Your Least Restrictive Gut-Healing Diet: Least Restrictive Diet Series

Your Least Restrictive Gut-Healing Diet: Least Restrictive Diet Series

July 26, 2019 1 By William Morgan


hi guys Cara from health home and
happiness here today we’re gonna talk
about how to choose your least
restrictive diet and I’m doing this on
webcam because it’s easiest for me to
share my screen with you um via this
method my other I try to use a better
camera for most of my videos so that
it’s like a little bit better picture
quality but this is the easiest way for
me to get this information for you kind
of like as we talk so first of all
choosing your least restrictive diet
this is where a lot of us do restrictive
diets because our symptoms are bad and
that’s restricting our life and so this
is like kind of a balance and it’s
probably gonna be a moving target that
those of us with chronic health problems
are going to have to deal with our
entire life so if you have high symptoms
that impact your life a lot then you’re
probably going out a higher tolerance
for how much you’re willing to restrict
your diet but if you just have little
symptoms then you might like you don’t
need to go for those big intense
restrictive diets so this is gonna be a
balance that changes based on your life
situation and everything like that so
today we’re gonna talk about I’m gonna
share my screen and we’re just going to
talk about some pretty basic most of you
know and I’ll go into another video how
diseases begin on the gut and how
important gut healing is you know I may
get health bloggers to manage chronic
chronic symptoms and I also do Yukito to
manage mental health and so we’re just
gonna kind of go through a bunch of the
diets and I am going to share with you
this is just this is a page on my blog
I’ll link to it down below and so I’m
gonna talk about each of these and who
they might be less restrictive for and
who is more restrictive for I’m
literally sitting at my kitchen table
and drinking coffee right now and so I
kind of feel like this is like a mom to
mom talk I’m definitely not qualified to
give medical advice
so the first one how do you decide which
healing diet is right for you
this is just it’s gonna always be so
dependent on where you’re at and your
motivations are usually going to be from
chronic symptoms where like maybe they
can be controlled with medications where
the side effects are too much or they’re
just like autism is just it was not
controllable with
which is what I mean or what eventually
drove me into healing diets so here I
would really I hope that all of you know
that you don’t have to do like gaps and
Jo and you don’t have to do like full
Aikido to get healing benefits so the
first one we’re gonna talk about is the
gotten psychology syndrome diet or the
specific carbohydrate diet gaps is a
version of the specific carbohydrate
diet it kind of combines nourishing
traditions with the firm ends and a lot
of the chicken stock with the gap site
or with the specific carbohydrate diet
that starves out the pathogenic bacteria
down low in your gut there’s full gaps
and there’s intro gaps full gaps is
probably going to be one of like it’s
like on a 1 to 10 scale I would say it’s
a 6 for how restrictive it is for you a
way that you can make it less
restrictive is included lots of cooked
fruits so a lot of people will have a
hard time digesting all of the
vegetables and fruits like if you have a
damaged gut that’s not uncommon when we
did gaps we did a lot of baked apples we
did a lot of applesauce in the crock-pot
we did a lot of like squash like mash
mash squash and then putting loads of
fats in there that can help make that
more less restrictive for you so that
doesn’t feel like you’re just eating the
whole time I people disagree with me
like that I know there’s raw vegans and
that works for them for me cooking the
fruit or juicing the fruit really helps
a lot I just feel like I get a lot more
out of it and I don’t have to eat as
much because that’s kind of one of the
biggest problems with gaps and SCD is
that your body’s starving for that
nutrition so once you get on it you
can’t go off of it because then you have
food reactions but you also feel like
you’re having a hard time getting full
and so both juicing and cooking like
well-cooked
even after intro when you’re allowed to
have raw well cooked is generally less
restrictive and then in gaps we are
allowed to have navy beans and I I found
that my kids were able to do black beans
as well and so the beans can really keep
this from being as restrictive and that
can really help your grocery budget
as well I have a refried bean recipe on
my site I’m not going to show you right
now but I do have a refried bean recipe
we buy like a huge bag of pinto beans my
kids just do really well with beans and
I cook beans in the instant pot at least
once a week and so that can free up the
I can free up your grocery money and
