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Super simple tips to protect your thyroid health over the holidays. This is a quick happy holiday episode with 2 tips on staying present and helping your thyroid.

I will be back with new and exciting episodes on Jan 5th where we will be revealing all things thyroid, Hashimoto’s and autoimmunity and I can’t wait to connect with you more then!

Happy Holidays!

See you in 2023!

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It’s common for people with Hashimoto’s to feel like their thyroid is to blame for their issues. But, it’s not the thyroid - it’s the immune system. The immune system is attacking the thyroid and causing it to function less than optimally. It’s the same with other autoimmune diseases - the immune system is what is malfunctioning. 

So, if you have an autoimmune disease and you want to feel better and healthier then you need to support your immune system in a very specific way so that it will stop or slow attacks on your thyroid or any other organ.  As well as supporting the thyroid or other organ involved.

In this episode of Health Mysteries Solved, I share more details on this two-fold approach for supporting the thyroid and the immune system. It’s definitely for you if you have Hashimoto’s but please note that these tips are useful for anyone dealing with autoimmunity.  

I also offer a more in depth training on this twofold message. Please be sure you are following me on Instagram so you are the first to know about the next upcoming training.

Let’s start by supporting the immune system. There are many things you can do but in this episode, I share four strategies that have the most impact in supporting your immune system when you have autoimmunity or Hashimoto’s. Before we talk about supplements that are generally supportive for Hashimoto’s, it’s important to note that knowing your own biochemical balances can provide further insights and a more customized approach to supporting your immune system and decreasing your Hashimoto’s symptoms.

Immune Calming Supplements

There are a few supplements that tend to work well for most people with Hashimoto’s and autoimmunity because they have a balancing and calming effect on the immune system. A calmer immune system is less likely to attack! Here are the three best immune calming supplements:

• SPM Supreme by Designs for Health. SPM stands for specialized pro resolving mediator. I typically recommend six per day for the first week to quickly down-regulate inflammation. After that, continue with 2-3 per day for maintenance. My listeners save 10% when using this link and entering code DFH10 at checkout. 
• Trizomal Glutathione. I recommend one teaspoon of this liquid supplement per day. You will need to create an account and login to order this supplement or you can choose the over the counter option of Therasomal Glutathione by Quicksilver. This is a pump liquid and I recommend four to six pumps as a single daily dosage and I find it works best not taken with food.
• Vitamin D. I especially like Vitamin D Supreme by Designs for Health because it includes vitamin K which is important to take with vitamin D. Remember to use the listener code DFH at checkout to save 10%. Please note that vitamin D should be monitored to determine your dosage because it can fluctuate depending on how much sunshine you are getting and your diet. The lab range is from 31 to 100 (which is very wide). I like to stay between 50 and 70. If your levels are low, you’ll want to supplement up to 5000 IU per day but if you are in range, your supplementation can be around 2000 IU daily. It’s worth maintaining a good level because I’ve seen Vitamin D in particular make a huge difference in thyroid antibodies.  

These three supplements are the power trio in calming your immune system so it can address the inflammation and viruses it should be attacking instead of your thyroid or other organs. 

Immune Calming Mindset

Your thoughts, beliefs, past traumas, and the way you support your nervous system play a huge role in your immune system’s health. The nervous system is directly tied to your immune system so it makes sense that when our nervous system is challenged, our immune system suffers.  

So, what can you do to support your nervous system (and therefore your immune system)? The good news is that little things make a difference. Here are a few small shifts you can make in your daily life that can add up to big changes in your mindset and the state of your nervous system.

• Start your day with two minutes of intentional breathing 
• End your day with two minutes of gratitude before you go to bed
• Thank your body for holding you up all day
• Believe in the infinite wisdom that your body has this amazing gift that it can heal and give it a chance. 
• Shift your thoughts and language to the possible, for example instead of saying ‘I have to’ try saying ‘I want to’, ‘I get to’, ‘I choose to.’ 

