What to Avoid and How Long to Repair Like a Pro!
When I first start seeing a new client, I almost always recommend an initial elimination diet. It’s the first phase of my 4R strategy of Remove, Replace, Repair and Reinoculate. When it comes to mending a leaky gut (which is a crucial step in managing Ulcerative Colitis (UC)), steering clear of foods that might stir up inflammation and aggravate your gut is key.
I am a firm advocate for the Specific Carbohydrate Diet (SCD), but if that strict regimen doesn’t work for you, here's a rundown of what I generally recommend eliminating, and for how long:
Gluten-containing Grains: Bid adieu to wheat, barley, rye, and their gluten-packed pals. That means waving goodbye to staples like bread, pasta, and baked goodies crafted from these grains.
Duration: Aim to steer clear of gluten for a solid 2-4 weeks, although some people (myself included) tend to take gluten off the table indefinitely. It’s a very common trigger for UC sufferers.
Dairy Products: Say "see ya later" to dairy due to concerns over lactose and casein.
Duration: Keep dairy off your plate for at least 2-4 weeks, but stay flexible based on how your gut feels about it. I added dairy back into my diet - but tend towards lactose-free alternatives whenever possible.
Sugars and Sweeteners: Dial down the sweetness by ditching added sugars, artificial sweeteners, and sneaky high-fructose corn syrup hiding out in treats and processed food.
Duration: While kicking your sugar habit is a long-term win, shoot for a solid 2-4 weeks to give your gut the break it needs, and give yourself time to get over the inevitable sugar craving. It’s worth it - trust me.
Processed and Packaged Foods: Give a hard pass to heavily processed and packaged eats loaded with artificial additives and mystery ingredients.
Duration: Consider this a lifelong breakup with processed foods to keep your gut singing a happy tune. Whole foods is where it’s at!
Caffeine and Alcohol: It's time to curb your enthusiasm for caffeine (think full-caf coffee, tea, and energy drinks) and boozy beverages.
Duration: Hit the pause button on caffeine and alcohol for a few weeks, then decide whether to invite them back into your life in moderation.
Legumes and Nightshades: Some opt to temporarily nix legumes (hello, beans and lentils) and nightshade veggies (tomatoes, peppers, and eggplants) due to concerns over lectins and alkaloids.
Duration: Give legumes and nightshades the cold shoulder for a few weeks to see if they're causing any commotion in your gut.
High FODMAP Foods: Certain high-FODMAP foods might stir up trouble for some. Consider a temporary break from these foods.
Duration: Typically, hang out in the low-FODMAP zone for 2-6 weeks before gradually bringing these foods back into the fold.
Remember, the length of your elimination can vary depending on how your gut reacts to the changes. After the initial hiatus, slowly reintroduce these foods one by one to suss out any troublemakers.
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