Back to health with the Pegan AIP + FODMAPS lifestyle

Here’s the way to get back to health, the way I did. I’m not a doctor, but that’s the best way I found to work for me: A modified Autoimmune Paleo + Fodmaps diet. It’s a program that is 4-5 months long and it’s meant only for those who have mystery diseases or are very, very sick and nothing else seems to help them. You will see a lot of difference by the first month, and by the 5th month you would be feeling much more normal. No guarantees, but that’s the idea anyway.

Regardless, in your condition, you’d always need to take extra care with blue light (wear blue-blocking glasses at night), sleep by 10 PM for the right circadian rhythms, have enough early morning sun exposure, walk barefoot in grass, and do NOT do aggressive exercise like HIIT, strength or cardio until you get healthy again. Do not do IF (intermediate fasting) or go ketogenic. Also, avoid being too close to cellphones and WiFi all day long.

Take QiGong or Tai Chi classes, or do Pranayama yoga. These are breathing techniques that remove lactate acid from your body. I promise you, you will feel high for hours after 1 hour of QiGong! Meditate for 30 mins to 1 hour per day (use both concentration and mindfulness meditations, not just mindfulness that’s common in the West).

Food alone will NOT fix your problems, that would only be 50% of the work. The rest, is lifestyle. But, here’s the food guidelines anyway. The rest is up to you.

WEEK 1-4: Pegan AIP + FODMAPS diet

These are the ONLY foods allowed. If it’s not in the list, it’s not allowed!

Grain-free sprouts
bok choy
chives
cucumber
Water chestnuts
all salad greens (except radicchio/chicory/dandelion)
watercress/purslane
ginger
carrot
parsnip
Rutabaga
Pickled gherkins
Green onions (not the white bulb)
Turnip
Celeriac
Kohlrabi
kale/collard/mustard greens
sorrel
olives
seaweed
spinach
Beet greens
Amaranth greens
chard
zucchini
Japanese yam (yellow inside)
Herbs
Some spices (see list here, but don’t use the suggested garlic)
True Sea Salt

All common fresh or frozen berries (except goji)
all citrus fruits
banana (ripe only, a small one, or 1/2 of a large one)
Plantain, peeled (not as flour)
Prickly Pear (cactus fruit)
Dragon fruit
Starfruit
Jackfruit
Durian
kiwi

Avocado oil (for high-heat cooking)
Coconut Oil (for low-heat cooking)
Extra-virgin cold-pressed Olive Oil (for salads)
Animal fats (except butter/ghee)
Raw Apple Cider Vinegar (for salads)

Pastured meat (prefer to eat more wild fish than muscle meat)
Limit chicken if all you can find is free range/organic and not pastured
Pastured offal (particularly liver, heart, spleen, kidneys – Goat/lamb are usually pastured in the US, I buy that at Mideastern shops)
Wild-only fish (preferably high in omega-3 fats, e.g. sardines, wild Alaskan salmon)
Pastured/wild bone broth (in soups, almost daily)
Oysters (if canned, rinse them) – Do not consume at all if you’re allergic

Per dish, 1/4 should be cooked animal protein, and 3/4 are veggies, very often raw. If you can’t handle raw veggies well, start small and build it up as time goes by.
Do not limit fats/calories. Eat as much as you need, in 3 full meals a day.

LOTS of fluoride-free water (for cooking too)
Herbal Tea (no sweeteners of any kind)

Vegetable juice once a day, every day: cucumber, zucchini, carrot (not everyday), large handful of spinach/kale, small piece of fresh ginger, 1/2 teaspoon of turmeric, 4 leaves of mint, 1 citrus fruit of your choice, OR 1 kiwi, OR 1 prickly pear. Drink immediately, do not refrigerate.

Vitamins are encouraged, just make sure they have very few fillers. Particularly go for D3 (take it when eating food that has fat), K2-Mk4 (with food), CoQ10 Ubiquinol (with food), B-Complex that doesn’t contain yeast (make sure its B12 is not the Cyanocobalamin type), Magnesium (20 minutes before sleep). Do not take multi-vitamins, they give you too much of what you’re already getting from food, and too little of what you don’t.

IN SMALL AMOUNTS ONLY (choose only one of these per meal):
Avocado (up to 1/4th)
Orange- or purple-inside sweet potatoes/yams (up to 1/2 cup)
All other squashes (up to 1/2 cup)
Radish (up to 2)
Beetroots (up to 2 slices)
Celery (1/3 of a stalk)
Brussels Sprouts (2-3 sprouts)
Broccoli (1/2 cup, cooked-only)
Fennel (1/3 cup)
Mushrooms (up to 2 only)
Leek leaves (1/3 cup, not the white bulb)
Sauerkraut/kimchi (up to 1/4th cup)
Grapes (up to 10 pieces)
Pineapple (1 piece)
Pomegranate (1/4 cup)
cantaloupe, melons (up to 100 gr)
papaya (1/4)
passion fruit

WEEK 5: Pegan AIP diet

You add back all the rest of the fresh veggies and fruits that weren’t allowed before (e.g. cabbage, asparagus, avocado, dates, artichokes, cauliflower, onions, green beans, garlic, lots of other fruits etc). You can now also eat freely the ones marked before as “in small amounts only”.