that can make it so that you’re kind of
full like greens are pretty filling for
those of you who digest them and it’s of
course it’s always going to be dependent
on what you do well on so the reason
that the gaps in specific carbohydrate
diet are are too restrictive is that you
have to watch like even molecules of
sugar you can’t have as much as a grain
of rice and so that can it’s easier to
find stuff that you can eat out now but
it can feel restrictive for eating at
other people’s houses
well I guess I’ll talk about the gaps
intro right now and gaps intro is like
on a 1 to 10 scale of how restrictive it
is gaps intro is like a 10 it’s just
incredibly restrictive but the way that
it’s not restrictive is within 30 days 6
weeks I was able to heal my dairy
allergy in 6 weeks and so that got rid
of a whole like having to accommodate
myself of avoiding dairy in my whole
life within 6 weeks I was able to knock
that out that’s not everyone’s gonna
have that much success but it is
something that can pull you out of kind
of an emergency situation and that’s
where but if you don’t need to be on
gaps intro if you can manage your
symptoms just fine and you don’t mind
avoiding allergens then like full gaps
is a much less restrictive version of
gaps so next we have autoimmune paleo
autoimmune paleo is similar to gaps you
are allowed more starches so you can
have I think it’s like happy oka and you
can have sweet potato there’s an
introduction phase that’s more strict
this might be good for you if you feel
like you need more starches than gaps
had and the searches do feed that
prebiotic which we’ll talk about down in
that SVO si Bo section in a second so
that I don’t mean paleo might work for
you if you want to eat like a Paleo diet
and you have autoimmune symptoms like
joint pain or you’ve been diagnosed with
immune disorder this is it’s like more
strict but less strict so you have to
avoid certain vegetables but you don’t
have to avoid all starches like you do
with gaps and SCD so this is something
that just kind of depending on how you
feel avoiding starches I am like
perfectly happy on low-carb I don’t feel
the need for sugar or starches but other
people really feel a lot better when
they are eating those starches even if
you’ve previously done really well on
low-carb in the past and you’re suddenly
feeling sluggish adding in like that
tapioca I think tapioca is allowed on
here I’m not super awesome at AIP
this is Walz protocol I think she went
yet nine cups of veggies a day that can
be a struggle cooking them down helps a
lot I mean veggies are good and it gives
you a lot of variety prep meal prepping
can definitely help getting those nine
cups of veggies in a day and really so
if autoimmune is your main symptom this
is something that you can use arrowroot
flour as well
if autoimmune is your main symptom
that’s probably and it’s not solved just
by eliminating grains a lot of people
can solve their autoimmune problems just
by eliminating like gluten and grains
and going on a loose Paleo diet but if
that didn’t work AIP might be your best
bet and you might not need to do
something as strict as gasps next we’re
gonna talk about this whole xxx whole
xxx is an allergy elimination diet and
it also eliminates dairy this could be
your least restrictive diet if you just
need to change your habits if you know
that you have the habit of putting like
too much sweetener in your coffee and
going and getting donuts when your
office has them you might just need that
reset if you have bad habits and that’s
what’s causing like a little bit of
weight gain or a little bit less energy
or you just know you could be doing
better this is a great temporary diet
and it is really strict but it’s only
for 30 days and the goal isn’t
necessarily to solve a health problem as
much as it is to reset your habits and
she is no alcohol for those 30 days to
which I think no alcohol and no dairy
and those ones are things that people
don’t like to do
and I think that a lot of us can really
benefit from that so next up is 21 day
sugar detox I like that it’s just three
weeks there’s three different levels
that you can have and this is just
really if you want if you are having a
hard time like with your sugar and your
carbs but you want to do keto this might
be a good transition or again just like
whole 30 if you just need a reset and
you’ve got three weeks like a lot of
people will do this in January or again
like Spring Break 21 sugar D 21 days 30
talks is a great reset and yeah there’s
three different levels and it’s like
it’s great if you want to grab like your
mom’s group or something like that and
just all join together and do this
together paleo is going to be probably
most people’s least restrictive diet and
what I like about this is that you can
do the 80/20 principle with it is it
does remove all of the stuff that just
gives us chronic inflammation but if we
go out over to someone’s house like you
