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Leaky Gut,

The GAPS Diet

Brooke Kaufman, Balance Within Nutrition

Written by Guest Blogger, Brooke Kaufman, Holistic Nutritionist

I first learned about the GAPS diet when I ran into an in-depth interview of Dr. Natasha Campbell-McBride (the creator of the GAPS diet) on Dr. Mercola’s website. You can listen to the interview here.

Why I started GAPS

After listening to the interview I was intrigued, and what she was saying about the connection between gut flora and mental health and behavior all rang true to me, and mirrored what I had learned in my studies as a Nutrition Consultant. My interest was piqued, and so a couple of months later when I started noticing that “something just wasn’t quite right” with my digestive system, the GAPS diet came to mind. I started preparing myself and my kitchen to begin the intro phase of the diet using the on-line resources, but decided it would probably be wisest to go ahead and purchase the GAPS book and the corresponding cookbook, Internal Bliss. I wanted to make sure that I wasn’t missing anything essential in this carefully laid out, gut healing protocol.

Wondering what the GAPS diet is? Read an introduction.

Healing Medicine for a Long-time Vegetarian

Luckily, I had gotten a pressure cooker from my mom for my birthday, because it is definitely a big help with implementing the GAPS diet, which requires that you pretty much constantly have a big pot of broth or soup cooking on the stovetop. I had never had or made bone broth before in my life. I had been a strict vegetarian for fourteen years, and was just beginning to experiment with adding some small amounts of high-quality animal protein into my diet. Normally, buying grass-fed beef bones and putting them in a pot on my stove would have been a very edgy thing for me…but this was no ordinary pot of bones. This was healing medicine that I was determined to cook up for my inflamed digestive system. There is something sacred and empowering about making medicinal food for yourself, and it is just as magical to make medicine for a loved one. It’s all about bringing the intention of love and healing into your kitchen.

Nourished Without Raw Greens?

I did the intro phase of the GAPS diet for a few weeks, and during that time felt more deeply nourished than I had ever felt in my life. I had to eat several times a day and was constantly making bone broth and soups/stews. I was amazed at how I could feel so nourished while eating absolutely no leafy greens, and eating nothing raw! In my previous way of eating and thinking, I truly felt that if I went even one day without a leafy green or a salad that I was seriously compromising my immune system, and missing out on much needed nutrition. While there is no denying the health benefits of eating leafy greens and raw fruits and vegetables, they are only beneficial to you IF you can properly digest and assimilate their nutrients.

When Can You Best Digest Raw?

Despite the naturally-occurring enzymes that plant foods contain that aid in digestion, some people still become uncomfortably bloated and gassy when eating these foods. Donna Gates, author of the Body Ecology Diet says, “The ancients were well aware that raw vegetables were difficult to digest; in Chinese Medicine, for example, it is well known that raw foods are best eaten by someone with strong “digestive fire.” A major cause of poor “digestive fire” is that our adrenals and thyroid are both poorly nourished and taxed by toxins and daily stress.”

Nourishing and healing the digestive system with gentle, easy to digest, soothing foods and probiotic foods is essential for health and the purpose and main goal of the GAPS diet.

What is Optimal Nutrition? Perception Shift.

My Experience with the GAPS diet (along with my other experiences and research) completely shifted my ideas about what optimal nutrition really is. It helped me to tune in to what is truly nourishing for my unique body type and genetic predisposition. It was like pressing the “reset button” on my digestive system. After doing the intro diet for a few weeks, my bloating and burping symptoms after meals went away. I did experience some initial detox symptoms (low energy and some dizziness and nausea) for the first week, as bad bacteria in my intestines died off and released their toxins, and as I started to get the hang of the diet…keeping a nourishing soup on the stove at all times, I began to feel stronger and healthier than ever.

I was only able to do the introduction part of the diet for three weeks, and then I went on a road trip which pretty much took me right off the diet, though I did stay away from all grains, sugars, and processed foods.

Join Me & Elisabeth for a GAPS Diet Challenge!

I'll be giving it another "go" with Elisabeth Veltman, owner of The Tender Foodie & The Tender Palate, and with YOU during our GAPS Diet Challenge. I want to help further heal and seal my gut, as well as help you. If you are allergic to nuts, which is a big part of GAPS or are sensitive to other foods on the diet, we'll be offering custom phone calls and nut-free options for you.

Or Just Sign Up for Our Upcoming Webcasts Separately!

