December 6, 2023 • 31 mins
Do you jump from one diet to the next trying to improve your gut health? Do you get confused by all the conflicting information out there on what foods you should avoid and what you should eat more of? Wouldn’t life be simpler if we had a simple healthy gut diet plan to follow?
In this week’s episode, Marc McLean, host of the For Gut Sake podcast, reveals the simplified approach he’s had great success with in maintaining good gut health (having overcome both IBS and ulcerative colitis).
Medication free for the past five years, Marc shares what works best for him when it comes to eating healthily and also balancing our natural desire for treats and favourite foods.
IN THIS WEEK'S EPISODE, YOU'LL DISCOVER:
* Why Marc doesn’t believe in the concept of ‘diet plans’.
* The straightforward lifestyle changes he has adopted instead.
* His 4 key lifestyle changes and nutritional approaches that are easy to implement and maintain.
* The supplements he uses daily to address nutritional deficiencies and look after his gut.
CONNECT WITH MARC
Website: https://colitisremission.co.uk/
Email: marc@colitisremission.co.uk
FREE COLITIS HEALING E-BOOK
Gut Rescue: The Five Pillars To Reversing Your Ulcerative Colitis Symptoms Naturally.
Download Here: https://colitisremission.co.uk/gutrescue/
ENJOY THE EPISODE?
Would love to hear your thoughts. You can comment directly on Spotify.
And if you’ve got value from listening to any of the podcast episodes, please leave a rating/review on Apple Podcasts or Spotify. It’ll help the podcast grow and reach more people.
HEALTH DISCLAIMER
The content shared on this podcast is for educational purposes only. We do not diagnose, treat, or cure any disease, or make any medical claims. We do not dissuade anyone from seeking medical attention for their condition. Listeners are encouraged to seek advice from medical professionals.
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Do you jump from one diet to the next trying to
improve your gut health and doyou get confused by all the
conflicting information outthere and what actually works
best, what foods you shouldavoid and what you should eat
more of, and do you really justwant a more simplified approach
that will help you heal your gutand one that you can actually
(00:20):
maintain in the long term?
Well, listen, if you're sayingyes to all of those questions,
then that's exactly what we'regoing to be covering today, as I
basically share not just what Ieat to maintain good gut health
, but how I eat as well and someother key strategies that I've
refined over the past like 10years or so of researching and
(00:41):
experimenting to find what worksbest.
So welcome to the For Gut'sSake podcast.
I'm your host, mark McClain,and this podcast is all about
helping people reverse their IBSand ulcerative colitis.
That's what I managed to doafter a long journey a long,
(01:02):
painful journey and we are allabout sharing positive messages
to help people take back controlof their gut health In this
podcast episode.
This is take number two,because I literally spent like
two or three hours writingproper notes for this.
I went through, I feel, like 40minutes recording and then
realized then I've turned themicrophone on.
(01:23):
So that was a right pain in thearse, but right, but time to
get back into it right now,before we dive into the meat of
this episode, I've got a weesurprise for all the listeners.
I've just finished writing anew ebook called Gut Rescue the
five pillars to successfullyreversing IBS and ulcerative
(01:43):
colitis.
It's basically because I oftenget people asking me what I did
to overcome my gut problems andit's not something that you can
convey to somebody standing inthe street for like five minutes
or if someone sends me an email.
It's going to take quite awhile to break down all the
different things, the bestthings that I learned over the
best part of eight years.
(02:04):
So what I've done is I'vedecided to create this ebook,
pulling together all the bestpieces of information and
putting it in a really condensed, digestible way that people can
go through and then they canfind these key strategies that
they can start implementingstraight away.
So if you're interested in theebook, you can download it via
(02:25):
my website, which iswwwforgotsakeorg, but I'll also
include a direct link in theepisode description and the show
notes below, just really tomake life easy.
Okay, let's begin straight awayby saying that diet is
subjective.
I honestly don't believe thatthere's a perfect diet out there
(02:45):
that can just be applied toeveryone.
People's bodies reactdifferently to all sorts of
foods.
For example, you might be ableto eat a full packet of nuts,
whereas your cousin might have anut allergy that could kill him
.
And then my neighbour might beable to drink milk every day no
problem, whereas if I did that,I would start to feel bloated
(03:06):
and sick as my body struggleswith the lactose intolerance.
And I know some people arereally big fans of the carnivore
diet these days.
They do really well on it,whereas I know other people who
really rave about being vegan,and they tell us that that works
best for them and their bodies.
I'm not here to judge each totheir own.
There are all different waysthat we find ways to be healthy
(03:29):
and apply a diet to our ownlives.
We're all unique individualsand today's episode is not about
the best type of diet or givingyou some sort of ultimate
shopping list to solve all yourgut health problems.
Instead, this episode is goingto focus more on a lifestyle
change and adopting a fewnutritional principles which I
(03:51):
believe help the vast majorityof people with IBS, ulcerative
colitis and some other digestivediseases.
I'm also going to give you fourkey pieces of advice for
introducing positive dietarychanges that are really easy to
maintain, and these havedelivered great results for me
in improving my own digestivehealth.
So you've obviously seen thatI've titled this episode my
(04:15):
Simple, healthy Gut Diet Plan,but to be honest, I actually
don't even like the words dietplan, because diets never work
in the long run.
People who try all sorts ofdiets, either to lose weight or
to try and improve their guthealth they almost always fail,
and this is because the diet isusually too restrictive.
(04:36):
People deprive themselves oftheir favorite foods for too
long and, let's be honest,eating is one of the best parts
of being alive.
And ultimately these people,when their own diets, they run
out of willpower.
They end up going on like junkfood benders at Pizza Hut, then
beat themselves up for quittingeating more junk food because
(04:56):
they feel so bad, and thenyou're away back at square one
again.
It's just a fact that we humansstruggle with diet and
nutrition big time.
I've seen it firsthand so muchbecause for several years I had
a side business as a personaltrainer.
I've always loved going to thegym.
I've been a fitness fanaticsince I was like 16 years old
and, to be honest, that'sprobably one of the main things
(05:18):
that just keeps me sane thesedays.
But when I was doing the PTstuff, I used to run an online
10 week program.
So through that program I wasable to work with people all
over the world because it wasonline coaching.
So we had people from likeGermany, canada, the US, england
, ages ranging from 25 up untilwomen in their 60s, and they all
(05:40):
did really well on it.
But one thing I noticed thatused to keep cropping up time
and again is, no matter what agethey were or where they were
from, whether they were man or awoman, 9 times out at the end,
the biggest struggle was alwaysmaintaining the healthy diet,
and the common denominator inall of this was that people were
(06:01):
always complicating how theyate.
