Hey, everyone. Dr. Axe here. Again, so excited that you ...

Hey, everyone. Dr. Axe here. Again, so excited that you guys are taking part in the Healing Leaky Gut program here. You know, leaky gut is a condition that affects so many people, and really over 80% of people today have some form of leaky gut. I'm constantly getting questions about what diet is best for leaky gut. Obviously I've laid out a very specific diet for you as part of this program, and customized fiveplus different diets as part of this program to help you overcome leaky gut. But I do want to talk about the other diets out there that have been effective in treatment in different areas and different types of leaky gut.

And, so, I just want to spend some time going over about 10 or 11 of those different types of diets. And some of the diets I'm going to cover are going to include going a gluten-free diet, Paleo diet, autoimmune diet, GAPS diet, elimination diet, a FODMAPs diet, elemental diet, intermittent fasting, TCM -- which stands for Traditional Chinese Medicine -- diet, a traditional diet that was started by Weston A. Price, and then my leaky gut diet for the five gut types. And so those are the different diets I'm going to go through, and really talk about how they can be used in treating specific conditions. Some of these diets are better for a condition like SIBO. That's small intestinal bacterial overgrowth. Some are better for IBS. Some are better for food allergies or food sensitivity reactions. And so I'll go over sort of the benefits and the negatives of some of these different diets.

So, let's start off with a gluten-free diet. Now, the gluten-free diet is probably the most popular overall of all of these diets, probably next to Paleo. And a gluten-free diet is something that really is sweeping the nation. You look at the number of foods today, different things that say gluten-free. I will say, if you have leaky gut, gluten is not the only issue. So, that's sort of the big problem, I would say, right off the bat with a gluten-free diet, is that you can go gluten free and still be eating animal crackers with lots of sugar, and hydrogenated oils, and other foods that aren't necessarily good for you either, that can still cause intestinal inflammation and cause leaky gut. So, again, going gluten-free is great.

Now, about 1.5 million people suffer from sensitivity to gluten, according to research that's out of the University of Maryland, and there are a large number of people that suffer with celiac disease, okay? So, a lot of people, which, I think it's about 1 in 130 people or so have celiac disease. But one in seven people have a gluten sensitivity. And so gluten intolerance is 30 times more prevalent than celiac disease. And, so,

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that's just an important thing to remember is that gluten, there are a lot of people sensitive to that. And it says one in seven, and that's with an actually outward reaction that's probably just an IGG reaction, or maybe just an IGG. So the truth of the matter is one in seven is lowballing. The amount of people with gluten sensitivity is probably much closer to one in three people, I would say. About 33% of Americans, probably, or more -- it might even be 50% -- are somewhat sensitive to gluten. And, so, again, you can see that number is very high.

The biggest gluten-containing foods that you want to stay away from are typically wheat is by far number one. But wheat and barley, and then number three is rye. Now, rye doesn't have near as much gluten as wheat does, and actually, people tend to do better, especially with sprouted rye, but that is on the list as well. And, so, again, gluten-free is a popular diet. So the positive of gluten-free is for some people, they go gluten-free, they're going to notice a tremendous difference in their overall digestive tract.

And gluten is a sticky protein that's found in wheat products today, okay? So it's a very sticky protein. And, the issue is, though, is that gluten is very hard to digest, and we know grains can be inflammatory. But what's happened today with a lot of our grains from wheat, for instance, have been hybridized, so now it contains at least double the amount of gluten compared to an ancient wheat bread, like an einkorn wheat, okay? And so we know that it's much, much higher in gluten, our traditional wheat today, which is in almost every, every product out there. But again, going gluten-free is great for some people, and this is one of the foods that I really want you to look at. If you are consuming gluten, really listen to your body. See if it changes your bowel movements, or your skin, or if you have a reaction like your nose running. Any of those things. Or you get tired. Like, get fatigued afterwards. Those are all warning signs that you are gluten intolerant. And so you really want to watch for that.

Now, I want to mention, some people actually do okay with gluten. And, once you overcome leaky gut, you get your digestive system much healthier, then some people can consume gluten. But listen, nobody does good with gluten unless the grain is sprouted. So some of you might do okay with something like ancient grain or sprouted grain bread in the future, and you might do okay with that. And people going through this program, if you have more of a toxic gut, where more of your issues related to fats, maybe more it's related to toxicity. You might actually do okay

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with a sprouted grain bread here and there, and things like that, and do okay with that. But again, it just really depends on the person. And so again, I think everybody should be giving up gluten for part of this program. But some of you can probably add it back in if it's a sprouted version of gluten or a gluten bread, probably like a sourdough or a sprouted grain bread, you can probably do that a little bit in the future for some of you.

