Restricted diet- Snack and meal ideas please!

[Bernadette_Abraham]

Hi @Rania – I know it can feel overwhelming and very restrictive when you’re trying to follow several dietary restrictions at once.

So let me share a framework and resource to help you build your own meal plans based on what you CAN have, instead of everything you have to avoid. This makes it feel more doable, and you’ll feel relieved to see the number of options still available.

So #1 – think VPF+C as the guiding meal-building principle. Here’s a refresher lesson if you need it. This ensures that you’re still bringing on board the major macro nutrients despite all the restrictions.

2. Build your VPF+C meals and snacks from these “allowed” foods below (I suggest you print them out and keep on the fridge until you get the hang of it):

V — Vegetables
Zucchini, carrots, cucumber, bell peppers, green beans, lettuce (romaine, butterhead), arugula; bok choy, napa/green cabbage, kale; chives, scallion green tops, leek greens; parsnip, turnip, rutabaga, kohlrabi; broccoli florets*, celery sticks*, pumpkin/winter squash*. *Keep FODMAP portions modest.

P — Proteins
Fresh chicken, turkey; fresh beef, pork, lamb (not aged); frozen-at-sea white fish (cod, pollock, haddock, sole, perch/trout). Eggs if tolerated. Avoid cured/processed meats, canned fish, shellfish; cook plain and freeze fast.

F — Fats & flavor
Oils: extra-virgin olive, refined coconut, MCT, macadamia.

Whole-food fats: olives, coconut cream/flakes (1–2 tbsp).

Seeds: pumpkin or hemp (1–2 tbsp).

Seasoning: sea salt, garlic-infused oil, parsley, basil, chives, thyme, oregano, ginger, turmeric. Skip vinegars/soy sauce; hold nuts except macadamias if sensitive.

C — Starchy Carbs (GF)
Rice (white, jasmine, basmati), rice noodles/crackers; quinoa, millet, buckwheat; potatoes (white/red) and small serves sweet potato; polenta/cornmeal, corn tortillas (GF); GF pasta blends; GF oats only if tolerated.

For sweet cravings, choose these fruits in small amounts:

• Blueberries (~¼–½ cup), grapes (½–1 cup), cantaloupe or honeydew (~¾ cup), dragon fruit (½–1 cup), passionfruit (1–2), pomegranate arils (2–3 tbsp), fresh cranberries (up to ¼ cup cooked), rhubarb (½–1 cup), starfruit (1 small; avoid with kidney issues).

• Note: kiwi/raspberries/citrus/banana are flagged in SIGHI as problematic—trial later only if doing well.

3. Here’s how to put it all together:

• Main meals (VPF+C): pick 1 Protein (size of fist) + 1–2 Veg (2 handfuls) + 1 Fat (a little goes a long way or more if you want to gain weight) + 1 Carb (depends on goals, but assuming you need to gain weight, 1-2 cupped hands for starters).

• Mini-meals/snacks: combine P + C, F + C, or Fruit + P/F using only items above (e.g., chicken + rice cakes; rice cake + macadamia butter; blueberries + coconut flakes).

Additional tips:

• Buy very fresh, cook plain, cool quickly, freeze within 1 hour, reheat from frozen; avoid leftovers >24h.

4. If this still feels overwhelming, then I can recommend the RealPlans.com website/app which provides recipes (with video instructions), meal plans, grocery lists and more, based on your dietary restrictions. They offer a 10-day refund guarantee if you’d like to try it.

We’re also happy to review your meal plan / snack list once you put it together based on your food preferences. Just upload it once done and we can provide feedback.

Hope this is helpful. Let me know if you need anything else.

[R-S]