Maybe they'd been reading anarticle in Men's Health magazine
telling them they need to eat Xamount of protein for their own
body weight, or maybe womenwere trying to calculate the
right ratio of macros for eachindividual meal.
Or maybe they were justdrastically cutting their
calories too much, whichobviously makes things really
(06:21):
hard to maintain.
When you're complicating dietthat much, you're essentially
just putting hurdles in your ownway, and when you're completely
depriving yourself of yourfavourite foods all the time, it
actually creates this innerresistance.
None of it becomes fun anymore,and there's only a certain
amount of time that will powerlast for.
But the main point is tounderline how we humans, who
(06:44):
often struggle with diet andnutrition, can find solutions
when we simplify things, andthat's exactly what I've done
with my own approach tonutrition and managing this
sense of belly that I've got.
Just like most people listeningto this right now, I'm one of
those unfortunate humans whohave what I call a sensitive
belly.
(07:04):
It's why I ended up beingdiagnosed with IBS and later
ulcerative colitis.
Fortunately, I've managed toreverse both of those conditions
, as I've explained in previousepisodes and in my books, but I
do still have to take more stepsthan the average person to look
after this sensitive gut.
I've tried and tested many,many different things over the
(07:27):
years, but there are four keyapproaches that I'm about to
cover right now that have workedextremely well.
And, best of all, theselifestyle changes and
nutritional approaches aresimple, they're easy to maintain
and I'm pretty confident thatthey'll be effective for any
manner of women with gut issues.
Who implements them?
So, number one, step one get inthe basic right of reducing
(07:53):
inflammatory foods in your dietand then increasing healing
foods.
So when I was first diagnosedwith IBS back in 2010, I was
given literally zero adviceabout nutrition from a doctor
the foods I should avoid, whatfoods might make matters worse.
I got none of that.
It was just basically a case oftake these pills and eat what
(08:15):
you want, but the overwhelmingevidence is that the food and
the drink we eat on a dailybasis does have a massive impact
on your health.
Food can literally hurt you andalso heal you.
I've said this numerous times onthe podcast before, but I just
think it's completely insanethat our Western medical
(08:36):
healthcare system justessentially ignores nutrition.
It focuses mainly on thesickness, the disease and then
the types of drugs to deal withthose symptoms.
It never really gets to theroot causes of what's causing
those symptoms in the firstplace.
And yet there are so manyhealing foods, herbs and
supplements out there thatreally can help us get well
(08:59):
again or at least put ourcondition into remission.
When you're dealing with guthealth issues like IBS and also
ulcerative colitis.
You're in a situation whereyour digestive tract is overrun
with bacteria, pathogens,viruses.
It creates this unhealthy andflamed environment where we've
(09:19):
also got undigested, rottingfood and then the whole gut
microbiome goes completely outof whack.
It's when we have this chronicinflammatory situation within
our intestines that thiseventually leads to disease and
you getting the diagnosisfurther down the line.
So obviously it makes totalsense to do what we can to
(09:40):
reduce inflammation in the bodyand in the intestines.
But what are some of those keyinflammatory foods that can
really make the situation worsefor you?
Well, unfortunately for us,they have been staples of our
diet for generations.
So number one foods containinggluten.
So that's your breads, yourrolls, pastas, pastries, all of
(10:03):
these kind of things.
Then you've also got dairy andof course that means milk,
cheese, yogurts.
Those types of foods are alsovery inflammatory to the body as
well.
And then the next problemcategory for us is basically
highly processed foods.
High sugar foods, microwavemeals, takeaway meals all of
(10:24):
this stuff that is not cookedfresh, all of this stuff that's
high in sugar, high in transfats, has been stripped of its
nutrients and these ultimatelyspark inflammation in the body.
And then another category isactually drinks.
I'm talking about fizzy drinks.
So your Coca Cola, iron brew,lemonade, all of these kind of
(10:45):
things even if it's diet or zerovarieties of those drinks,
they're still bad news for yourhealth because they contain
artificial sweeteners and allsorts of other unhealthy
additives.
Essentially, what they do isthey rob your body of minerals
and they mess up your gutmicrobiome.
That's four key food and drinkgroups that I avoid or reduce as
(11:05):
much as possible in my diet.
But listen, don't get me wrong.
I don't completely ban them.
I just limit my consumption ofthese types of foods as much as
I can.
I'm going to talk more aboutthat later, towards the end of
the episode.
But when I do limit these foods, my gut is more settled.
There's less bloating.
There's less heartburn.
I don't have the usual symptomsthat I had in the beginning,
(11:28):
when I was first diagnosed.
Now, if you're thinking, howthe hell can I give up bread
rolls, milk these are thingsthat I have every single day.
It's actually a lot lesscomplicated than you think.
So, firstly, just about everysupermarket on the planet these
days has a free from section, sothat's where you can buy gluten
(11:50):
free bread, gluten free rolls,pasta, some other kind of common
foods that you might eat whichdo contain gluten.
You can avoid them by going tothe free from section.
And, by the way, gluten is atype of protein that's found in
wheat and there's grown evidencethat it's linked to the
development of various diseases,but basically the bottom line
(12:12):
is that it's not good for yourgut.
So then on to dairy and milk.
A dairy intolerance is one ofthe most common food
sensitivities, among bothchildren and adults, which
triggers all sorts of symptoms.
And then there's lactoseintolerance, which is a reaction
to a specific sugar in milkwhich causes digestive issues.
(12:33):
And that's even more commonbecause apparently that affects
like three quarters of adultsall over the world.
But what people don't alsorealize as well is that hormones
are routinely pumped into cowsto increase the milk production
and then also deal with any likereproductive issues as well on
the farm.
And then you've got antibiotics.
(12:54):
You'll sometimes get a vetgiving a cow antibiotics to
prevent disease, to ensure thecows in a fit condition to
produce plenty of milk.
So we've got these addedhormones.
Sometimes there's steroids,antibiotics.
All of this then naturallymakes its way into the cows milk
which we're then consuming.
(13:15):
Now you've got healthauthorities claiming that these
don't affect human health, butthere's a growing number of
scientists and health expertsthat argue otherwise.
And the Quitting Milk?
That was one of the first stepsI ever took on my gut healing
journey.
I remember I got a foodintolerance test done back then
(13:35):
and it came back with theseinflammatory markers and the
number one food source that wascausing me the problems was milk
.
Now I'll be honest, I don'tactually know how legit that
food intolerance test actuallywas.
It was so many years ago nowand there are different opinions
on the effectiveness and theresults of these intolerance
(13:56):
tests.
But whenever I drank milk again, I have noticed that my gut
doesn't react well to it.
So that's a sign in itself thatit was a smart move for me to
cut out milk.