The most important thing to remember is that our bodies are not net neutral, they're net positive. Anything you can do to help calm and down-regulate your nervous system will have a huge effect on your immune system. 

Immune Calming Diet

A lot of people living with Hashimoto’s or autoimmunity ask me about what diet to follow because they hear so much about going gluten-free, grain-free, dairy-free or following the AIP (Autoimmune Protocol) diet. There are a lot of choices out there and each person is going to have their unique food intolerances and sensitivities.

In my experience, working with thousands of people at this point, I find that gluten and dairy tend to really be the big things that move the needle. Now again, for some people they may need to do grain free or they may need to do low lectin or AIP. And when you start out, sometimes doing a little bit more is helpful and then you can narrow down exactly what can be added back in safely. Some people find that eliminating too much is too much so for them, I do suggest eliminating gluten and dairy to see significant changes. 

Food tests can be very helpful to identify specific individual issues. On the genetic front, you can also test the DQ2 and DQ8 will identify if you struggle to process gluten. My other go-to test is the Vibrant America Zoomer test that will identify sensitivities with dairy as well as foods like soy, eggs, nuts, and even other grains. It’s very comprehensive because they look at different immunoglobulins (IgG and IGA) and they also break out the gluten and the dairy into a lot of metabolites of those foods. This is a test that I use in my practice all the time. If you are interested in doing this test, please contact us.

Getting more information about your body and how it functions will allow you to make the right choices with your diet so that your immune system isn’t triggered by your food. 

Immune Calming Physical Activity

Losing weight is usually one of the big goals with almost all of my clients and the students in my Thyroid Mystery Solved Program. And, I understand that because Hashimoto’s and hypothyroidism often leads to unwanted weight gain and can make it harder to lose weight. 

The go to solution is often to exercise more but workouts that are too intense can actually make...

• Cindy is experiencing hormone imbalances, fatigue and a low sex-drive
• She has consulted with a gynecologist but was dismissed and told it was common for her age
• She wasn’t willing to accept that she just had to get used to having a low libido so she came to see me

Investigation

While it is true that hormonal shifts in peri-menopause and menopause can cause a decrease in a woman’s sex drive, there is more to take into consideration. I knew that we had to look a few different avenues to get to the bottom of her health mystery, and find a solution that would reinvigorate her sex life.

Susan Bratton is an intimacy expert and an advocate for shifting how we talk about and approach desire, intimacy and passion. She’s a best-selling author and has published 34 books and programs on the subject. She advocates for better experiences not only for those like Cindy, who are experiencing low libido, but for all women. 

She does this through her work teaching passionate lovemaking techniques, reframes what communication sounds like in the bedroom, and covers the physical limitations that a woman may be experiencing that can impact enjoyment or pleasure. 

Susan says that couples seldom investigate what is causing issues in the bedroom as it relates to the three areas she focuses on (technique, communications, and physical pleasure). Most will find the root cause in our cultural depictions of intimacy derived from our patriarchal society. 

When it comes to getting the root of issues with libido or physical arousal for women, it can have to do with the first two categories but sometimes, the issue stems from menopause or peri-menopause, an immune issue, or a hormone issue like hypothyroidism. 

Many are unaware of the connection between hormone issues and low libido because they are less likely to list it as a symptom to their doctor. Even if they do, the doctor is unlikely to treat it as a concern. 

One of the issues Susan discusses at length in this episode is the challenge women face becoming aroused (and overcoming low libido) in the patriarchal paradigm of what intimacy looks like. She says that the patriarchy has created the male-focused approach to intimacy which centers around intercourse. And, she says, many women go along with it because it’s all they know. 

To reframe this paradigm, women need to think of their partner as someone who can help with the healing through the creation of a good relationship including making you feel vital again, focusing on your satisfaction, and connection through orgasm. 