Thank you so much for all the excellent advice and all the suggestions, I am trying to keep a diary and take it day by day or more like meal by meal within the restrictions you mentioned and the handouts you have here and just researching the food prior to eating. I do have a question, I am facing an issue with eating, sometimes I eat something within the categories I mentioned but end up feeling horrible after, especially feeling like loss of breath or more dominantly feeling like my abdomen is overloaded and full or generally uncomfortable and palpitations and like it makes me get so uncomfortable in my chest which naturally impacts my anxiety and hypochondria even but there is no heartburn but lots of belching at times and general discomfort/( yes lots to do with my gut brain dysfunction due to anxiety or sometimes from the food itself), is there anything I could take or do (besides eating hygiene) when that comes up to help ease the symptoms post eating? Not the most ideal but have been taking some simethicone sometimes that *sometimes* brings relief but I just hate taking it, or drinking something like chamomile and also got a colon relief chewable (has Sunfiber AG/ Bifido Lactis and Lactobacillus acidophilus) it was recommended by the gastro when I unfortunately decided to take the Xifaxan, not sure it helped or did any benefit except sometimes but have not been taking it regularly either, another question is eggs, sometimes I tolerate them and sometimes I don’t, it confuses me really and same goes for hummus (sometimes it works well for me and sometimes it doesn’t even if it is homemade and garlic free and minimal tahini), is there a reason for that? Sorry if I wrote too much and things seem scattered. I have now been taking Slippery Elm thrice a day for 15 days, but I feel like its not coating as it did. I have also introduced Okra and will soon introduce the cabbage juice and Aloe Vera and sea moss (when its arrives) just doing one by one at once. Thank you so much.

• This reply was modified 1 month, 2 weeks ago by  R-S.

[Bernadette_Abraham]

Hi @Rania – it sounds like you might be experiencing food sensitivities. The inconsistency usually stems from the fact that it’s a delayed immune reaction unlike a food allergy which is immediate. Food sensitivities (to the same foods) can appear shortly after eating the offending food to several days later, which makes it very hard to track.

Keeping a food diary is a really good idea but it’s not always clear-cut as you’ve experienced. But definitely keep track and write down symptoms daily. You might start noticing a pattern.

As for controlling the digestive symptoms you experience after meals, you might want to consider something like Iberogast for rapid relief as needed, or digestive bitters to help support overall digestion such as Dr. Shade’s Bitters No 9 or Gaia Herbs’ Sweetish Bitters. See handout for bitter foods you can include too plus other brands.

[R-S]

Thank you so much!

While I navigate my nervous system work first and foremost (that is bringing up more than I wanted), and manage the chronic stress from withdrawals and their impact, and my overall state staying in a constant fight or flight, naturally my digestive system is firing up left right and center while lacking essential nutrients that now (thanks to your suggestions) slowly working on, I am following this diet that I understand could potentially also help me calm down, I am confused if I am doing too much to myself while following this diet or is this the right approach? Also in regards to getting Iberogast and digestive bitters, or using suggestions from the digestive bitters handout, would it be okay to just stick to the natural way such as using ginger to aid in calming things down? Or would it be a good addition to get them in this state for support? I am looking to just manage and do what I can within my current capacity and overall state while also calming my overall gut health as much as I can to minimize the amount of things I am dealing with at once. On “paper” I am apparently not intolerant to any of these things but I understand that eliminating those will help with my nervous system and overall mental wellbeing right now.

[Bernadette_Abraham]

Hi @Rania – no, I don’t think these restrictions are adding fuel to the fire so to speak. On the contrary, given the gut inflammation from SIBO/IBS, there is likely enhanced intestinal permeability (aka “leaky gut”) and reduced enzyme production from the brush border lining. This can lead to food sensitivities and a hypervigilant immune state (which can explain the palpitations after eating certain foods).

Therefore, removing possible sensitivities will actually help calm the immune system and give it a much deserved vacation. Keep in mind that these eliminations are usually temporary and for a specific reason and goal. The goal right now is to reduce as much stress in the body as possible, which includes immune hypervigilance that is creating a physiological stress response.

Stress comes in many forms; mental/emotional, physical and physiological. Since nervous system regulation is your #1 priority, reducing all forms of stress (including physiological) will help towards your goal.

As for digestive rapid relief, you can try the bitter foods/teas, but they won’t be as potent as a liquid digestive bitter supplement. So try foods first, and if they aren’t enough, then consider the supplement forms instead.

[R-S]

Okay, got it. I will get the digestive bitters, I did find the Dr Mercola on iHerb, there is unfortunately liquid delivery restrictions here so will sort out a way for me to get these somehow.

Thank you again for all your guidance, I really appreciate the support. I have been loving the courses on here, I have been reading and watching a lot. The information is just excellent and I love how the videos are short and direct and yet very rich!

My supplements and herbs have arrived, and I want to make sure I’m taking everything correctly and in the right order.

I feel a little overwhelmed with the details, so I’d love your help (if possible) organizing it into a simple routine with the best timings to take them and not to overtake or take two things I shouldn’t be taking at the same time.