And I actually found a fewstudies which concluded that an
increased consumption of dairyproducts not only contributes to
digestive issues but it's alsolinked to heart disease and even
(14:17):
prostate cancer.
And I've been following thisdoctor for many years now.
His name's Dr Mark Hyman.
He's a highly respected doctorin the US.
He's written several New YorkTimes top selling books.
He has next level knowledge onnutrition, on cleansing the body
, and he's got a very specificopinion on consuming dairy and
(14:39):
he said based on the researchand my experience practicing
medicine, I typically advisemost of my patients to avoid
dairy products completely.
I like ice cream just as muchas the next person, but as a
scientist, I have to lookhonestly at what we know.
I came across comments from ahealth expert called Walter
(15:00):
Willett.
He's the second most citedscientist in all of clinical
medicine and he's head ofnutrition at Harvard University
School of Public Health.
So here's what Mr Willett saidthe fact that the majority of
the world's population actuallycan't drink milk as adults
because they're lactoseintolerant should say to us that
(15:21):
milk is really not an essentialpart of the human diet.
It's really an unusual part ofthe human diet.
Now let me quickly say that rawmilk is an exception and that's
actually considered to be asuperfood by many alternative
health experts, and it'ssomething that I've actually had
no problems with in the past.
But raw milk is a whole otherpodcast episode on its own, so
(15:44):
I'll definitely talk about thatanother time.
But my main point here is thatit's a wise move to vastly
reduce your use of pasteurizedmilk.
A splash or two of it in a cupof tea obviously isn't going to
cause you many problems.
But if you're drinking a fairamount of it every week, along
with having like quite a lot ofcheese regularly or maybe some
(16:07):
other dairy products, then allof this is going to add up and
it will add to the inflammationin your body and therefore it
will worsen your gut issues.
So for me, these days I justbuy a good quality oat milk, and
I really like this stuff.
I can have it in my smoothiesand I also have it with my
porridge, and to me it tastesjust as good.
(16:29):
And there are various other nutmilks as well that you can buy,
like almond milk or hazelnutmilk, and coconut milk is also a
really good option.
But then I also minimize highlyprocessed meals and fizzy
drinks.
So this isn't rocket science.
It's basically just a case ofcooking and preparing more fresh
(16:50):
meals.
Don't be relying on thepre-packaged stuff that's
everywhere in supermarkets orputting ready made meals that
are good to go after threeminutes in the microwave.
All of that garbage is juststripped of all nutrients and
it's not doing your body anygood.
So for me, for example, maybemid-morning I'll start the day
(17:13):
with a healthy smoothie.
I'll throw in some frozenfruits, oats, oatmeal, some
plant-based protein powder and alittle cinnamon.
Whiz all of that up and thenyou've got a really healthy,
quick meal that's full ofnutrients.
And then maybe in the eveningWe'll cook something like with
chicken and a seasoning with thechicken, some Roasted potatoes
(17:35):
and some veg on the side can mixthings up with that.
That's obviously really tastyand again, it's a home-cooked
meal which is far morenutritious.
And then, when it comes tofizzy drinks, we just don't buy
them.
We just don't buy them in thehouse, and instead I simply
drink more water, more Freshorange juice or things like
(17:55):
herbal teas.
And when it comes into addingeven more healing foods in place
of those inflammatory foods,we're just talking about more
fruits and vegetables.
We all know we're supposed toeat like five portions of fruit
and veg a day, but let's behonest, who actually does that?
Who, when they really thinkabout it, does that every day of
(18:17):
the week?
But we really should put morefocus on trying to get more of
those foods in foods likebananas, papaya, lemon they're
all great for the digestivesystem.
And then, when you add an apple, strawberries, grapes there's
so many amazing tasty fruits outthere which are a really,
really tasty snack and can keepyou away from the junk food.
(18:39):
Okay, that's us done withreducing the inflammatory foods
and replacing them withhealthier, healing foods.
Now let's focus on strategy ornutritional protocol number two,
and that's to start the daywith cleansing.
So when you're dealing with IBSor ulcerative colitis, it can
(18:59):
get to the point where youstruggle to digest so many foods
that your diet crinks andfrinks, to the point where
things just become reallyrestricted.
But it took me a long time torealize that it's not just all
about the foods themselves.
We really need to focus on theinternal environment that the
foods are going into.
My digestion was messed upbecause my digestive tract was a
(19:23):
mess.
I'm talking about being baggedup with bacteria, viruses,
undigested food and the colon,my gut microbiome, then all
being a complete mess as aresult of all of that.
But when I really started tosee big improvements in my
digestive health was when Ireally started to focus on
cleansing the internalenvironment, really just
(19:45):
cleaning out the vessel everysingle day, just like we brush
our teeth or we wash our hair,wash our face on a daily basis.
I honestly think we need to paythe same kind of attention to
our inner environment,especially these days when our
diet is filled with so manyadditives, chemicals, and then
we've got things like toxicheavy metals in our food, in our
(20:09):
water.
So for me that means startingevery day with a cleansing
process, cleaning out thedigestive tract before any food
passes my lips.
And the best part about this isthat it's so simple to do.
I just drink a pint of filteredwater with the juice of half a
lemon, and then I also add in aquarter teaspoon of pink
(20:31):
Himalayan salt and the salt thenprovides added minerals to the
drink.
So I drink a pint of this lemonwater every single day at the
start of the day, with noexcuses, because it's so simple
to do and it actually tastesamazing.
And the reason it's so good forthe gut is that lemons have
antibacterial and antiviralproperties.
So when you've got all thosebugs in your digestive tract,
(20:55):
they're causing chaos.
They're causing theinflammation You've got the
undigested food particlesbecause you're not breaking down
your food properly.
The lemon and the combinationof the salts they have this
flushing effect that clears outall of that crap and helps you
get your digestion up to a goodstart every day.
And the big bonus for me isthat I really used to struggle
(21:19):
with constipation badly.
It was an absolute nightmare.
And when you drink this lemonwater on a daily basis with the
salt, it really keeps youregular and you get to the point
where constipation just nolonger is an issue.
But then, secondly, on top ofthat, taking things to the next
level, I also drink a pint offresh celery juice, and I do
(21:42):
that maybe like 30 to 60 minutesafter finishing the lemon water
.
Now, when I first came acrossthe amazing gut healing benefits
of celery juice, I drank thestuff for like a year non-stop,
day after day.
But these days, having got allthose benefits and really
cleared out my digestive tract,I drink the celery juice maybe
(22:03):
three or four days a week nowjust to really maintain that gut
health.
And celery juice is extremelyhealing for the gut.
If you've listened to any of myprevious episodes, I'm sure
you'll hear me banging on aboutit many times before.