When you are dealing with things like fatigue, insomnia, gut issues, or chronic pain - romance may be the last thing on your mind. Mustering up the energy for a kiss might seem like too much effort. However, Susan says orgasms can be very healing. They reboot your nervous system. They send out feel good neurotransmitters and hormones. They are a vascular event so they are like a little workout for your blood system. They improve sleep. And they create a deeper connection or bond with yourself and your partner. So, even if you don’t feel like it, it might be good medicine. However, you may want to take it slow and be patient as you build up desire - especially if you are dealing with a physical issue (like hypothyroidism or hashimoto’s) that has depleted desire or moved intimacy way down on the needs list.

Vaginal dryness can be one of the reasons women avoid intimacy. This can be caused by a drop in estrogen (likely after the age of 50 because this is what happens during menopause). Or, it could be due to diet. Natural lubrication of the vaginal tissue is created through nitric oxide production. This is supported by a diet rich in leafy greens and vegetables - specifically celery, beets, dill, cabbage, arugula, and romaine. It can be impeded by the use of antibacterial mouthwash, acid blockers or proton pump inhibitors. 

There are supplements to boost nitric oxide production but the most commonly recommended is L-Arginine. 

Here are Susan’s top tips for vaginal dryness:

• Diet rich in leafy greens and vegetables (which contain nitric oxide)
• Supplement nitric oxide production
• Stay well hydrated (drink water)
• Engage in foreplay to ensure there is enough time for proper arousal
• Use organic nut oils (refined organic avocado oil, sweet almond oil)
• Not engaging until you are ready
• Don’t get discourage - you are not broken

Beyond that, Susan also suggests supplements that might help you get in the mood. These include:

• Cacao (chocolate without the sugar)
• Maca 
• Tribulus Terrestris
• Tongkat Ali
• Fenugreek

In this episode, Susan really exposes that libido is something that needs to be addressed from all angles. 

In Cindy’s case, we started by doing a  DUTCH test and looking at her hormones. She was pretty low but wasn’t interested in doing bio identical hormones yet. Instead, we supported her DHEA with DHEA drops. To bring her estrogen back into balance, we used Fem Guard by Designs for Health. Additionally, we also worked on blood flow with amino acids and supplements that help to naturally increase nitric oxide from the biochemical side.

With her biochemistry supported, we also looked at what she could do to further support her libido. We talked about making sure she was moving her body regularly, doing breathwork and spending time on her own and with her partner. 

I connected Cindy with a sex therapist who was able to guide her and her partner on the emotional part of their journey. 

The biochemical support, a few shifts in her lifestyle, and the therapy all resulted in a significant increase in Cindy’s sex drive after just 3 months. Needless to say, everyone was happy. 

For Cindy we were able to find that missing piece of the puzzle and help her regain her healthy sex life. Could this be the missing clue for you or someone in your life? 

Resources mentioned

Thanks to my guest Susan Bratton.  You can connect with her and check out all of her resources on her website: https://betterlover.com

Suggested Products

DHEA drops

Fem Guard 

Amino Acid Synergy 

Maca 

L-Arginine

The Case:  

• Julie has digestive issues, headaches, lots of skin rashes and irritation, brain fog, and fatigue
• She is also very sensitive to environmental triggers like fragrances, smoke, and chemicals.  
• She eats and lives as clean as possible but nothing seems to help. 
• She’s seen a dozen doctors who have prescribed a variety of medications but nothing helped. 

It’s so common for conventional doctors to focus on treating the symptoms as if they are unrelated instead of considering what the collection of symptoms might mean. Julie knew that her symptoms had to be connected which is when she reached out to me. My feeling was that this was a systemic issue and we got to work investigating the root cause of her problems. The Investigation 

With my suspicions of a systemic issue, I knew that Beth O’Hara would be a great source of information. She’s been on Health Mysteries Solved before to speak about Oxalates (episode 67) and Histamines (episode 81). This time, I wanted to dive into the topic of Mast Cells and Mast Cell Activation Syndrome which is Beth’s expertise. What are Mast Cells? 

Mast cells are one of the most important types of immune cells in our bodies. They're present at every interface between our bodies and the outside world, and they're also found in every single tissue except for the retina. So, if we think about that, they're in the skin, in the lining of the sinus passages, in the digestive tract from the mouth to the stomach, and they're also found in muscles and bones. They migrate to very important areas like nerve endings and the brain's limbic system.