June 14, 2013: The Gut / Brain Connection wtih Toni Fairman, NTP, Certified GAPS Practitioner

June 21, 2013: The Art of Supplementation & Detoxification

June 28, 2013: MINDFUL MEDITATION - Dealing w/Change & the Emotional Issues of Eating with Carol Hendershot, Mindful Meditation Instructor

Why Many People Do GAPS

Doing the GAPS diet for many people is motivated by their desire to help heal their child’s digestive and/or behavioral issues. For parents doing the diet for and alongside their child, I applaud you and admire your willingness to take the health of your family into your own hands. Although it is not easy at times, dedicating several weeks or months to healing is a small price to pay in comparison to years of struggling with illnesses and disorders for which the western medical doctors have no cures for; only prescription medications that are temporary surface solutions to underlying long-term issues. There are resources and solutions in the GAPS diet book, and on-line for strategies to successfully do the diet with your child.

How I Got Started

1. BUY THE BOOK & RECIPES

Whether you decide to do the diet on your own, work with a GAPS Practitioner, or join our virtual support group (The GAPS Challenge), its really essential to buy the book and read it. Our challenge helps break down the more difficult concepts of the book, and helps guide you through the gobs of information the book provides, but there is no substitute for using the book as a reference.

2. GET A PROBIOTIC

The first thing I did in preparation to begin the GAPS Introduction diet, was to go to my naturopathic doctor’s office and purchase a medical grade probiotic supplement. It was a little pricey (around $40 for a month’s supply) but definitely worth it. Some people advise that if you have severe digestive issues, to wait till you’ve completed the intro phase of the diet to begin taking the probiotic. I decided to begin taking it right away, though began with only one pill a day and didn’t increase to two pills per day for a couple of weeks.

Read "Hidden Allergens Abound in Supplements & Medication" (If you are really sensitive / allergic to dairy, see recommendations in the article)

3. MAKE A GROCERY LIST

The next thing I did was make a grocery list of the foods that I would need to buy at the store to keep myself properly nourished. The list of ingredients was short (there’s not much you can eat during this phase), and I seriously underestimated the quantity of food I would need to buy, which was fine because I prefer to shop frequently anyway for meats and vegetables so that my ingredients are always fresh.

4. DOWNLOAD A MEAL PLAN

To help make life a lot easier, use a meal plan. I've created & curated a meal plan for 3 weeks during the challenge for your GAPS intro diet adventure. We'll post a few recipes along the way for everyone to try, as well. Start with the bone broths below.

5. MAKE BONE BROTH

Then I began making a big pot of bone broth. This was my first adventure into the world of bone broth, which I found to be quite fascinating. I was taught in my nutrition studies how deeply nourishing bone broths were, especially for those who are recovering from serious injury or illness. I found a way to make a rich bone broth that was very palatable to my tastes (smooth, rich and not too strong of a meaty flavor). You can see the recipe here.

You can find more information on how to do the introduction to the GAPS diet here: http://www.gapsdiet.com/INTRODUCTION_DIET.html

Once you are going strong on the Introduction phase of the GAPS diet, you can begin to test more GAPS-approved foods. To test a food before introducing it to the diet, do the Sensitivity Test.

Here are some bone broth recipes:

Nourishing Bone Broth (pressure cooker)

Nutrient Rich Beef Bone Broth (slow cooker / crock pot)

Tip: Roast Your Beef Bones Before Making Broth

6. DO SELF-SENSITIVITY TESTING

Take a drop of the food in question (if the food is solid, mash and mix with a bit of water) and place it on the inside of your wrist at bedtime. Let the drop dry on the skin, then go to sleep. In the morning check the spot: if there is an angry red reaction, then avoid that food for a few weeks, and then try again. If there is no reaction, then go ahead and introduce it gradually starting from a small amount.

If there is no symptom with the sensitivity test, then you continue to introduce more and more foods from the list of allowed foods, until you are doing the full GAPS diet. A list of allowed foods can be found here: http://www.gapsdiet.com/The_Diet.html

4 Comments

Wednesday

Jun122013

Leaky Gut & A Tender Foodie Story.

Wednesday, June 12, 2013 at 3:16PM

Elisabeth Veltman, The Tender Foodie tagged

GAPS Diet Introduction,

GAPS Diet Online Support Group,

GAPS Diet Recipe

fermenting your own probiotics,

The GAPS Diet

Elisabeth Veltman, The Tender Foodie

My Story - The Short Version

Holistic Nutritionist Brooke Kaufman and I were speaking on the phone one day, and I shared with her some of my own food allergy struggles. I don't open up about that very often. Even though global understanding and eradication of food allergies are passions of mine, and even though I HAVE to talk about them to both do my job and stay personally safe, and even though I counsel people regularly to embrace their allergies and not be embarrased by them . . . I'm embarrassed by mine. Most people are incredibly kind and understanding, but a few have not been. So I hesitated when I chatted with Brooke and said, "I'm a strong chick, but my gut is weak. I need to do something about it, and do it now, or I"m afraid that my health will once again spiral out of control."