And that's because, as well asbeing high in minerals like
potassium and sodium, it alsokills viruses and pathogens in
(22:26):
the gut, including the maintroublemakers, which are strep
bacteria, epstein-barr virus andalso the shingles virus, which
is now being identified as aroot cause of ulcerative colitis
.
If you want to learn more aboutthat, then check out episode 24
on this podcast, where I spoketo Gut Health Coat Anya Gakowska
(22:49):
.
She explains a lot more aboutthat in that episode.
But another couple of benefitsof drinking celery juice as well
as that flushes toxins out ofthe liver and it also helps
raise hydrochloric acid levelsin the stomach.
Hydrochloric acid helps breakdown proteins and fats in the
gut.
So, ultimately, no need forlaxatives, no need for colonics.
(23:12):
Nutrition can do the job foryou and, trust me, if you're
currently fat and, like crazy,you're dealing with constant
constipation or just feelingbloated all the time, then these
are all warning signs from thebody that you really do need to
cleanse that internalenvironment.
Okay, let's move on to lifestylechange and nutritional protocol
(23:34):
number three, and that's usingsupplements to deal with
nutritional deficiencies.
One of the first major lessonsI learned when I went down that
alternative health route to tryand figure out all of my own
problems was that gut disordersand nutritional deficiencies
they go hand in hand.
(23:54):
Obviously, the standardprocessed diet that most people
eat these days doesn't containmany vitamins or minerals at all
, but it's worth pointing outthat even if you did eat a super
clean, super organic diet.
There's a fair chance thatyou're still going to be not
covering all bases when it comesto vitamins and minerals, and
(24:17):
this is something that myselfand Heidi Moretti discussed in
episode number 20.
Want to believe Heidi's adietitian and author of the
amazing book Gut Fix, becausewhat Heidi had to say about
nutritional deficiencies then.
Speaker 2 (24:33):
Even if you're trying really hard, you may still not
get the nutrients, becausemodern agriculture is such that
things are not grown necessarilybecause they are the best for
you.
They're grown for speed.
Like, say, chemical fertilizerswill speed up the growth of
just about any plants, but itdoes not mean these plants are
getting the nutrition that theyused to.
(24:55):
You can eat all the spinach inthe world, but if the soil was
not magnesium rich, you will notget magnesium.
So I think that's in a naturalwhy you cannot get enough
nutrients through your dietalone.
It doesn't mean don't try to,but it means you still have to
think about what you're missing,even when you're eating well.
Speaker 1 (25:16):
Here are some of the key supplements I don't go
without to make sure that I'mdealing with deficiencies that I
know have occurred in my ownbody.
So number one is usingmagnesium, which is a hugely
important mineral that does somany jobs in the body.
Vitamin C, which is soimportant to the functioning of
your immune system.
Zinc, which is also veryimportant for your immune system
(25:40):
and also for men's testosteronelevels, and another supplement
which is covering all bases is agood quality multivitamin and
mineral capsule.
Okay, let's move on tonutritional approach.
Number four and that's just notbeing perfect.
So this might be a wee bitunexpected at the end here, but
(26:01):
I felt it was really importantto include this one.
People mistakenly believe that,because I'm a health and
wellness journalist, I'm biginto fitness and I host this gut
health podcast, that I'm somesort of super clean eating saint
, that I hardly ever eat anyjunk food, and I've got to be
honest.
That's just not the case.
(26:22):
Lasagna is my favorite food.
I love the stuff andtechnically I really shouldn't
be in lasagna because it'spacked with gluten and dairy not
exactly good for my gut.
And then at the weekends I lovea Chinese takeaway on a
Saturday night chicken, satay,fried rice, prawn crackers those
(26:44):
manmade trans fats are in there, also not good for the body.
But here's the important point.
I only those foods sparingly.
I'd never go nuts with them.
I always have a limited amountof those kinds of foods, and it
goes back to this wholesimplification thing that I was
talking about at the beginningof the episode.
The way I approach things isthat I simply eat as clean as
(27:06):
possible Monday to Friday.
So that's cutting out thegluten, cutting out the dairy
foods, cutting out thehigh-processed, high-sugar junk
foods and not having any of thefizzy drinks.
Monday to Friday I hardly touchany of that stuff.
And then at the weekend I justrelax my diet a little bit.
I don't beat myself up forhaving a treat.
(27:28):
I don't deprive myself of allof those favorite foods I used
to love before all of mydigestive problems started.
And here's the thing becauseI'm doing the cleansing, because
I've put the work in for a goodwhile beforehand and because
I'm eating clean Monday toFriday, I can actually get away
with those things.
(27:48):
You have that bit of give.
When you treat the body rightfor the majority of the time,
you do get a wee bit of leeway,but then, at the same time, if I
go a wee bit too long, the bodystarts letting me know.
If I maybe kick the arse out ofit a wee bit with the junk food
at the weekend, then eat morethan I really should, I'll start
(28:10):
getting heartburn, I'll startfeeling bloated, I'll start
feeling really tired andfatigued, and those are all just
warning signs like hey, mark,you need to rain it in a wee bit
.
And then I know what I need todo.
Once Monday comes around, I getright back on it again the
lemon water, the celery juiceand just get back on to eating
the way I know that works Now.
(28:30):
Of course, not everybody is thesame and I'm obviously at a
really good place now where I'vedone a lot of work to clean out
the body, a lot of detox work.
I've made lots of wholesalelifestyle changes.
If you're in a position rightnow where you're really
struggling with colitis symptoms, you're really struggling with
your IBS, it might be the casethat you can only get away with
(28:54):
a wee bit of the treats at theweekend, maybe just one day not
going too well with it all, andyou maybe need to spend a bit
more time on the detoxing andthe cleansing, and that's
totally fine.
It's really important that youlisten to your body and realize
that these symptoms are tellingyou to really pay a bit more
closer attention to what you'reeating.
(29:14):
But the main point here is thatif you do follow these main
steps that I've mentioned inthis gut healing nutritional
approach, then I'm confidentthat longer term you're going to
make good progress in improvingyour gut health.
These steps will absolutelymove you in the right direction.
So here they are again.
Step number one cut out orreduce as much as possible
(29:37):
Gluten, dairy, highly processed,high sugar, junk foods and
fizzy drinks and instead load upon lots of fruits and
vegetables.
Step number two focus not juston the foods but on cleansing
your internal environment.
By cleansing with fresh lemonwater at the start of every day
(29:59):
and drinking fresh, serratious,you're really going to support
your digestive system massively.
And then the third step againwas to address nutritional
deficiencies.
Take some of those keysupplements that I mentioned.