Mast cells are responsible for a number of functions ranging from the sleep-wake cycle to pregnancy and wound healing. They also help the body monitor for whether or not we're safe from things like toxins, mold, candida, pathogens, parasites, viruses and bacteria. They even monitor for co-infections (like lyme disease). Mast cells are also looking for all types of stressors including psychological stress, physical stress and stress caused by outside factors like electromagnetic fields (EMF) in the environment. How do Mast Cells Work? 

Mast cells use what are called receptors - you can think of them like little antennae on the outside of the cell. There are over 200 of these receptors sending out signals using mediators. There are over 1000 different mediators. All of these allow the cells to connect with and monitor the different functions of the body. 

When a mast cell detects an issue it will respond, often causing inflammation. It is not the only immune response but it is one of the primary cells responsible for answering a threat to the immune system. 

The problem is that our modern world has more threats to the immune system that can cause mast cells to react. These include things like mold, high levels of EMF (wifi, smart homes, etc add to these high levels), environmental chemicals and other toxins. The challenge is that the mast cells are constantly triggered (or in activation) by these things and they don’t have time to rest and reset. This can overwhelm the mast cells and create a chronic issue. The Link Between Autoimmunity and Mast Cell Activation 

Mast cells are heavily involved in the development of various autoimmune diseases. The mast cells are involved in both innate and adaptive immunity. Mast cells respond to the initial threat from a pathogen but when that fails, they shift their response and this can be what causes chronic inflammation. This continues as long as there are unresolved root triggers over an extended period of time. Over time, this opens the door for the development of autoimmunity in people who are predisposed for it. 

So, if we want to avoid autoimmunity, we need to respond faster to the root trigger so that the mast cell response can be regulated. Regulating the mast cells can also reverse autoimmunity, in some cases, if you identify which mast cells have been activated. 

Different mast cells can be triggered (and often triggered together to create a bigger issue). For example, the GI mast cells and the skin mast cells. After determining which mast cells have been activated, you need to understand which receptors are now hyper-sensitive and which mediators are involved. Mast Cell Activation Syndrome Symptoms and Diagnosis 

The complexity of what is happening is one of the reasons why it is so hard to diagnose MCAS. Beth says that the average diagnosis takes up to 10 years and the criteria for diagnosis is still being debated. She shared that a population study (pre-COVID) found that up to 17% of the population are dealing with MCAS. That’s hundreds of millions of people with MCAS, the majority of which are undiagnosed. Experts speculate that up to 75% of all chronic illness could involve MCAS.

While there is a long list of potential symptoms, Beth shared some of the most common. The symptoms of Mast Cell Activation Syndrome include:

• Pain in the muscles and joins
• Brain fog
• Fatigue
• GI issues like: 
  • Diarrhea
  • Constipation
  • Bloating
  • Pain (in the gut or stomach)
  • Discomfort after eating
  • Esophagus swelling
  • Mouth burning
  • Acid reflux
• Depression or anxiety
• Insomnia (especially falling asleep or waking up between 2-4 am)
• Skin issues including:
  • Rashes
  • Hives
  • Psoriasis
  • Eczema
• Bladder Interstitial Cystitis (urinary pain and burning)
• Hormonal issue (hormonal imbalances)
• Breathing issues including:
  • Shortness of breath
  • Excess sinus mucus production (postnasal drip)
• Hypersensitivity (often to fragrances)

To assess your symptoms, Beth has a free Symptoms Survey you can take  here. There are some lab tests that will also help to diagnose MCAS but these tests are limited so it’s important to also consider the symptoms. What to do if You Suspect You Have Mast Cell Activation Syndrome 

This is a tricky question because the criteria for diagnosing MCAS is not universally agreed on (and false negatives can happen with lab testing). In addition, there is a lot of contradictory information on the internet which can be frustrating for anyone trying to figure things out on their own. And, may discover that one person's solution is another person's poison. 