Some of the most common gluten-free foods that can be beneficial are a sprouted brown rice, sweet potatoes, quinoa, and then flour replacements, such as almond flour and coconut flour, also even sometimes chickpea flour and spelt flour are used, and can be gluten-free alternatives. And some oats are gluten-free, and some aren't. But, again, I think for most people who go through this program, you're best off giving up all gluten and really grains for a time period, and if you are going to consume grains, or if you're one of the gut types that does okay with, let's say, quinoa or sweet potatoes or something like that, then that's obviously okay. But again, gluten-free positives is that you're getting gluten out of the diet. Negatives is that again, the gluten-free diet today can include foods that are still inflammatory. Definitely is not comprehensive for a condition like leaky gut.

The next diet probably, along with gluten-free, is the most popular diet that so many people are following today, whether they have leaky gut or not, is the Paleo diet. And the big benefit of the Paleo diet is it removes grains, which are typically inflammatory -- including gluten -- from someone's diet. So, that's a huge positive. Also, the Paleo diet is beneficial because it focuses on eating a lot of meat, along with vegetables and fruits, which are typically much easier to digest. The issue that some people with leaky gut will run into on the Paleo diet is that they sometimes will over-consume animal products, and it can be large amounts of meat every meal. Which, especially if you've got liver or gallbladder or bile issues, can cause some problems there. Also, one of the issues with Paleo is that, you might be consuming a lot of raw foods, and even certain nuts and seeds, and not everybody does well with those things. So again, Paleo diet, huge benefits in that it's grain-free. Big benefits in that it's a lot of fruit, or some fruits and vegetables, and a larger amount of meat, which are typically good for people with leaky gut and easy to digest.

So some people follow a Paleo diet, and they will see some good results. But again, with Paleo diet, for other certain aspects . . . let's say somebody has SIBO or other

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issues. Some people on Paleo consume a lot of fat. Again, that can be a problem for people. Or, they might also do a lot of nuts and seeds. And doing a lot of nuts and seeds, for some people with leaky gut, especially if somebody has maybe more autoimmune-like issues, that's going to create a very sensitive . . . or have food sensitivities, that's going to be an issue, as well. So, again, the Paleo diet, for some people, can work very, very well with leaky gut, and for others, it's not going to work as well. But again, the Paleo diet, there are definite benefits for weight loss and burning body fat, definite benefits for reducing inflammation, which is crucial for healing the body. So definitely some benefits there.

The next diet that is used for leaky gut oftentimes is the autoimmune disease diet. And there are several versions of the autoimmune disease diet. There's a Paleo autoimmune, there's a general autoimmune. And the autoimmune diet really looks to remove things that create an immune reaction. And that can be . . . and this diet is one of the most restrictive diets out there in ways. And, so, where the autoimmune diet may say you're not going to do any grains or gluten, but also will say no nuts and seeds, and no beans. Also, it removes a family of foods called nightshades, and nightshades, many people can have . . . I shouldn't say many, but a certain population can have a reaction to nightshades. Nightshades include typically the skin of certain plants, like eggplant. Tomatoes are on that list, as well. And you can look up nightshade food lists. But, again, staying away from foods that are in the nightshade family are something else that they would do.

Now, I want to mention this about autoimmune, or even jump back to Paleo. The Paleo diet also says no . . . it depends. Some Paleo says dairy, some says no dairy. And so it really depends there, as well. But the autoimmune disease diet would also typically probably, say no dairy. But they would say something like sweet potatoes are okay, and certain starches. And, so, again, the autoimmune disease diet is going to really focus on vegetables, fruits, things like sweet potatoes would be in that mix, and probably some organic meat. And then that might be it. That really might be the entire diet together. So you can see it's very restrictive. But for somebody, especially if you have severe sensitivities, following more of an autoimmune protocol can definitely be beneficial.

One of the things the autoimmune diet doesn't do, though, is look at some of the key things that are found in something like the TCM diet, which is traditional Chinese

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medicine, where they're really getting into certain foods that also really nourish specific organs. And, so, that's an aspect I like that's not involved in the autoimmune disease diet. A few other nightshade foods. I mentioned tomatoes and eggplant. Also, potatoes. Regular potatoes are in that mix. Goji berries. Any type of peppers, even bell peppers are in there, and cayenne pepper. So all of those are included in there, as well. So, again, there's a number of foods you really need to be careful with if you're on the autoimmune disease diet.