They're really going to helpyour body address the
deficiencies and they'll giveyou the best chance of
overcoming some of thosesymptoms you've been dealing
with for a long time.
(30:20):
And then that last step againwas not to stress over being
perfect with your diet.
Remember that strict dietsnever work.
And remember, give it time.
Your gut issues didn't appearovernight.
They're not going to reverseovernight either.
It takes time, it takespatience and it takes
(30:40):
consistency, doing the rightthings over and over until you
gradually see better results.
Okay, that wraps things up,guys, but just a reminder.
I've produced a new ebook whichcovers all of this stuff in
more detail.
It's called Gut Rescue and youcan download it via my website,
wwwforgutsakeorg, and I've alsoincluded the direct link in the
(31:06):
podcast show notes below thisepisode.
And if you know anyone elsewith IBS or ulcerative colitis,
then share the link with them aswell.
Share the love.
Okay, thanks for listening,guys.
Catch you in the next episode.
Do you jump from one diet to the next trying to
improve your gut health and doyou get confused by all the
conflicting information outthere and what actually works
best, what foods you shouldavoid and what you should eat
more of, and do you really justwant a more simplified approach
that will help you heal your gutand one that you can actually
(00:20):
maintain in the long term?
Well, listen, if you're sayingyes to all of those questions,
then that's exactly what we'regoing to be covering today, as I
basically share not just what Ieat to maintain good gut health
, but how I eat as well and someother key strategies that I've
refined over the past like 10years or so of researching and
(00:41):
experimenting to find what worksbest.
So welcome to the For Gut'sSake podcast.
I'm your host, mark McClain,and this podcast is all about
helping people reverse their IBSand ulcerative colitis.
That's what I managed to doafter a long journey a long,
(01:02):
painful journey and we are allabout sharing positive messages
to help people take back controlof their gut health In this
podcast episode.
This is take number two,because I literally spent like
two or three hours writingproper notes for this.
I went through, I feel, like 40minutes recording and then
realized then I've turned themicrophone on.
(01:23):
So that was a right pain in thearse, but right, but time to
get back into it right now,before we dive into the meat of
this episode, I've got a weesurprise for all the listeners.
I've just finished writing anew ebook called Gut Rescue the
five pillars to successfullyreversing IBS and ulcerative
(01:43):
colitis.
It's basically because I oftenget people asking me what I did
to overcome my gut problems andit's not something that you can
convey to somebody standing inthe street for like five minutes
or if someone sends me an email.
It's going to take quite awhile to break down all the
different things, the bestthings that I learned over the
best part of eight years.
(02:04):
So what I've done is I'vedecided to create this ebook,
pulling together all the bestpieces of information and
putting it in a really condensed, digestible way that people can
go through and then they canfind these key strategies that
they can start implementingstraight away.
So if you're interested in theebook, you can download it via
(02:25):
my website, which iswwwforgotsakeorg, but I'll also
include a direct link in theepisode description and the show
notes below, just really tomake life easy.
Okay, let's begin straight awayby saying that diet is
subjective.
I honestly don't believe thatthere's a perfect diet out there
(02:45):
that can just be applied toeveryone.
People's bodies reactdifferently to all sorts of
foods.
For example, you might be ableto eat a full packet of nuts,
whereas your cousin might have anut allergy that could kill him
.
And then my neighbour might beable to drink milk every day no
problem, whereas if I did that,I would start to feel bloated
(03:06):
and sick as my body struggleswith the lactose intolerance.
And I know some people arereally big fans of the carnivore
diet these days.
They do really well on it,whereas I know other people who
really rave about being vegan,and they tell us that that works
best for them and their bodies.
I'm not here to judge each totheir own.
There are all different waysthat we find ways to be healthy
(03:29):
and apply a diet to our ownlives.
We're all unique individualsand today's episode is not about
the best type of diet or givingyou some sort of ultimate
shopping list to solve all yourgut health problems.
Instead, this episode is goingto focus more on a lifestyle
change and adopting a fewnutritional principles which I
(03:51):
believe help the vast majorityof people with IBS, ulcerative
colitis and some other digestivediseases.
I'm also going to give you fourkey pieces of advice for
introducing positive dietarychanges that are really easy to
maintain, and these havedelivered great results for me
in improving my own digestivehealth.
So you've obviously seen thatI've titled this episode my
(04:15):
Simple, healthy Gut Diet Plan,but to be honest, I actually
don't even like the words dietplan, because diets never work
in the long run.
People who try all sorts ofdiets, either to lose weight or
to try and improve their guthealth they almost always fail,
and this is because the diet isusually too restrictive.
(04:36):
People deprive themselves oftheir favorite foods for too
long and, let's be honest,eating is one of the best parts
of being alive.
And ultimately these people,when their own diets, they run
out of willpower.
They end up going on like junkfood benders at Pizza Hut, then
beat themselves up for quittingeating more junk food because
(04:56):
they feel so bad, and thenyou're away back at square one
again.
It's just a fact that we humansstruggle with diet and
nutrition big time.
I've seen it firsthand so muchbecause for several years I had
a side business as a personaltrainer.
I've always loved going to thegym.
I've been a fitness fanaticsince I was like 16 years old
and, to be honest, that'sprobably one of the main things
(05:18):
that just keeps me sane thesedays.
But when I was doing the PTstuff, I used to run an online
10 week program.
So through that program I wasable to work with people all
over the world because it wasonline coaching.
So we had people from likeGermany, canada, the US, england
, ages ranging from 25 up untilwomen in their 60s, and they all
(05:40):
did really well on it.
But one thing I noticed thatused to keep cropping up time
and again is, no matter what agethey were or where they were
from, whether they were man or awoman, 9 times out at the end,
the biggest struggle was alwaysmaintaining the healthy diet,
and the common denominator inall of this was that people were
(06:01):
always complicating how theyate.
Maybe they'd been reading anarticle in Men's Health magazine
telling them they need to eat Xamount of protein for their own
body weight, or maybe womenwere trying to calculate the
right ratio of macros for eachindividual meal.
Or maybe they were justdrastically cutting their
calories too much, whichobviously makes things really
(06:21):
hard to maintain.
When you're complicating dietthat much, you're essentially
just putting hurdles in your ownway, and when you're completely
depriving yourself of yourfavourite foods all the time, it
actually creates this innerresistance.
None of it becomes fun anymore,and there's only a certain
amount of time that will powerlast for.
But the main point is tounderline how we humans, who
(06:44):
often struggle with diet andnutrition, can find solutions
when we simplify things, andthat's exactly what I've done
with my own approach tonutrition and managing this
sense of belly that I've got.
Just like most people listeningto this right now, I'm one of
those unfortunate humans whohave what I call a sensitive
belly.