Beth uses a 5-step process which starts with the stabilization phase of calming everything down. This has to happen before doing major detoxification because that can trigger the mast cells.

The stabilization phase starts with addressing issues in the nervous system. Beth’s program focuses first on retraining the limbic system and then she addresses the vagal nerve system and finally deals with any structural issues that might be affecting the nervous system like a head or neck injury. 

After this phase, Beth’s plan moves into a gentle detox. This is more often than not, going to include dealing with mold exposure. 

The next step in Beth’s process is to decrease the infectious load. This can often mean addressing Lyme disease and the co infections that can come with it. 

The fourth step in her process is to rebuild. This usually includes repairing the gut lining and improving the overall GI system. It may also include rebalancing the ...

The Case:  

• Lisa is 49 and dealing with irregular periods, hot flashes, and vaginal dryness.
• She is also gaining weight around her abdomen that she’s struggling to lose.
• Her doctor told her it was menopause and to get used to these menopause symptoms as the new normal.

The Investigation

While menopause is normal for someone Lisa’s age, suffering through the symptoms doesn’t have to be. There are many things that can be done and I knew that we needed to explore the options. 

Esther Blum is an integrative dietician, high-performance coach and the author of many books including her latest, See Ya Later, Ovulator. She joined us on  Health Mysteries Solved episode 101 to talk about a weight loss mystery so I knew that she was the perfect person to talk about Lisa’s case.   Demystifying Menopause: Quick Facts About Menopause 

A woman is considered in menopause when she has gone 12 consecutive months without a period. Perimenopause is the phase of life that happens before that (and can last up to 10 years).  The average age of menopause is 51.

During menopause, there are a many biochemical changes that affect a woman from the brain down to the vagina. The most significant change happening is that the woman stops ovulating and can no longer get pregnant. 

As the ovaries decrease hormone production, the adrenals step in. This hormonal shift can cause a variety of symptoms, including:

• Fatigue
• Brain fog
• Night sweats
• Insomnia
• Irritability
• Weight gain
• Gut issues
• Vaginal dryness

Some or all of these symptoms may be a part of a woman’s menopause experience. Women are Not Prepared for Menopause (and They’re Doctors Aren’t Helping!) 

Despite the fact that menopause happens to every woman, many find they are not prepared for it. Esther says that they often don’t have the tools, testing, or any sense of how to advocate for themselves and their body. 

When they visit their doctor to discuss the symptoms, they are often told that it’s just menopause and often doesn’t give them any solutions. When solutions are offered, it might be to take birth control pills, get an IUD and even to take daily antihistamines! Preparing for Menopause  

During perimenopause, it’s a good idea to do some tests to get a sense of your baseline however, keep in mind that estrogen levels can fluctuate as much as 30% on any given day in menopause. For this reason, some doctors may be reluctant to test estrogen levels.

Additional tests might include a urine test (Dutch Complete) to look at metabolites, detoxification pathways, and methylation, a stool test, and a GI map to test for the enzyme beta-glucuronidase. 

It is possible to start using bioidentical hormones in low doses during perimenopause to help regulate hormones based on what these tests reveal. Bioidentical Hormone Therapy vs. Hormone Replacement Therapy 

There are two common types of hormone therapy for women in menopause and perimenopause. Traditional hormone replacement therapy (HRT) is made in a lab, so it’s synthetic.  Bioidentical hormones are usually plant based (yams and sometimes soy) making them much more compatible. 

Esther prefers bioidentical hormone therapy over hormone replacement therapy because:

1. They bypass the liver and gut so they are better absorbed.
2. They’re applied transdermally on the skin (cream or patch).
3. You have more control over the dosage with a cream whereas the synthetic hormone replacement therapy is a one-size-fits-all pill. 

How Long Can You Stay on Hormone Therapy for Menopause 
There’s a lot of conflicting information out there about how long you can safely stay on hormone replacement therapy. Much of this is based on old studies that have since been disproven. Many traditional doctors have not continued to believe that women should limit hormone replacement therapy to a few years but this is not accurate. New research suggests that not only can women stay on hormone replacement therapy for years (before and after menopause) there may be benefits. 
 
