Digestive Health 101 (with REAL Food) by Aglaée Jacob, MS, RD, author (May 2014)

Digestive
Health 101by Aglaée Jacob, MS, RD, author
w w w . r a d i c a ta m e d i c i n e . c o m

Aglaée’s story
• Conventional registered dietitian
• Always had good digestive health
• Didn’t what to do with my IBS/GI patients

Aglaée’s story
• Parasite infection while traveling
& volunteering in South America
• Was treated, but symptoms remained
– Post-infectious IBS, FODMAP intolerance & SIBO
• Strongly believed that nutrition could help but
standard recommendations (low-fat, high-fiber
diets with everything in moderation) DO NOT work
• Started my own elimination diet – down to 5 foods
Inka trail,
Perú

Aglaée’s story
• Parasite infection while traveling
& volunteering in South America
• Was treated, but symptoms remained
– Post-infectious IBS, FODMAP intolerance & SIBO
• Strongly believed that nutrition could help but
standard recommendations (low-fat, high-fiber
diets with everything in moderation) DO NOT work
• Started my own elimination diet – down to 5 foods
• Successfully healed myself and helped others
• Wanted to share the result of all of my research
& experience with myself & clients in a book
Digestive Health with REAL Food
Inka
trail, Perú

why is digestive health
SO important?
• Proper digestion
• Optimal nutrient absorption
• Protection against infections
• Barrier from wastes and toxins
• Autoimmunity? (link with leaky gut)
• Gut dysbiosis even associated with:
– Some cancers, obesity, mental disorders
Health starts in the gut! - Hippocrates

the perfect poop
 ideal frequency: 1-3 times a day
 ideal appearance: type 4
 plus: no straining, no undigested
foods, no foul odor
 transit time: 12-24 hours

signs that your digestion
might not be working at its best
direct symptoms indirect symptoms
 bloating
 belching
 flatulence
 diarrhea (more than
3-4 BM/day or loose stools)
 constipation
(less than 1 BM/day)
 straining, hemorrhoids
 undigested food in stools
 floating, pale stools
 abdominal pain
 cramping
 fatigue
 brain fog
 insomnia
 skin problems (hives, acne…)
 headaches & migraines
 joint pain
 asthma
 behavioral problems (ADHD…)
 depression, anxiety
 infertility
 inflammation
 autoimmune conditions
 weight problems (under/over-weight)

most common causes
of digestive issues
• IBS (irritable bowel syndrome)
• Post-infectious IBS
• Parasite infection
• SIBO (small intestinal bacerial overgrowth)
• FODMAP intolerance (incl. fructose malabsorption)
• Celiac disease
• Non-celiac gluten intolerance
• IBD (Crohn’s and ulcerative colitis)

normal intestinal permeability 

“Disease
starts in
the gut.”
-Hippocrates
[400 BC]

the power of REAL food
[case study – Crohn’s & psoriasis]
o 37 yo mom
o diagnosed with Crohn’s (1993)
& psoriasis (2012) after her pregnancy
o SCD diet since 2009
o started DHwRF protocol Spring 2013
o now:
o all digestive symptoms under control
o meds reduced by 25%
o skin looks awesome!
* photos used with client’s permission

the power of REAL food (2)
[case study – Crohn’s & psoriasis]
* photos used with client’s permission
April
2013
May
2013
June
2013
July
2013
August
2013
Sept
2013
Nov
2013
May
2014

grains
gluten
grains
gluten-free
grains
pseudo-
grains
 wheat
 barley
 rye
 oats*
 triticale
 kamut
 rice
 sorghum
 corn
 millet
 wild rice
 gluten-free oats*
 quinoa
 amaranth
 buckwheat
 chia
 teff

nightshades
potatoes (but not sweet potatoes)
eggplants
tomatoes
tomatillos
goji berries
ground cherries
paprika
bell peppers
most kinds of peppers (chili peppers, chili powder, jalapeño, cayenne peppers,
chipotle, hot peppers and Tabasco sauce; but NOT black and white pepper)
curry (often contains pepper)
ashwangandha (Ayurvedic supplement)
nicotine

problematic foods
processed foods

problematic foods
nuts
processed foods

FODWhat? …FODMAPs!
acronym synonym examples
F
O
D
M
A
P
fermentable
oligosaccharides
disaccharides
monosaccharides
and
polyols
short-chain
fermentable and
osmotically active
carbohydrates
fructans
galactans
lactose
fructose
polyols (sorbitol,
mannitol…)

