my test comes back with.

Hi Lyndal,
Again thank you !!
I will give him a ring tomorrow, plus contact Bioscreen, $ 1000 isn’t that bad as like you said you then know what is going on.
I too try and cut as much gluten out of my diet, its terrible at the best of times, I dramatically cut bread out of my diet at the start of the year, mainly because its far to easy to eat instead of thinking of a healthier alternative, and certainly doesn’t help with weight!!, but I so love it !!
I only started clever guts a few weeks ago, and started shedding weight, I am not over weight by any means, but that spare tyre needed to come off, and my blood tests weren’t flash, and have no intention of getting to the stage of needing medication, so action it is !!
When I mentioned it to my GP she was in agreement.
Really we can just about reverse most things thank goodness.
Thank goodness we have come far with the research that is being done, fascinating reading.
But feel this testing needs to be done in NZ as well since its such a big issue for a lot of people.
Cheers.
Col.

Hi Col,

You will need to find someone who has the forms from Bioscreen that are needed. You might want to contact Bioscreen ( google them) and ask them if the could recommend someone in Christchurch. Failing that you could ring Dr Caunes at the Holistic Medical Centre and he might do a phone consultation and send you down the forms you need.
It cost around NZ$500 to get the test done and then all the Dr’s fees on top of that. So probably around $1000 by the time you add up all the costs. But I think it’s worth it to see exactly what’s going on in your gut. It takes all the guess work out.
It takes about 5 or 6 weeks to get the results back.
I sort of follow the Clever Guts diet. And I definitely feel better if I stick to it. And cutting out gluten has helped., even though I didn’t think I had a problem with it, it has definitely made an improvement since cutting it out. And it’s easy to go gluten free, there is so many alternative available now. Their cook book is great and lots of yummy, easy recipes which will help you stick to the diet.
I would hold off taking any supplements until you have the test done and got the results back.

Hope this helps a bit
Lyndal

Hi again,
A medical herbalist is a holistic health practitioner? I have seen one here in Christchurch, but probably need to ask her if she does referrals.
Just gets a bit confusing.
Many thanks.
Cheers,
Col.

Awesome thanks Lyndal,
Will get onto them, annoying having all these holidays when you are keen for information.
How much did it cost to get the test done? when do you expect to get your results back?
You follow the clever guts diet?
I am wondering if I should be taking some supplements, but probably shouldn’t until I know what the issue is.
Cheers
Col.

Hi Col,

Yes I wish they had discovered this whole “ gut “ thing a few years ago. But at least there is a lot of knowledge available now.
I’ve just sent a test away to Bioscreen so it’s going to be very interesting to see what comes back.
Hope you find someone down there to help you get the test done. It sounds like you have a gut thing going on. If you are having trouble finding someone down there you might want to ring the Holistic Medical Centre in Ponsonby and see if they can recommend anyone.

Cheers
Lyndal

Thanks so much for the info much appreciated 😺 will get on to finding someone that can help, such an interesting test, and totally believe our guts cause so many issues !!
I’m so sick of feeling the way I do , wish I had found the clever guts book years ago.
I’m so full of wind and discomfort all the time
Cheers Col

Thanks Steph, will keep you posted

Fabulous Lyndal!
Really glad you’ve seen Dr Caunes (he’s so nice isn’t he?) and done the Bioscreen test and you must keep me posted when you get your results. I hope it gives you a definitive answer so you can move onwards and upwards to better gut health! Best of luck!

Cheers
Steph

Hi Steph,

Just to let you know that I’ve been to see Dr Caunes and I’ve just sent my sample away to Bioscreen. It’s going to be very interesting to see what comes back.
So thank you for all your suggestions and recommendations, much appreciated.

Lyndal

Hi,

No there is no testing in NZ.
You’re best bet is to get a test done from Bioscreen in Australia. You will need to go to a Dr or Naturopath to get the paperwork done so you can order one. I’m in Auckland and I go to the Holistic Medical Centre but I’m not sure where you’d go in Christchurch.

Hope this helps a bit
Lyndal

Hi is there no microbiome testing done in NZ?
I have been looking online and haven’t come up with any
I am in Christchurch , should I actually go one see someone in natural health , if I can find someone who specialises in this.
Looking forward to getting a reply.
Many thanks in advance.
Colb

I too would like some advice about the best probiotics for after antibiotics. I just finished a heavy duty course of antibiotics for infected fluid in the lungs and pericardium, resulting from an ablation procedure for AF, plus, plus. My gut is so very not happy and I would like to know if there are specific strains available commercially I can take to help fermented foods along (these being more long term remedies). I’ve just taken 5grams of a super strength 14 strain BioCeuticals probiotic and my gut is talking up a treat! I have seen some mention elsewhere of specific strains which are miracle workers – which I cannot find again or remember – and, believe me, I could do with a miracle right now.

A newbie here. Diagnosed with extreme fatty liver. What is the best approach to tackle this please? Fast 800, 5:2, Clever Guts diet. I need to get cracking on losing weight, moving more. But importantly finding the best programme to get started. Thank you.

Great! If I can help answer anything else, just ask. I’ve been working with resistant starch for 17 years and LOVE this stuff.

Thanks for the info, very helpful. I already add potato starch to my breakfast, yogurts and sandwiches but wanted to understand the science behind the claims for RS in cooked and cooled foods.

One study found that hot baked potatoes contained 3.5-3.8 grams of resistant starch/100 grams of potato. Chilled baked potatoes contained 4.7-5.4 grams of RS/100 grams of potato and reheated contained 3.8-4.3 grams of RS/100 grams of potato. (Raatz et al. “Resistant starch analysis of commonly consumed potatoes: Content varies by cooking method and service temperature but not by variety” Food Chemistry 208 (2016): 297-300, http://www.sciencedirect.com/science/article/pii/S0308814616305052)

Groups who promote potatoes like to talk in percentages because cold baked potatoes contain at least 30% more resistant starch than hot baked potatoes, but as you can see, the differences are really meaningless. The meager 1.2 grams of additional resistant starch in a cold baked potato is not enough to make a meaningful difference. I believe supplements are much more effective ways of getting resistant starch, with a tablespoon of a high quality green banana flour or raw potato starch delivering about 5 or 5.5 grams of RS without all the extra high glycemic carbs in a cooled baked potato.

Resistant starch offers so many benefits that are needed by so many people. You just need to know the best sources and choose the ones that work in your diet and for your preferences.