(07:04):
It's why I ended up beingdiagnosed with IBS and later
ulcerative colitis.
Fortunately, I've managed toreverse both of those conditions
, as I've explained in previousepisodes and in my books, but I
do still have to take more stepsthan the average person to look
after this sensitive gut.
I've tried and tested many,many different things over the
(07:27):
years, but there are four keyapproaches that I'm about to
cover right now that have workedextremely well.
And, best of all, theselifestyle changes and
nutritional approaches aresimple, they're easy to maintain
and I'm pretty confident thatthey'll be effective for any
manner of women with gut issues.
Who implements them?
So, number one, step one get inthe basic right of reducing
(07:53):
inflammatory foods in your dietand then increasing healing
foods.
So when I was first diagnosedwith IBS back in 2010, I was
given literally zero adviceabout nutrition from a doctor
the foods I should avoid, whatfoods might make matters worse.
I got none of that.
It was just basically a case oftake these pills and eat what
(08:15):
you want, but the overwhelmingevidence is that the food and
the drink we eat on a dailybasis does have a massive impact
on your health.
Food can literally hurt you andalso heal you.
I've said this numerous times onthe podcast before, but I just
think it's completely insanethat our Western medical
(08:36):
healthcare system justessentially ignores nutrition.
It focuses mainly on thesickness, the disease and then
the types of drugs to deal withthose symptoms.
It never really gets to theroot causes of what's causing
those symptoms in the firstplace.
And yet there are so manyhealing foods, herbs and
supplements out there thatreally can help us get well
(08:59):
again or at least put ourcondition into remission.
When you're dealing with guthealth issues like IBS and also
ulcerative colitis.
You're in a situation whereyour digestive tract is overrun
with bacteria, pathogens,viruses.
It creates this unhealthy andflamed environment where we've
(09:19):
also got undigested, rottingfood and then the whole gut
microbiome goes completely outof whack.
It's when we have this chronicinflammatory situation within
our intestines that thiseventually leads to disease and
you getting the diagnosisfurther down the line.
So obviously it makes totalsense to do what we can to
(09:40):
reduce inflammation in the bodyand in the intestines.
But what are some of those keyinflammatory foods that can
really make the situation worsefor you?
Well, unfortunately for us,they have been staples of our
diet for generations.
So number one foods containinggluten.
So that's your breads, yourrolls, pastas, pastries, all of
(10:03):
these kind of things.
Then you've also got dairy andof course that means milk,
cheese, yogurts.
Those types of foods are alsovery inflammatory to the body as
well.
And then the next problemcategory for us is basically
highly processed foods.
High sugar foods, microwavemeals, takeaway meals all of
(10:24):
this stuff that is not cookedfresh, all of this stuff that's
high in sugar, high in transfats, has been stripped of its
nutrients and these ultimatelyspark inflammation in the body.
And then another category isactually drinks.
I'm talking about fizzy drinks.
So your Coca Cola, iron brew,lemonade, all of these kind of
(10:45):
things even if it's diet or zerovarieties of those drinks,
they're still bad news for yourhealth because they contain
artificial sweeteners and allsorts of other unhealthy
additives.
Essentially, what they do isthey rob your body of minerals
and they mess up your gutmicrobiome.
That's four key food and drinkgroups that I avoid or reduce as
(11:05):
much as possible in my diet.
But listen, don't get me wrong.
I don't completely ban them.
I just limit my consumption ofthese types of foods as much as
I can.
I'm going to talk more aboutthat later, towards the end of
the episode.
But when I do limit these foods, my gut is more settled.
There's less bloating.
There's less heartburn.
I don't have the usual symptomsthat I had in the beginning,
(11:28):
when I was first diagnosed.
Now, if you're thinking, howthe hell can I give up bread
rolls, milk these are thingsthat I have every single day.
It's actually a lot lesscomplicated than you think.
So, firstly, just about everysupermarket on the planet these
days has a free from section, sothat's where you can buy gluten
(11:50):
free bread, gluten free rolls,pasta, some other kind of common
foods that you might eat whichdo contain gluten.
You can avoid them by going tothe free from section.
And, by the way, gluten is atype of protein that's found in
wheat and there's grown evidencethat it's linked to the
development of various diseases,but basically the bottom line
(12:12):
is that it's not good for yourgut.
So then on to dairy and milk.
A dairy intolerance is one ofthe most common food
sensitivities, among bothchildren and adults, which
triggers all sorts of symptoms.
And then there's lactoseintolerance, which is a reaction
to a specific sugar in milkwhich causes digestive issues.
(12:33):
And that's even more commonbecause apparently that affects
like three quarters of adultsall over the world.
But what people don't alsorealize as well is that hormones
are routinely pumped into cowsto increase the milk production
and then also deal with any likereproductive issues as well on
the farm.
And then you've got antibiotics.
(12:54):
You'll sometimes get a vetgiving a cow antibiotics to
prevent disease, to ensure thecows in a fit condition to
produce plenty of milk.
So we've got these addedhormones.
Sometimes there's steroids,antibiotics.
All of this then naturallymakes its way into the cows milk
which we're then consuming.
(13:15):
Now you've got healthauthorities claiming that these
don't affect human health, butthere's a growing number of
scientists and health expertsthat argue otherwise.
And the Quitting Milk?
That was one of the first stepsI ever took on my gut healing
journey.
I remember I got a foodintolerance test done back then
(13:35):
and it came back with theseinflammatory markers and the
number one food source that wascausing me the problems was milk
.
Now I'll be honest, I don'tactually know how legit that
food intolerance test actuallywas.
It was so many years ago nowand there are different opinions
on the effectiveness and theresults of these intolerance
(13:56):
tests.
But whenever I drank milk again, I have noticed that my gut
doesn't react well to it.
So that's a sign in itself thatit was a smart move for me to
cut out milk.
And I actually found a fewstudies which concluded that an
increased consumption of dairyproducts not only contributes to
digestive issues but it's alsolinked to heart disease and even
(14:17):
prostate cancer.
And I've been following thisdoctor for many years now.
His name's Dr Mark Hyman.
He's a highly respected doctorin the US.
He's written several New YorkTimes top selling books.
He has next level knowledge onnutrition, on cleansing the body
, and he's got a very specificopinion on consuming dairy and
(14:39):
he said based on the researchand my experience practicing
medicine, I typically advisemost of my patients to avoid
dairy products completely.
I like ice cream just as muchas the next person, but as a
scientist, I have to lookhonestly at what we know.
I came across comments from ahealth expert called Walter
(15:00):
Willett.
He's the second most citedscientist in all of clinical
medicine and he's head ofnutrition at Harvard University
School of Public Health.