Food groups High-fructose foods
Fruits
Apple, cherries, figs,
mango, pears,
watermelon, dried fruits
Vegetables
Artichoke, asparagus,
tomato paste
Sweeteners
Agave syrup, honey,
high-fructose corn syrup
(HFCS), corn syrup solids
Drinks
Fruit juices, soft drinks,
sweeter wines, port
wines, some ciders
Food category High-fructan foods
Grains Wheat, rye and barley, sweet corn
Vegetables
Onions, garlic, artichokes, asparagus,
Jerusalem artichoke, beetroot, broccoli,
Brussels sprouts, fennel, butternut
squash
Fruits Nectarines, peaches, watermelon
Nuts Pistachios, almonds, hazelnuts,
Seasonings
Onion powder, onion salt, garlic powder,
garlic salt, bouillon cubes, broth, stocks,
chicken salt, vegetable salt, vegetable
powder, dehydrated vegetables
Sweeteners Coconut suga
Other
Inulin, chicory root, fructo-
oligosaccharides (FOS), prebiotics
Food category High-sorbitol foods High-mannitol foods
Vegetables
and fruits
Apples, apricots,
avocado, blackberries,
cherries, nectarines,
pears, plums, prunes
and juices
Cauliflower, celery,
mushrooms, sweet
potato, butternut
squash, pumpkin,
peach, watermelon
Sweeteners Sugar-alcohols
Other
Gums, candies and
sugar-free items
Some beers and some
wines
Food category High-galactan foods
Legumes
Legumes, beans (chickpeas, red
kidney beans…), lentils,
hummus, soy-based products
Vegetarian
foods
Soy-based products like tempeh,
soy burgers and soy yogurt
Beverages Soymilk
Vegetables
Broccoli, Brussels sprouts,
cabbage, butternut squash,
pumpkin, edamame..
Lactose
Milk, commercial yogurt,
fresh cheese…

bad fats
How canola oil is made:
http://youtu.be/omjWmLG0EAs
refined oils:
 canola oil
 soybean oil
 peanut oil
 cottonseed oil
 corn oil
 sunflower oil
 safflower oil
 vegetable oil
 margarine
• Omega-6:omega-3 ratio
= inflammation!!!
• Often rancid and oxidized
• Poor nutrient density

healthy fats
other good sources of “hidden” fat
• egg yolks, fatty cuts of meat, fatty fish,
bone marrow, coconut milk, coconut
cream, coconut butter, unsweetened
dried coconut, avocado, olives…
for cooking for cold use
• coconut oil
• palm oil
• ghee
• butter
• duck fat
• tallow
• lard
• cacao fat
• olive oil
• macadamia oil
• avocado oil
• avocado
• guacamole
• homemade mayo
• homemade dressings /
& vinaigrettes

elimination diet
• Gold-standard method to
identify your food
sensitivities (more accurate than
testing!)
• Only need to do it once
(if done correctly)
• The goal is NOT to
eliminate food, but to
eliminate your symptoms
(digestive and other)

7 factors for gut-healing foods
1. real food, unprocessed
2. easy-to-digest foods
3. low irritant and low allergen
4. anti-inflammatory
5. nutrient-dense
6. carb-restricted
7. customized

gut-friendly foods
Food Photography by Savannah Wishart; Recipes by Aglaée Jacob in the book DHwRF
anti
-inflammatory
homemade
bone broth
healthy
fats
tasty
fermented
food
sneaky
burgers
(liver!)
flavorful
REAL food
nutrient-dense
sugar
-free
easy
easy-to
-digest

• sunlight and vitamin D
• sleep and circadian rhythms
• stress management
• rest and relaxation
• adrenal & hormonal health
• physical activity
• play and fun
• supplements
other important factors

Want more info or help?
my book & cookbook
online digestive health community
Coupon code:
“Radicata”
gives you 50% off
valid until May 31st
midnight EDT
work 1:1 with Aglaée
(from anywhere in the world via Skype)

Digestive Health 101 (with REAL Food) by Aglaée Jacob, MS, RD, author (May 2014)

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Digestive Health 101 (with REAL Food) by Aglaée Jacob, MS, RD, author (May 2014)

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