Here’s what I’m currently working with:

Slippery elm powder + marshmallow root (raw form), could you please guide me on how to prepare the marshmallow root into a tea to steep overnight and when to take it/store it? How much of it? (Together or separately, and how many times a day?) I have been on Slippery Elm thrice a day for over two weeks now, I take it before meals, so first thing in the morning then before lunch and dinner. I have been following my body and slowing down when needed.

Cabbage juice, as I understood I just take the cabbage, lightly steam and blend and drink once a day, can I add anything besides apple to improve the taste? And if best to be taken first thing in the morning (not sure how to organize that around Slippery Elm as well and also eating?) or anytime of day is fine? Any restrictions around taking it? I understood I should do this for 30 days straight for full effect.

Aloe vera smoothie, Do I just scoop the inner gel, blend, and drink? How many times per week would you recommend or is it also meant to be added to daily routine, if yes, any restrictions around it?

Sea moss gel, after preparing it into a gel, how much should I take per day, and for how long?

Okra, I’ve started eating it once or twice weekly as suggested.

Epsom salt foot soaks, I’ve begun these daily and slowly increasing the amount/frequency. Should I also be taking Mag Phos during or around the time of the foot soak, or separately at another time of day? And continue taking the Mag Phos regardless on it’s own for how long?

Ferrum Phos, should I be taking this daily, and if so, for how long? I am already having liver now at 2-3 weekly.

Tryptophan, how long should I be taking this for on a daily basis? Starting with 500mg once daily, sorry just confused with all the above and also taking this first thing in the morning, I take my current (0.3mg) of Duloxetine around 7pm.

Diet-wise, I am following VPFC with three main meals and some fruit. I’ve also been adding chia to my water.

Lastly, one of my struggles is waking up with intense palpitations and a sick stomach that only settles once I eat something lately, I would always start my morning with water (had previously added some Celtic Salt and lemon to it but stopped lemon recently) Is the ideal situation to eat directly upon waking? Also confused with this since with all the above I am meant to take them first thing in the morning before eating so just trying to organize. Another struggle is the drop in BP post eating, so for example, I had steak with some carrots and green beans and some gluten free pasta and an hour later my BP dropped and my palpitations were quite high (the only new thing about this meal this week has been the gluten free pasta)- generally I have been struggling with low BP, especially upon standing and specifically the systolic, however this meal specifically seemed to drop it way more than norm, could this be the pasta or the portion of pasta possibly? Or just my general nervous system state?

I am following your eat every three hours advice as much as I can (still navigating what to eat outside of main meal of VPFC for snacks) and watching the gut health masterclass to get some further learning in and it also reminded me of the “put the fork down” love that and immediately went back to doing it.

Could you kindly advice the best way/timing to manage these and be able to get them all in the right manner? I also take L theanine and rescue remedy when needed along with lemon balm tea.

Thank you so much.

Rania

• This reply was modified 1 month, 2 weeks ago by  R-S.

[Bernadette_Abraham]

Hi @Rania – let me just say, you’re doing so great!

I’ll go over your questions one at a time:

1. Making an infusion is simple and you can use any dried herb. Please watch this video tutorial where I demonstrate how to make a stinging nettle infusion (and written instructions are below the video). Since slippery elm is a powder, you would simply add it in right before drinking – otherwise it becomes too slimy to drink. I would reduce the dose of slippery elm to once daily instead of 3 times, especially if you’re starting to add in marshmallow root and other mucilaginous foods. Drinking 1 cup of the infusion per day is great (anytime – hot or cold, and can be split throughout the day), and eventually it can be reduced to once every other day, as things improve.

2. If there are any thyroid or bloating concerns, then yes, the cabbage can be lightly steamed beforehand which adds an extra step. Otherwise, cabbage juice is literally just raw organic cabbage thrown into a juicer, and juiced. It usually takes a good 1/2 cabbage to get about 150mL of juice. So you can see why it’s a therapeutic dose. I usually recommend my clients drink 150-180mL cabbage juice daily, first thing in the morning (to get it out of the way) for 30-60 days. But really anytime is fine. And vary the colors; red, white, nappa, etc. I ask them to experiment with what works best. Some love it, others can’t stand it. Let’s see which camp you fall into. 🙂

3. Fresh aloe vera. Yes, you cut off the prickly sides, peel one side (can use a peeler), and scoop out the gel (1 to 2 Tbsp) making sure there is no yellow sap on it, and add it to any smoothie. If there is sap, wash it well. Again, since you’re doing so many other gut soothing therapies, the frequency can be less. But always start low and slow to assess how it makes you feel.