So I"m telling you part of my story, chapter 27 or so, of this epic gumshoe tale where trenchcoated, sillouetted figures appear and disappear in the billowing smoke, revealing themselves either as red herrings or hardboiled facts. OK. I'm telling you this part of the story, because it might help some of you. I hope it does.

Like a 1940's Film Noir - Chapter 27

I had been on a fairly even keel for a while, had a pretty set diet, and felt OK, not great, fairly stable. Like many of you, I had a list of allergies and sensitivities ranging from very severe to seemingly mild. I was instructed by doctor and allergen testing company alike to rotate those foods that tested low, and then remove the more highly allergenic foods on the list. I hadn't touched the top allergens in years, so I removed the new / low ones believing that they would eventually go away. That often happens, some delayed reactions can go away if you avoid the food for a while. I did this, and then one day, my beloved blueberries and strawberries made my lips swell, my spine inflame, my hands and joints swell and my heart palpitate. It felt like a cloak and dagger event, where something I trusted and loved betrayed me. These two berries were on the rotation list. The instructions were, "Don't eat more than every 4 days", which I abided by diligently, until summer came. My beloved berries became the "berries fatale" in a 1940's detective-style film noir.

At the moment of the reaction, I cut out every bloody thing on my list of allergens. Read every label for my entire list of allergens, even things sweetened wtih fruit juices. This helped. But sure enough, when I did eat parsley by mistake, for instance, the same symptoms returned. Plus a lovely knife through my head, and the feeling that cold, steel fingers wrapped around the back of my neck and into my throat. I have had constant pain in my right side and lower back from inflammation in the gut for a number of years. And no one could tell me what to do about it. Even smart people. And I worked with some great detectives.

Going Grain-less - Not Without Surprises

But after cutting my entire allergen list from my diet, I simply didn't feel quite right and decided to cut out grains and seeds, as well. Some grains, and grain-like seeds like Quinoa, have a similar enough protein structure to gluten that some folks' immune systems might mistake it for gluten. I went all Paleo (grain-free) and started consuming Tapioca in the form of this incredibly delicious bread. Tapioca is also a replacement for soy lecithin in chocolate. Much to my chagrin, tapioca can also cross react with / as gluten. I found this out as an allergy to it started building. It started as a runny nose every time I ate it, then I felt exhausted, bloated, and watched as this lovely fat began building around my mid-section, and my pain became worse and worse. Then I had to run from a yoga class because I started sweating profusely and it felt like I was about to hurl an alien being henceforth from my stomach. I wasn't sure which food was causing this discomfort at first, then went into a bit of denial. I mean, tapicoa is yummy, and it just couldn't be that!. I ignored the clues. Then one night about 2 hours after I had worked on a recipe for a lamb pizza w/ tapioca flour, consumed it, and had eaten some tapioca-based chocolate, I woke up with heart palpitations so severe that I nearly called 911. I've had heart palpitations many times before but had never, ever had them this badly. I started down the stairs to drive myself to the hospital. My face was hot and terribly swollen, as were my hands. I decided to sit by the phone for a bit and wait to see if my heart and breathing calmed down. I didn't call because I didn't want to (YOU should call). I was also afraid they would use epinephrine on me. I have a severe reaction to epinephrine - go figure, it makes my heart palpitate quite badly. Finally, the reaction calmed enough so I could breathe again, and I got a few hours of sleep. I didn't have any Benedryl in the house. Now I do. And believe me, I'm also researching other means of rescue besides an Epi-pen and will pass this on when and if I find it.

Grainless Had Unexpected Benefits, Too

Going grainless has given me an unexpected benefit: I no longer need thyroid medication. At least not right now! Hallelujah. There could be other factors that have contributed to this small miracle, but it seems that others have let go of their thryroid meds as well after going Paleo. I don't plan to keep grains out of my life forever, because I do feel like my particular body needs them. We are all unique, after all. I will reintroduce them carefully, however, and start with fermented grains as the GAPS Full Diet suggests (after finishing the intro gut-healing phase). Right now, I feel like grain-less is the right move to be able to heal my gut.