So here's what Mr Willett saidthe fact that the majority of
the world's population actuallycan't drink milk as adults
because they're lactoseintolerant should say to us that
(15:21):
milk is really not an essentialpart of the human diet.
It's really an unusual part ofthe human diet.
Now let me quickly say that rawmilk is an exception and that's
actually considered to be asuperfood by many alternative
health experts, and it'ssomething that I've actually had
no problems with in the past.
But raw milk is a whole otherpodcast episode on its own, so
(15:44):
I'll definitely talk about thatanother time.
But my main point here is thatit's a wise move to vastly
reduce your use of pasteurizedmilk.
A splash or two of it in a cupof tea obviously isn't going to
cause you many problems.
But if you're drinking a fairamount of it every week, along
with having like quite a lot ofcheese regularly or maybe some
(16:07):
other dairy products, then allof this is going to add up and
it will add to the inflammationin your body and therefore it
will worsen your gut issues.
So for me, these days I justbuy a good quality oat milk, and
I really like this stuff.
I can have it in my smoothiesand I also have it with my
porridge, and to me it tastesjust as good.
(16:29):
And there are various other nutmilks as well that you can buy,
like almond milk or hazelnutmilk, and coconut milk is also a
really good option.
But then I also minimize highlyprocessed meals and fizzy
drinks.
So this isn't rocket science.
It's basically just a case ofcooking and preparing more fresh
(16:50):
meals.
Don't be relying on thepre-packaged stuff that's
everywhere in supermarkets orputting ready made meals that
are good to go after threeminutes in the microwave.
All of that garbage is juststripped of all nutrients and
it's not doing your body anygood.
So for me, for example, maybemid-morning I'll start the day
(17:13):
with a healthy smoothie.
I'll throw in some frozenfruits, oats, oatmeal, some
plant-based protein powder and alittle cinnamon.
Whiz all of that up and thenyou've got a really healthy,
quick meal that's full ofnutrients.
And then maybe in the eveningWe'll cook something like with
chicken and a seasoning with thechicken, some Roasted potatoes
(17:35):
and some veg on the side can mixthings up with that.
That's obviously really tastyand again, it's a home-cooked
meal which is far morenutritious.
And then, when it comes tofizzy drinks, we just don't buy
them.
We just don't buy them in thehouse, and instead I simply
drink more water, more Freshorange juice or things like
(17:55):
herbal teas.
And when it comes into addingeven more healing foods in place
of those inflammatory foods,we're just talking about more
fruits and vegetables.
We all know we're supposed toeat like five portions of fruit
and veg a day, but let's behonest, who actually does that?
Who, when they really thinkabout it, does that every day of
(18:17):
the week?
But we really should put morefocus on trying to get more of
those foods in foods likebananas, papaya, lemon they're
all great for the digestivesystem.
And then, when you add an apple, strawberries, grapes there's
so many amazing tasty fruits outthere which are a really,
really tasty snack and can keepyou away from the junk food.
(18:39):
Okay, that's us done withreducing the inflammatory foods
and replacing them withhealthier, healing foods.
Now let's focus on strategy ornutritional protocol number two,
and that's to start the daywith cleansing.
So when you're dealing with IBSor ulcerative colitis, it can
(18:59):
get to the point where youstruggle to digest so many foods
that your diet crinks andfrinks, to the point where
things just become reallyrestricted.
But it took me a long time torealize that it's not just all
about the foods themselves.
We really need to focus on theinternal environment that the
foods are going into.
My digestion was messed upbecause my digestive tract was a
(19:23):
mess.
I'm talking about being baggedup with bacteria, viruses,
undigested food and the colon,my gut microbiome, then all
being a complete mess as aresult of all of that.
But when I really started tosee big improvements in my
digestive health was when Ireally started to focus on
cleansing the internalenvironment, really just
(19:45):
cleaning out the vessel everysingle day, just like we brush
our teeth or we wash our hair,wash our face on a daily basis.
I honestly think we need to paythe same kind of attention to
our inner environment,especially these days when our
diet is filled with so manyadditives, chemicals, and then
we've got things like toxicheavy metals in our food, in our
(20:09):
water.
So for me that means startingevery day with a cleansing
process, cleaning out thedigestive tract before any food
passes my lips.
And the best part about this isthat it's so simple to do.
I just drink a pint of filteredwater with the juice of half a
lemon, and then I also add in aquarter teaspoon of pink
(20:31):
Himalayan salt and the salt thenprovides added minerals to the
drink.
So I drink a pint of this lemonwater every single day at the
start of the day, with noexcuses, because it's so simple
to do and it actually tastesamazing.
And the reason it's so good forthe gut is that lemons have
antibacterial and antiviralproperties.
So when you've got all thosebugs in your digestive tract,
(20:55):
they're causing chaos.
They're causing theinflammation You've got the
undigested food particlesbecause you're not breaking down
your food properly.
The lemon and the combinationof the salts they have this
flushing effect that clears outall of that crap and helps you
get your digestion up to a goodstart every day.
And the big bonus for me isthat I really used to struggle
(21:19):
with constipation badly.
It was an absolute nightmare.
And when you drink this lemonwater on a daily basis with the
salt, it really keeps youregular and you get to the point
where constipation just nolonger is an issue.
But then, secondly, on top ofthat, taking things to the next
level, I also drink a pint offresh celery juice, and I do
(21:42):
that maybe like 30 to 60 minutesafter finishing the lemon water
.
Now, when I first came acrossthe amazing gut healing benefits
of celery juice, I drank thestuff for like a year non-stop,
day after day.
But these days, having got allthose benefits and really
cleared out my digestive tract,I drink the celery juice maybe
(22:03):
three or four days a week nowjust to really maintain that gut
health.
And celery juice is extremelyhealing for the gut.
If you've listened to any of myprevious episodes, I'm sure
you'll hear me banging on aboutit many times before.
And that's because, as well asbeing high in minerals like
potassium and sodium, it alsokills viruses and pathogens in
(22:26):
the gut, including the maintroublemakers, which are strep
bacteria, epstein-barr virus andalso the shingles virus, which
is now being identified as aroot cause of ulcerative colitis
.
If you want to learn more aboutthat, then check out episode 24
on this podcast, where I spoketo Gut Health Coat Anya Gakowska
(22:49):
.
She explains a lot more aboutthat in that episode.
But another couple of benefitsof drinking celery juice as well
as that flushes toxins out ofthe liver and it also helps
raise hydrochloric acid levelsin the stomach.
Hydrochloric acid helps breakdown proteins and fats in the
gut.
So, ultimately, no need forlaxatives, no need for colonics.