You still avoid all the foods that aren’t introduced yet (e.g. nightshades, that will come on Week 9, or the rest of legumes that will come on Week 15). Basically, you will only add the rest of the fresh veggies/fruits as allowed on the Paleo AIP protocol.

Notice how you feel. If you start feeling uncomfortable, go back to AIP+FODMAPS. If you don’t notice any problems, you can go ahead for the next step in Week 6.

WEEK 6: Add Coconut

You can now add real coconut milk (not the beverage kind), or fresh/dried coconut to your diet, always unsweetened. Do not use coconut flour.

Add more raw veggies as part of your daily food intake, and more types of vegetable juices (especially since you can now eat more types of veggies and fruits).

Notice how you feel. If you start feeling uncomfortable, avoid the newly introduced food until the end of this whole program.

WEEK 7: Add eggs

Eat ONLY pastured eggs. Most supermarkets and farmer’s markets have these now. Chickens fed with soy or grains, leave a residue of that on their eggs. Most people who think they’re allergic to eggs, are often allergic to the soy in them!

If you have your own backyard chickens, even better. Feed them all kinds of veggies, fruits, seeds (particularly chia/flax for their ALA omega-3), worms, calcium/shells, and from grains, only some rice and organic corn. Particularly great for chickens is purslane (you can plant some). That plant contains lots of ALA omega-3, that the chickens convert to DHA omega-3 in their meat and eggs, and that’s the form that humans can use in their bodies.

Notice how you feel. If you start feeling uncomfortable, avoid the newly introduced food until the end of this whole program.

WEEK 8: Add seeds

Always soak your seeds, for 2-3 hours. Then rinse well, and store in the fridge for up to 2-3 days.

Chia/flax are allowed, but don’t overdo it with the. Chia brings diarrhea in big quantities, while flax has way too much estrogen. You’ll get your omega-3 from fish.

Choose a good quality mustard, without additives.

Again, the same disclaimer as above applies regarding how these make you feel.

WEEK 9: Add Nightshades

Tomatoes, peppers, tomatillos, eggplants, and white potatoes are now allowed. Always peel the potatoes (the toxins is in the skin). Careful how these make you feel.

Regarding the nightshade spices, avoid them still, and continue using the spice list of Week 1.

WEEK 10: Add Wild Shrimp

90% of people who avoid shellfish due to an allergy, they only have an allergy to the crustaceans type of shellfish (crab, shrimp, crayfish, lobster etc). So adding shrimp, will let you know if you have such an allergy or not. Obviously, avoid completely if you have a known allergy.

WEEK 11: Add nuts (except peanuts)

Nuts must also be soaked. Each type of nut requires a different soaking time, depending how big it is. Generally, cashews are at 4 hours, while Brazil nuts are at 12 hours. The rest are in the between. Refrigerate up to 2-3 days.

Do not use nut flours, or nut milks.

WEEK 12: Add the rest of the shellfish

Now you can experiment with other types of shellfish too, e.g. clams, mussels, winkles, squids, octopus, cuttlefish, and scallops (you already eat oysters in this diet). If canned, e.g. in seed vegetable oils, simply rinse them well, and add lemon. Farmed is ok for most bivalve-type shellfish. Avoid completely if you have a known allergy.

WEEK 13: Add Fermented Dairy

Add butter/ghee, real yogurt (prefer “European Style”), and homemade-only kefir.

From these foods, the one that’s going to give you the LEAST problems, and the most benefit, is homemade goat kefir (fermented for 24 hours, use in smoothies). So even if you might find that you can’t tolerate the rest of the dairy products, it’s possible that well-fermented, low-lactose, casein-2, goat kefir is tolerable.

Water kefir is ok too (use real brown sugar for it, but don’t use sugar for anything else). Do not use honey for kefir, it kills it.

Do not use cheese and sour cream just yet.

WEEK 14: Add Honey, and the rest of the spices

Raw, local, and unfiltered ONLY, and in small quantities. Never cook honey.

Make sure your spices are pure, without fillers (cheap brands add flours).

WEEK 15: Add legumes (except peanuts/soy)

All legumes (except peas) must be soaked in water for 24 hours, and change their water once or twice. Then rinse well before cooking. Lentils and peas are the least problematic from all legumes, with soy & peanuts being the worst.

WEEK 16: Add gluten-free Tamari Soy sauce

Check if you can tolerate the gluten-free kind of soy sauce. If not, you can try the “coconut aminos” substitute product for when a recipe asks for soy sauce.

WEEK 17: Add again whichever food you couldn’t tolerate before

In the previous weeks, if you found that you couldn’t tolerate a food, try it again. Obviously, if you have a known allergy to it, don’t try that. But if it’s just a newfound intolerance, here you can try that food again, since your gut has healed since.

If you found that you’re intolerant to more than one food, then use as many weeks as necessary to complete your tests. Try 1 food per week, per intolerance.

Obviously, don’t try the foods that you have a known allergy.

WEEK 18: Normal Pegan diet

Congratulations, now you can now follow the normal Pegan diet! This allows to add a few more things that weren’t allowed before, like white rice once a week, small amounts of nut/tapioca flours, quality dark chocolate, cheese/cream, home-made nut milks, a bit of wine, baking powder/soda, and a few other small things here and there as shown in the link above.

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