The Last Egg

As I adjusted to the Paleo Diet, I found myself consuming many more chicken eggs than normal. Guess what, my intuition started warning me to lay off the eggs (pun intended). I noticed a similar kind of build up that I experienced with tapioca, so I took them out of my diet as well, and felt better. Then one night I decided to try them again and woke up with a swollen face, hands and all of those other symptoms. The reaction was not as bad as the tapioca reaction, but a repeat performance of THAT was not a desireable situation. Plus I took Benedryl immediately which helped. But chicken eggs are now out. New swear words are in.

Could This Spiral Out of Control?

So I spoke to Brooke, the Holistic Nutritionist, because I fear that this vicious cycle will spiral even more out of control. This was simply not an option. Constant testing is very pricey, can be inaccurate, and simply not desireable - even though there are new tests out there now which I intend to explore further for us all. I had been taking lots of medical grade supplements to heal the gut, prescribed by my wonderful doctor, but nothing was working. I had been researching different diets and had heard some amazing things about the GAPS Diet.

So I've decided to try it, and invite you to try it with me!

Nutritionists Who Know Their Stuff Are Awesome

In my conversation with Brooke, she said that she had healed her gut by doing the Intro portion - the gut -healing phases - of the diet a few years ago. As we talked, I decided to do the GAPS Intro, and then get retested for allergies later. I asked her if she would help me, because this diet is not easy. If you have the right information, it isn't that hard, but without it, it seemed overwhelming.

Brooke is not only a Holistic Nutritionist who makes great recipes, she was a vegetarian in a great deal of distress at one point in her life (read her story here). The GAPS diet helped her heal and as she says, "it changed my entire paradigm about food and diet."

I've been on the diet for four days now, and already my right side and lower back pain have already greatly subsided. The Intro Diet is meant to "heal and seal" the gut lining so good bacteria/ flora can thrive and have the strength in numbers to elbow out the bad stuff. Bad bacteria and any parasite overgrowth are also starved of their food - they love starch, sugar, and fiber. A leaky gut (aka, the entire digestive tube) attracts these nasty little buggers, and allows unbroken-down food proteins past the intestinal wall, and this is what puts the immune system on high alert for multiple foods, creating more sensitivities and even allergies. A healed and sealed gut reverses both of these problems.

I plan to go through the entire 6 week intro phase to heal my gut with Brooke's support. Many of the foods on the diet I'm allergic to, so she is helping me find alternatives. She will support all who participate in the Challenge, through 3 of these stages. That's 21 days, the ideal time that experts say it take to make a change!

I look forward to the rest of this healing journey.

Join Me!

If you are ready to join me in this challenge, Brooke and I have developed a program that gives you the maximum support for a very reasonable cost. If you feel the GAPS Diet is for you, join us next week!

Cabbage and Fermented Foods- Essential parts of the GAPS diet

Monday, February 25, 2013 at 6:55PM

brookek tagged

GAPS Diet Recipe,

raw sauerkraut recipe

immune-building bone broth

Recipe

BY GUEST BLOGGER, BROOKE KAUFMAN, CNC

Probiotic foods are a key part of the GAPS diet. They can be dairy-based (homemade yoghurt, whey, kefir or sour cream) or vegetable-based, like sauerkraut or other fermented vegetables. For those who can tolerate dairy, these homemade raw dairy products contain lactic acid and other substances that soothe and strengthen the gut lining.

For those who cannot tolerate dairy, fermented vegetable juices not only provide beneficial bacteria, but also help to restore stomach acid levels to normal. Cabbage is particularly good to use as a fermented vegetable.

Digestive Tract Support

Long-established in health research is the role of cabbage juice in helping heal stomach ulcers (called peptic ulcers), but more recent studies on cabbage have looked at the overall health benefits of this food for the stomach and digestive tract as a whole. Present-day studies make it clear that cabbage contains a variety of nutrients of potential benefit to our stomach and intestinal linings. These nutrients include glucosinolates (and the anti-inflammatory isothiocyanates or ITCs made from them) which regulate bacterial populations of Helicobacter pylori in the stomach. Cabbage juice also contains antioxidant polyphenols, and the amino acid-like substance called glutamine, which helps to soothe the inflamed tissues.

History

Cabbage has a long history of use both as a food and a medicine. It was developed from wild cabbage, a vegetable that was closer in appearance to collards and kale since it was composed of leaves that did not form a head. It is thought that wild cabbage was brought to Europe around 600 B.C. by groups of Celtic wanderers. It was grown in Ancient Greek and Roman civilizations that held it in high regard as a general panacea capable of treating a host of health conditions.