4. Sea moss gel. Again 1 Tbsp daily works. Gut healing therapies can be done for 60 days or even up to a year if needed, depending on the person’s situation. For example, if someone needs longer term support while addressing the root cause, then these therapies can be taken for longer.

5. Epsom salt foot soaks & Mag Phos. Both can be taken daily (together or separately – it doesn’t matter) and for as long as needed. With intact skin + normal kidneys, it’s very hard to overdose on magnesium from Epsom-salt foot soaks, even if you do them daily for a short stretch. Same with homeopathic cell salts. The bigger risk is dry, irritated skin, so long-term daily soaks aren’t ideal. So to bypass the risk of dry skin, frequency can be reduced from daily to every other day to be super safe.

6. Ferrum Phos. Same as Mag Phos. It can be taken daily even if you’re eating liver. It helps with cellular absorption – so allows you to better absorb and benefit from eating liver. As for timing, I always take my homeopathic cell salts first thing in the morning away from food. But that’s just so I don’t forget. They can be taken at any time of day that is suitable for you – just away from food/mint by at least 15 mins.

7. With regards to the final tapering off your SNRI and adding in Tryptophan, please speak to your doctor about this, and the best way to introduce it if they agree. It’s very important to get the clearance first and be properly monitored because even with a low dose, there is still a risk of serotonin syndrome (agitation, tremor, sweating, diarrhea, fever, confusion). With that said, if you are given clearance, then starting with 500mg at bedtime, away from protein, with a little carbohydrate is usually how it’s done. But please please speak to your doctor first and get clearance. You need to be monitored, and they need to stay in the loop with any symptoms.

8. Regarding your symptoms upon rising and post-meal, I sense it could be blood sugar/adrenal related. If blood sugar drops (hypoglycemia), adrenaline kicks in and can lead to those symptoms you’re experiencing. And with nervous system dysregulation, it’s not uncommon to have low BP and feel dizzy when standing up. So I’d guess it’s a combination of issues related to blood sugar and adrenal status. And of course, tapering off Duloxetine can also be at play. Here are some things to try throughout the day to remedy this while working on nervous system regulation:

Morning:

a) Upon rising, drink 350-500mL water with 1 Tbsp “sole” (saturated salt water). This study shows how water/salt can help raise BP transiently when going from lying to standing. Salt is also nourishing for the adrenals – we deplete our sodium when we’re stressed. Here’s an article on the benefits and how to make sole.

b) If you feel like food would relieve the nausea, listen to your body. Have a small bite within 10 mins of waking. For example, a small protein + starchy carb/fruit like 1 egg + 1/2 small potato or few berries. This can hopefully help stop the palps/nausea fast. Then eat a full breakfast later within 90 mins. This will help target the low glucose response. If you need to take supplements/remedies away from food upon rising, then choose a different time (like mid-morning or mid-afternoon).

Post-Meals:

c) Go for a 10-minute walk after eating, especially if it’s higher in starchy carbs (like pasta) to help reduce glucose/insulin spike post-meal. If your pasta was corn/rice based, this can really spike blood sugar – consider trying a higher protein-based pasta like lentil or chickpea. And ideally, choose whole food starches like potatoes and rice instead of flour-based carbs. These can really spike blood sugar/insulin which I’m guessing is what happened with you. It can set off an adrenaline response. I highly encourage you to watch this lesson from our Blood Sugar Balance course to better understand blood sugar dysregulation.

Evenings:

d) Consider trying a high fat/sugar snack before bed. Example, spoon of coconut oil + honey. This can provide the body with a steady source of sugar throughout the night, which can lessen the first-morning blood sugar dips. This might eliminate the need for a first morning snack.

9. Magnesium, L-theanine and lemon balm are all great additions, especially in the evenings to wind down before bed, and can be taken with dinner or before bed away from food. But these can also be taken during the day if you experience anxiety. So really the best timing is what serves your needs best.

Hope this helps you put it all together with more clarity.

[R-S]

Thank you so much for all the tips and the care you put into guiding me. I’ll be following your suggestions closely.

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[R-S]

Sorry I just have another question to add regarding the Sole, is it possible/safe to add it constantly with every 500ml I drink during the day? Since my BP is dropping within half hour after eating sometimes (even if I walk after meals) or even random drops. I have also made the Sole a mix between Himalayan and Celtic.

My second question is, with all the gut healing therapies I am doing, are any of them a priority to be taken first thing after sole water (before breakfast) or since I am looking to eat within a while of waking temporarily or not strictly everyday, or as you said most can be taken anytime during the day and spread out? Any restrictions that any don’t mix within a certain time limit? Just being extra sure.