can just opt not to eat the bread and
eat whatever they serve but you don’t
have to like go in with a microscope and
look at all of their recipes and look at
all the ingredients in their fridge
because that can be just feel really
intrusive socially so paleo is kind of
like choose what you want you can do
paleo is dairy-free I think these are
both paleo this is primal is with dairy
I recommend that most people at least
take a 30-day break from dairy and then
try introducing it I do have a symptom
checker that I’ll link to down below so
that you can kind of track what’s going
on when you reintroduce foods and it’s
just a quick little chart is what I use
for my own daughter when we were doing
autism recovery so paleo is grain free
sugar free starch free again to make
this less restrictive and so you don’t
feel like you’re eating all the time
cooked fruit can really help you get
those calories in if you’re having a
hard time meeting calorie needs when I
was breastfeeding my babies just
especially my first two they just breast
fed that’s how they got all of their
nutrition they didn’t eat solids really
enough to like sustain them on anything
until after they were a year and
were both like big nursers and so I had
a hard time keeping the weight on when I
was not feeling starving all the time
when I was breastfeeding and so that
cooked the cooked veggies with lots of
fats and then the cooked apples like
applesauce even add in some butter into
your applesauce or ghee ghee is really
easy to make if that helps you not have
to spend a ton of money on ghee um I’ll
have to put that up I do have a video on
that that’s in my freezer cooking class
and then that’s another thing you go up
on the top of my site having meals
prepped so you’re not having to prep all
the time helps a lot so that’s my
freezer cooking class um it’s I need to
update some of this stuff we have I
think twelve cooking units right now but
it just helps you to be able to pack all
your freezer full of food that is
allergen friendly easy to digest and
because we’re freezing it it is all
cooked and I like I said I am kind of
biased I feel like cooked food is a lot
easier for me to digest and so I think
that might be the case with a lot of you
as well we’re just a paleo primal so
keto um he knows probably gonna be your
least restrictive diet if like the
biggest restriction in your life is
either mental health issues or it’s
carrying an extra weight or PCOS those
three things probably the benefits of
being on keto are going to outweigh that
you like you have to count your carbs
which is annoying and that’s like we
don’t I don’t like counting either um
and also it’s going to outweigh that
like you can’t have carbs like you can’t
have nc’s and peaches which is just like
stupid and it’s not that you can’t like
you can try them and see if your
symptoms come back or not it’s not it I
don’t know I guess there’s no judgment
associated with this it’s just you need
to decide at every like every three
months they kind of check in with myself
and say is it better for me like am I
gonna miss peaches that much or should I
just eat them and like deal with the
mental health symptoms that come back
from
and so this is something that’s gonna be
the same for you like if you’re doing
this for weight loss and you’ve lost
like 50 pounds and then summer hits and
you’re like in the middle of you have an
orchard in your backyard and you really
want to eat those peaches maybe just go
off and go to primal or paleo for a
couple of months and then in the fall
when the produce is like not as exciting
anymore
go back to keto and so that’s really
what we’re looking at when we’re doing
least restrictive diet so keto is like I
would say the reason that it’s less
another reason it’s less restrictive at
least for me is that it controls my carb
cravings like I really don’t care like
people can bring a box of donuts into my
house and I just don’t care they can
order pizza and eat it and it doesn’t
bother me because it does control my
carb cravings and it suppresses appetite
a little bit as well carnivore diet this
is a pretty restrictive when I put this
up at like a 10 on the restrictive scale
so the carnivore diet is that might be
your least restrictive diet and it’s
usually some people will do it for years
at a time it’s usually temporary though
okay so the carnivore diet is a very
restrictive diet I would say it’s a 10
the reason that people find like you’ll
find like gung-ho enthusiasts for the
carnivore diet it’s probably because
they had food allergies they weren’t
addressing and so you get rid of this
food allergies and you get rid of the
associated brain fog you get rid of um
like chronic sinus infections hives all
that kind of stuff or just low energy
kind of our diets probably like almost
always going to put you in ketosis so
you get the benefits of being in
fat-burning mode over sugar burning mode