The next diet is the GAPS diet, and the GAPS diet is one of my favorite diets. And, I think if somebody asks me, in terms of mainstream diet, aside from the diet that I teach, that is very beneficial for leaky gut, my first diet I would say is the GAPS diet. And GAPS stands for Gut and Psychology Syndrome. It was a diet created by Dr. Natasha Campbell, a doctor out of the UK, a medical doctor. And, basically, it really focuses on consuming a diet that's very easy to digest.

So, if you look at, okay, what's the easiest thing for your body to digest, that would be the GAPS diet. And the GAPS diet actually has six stages to it, and it basically starts off where Stage #1 is really just consuming bone broth soup, and that's really it. And, so, bone broth, it could be chicken or beef bone broth that you're making in the crock pot or a slow cooker. And, then throwing in certain vegetables, typically very easy to digest vegetables, like carrots, would be in there, collard greens, cauliflower. And then some form of meat. Again, beef or chicken. But that's really what this is going to consist of. Also, squashes. But, it's going to be a big bone broth soup, and you're really going to do that every single meal as part of Stage 1 of the GAPS diet.

Stage 2 of the GAPS diet, you'll add in easy to digest fats, such as raw egg yolks, ghee, coconut oil, and avocado, okay? So, those healthy fats you'd add in Stage 2, see how your body responds to those. And, I often get asked, on the GAPS diet, how long are the stages? Well, the stages really depend, and the stage might be anywhere from three days, or as long as a few months. I typically say, hey, stay on each stage for two weeks and see how you do with that. Or one month, and see how you do. But again, typically it's two weeks. So Stage 2 is you're adding in those healthy fats.

Stage 3 of the GAPS diet, you're adding in some things that are maybe a little higher in certain types of fiber. You're going to add in nut butters that are raw and sprouted. You're going to add in maybe coconut flour and almond flour. Now, when you're

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adding in coconut and almond flour, you're not overdoing it. You're adding in a maximum of 1/4 cup for a serving. So, it really is a smaller amount. But, you are able to add in some almond and coconut flour. You're able to add in fermented vegetables at that time, like sauerkraut. Also, fermented yogurt. And, it's not just any yogurt, but 24-hour fermented goat's milk yogurt or kefir you can add in during this stage, as well. Also, cooked asparagus, cabbage, celery, and dried herbs. Or, I'm sorry, fresh herbs, you can add in Stage 3.

Stage 4 of the GAPS diet, you can add in some veggie juice such as, like, a carrot/ cucumber juice, grilled and roasted meats, dried herbs, and extra-virgin olive oil and flaxseed oil. Those are added in in Stage 4.

Stage 5 is fruits. Homemade applesauce, pear sauce, cucumbers that are peeled, mangoes, tomatoes, vegetable juices. Those things are all added in in Stage 5.

And Stage 6 really opens it up. You can do fruits that are raw. So, before it was just cooked fruits. Now you can do raw fruits. And in the GAPS diet, overall the GAPS diet, it does eliminate, for the most part, all grains. You can do basically all vegetables, all fruits, wild-caught fish, and any type of meat, nuts, and even beans. Beans are allowed. Certain kinds of legumes. Now, not all legumes, but some of them are allowed, such as navy beans and lima beans that are soaked, are allowed on this diet. And, then lots of different types of fat. And, then dairy that's raw and fermented, as well as all spices. But you sort of get the point. It's a diet that's still somewhat restrictive, but there are plenty of foods you can eat.

And, so, again, the GAPS diet, one of the biggest benefits is really its emphasis on bone broth. And when you're consuming bone broth, it is so nourishing to the gut. It's got the amino acids, proline and glycine, as well as glutamine, to help repair and restore the small intestine. And so again, as you can see, it can be a very beneficial, if not the most beneficial, diet. And if you want to learn more about a full GAPS food list, you can do a Google search for "GAPS diet." And that can also expand into recipes that you're looking at in the GAPS diet.

In terms of negatives of GAPS diet, I don't really have any. The biggest negative would be that unlike the diet that I teach with the leaky gut diet, or the five gut types, you're not necessarily getting all the foods that really nourish those specific organs.

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