Thank you again and again.

[Bernadette_Abraham]

@Rania – gut healing therapies can be taken anytime that is convenient.

Sole is 1 x per day, and again when there are high periods of stress or heavy sweating.

[Bernadette_Abraham]

Hi @Rania ,

1. The jar is is left out on the counter overnight. Once it’s done and you strain out the herbs, the infusion can be stored in the fridge for a few days. It can be served hot or cold. Your preference.

2. Yes sole can be used daily during high periods of stress or when there’s heavy amounts of sweating. I cycle on/off of it as needed.

3. Vitamin B12, folate, and vitamin D are all still suboptimal even though they are within the normal reference ranges. Ideally, vitamin D should be 50-70ng/mL. Serum B12 > 600pg/mL, and folate above the upper half of the reference range. So continuing the food therapy/homeopathic cell salts would still be helpful.

4. Do speak to your homeopath regarding the introduction of tryptophan and keep us posted.

[Bernadette_Abraham]

@Rania – I also wanted to add…

In the event that your homeopath doesn’t give you clearance to start Tryptophan, I also wanted to suggest another way to support mood through microbiome modulation. It’s amazing how much our mood is connected to our gut, so a targeted probiotic may just be the key without risking serotonin syndrome.

There was a study done on this probiotic by Bio-Kult that showed reduction in anxiety and major depression after 4 and 8 weeks while medicated. Here are the summarized findings and study is linked below:

Adults (aged 18-55 years) with major depressive disorder (HAMD-17 score >13) were administered a multistrain probiotic (Bio-Kult Advanced; four capsules daily, each containing 2×10^9 CFU for a total of 8 billion CFU/day; n=24) or a placebo (n=25) for 8 weeks, in addition to their ongoing antidepressant medication. The probiotic group showed significant improvements in depressive symptoms, with HAMD-17 scores at week 4 (SES: 0.70, 95% CI: 0.01 to 0.98; P=0.04) and IDS scores at week 8 (SES: 0.64, 95% CI: 0.03 to 0.87; P=0.04). They also had greater reductions in anxiety symptoms, as indicated by HAMA scores at week 4 (SES: 0.67, 95% CI: 0 to 0.95; P=0.05) and week 8 (SES: 0.79, 95% CI: 0.06 to 1.05; P=0.03). However, no significant improvements were found in GAD-7 scores at week 4 (SES: 0.57, 95% CI: -0.01 to 0.82; P=0.06) or week 8 (SES: 0.32, 95% CI: -0.19 to 0.65; P=0.28). [Nikolova et al, 2023],

[R-S]

You are the best Bernadette! I really appreciate all the help, lessons and information I am accessing here. I am currently waiting on him to approve/disapprove, most certainly will disapprove, however, I really appreciate the new suggestion, will definitely look into getting the probiotic you sent. I started today with the cabbage juice (tastes horrible but will do anything and certainly push through)- also started the Marshmallow root tea and the Sea Moss gel, will start with the cell salts as well tomorrow, just taking it day by day for additions, seems I am also coming down with the flu today unfortunately (headache and lots of sneezing) haven’t had the flu since I had COVID a few years ago- I think the cell salts would help me navigate this actually if I am not mistaken so maybe I should start today (just thinking out loud) and currently watching Classical Homeopathy with Dr. Manjari Rao to better understand cell salts and gain a little more information, however, all these gut healing therapies are a perfect combination for me right now, will definitely update as I go. Again and again, thank YOU! 😃

[Bernadette_Abraham]

@Rania – Oscillococcinum stat! Pharmacy should hopefully carry it. It’s an amazing homeopathic remedy that helps reduce duration and severity of the flu, and is most effective at the onset of symptoms.

[R-S]

Love it and has worked wonders, unfortunately can’t take it anymore because I can’t confuse my case, so will only take a single remedy when necessary, will check with homeopath though, however I’m also out of it right now and not available where I am unless I order.

The cell salts they’re safe to take altogether? Just watched the replay and confused a little, not sure exactly anymore. I do have Kali Phos and Mag Phos and Ferrum Phos. Would they also be helpful on the onset of this? Hopefully it doesn’t turn into an actual flu, that could possibly help with exhaustion or in my case in general, are they okay to take together?

[Bernadette_Abraham]

@Rania yes, it’s ok to take them together.

[R-S]

Thank you! 🙏🏼