When I began to feel and look better, people started asking me exactly what I did to begin recovery from IBD (Ulcerative Colitis and Crohn’s Disease) and lose the weight (about seventy pounds). For me, it was a long process of figuring out what worked and what didn’t. Although everyone is unique, there are certain changes I made that seem to make a big difference for others, too. So I’m listing them here.
Note that I am keeping explanations brief. I will go into each step in greater detail in upcoming posts.
- Stop White Sugar in all its Forms
This is fairly obvious, but not easy for many to do. Sugar is everywhere in our food and reading labels is a necessity. That’s not easy when you’re sick and/or unfamiliar with the various names that appear on labels. But sugar is causing lots of problems—especially with inflammation.
Do yourself a favor and stop eating it for a day . . . then another day and another. Depending on how susceptible you are to sugar addiction, you’ll lose cravings in a few days to a month. But you’ll begin to realize the positive effects in a few days. For me, I’d describe it as feeling more like myself, less brain fog.
Don’t worry about the natural sugar in fruits and vegetables. The culprit is white sugar and its various forms, like high fructose corn syrup, that appear in junk foods and processed foods. If you focus on eating fresh, one-ingredient foods you’ll find it simpler to steer clear of the bad stuff.
- Get Rid of Grains (All Grains)
Okay, now I’m getting really crazy. Haha. If you’re a food addict like me, you’ll know deep down inside this is a necessary step. Others without food issues may not need to eliminate all grains, but you could find it to be well worth doing, at least for a time.
If you follow The Specific Carbohydrate Diet, and I recommend it if you suffer with IBD (Crohn’s Disease or Ulcerative Colitis), all grains are off the table for sure.
Wheat is the worst offender—almost always sprayed with pesticides and certainly modified in ways that make it more addictive and damaging to the gut.
Read Undoctored or Wheat Belly by Dr. William Davis for an eye-opening experience. He lists a number of components found in grains, such as gliaden (a protein in gluten), amelopectin A, wheat germ agglutinin, and grain phytates, which can negatively impact our health.
For example, in the gut gliadin is partially digested into small peptides (short pieces of amino acids, the building blocks of protein). These peptides are released into the bloodstream and reach the brain, where they bind to opiate receptors. These are the same receptors that opioid drugs like heroin and morphine activate.
Dr. Davis reports the effects of gliadin can include brain fog, paranoia, anxiety, depression, bipolar illness, and appetite stimulation. Appetite stimulation, he says, is common and can be overwhelming.
When I read this, the lightbulb went on. Finally, an explanation for my lifelong struggle with food.
When I stopped eating grains—even white potatoes—I was amazed at how the weight melted off. More amazed that cravings disappeared! And delighted that I was able to make decisions about what I ate. I wasn’t a slave to sugar and flour any more. I could actually decide what I would eat and when!
That simple ability proved to be life-altering, especially as I faced the ravages of IBD induced by a course of prescribed antibiotics. (A story for another time.)
- Eliminate Dairy (at least for now)
I thought this would be much tougher than it is. YMMV. Dairy products contain unwanted hormones and antibiotics. Lactose in dairy products and a protein called casein in cow’s milk can create inflammation and havoc for a lot of us, especially those with IBD. Although The Specific Carbohydrate Diet for IBD allows eggs and many cheeses, I found eliminating them helped me a great deal.
For a while I wondered if I could manage without eggs. But as time went on, I didn’t miss them. After about four months, I decided to try a couple of hard boiled organic eggs. The next day I felt generally lousy. Couldn’t put my finger on exactly what the problem was—I just felt out of sorts. Enough to deter me from eating them again. And that “out of sorts” feeling hasn’t returned.
You may want to try eliminating dairy to see if you feel better without it. And if you’re suffering with IBD, I suggest following The Specific Carbohydrate Diet recommendations regardless.
- Go Plant-based: Eat Mostly Vegetables and Fruit
Here’s where we finally find out what-the-bleep-we-can-eat. For most of us on the traditional SAD diet (Standard American Diet), French fries are considered a vegetable. I found out the hard way, fries are really not. Sadly, not even sweet potato fries are good for you.
On the plus side, I discovered a wonderful world of delicious food—and it’s making me well! Joyful, even. Vegetables and fruits are powerhouse foods packed with nutrition and the power to help you heal.
Choose organic whenever you can, in order to decrease your exposure to pesticides.
If you suffer from IBD, cook vegetables, especially at first. Aside from bananas, you may also need to cook/bake fruit. Avoid salads—lettuce tends to be among the most contaminated ingredients and may also be tough on the gut.
A note on Fiber: One of the advantages of eating more fruits and vegetables is they are good sources of dietary fiber. It may seem strange, but the more fiber I consumed, the more my health improved.
Several of the physicians I consulted when I was first diagnosed with IBD insisted that food has nothing to do with it. Intuitively, that seemed wrong to me. As I researched, I found others agreed that food can help heal, and fiber is helpful.
I will delve into this topic in a future post.
- Cut Back on Animal Protein
and/or Choose Wild Caught Fish, Organic Free Range Chicken, Grass Fed Beef
Unfortunately for meat-lovers, all animal products are inflammatory. If you are in the throes of Crohn’s or Ulcerative Colitis, you may find cutting back on meat helps tremendously. If you don’t want to do that, choose wild-caught fish, organic free-range chicken, or grass-fed beef.