While it's unclear when and where the headed cabbage that we know today was developed, cultivation of cabbage spread across northern Europe into Germany, Poland and Russia, where it became a very popular vegetable in local food cultures. The Italians are credited with developing the Savoy cabbage. Russia, Poland, China and Japan are a few of the leading producers of cabbage today.

Sauerkraut, a dish made from fermented cabbage, has a colorful legacy. Dutch sailors consumed it during extended exploration voyages to prevent scurvy. Early German settlers introduced cabbage and the traditional sauerkraut recipes were introduced into the United States. As a result of this affiliation, German soldiers, and people of German descent were often referred to as "krauts."

Fermented Cabbage with Beets, Carrots and Ginger

INGREDIENTS

1/3 of a medium-sized red or green cabbage, cut into 2-inch wedges
3 large carrots, whole
2 medium red beets, cut into 2-inch pieces
2 to 3-inch piece of ginger, grated or minced
1/2 of a lemon, juiced
1 to 3 teaspoons sea salt, to taste
1/4 teaspoon red chili flakes
1 quart jar

INSTRUCTIONS

1. With the grating blade inserted into food processor, grate cabbage, carrots and beets. You can also grate these vegetables by hand or chop. Combine in a large bowl with ginger.

2. Sprinkle salt, chili flakes and lemon juice. Mix and massage well with your hands to release some of the liquid. The mixture should be quite wet and you should quickly see a good amount of liquid pool in the bottom of the bowl. Taste and add salt, if necessary.

3. Transfer a couple handfuls of the mixture into the jar and push down with your fist to remove all air pockets. Keep pressing handfuls of the mixture into the jar until it is about 3 inches from the top. Wipe the inside of the jar’s neck with a paper towel.

4. Take a smaller bottle that will fit into the mouth of the jar. Fill it with water and cap it. Press the smaller jar into larger jar.
When pressed down, the vegetables should be completely submerged under the liquid. Then, take a cloth towel and drape it over the jar and secure with a rubber band. The napkin does two things - keeps out fruit flies and other unwanted critters and keeps out unwanted light.

5. Set the jar in a saucer, small bowl or pan to catch any juices that may overflow. Keep in a dark place such as a cupboard at room temperature. The time it takes to ferment will depend on what room temperature is. It will slowly ferment in cool temperatures and quickly ferment in warm. Taste it after 2-3 days if it’s between 60º-70º F, or up to a week if colder. Taste sooner if over 70ºF.

6. When you like the taste, transfer the jar to a refrigerator to slow down the fermenting. This will keep in the refrigerator for up to 2-3 months.

Makes about a quart.

NOTES:

Alternatively, you could ferment this with the lid on. First, wipe the inside of the neck with a clean paper towel. Take a leaf or two of the cabbage and roll it up. Cut the rolls to fit into the remaining space in jar. Loosely screw on a lid.

If you see a grey layer on top, scrape the top layer off. The rest is still good to eat. Always trust your nose and your eyes. If it smells off or looks slimy, toss it. Good ferments should have a fresh and acidic aroma.

Grating the veggies breaks down the cell walls a bit more than simply chopping, so they will release liquid more quickly. You won’t need to massage the vegetables very much. The smaller size allows you to pack a bit more vegetable tightly into the jar and also gives the ferment a more delicate chew.

To learn more about sauerkraut: http://www.nourishingtreasures.com/index.php/2012/05/15/the-science-behind-sauerkraut-fermentation/

About the Author

Brooke Kaufman is a Certified Holistic Nutrition Consultant who creates customized meal plans for her clients with multiple food allergies and intolerances, and for those who are on the GAPS diet. She enjoys helping people eat nourishing food that is easy to prepare and tastes delicious. She believes that having food allergies and intolerances can be a positive challenge that inspires creativity, and brings a higher level of awareness when it comes to what you put in your body. Brooke believes that when we deeply nourish ourselves inside and out, we can attain optimal health…which includes healing our damaged and inflamed digestive systems.

Brooke received her nutrition education at Bauman College, and has learned through her own personal experience with food intolerances, she also works as a cleanse coach for Cleanse Organic, a 28-day, guided whole food based cleansing program.

Find her at: Balance Within Nutrition

2 Comments

Tuesday

Oct092012

Recipe: Nourishing Bone Broth

Tuesday, October 9, 2012 at 9:41PM

brookek tagged

GAPS Diet Recipe,

food allergies,