(23:12):
Nutrition can do the job foryou and, trust me, if you're
currently fat and, like crazy,you're dealing with constant
constipation or just feelingbloated all the time, then these
are all warning signs from thebody that you really do need to
cleanse that internalenvironment.
Okay, let's move on to lifestylechange and nutritional protocol
(23:34):
number three, and that's usingsupplements to deal with
nutritional deficiencies.
One of the first major lessonsI learned when I went down that
alternative health route to tryand figure out all of my own
problems was that gut disordersand nutritional deficiencies
they go hand in hand.
(23:54):
Obviously, the standardprocessed diet that most people
eat these days doesn't containmany vitamins or minerals at all
, but it's worth pointing outthat even if you did eat a super
clean, super organic diet.
There's a fair chance thatyou're still going to be not
covering all bases when it comesto vitamins and minerals, and
(24:17):
this is something that myselfand Heidi Moretti discussed in
episode number 20.
Want to believe Heidi's adietitian and author of the
amazing book Gut Fix, becausewhat Heidi had to say about
nutritional deficiencies then.
Speaker 2 (24:33):
Even if you're trying really hard, you may still not
get the nutrients, becausemodern agriculture is such that
things are not grown necessarilybecause they are the best for
you.
They're grown for speed.
Like, say, chemical fertilizerswill speed up the growth of
just about any plants, but itdoes not mean these plants are
getting the nutrition that theyused to.
(24:55):
You can eat all the spinach inthe world, but if the soil was
not magnesium rich, you will notget magnesium.
So I think that's in a naturalwhy you cannot get enough
nutrients through your dietalone.
It doesn't mean don't try to,but it means you still have to
think about what you're missing,even when you're eating well.
Speaker 1 (25:16):
Here are some of the key supplements I don't go
without to make sure that I'mdealing with deficiencies that I
know have occurred in my ownbody.
So number one is usingmagnesium, which is a hugely
important mineral that does somany jobs in the body.
Vitamin C, which is soimportant to the functioning of
your immune system.
Zinc, which is also veryimportant for your immune system
(25:40):
and also for men's testosteronelevels, and another supplement
which is covering all bases is agood quality multivitamin and
mineral capsule.
Okay, let's move on tonutritional approach.
Number four and that's just notbeing perfect.
So this might be a wee bitunexpected at the end here, but
(26:01):
I felt it was really importantto include this one.
People mistakenly believe that,because I'm a health and
wellness journalist, I'm biginto fitness and I host this gut
health podcast, that I'm somesort of super clean eating saint
, that I hardly ever eat anyjunk food, and I've got to be
honest.
That's just not the case.
(26:22):
Lasagna is my favorite food.
I love the stuff andtechnically I really shouldn't
be in lasagna because it'spacked with gluten and dairy not
exactly good for my gut.
And then at the weekends I lovea Chinese takeaway on a
Saturday night chicken, satay,fried rice, prawn crackers those
(26:44):
manmade trans fats are in there, also not good for the body.
But here's the important point.
I only those foods sparingly.
I'd never go nuts with them.
I always have a limited amountof those kinds of foods, and it
goes back to this wholesimplification thing that I was
talking about at the beginningof the episode.
The way I approach things isthat I simply eat as clean as
(27:06):
possible Monday to Friday.
So that's cutting out thegluten, cutting out the dairy
foods, cutting out thehigh-processed, high-sugar junk
foods and not having any of thefizzy drinks.
Monday to Friday I hardly touchany of that stuff.
And then at the weekend I justrelax my diet a little bit.
I don't beat myself up forhaving a treat.
(27:28):
I don't deprive myself of allof those favorite foods I used
to love before all of mydigestive problems started.
And here's the thing becauseI'm doing the cleansing, because
I've put the work in for a goodwhile beforehand and because
I'm eating clean Monday toFriday, I can actually get away
with those things.
(27:48):
You have that bit of give.
When you treat the body rightfor the majority of the time,
you do get a wee bit of leeway,but then, at the same time, if I
go a wee bit too long, the bodystarts letting me know.
If I maybe kick the arse out ofit a wee bit with the junk food
at the weekend, then eat morethan I really should, I'll start
(28:10):
getting heartburn, I'll startfeeling bloated, I'll start
feeling really tired andfatigued, and those are all just
warning signs like hey, mark,you need to rain it in a wee bit
.
And then I know what I need todo.
Once Monday comes around, I getright back on it again the
lemon water, the celery juiceand just get back on to eating
the way I know that works Now.
(28:30):
Of course, not everybody is thesame and I'm obviously at a
really good place now where I'vedone a lot of work to clean out
the body, a lot of detox work.
I've made lots of wholesalelifestyle changes.
If you're in a position rightnow where you're really
struggling with colitis symptoms, you're really struggling with
your IBS, it might be the casethat you can only get away with
(28:54):
a wee bit of the treats at theweekend, maybe just one day not
going too well with it all, andyou maybe need to spend a bit
more time on the detoxing andthe cleansing, and that's
totally fine.
It's really important that youlisten to your body and realize
that these symptoms are tellingyou to really pay a bit more
closer attention to what you'reeating.
(29:14):
But the main point here is thatif you do follow these main
steps that I've mentioned inthis gut healing nutritional
approach, then I'm confidentthat longer term you're going to
make good progress in improvingyour gut health.
These steps will absolutelymove you in the right direction.
So here they are again.
Step number one cut out orreduce as much as possible
(29:37):
Gluten, dairy, highly processed,high sugar, junk foods and
fizzy drinks and instead load upon lots of fruits and
vegetables.
Step number two focus not juston the foods but on cleansing
your internal environment.
By cleansing with fresh lemonwater at the start of every day
(29:59):
and drinking fresh, serratious,you're really going to support
your digestive system massively.
And then the third step againwas to address nutritional
deficiencies.
Take some of those keysupplements that I mentioned.
They're really going to helpyour body address the
deficiencies and they'll giveyou the best chance of
overcoming some of thosesymptoms you've been dealing
with for a long time.
(30:20):
And then that last step againwas not to stress over being
perfect with your diet.
Remember that strict dietsnever work.
And remember, give it time.
Your gut issues didn't appearovernight.
They're not going to reverseovernight either.
It takes time, it takespatience and it takes
(30:40):
consistency, doing the rightthings over and over until you
gradually see better results.
Okay, that wraps things up,guys, but just a reminder.
I've produced a new ebook whichcovers all of this stuff in
more detail.
It's called Gut Rescue and youcan download it via my website,
wwwforgutsakeorg, and I've alsoincluded the direct link in the
(31:06):
podcast show notes below thisepisode.
And if you know anyone elsewith IBS or ulcerative colitis,
then share the link with them aswell.
Share the love.
Okay, thanks for listening,guys.
Catch you in the next episode.
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