which we kind of touched on with the
keto diet and this is this is kind of a
last resort and if you are doing this I
would go from carnivore diet and then
try the gaps introduction diet and then
take this is I have the stages written
out on my blog somewhere – I can find
and link but this is the e-book that I
have that goes with it I would not stay
on the carnivore diet personally I don’t
I don’t think that that’s awesome
four years at a time there’s lots of
people that would disagree with me but
it’s a good reset and then just like
that and this is like also a 10 out of
10 on the difficulty like restriction
scale but it’s also incredibly temporary
so a lot of people now and this has been
common and a lot of cultures kind of
forever the hair doing fasting and water
fasting or like coffee fasting and this
is something that I use if you fast for
24 hours you can get into ketosis really
fast it’s kind of thought that anything
that fasting over 12 hours at a time so
even if you just everyday fast from 6:00
in the evening all the way through to 11
the next morning which is usually what I
do if you do all of that fasting then
your body is kind of going into
autophagy mode which means that it’s
instead of slowly detoxifying all the
cells that are like obviously ourselves
don’t last forever we’re like constantly
rebuilding them and so the theory behind
fasting is that after 12 hours your body
goes into autophagy mode and it’s like
detoxifying on rapid speed it’s I’m not
even sure why I think it’s because it’s
not busy digesting your food like your
food should have been almost all
digested from your digestive system
after 12 hours and so then your body
switches over into cleaning out the
cells that are bad replacing them
repairing detoxification fasting water
fasting makes me tired it makes me a
little bit grumpy like you just you
don’t eat I think is less than 50
calories a day so like I’ll have black
coffee which I was like a couple
calories in each cup so I can only do
this if I have like three days like it’s
not like I’m in bed but I’m tired and
I’m not energetic and I’m probably not
in the best place to parent my children
so I just do this like if the kids are
in school and I don’t have a lot going
on and I’m not stressed out about
anything else is I’ll do like a 48 to 72
hour fast a lot of people do five-day
fast I haven’t gotten up to that much
just because it seems like stuff comes
up for me that’s stressful and I can’t
fast anywhere without you know taking I
don’t want to take out
my stress because I’m not eating on the
people around me so I choose to eat so
this is um fasting can be so that is
least restrictive because it is so
temporary if you’ve got like there’s a
fasting video I think it’s not enough
likes or maybe it’s on Amazon Prime I
think it’s free or it’s like a dollar
ninety-nine or something but they it’s
like a fasting Center where people go
there they talked about this one guy and
he drinks he has some job as probably
sales where he’s drinking with clients a
lot and it’s just like catalinus liver
so he goes once a year and does like a
three to five day fast at the center
where they focus on detoxification and
his liver enzymes or whatever returned
to normal you’ll have to watch the
documentary which I did link to up here
it’s the science of fasting and this is
a complete guide of fasting and I listen
to this on audiobook it’s really it’s
really a long book this is actually what
I do when I fast is I just listen to
this book and walk around my
neighborhood a lot hit stop eat this is
intermittent fasting how I talked about
that over 12 hours your body switches
over into Auto Fuji mode so eat stop eat
is like a 12 to 48 hour fast kind of
whenever and thus intermittent fasting
is when it’s called extended fasting I
think if it’s over 24 hours and
intermittent fasting if you’re eating
under 24 hours in general it’s not like
a hard and fast rule so that’s it that’s
um kind of the least restrictive diets
I’m hoping that you can find one that if
you’re just on a super restricted diet
because you know it works and you don’t
want your symptoms to come back maybe
you got some ideas of how you can sort
of like merge together some or add in
something from another diet too late to
make what you are on the least
restrictive for you or if you’re on like
a gluten-free diet but your symptoms are
still like you’d rate your symptoms at
like a eight or a nine
for how much they’re impacting your life
maybe you just got the encouragement
that it is less restrictive for you to
just deal with not having there not
being able to eat and all that different
kind of food and go on that specific
diet for hopefully a temporary period of
time thanks for joining me
I’m gonna be unpacking in more detail
each of the diets I just talked about in
this series so I look forward to seeing
you there you can subscribe over there
and other videos that are related will
be here thanks so much