When you’re sick or debilitated it’s easy to choose prepared foods at the grocery store or take out. Be extra careful here. Even though my local grocery store advertises their prepared roast chicken is antibiotic-free, the chicken has a marinade containing carrageenan. This food additive is not allowed on the Specific Carbohydrate Diet, and I’ve found others, such as Dr. Greger on NutritionFacts.org, questioning its safety.
Personally, I found a big improvement when I stopped eating that chicken. I now choose organic free-range chicken and prepare it at home. When I eat out, I’ll be as careful as I can about my menu choices.
- Hold the Seeds and Nuts (for now)
Seeds and Nuts are highly nutritious choices for most people. But if you have allergies, sensitivities, or are suffering with IBD, they can be problematic.
Nut butters may work for you if you choose one without additives such as sugar. I now use an almond butter (Trader Joe’s) with no other ingredients. Put it atop banana and it’s a simple, delicious treat.
- Add Powerful Supplements
Depending on your situation, supplements can be extremely helpful. A high-quality daily multivitamin has helped me. If you’re suffering from an autoimmune condition or want to keep inflammation at bay, you may consider some or all of the following supplements.
Do speak with your doctor before starting on any supplement or medication. Drugs you’re taking could interact, so take that advice, please.
Probiotics: The Microbiome is the hot topic of the day. Researchers continue to find new and surprising ways bacteria play an instrumental role in our health or lack of health.
Most over-the-counter probiotics have a relatively tiny amount of necessary bacterial strains, but some do help by contributing to the “good bacteria” we need to replenish for a healthy gut.
Renew Life Colon Care Formula has made a noticeable difference for me.
Turmeric/Curcumin: This spice is a miracle as far as I’m concerned.
A powerful anti-inflammatory, curcumin (one of the most clinically studied components of turmeric) has been key in lowering inflammation in my body. Bleeding due to IBD has stopped. Joint pain has greatly diminished. Pyoderma Gangrenosum, horrible, painful skin lesions that are an autoimmune complication of IBD, are almost fully healed.
Again, YMMV. For me, Terry Naturally Curamin, Extra Strength has helped. It took probably a couple of months for it to kick in. I’ve talked to others who have had immediate relief with it. We are all unique.
Megafood Daily Tumeric powder is blended with Piperine, a black pepper extract that helps absorption. I found this seemed to kick in faster, but that might just be me. I continue to take this and Curamin daily. My goal is to take 2-3 grams of curcumin per day.
Boswellia: Another anti-inflammatory powerhouse, Boswellia is included in
Terry Naturally Curamin, Extra Strength.
Ginger: A great anti-inflammatory, ginger is a delicious addition to food. You can supplement with it, as well, though I have not . . . yet.
CBD oil: CBD (Cannabidiol) is a Phytocannabinoid found in the hemp plant. It is free of THC and does not get you high. It works within the human Endocannabinoid System.
I found an almost immediate improvement when I started a tincture of CBD under the tongue morning and before bed. I started at 5 mg twice per day and increased the dosage from there—a recommendation from a company rep. When I was feeling better (IBD symptoms gone), I lowered the dosage back down.
I have since read some companies recommend starting with a higher dosage and work down. Again YMMV. I have not spoken to a physician who knows about CBD or has any opinion on it. So it’s still the Wild West when it comes to CBD. I’ve heard many anecdotal stories that CBD has helped people with autoimmune conditions, but it’s still controversial.
Definitely do your research before jumping in. When you can buy CBD oil everywhere from gas stations to boutiques, you have to wonder. I will be reporting my experience and recommendations in a future article.
- Consider Removing Nightshades
Nightshades include tomato, eggplant, bell peppers, cayenne pepper, and paprika, which are nutritious foods for many. The common ingredient in all of these foods is an alkaloid called solanine. In high doses, solanine is toxic.
But there is no research which supports the idea that solanine causes inflammation or arthritis pain. However, it’s possible to have a food sensitivity or allergy that does cause those problems.
If you have joint pain, it’s worth experimenting with eliminating these foods from your diet. I found it helped.
- Have an Advocate
Your head might be swimming right now after all these potential do’s and don’ts. If you’re sick or in the middle of trying to recover your health, a giant to-do list may seem impossible.
That’s where your advocate comes in. Ask a family member or friend to help you navigate this process. Especially when it comes to medical appointments. You may think you’re understanding your doctor’s advice and recommendations, but it’s likely at least some of it is going over your head.
Add in dealings with insurance companies, and it can get overwhelming fast.
So please do find someone you trust to walk through this with you.
- Remember the Power of Prayer
It’s so easy to forget, even if you’ve had prayers answered before. Illness can steal away your attention and any semblance of ability to focus. Before you know it, you’re in the depths of despair, fear, doubt, insecurity.
Please do visit our page on Faith for resources to help you focus on God. When you do, you can experience peace beyond understanding.
In summary, these ten steps have made a huge difference in my life. Just a few days ago, I received a test result from my gastroenterologist showing inflammation in my body has greatly decreased from where it was a few months ago. Well into the “normal” range.
Personally, I’m convinced that diet plays a key role in our health and recovery from serious illness. I’ll put myself out there to say, food is medicine. I’d love to hear your comments.
Sources:
Breaking The Vicious Cycle: Intestinal Health Through Diet
by Elaine Gottschall
Undoctored by Dr. William Davis
Wheat Belly Slim by Dr. William Davis
