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 p...
Aglaée’s story
• Conventional registered dietitian
• Always had good digestive health
• Didn’t what to do with my IBS/GI p...
Aglaée’s story
• Conventional registered dietitian
• Always had good digestive health
• Didn’t what to do with my IBS/GI p...
why is digestive health
SO important?
• Proper digestion
• Optimal nutrient absorption
• Protection against infections
• B...
thedigestivesystem
thedigestivesystem
thedigestivesystem
thedigestivesystem
thedigestivesystem
thedigestivesystem
the perfect poop
 ideal frequency: 1-3 times a day
 ideal appearance: type 4
 plus: no straining, no undigested
foods, ...
signs that your digestion
might not be working at its best
direct symptoms indirect symptoms
 bloating
 belching
 flatu...
most common causes
of digestive issues
• IBS (irritable bowel syndrome)
• Post-infectious IBS
• Parasite infection
• SIBO ...
normal intestinal permeability 
leaky gut 
“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) a...
the power of REAL food (2)
[case study – Crohn’s & psoriasis]
* photos used with client’s permission
April
2013
May
2013
J...
problematic foods
grains
gluten
grains
gluten-free
grains
pseudo-
grains
 wheat
 barley
 rye
 oats*
 triticale
 kamut
 rice
 sorghum...
problematic foods
nightshades
potatoes (but not sweet potatoes)
eggplants
tomatoes
tomatillos
goji berries
ground cherries
paprika
bell pepp...
problematic foods
problematic foods
problematic foods
processed foods
problematic foods
nuts
processed foods
problematic foods
nuts
processed foods
FODWhat? …FODMAPs!
acronym synonym examples
F
O
D
M
A
P
fermentable
oligosaccharides
disaccharides
monosaccharides
and
pol...
Food groups High-fructose foods
Fruits
Apple, cherries, figs,
mango, pears,
watermelon, dried fruits
Vegetables
Artichoke,...
problematic foods
nuts
processed foods
bad fats
How canola oil is made:
http://youtu.be/omjWmLG0EAs
refined oils:
 canola oil
 soybean oil
 peanut oil
 cotto...
healthy fats
other good sources of “hidden” fat
• egg yolks, fatty cuts of meat, fatty fish,
bone marrow, coconut milk, co...
problematic foods
nuts
processed foods
elimination diet
• Gold-standard method to
identify your food
sensitivities (more accurate than
testing!)
• Only need to d...
7 factors for gut-healing foods
1. real food, unprocessed
2. easy-to-digest foods
3. low irritant and low allergen
4. anti...
gut-friendly foods
Food Photography by Savannah Wishart; Recipes by Aglaée Jacob in the book DHwRF
anti
-inflammatory
home...
• sunlight and vitamin D
• sleep and circadian rhythms
• stress management
• rest and relaxation
• adrenal & hormonal heal...
Want more info or help?
my book & cookbook
online digestive health community
Coupon code:
“Radicata”
gives you 50% off
val...
time to
ask your
questions!?
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Digestive Health 101 (with REAL Food) by Aglaée Jacob, MS, RD, author (May 2014)

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DISCLAIMER: The information in this presentation should NOT be interpreted as medical advice. Always consult your doctor before making a change to your treatment plan.

Learn everything you need to know about digestive health directly from Aglaée Jacob, MS, RD and author of the book and cookbook "Digestive Health with REAL Food".

* What healthy digestion should be like
* How digestive health affects your overall health
* Symptoms of abnormal digestion
* What you can do about it with the help of REAL Food!

Webinar available here: http://www.spreecast.com/events/digestive-health-101.
More info at http://www.radicatamedicine.com

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  • Autism, ADHD, schizophrenia, depression, anxiety
  • Poor dietBottle feeding (infant formula)C-sectionAntibiotics GI infections (food poisoning, traveler’s diarrhea…)Stress Environment toxinsLow stomach acid
  • What can make your gut leaky?Stress, alcohol, overtraining, inflammation, GI infections, gluten & food sensitivities, SIBO, celiac disease, NSAIDs, smoking, BPA, toxins like saponins found in grains
  • Digestive Health 101 (with REAL Food) by Aglaée Jacob, MS, RD, author (May 2014)

    1. 1. 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
    2. 2. Aglaée’s story • Conventional registered dietitian • Always had good digestive health • Didn’t what to do with my IBS/GI patients
    3. 3. Aglaée’s story • Conventional registered dietitian • Always had good digestive health • Didn’t what to do with my IBS/GI patients • 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
    4. 4. Aglaée’s story • Conventional registered dietitian • Always had good digestive health • Didn’t what to do with my IBS/GI patients • 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
    5. 5. 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
    6. 6. thedigestivesystem
    7. 7. thedigestivesystem
    8. 8. thedigestivesystem
    9. 9. thedigestivesystem
    10. 10. thedigestivesystem
    11. 11. thedigestivesystem
    12. 12. 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
    13. 13. 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)
    14. 14. 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)
    15. 15. normal intestinal permeability 
    16. 16. leaky gut 
    17. 17. “Disease starts in the gut.” -Hippocrates [400 BC]
    18. 18. 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
    19. 19. 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
    20. 20. problematic foods
    21. 21. 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
    22. 22. problematic foods
    23. 23. 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
    24. 24. problematic foods
    25. 25. problematic foods
    26. 26. problematic foods processed foods
    27. 27. problematic foods nuts processed foods
    28. 28. problematic foods nuts processed foods
    29. 29. 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…)
    30. 30. 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…
    31. 31. problematic foods nuts processed foods
    32. 32. 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
    33. 33. 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
    34. 34. problematic foods nuts processed foods
    35. 35. 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)
    36. 36. 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
    37. 37. 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
    38. 38. • 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
    39. 39. 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)
    40. 40. time to ask your questions!?

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