The benefits of continued used of bioidentical hormones include:

• Reduction of menopause symptoms like hot flashes, insomnia, irritability, and vaginal dryness
• Improvement of skin elasticity (meaning fewer wrinkles)
• Brain health
• Cardiovascular health
• Weight management

Many women would wait until their symptoms are really bad before going on hormone therapy for menopause because they think there is a limited time they can be on them. Now that thinking has changed on how long you can be on hormone therapy, there is no reason to wait. Starting on hormone therapy during perimenopause can decrease the impact of symptoms and make menopause more comfortable. Why Hormone Therapy is Not Enough during Perimenopause and Menopause 

Doing hormone replacement therapy is not a magic bullet to symptom free menopause. Esther says that there are many things women can do to support their body during these changing times. 

Here are few ways to optimize hormone therapy during menopause:

• Good sleep hygiene. That means, go to bed and get up at consistent times so your body gets sufficient sleep (it’s when your adrenals reset and repair themselves)
• Decrease stress by reducing how much you watch the news, especially first thing in the morning
• Get some fresh air and go for a walk
• Do strength training 2-3 times per week (especially good for post menopausal women to build bone density and manage weight)
• Cut out (or cut down) caffeine intake as it can interfere with sleep patterns.
• Cut out or cut down alcohol use
• Adopt a clean eating diet and optimize your protein intake

These healthy habits will especially help if you are trying to get rid of any weight gained on the abdomen (aka ‘menopot’). Creams, Pills, Patches, or Pellets: Which is the Best Way to Take Hormone Therapy for Menopause 

There are many ways to introduce hormones to your system. Here are a few options you may be presented with:

Topical Creams: These are commonly where therapy starts. Many are given progesterone to start and then as menopause progresses, estrogen will be blended in. You can also get creams specifically for treating vaginal dryness. You are also in control and could do things like microdosing.

Patch: This is an alternative way to have hormones slowly released into the system. Usually, these stay on for a month. 

Pills: These are ingested which means they have to go through the gut and liver. 

Pellets (aka BIOTE): This requires a minor surgical procedure. These pellets contain a 6 month supply that is meant to be slowly released. The downside is that they are inserted into a small incision usually on the backside so there is a risk of infection. This is also a more expensive option and you don’t really have control over how the hormones are actually released and metabolized however the claim is that it is released in a way that works with your body. Mystery Solved 

With Lisa, it only took a few test to get a clearer picture of what was going on with her menopause. We did a Dutch test and found that she had low DHEA, testosterone, progesterone, and estrogen. Her progesterone and DHEA were particularly low. 

We started by boosting her  DHEA as it is a precursor to both estrogen and testosterone. We then...

The Case:  

• Liz has hashimoto’s and is experiencing joint pain, brain fog and generally doesn’t feel well. 
• She knew she didn’t want to take antidepressants or pain medication so she started down the path of supplements.
• Her results weren’t what she was hoping for and she knew she needed a more customized approach. 

There are so many things that go into a proper supplement regime because everybody is different so I was happy that Liz came to me so we could trace the root cause of her issues instead of treating her symptoms. The Investigation 

When I met with Liz I looked at what supplements she was taking and took a detailed health history. I’m a big fan of supplements but often, they are a part of the solution not the whole solution. When I saw that Liz didn’t do a lot of cooking, I knew that there was a clear path we could explore. Adding Anti-Inflammatory Foods with Ease 

All too often we think about what foods we should be avoiding but sometimes, it’s the foods we add into our diet that make all the difference. Dr. Carolyn Williams is a renowned dietician, culinary nutritionist, and James Beard Award-winning journalist. I know that she would be the perfect person to consult with on Liz’s case - especially when you consider she wrote the book on introducing anti-inflammatory foods to your diet with ease. It’s called “MEALS THAT HEAL ONE POT: 100+ Recipes for Your Stovetop, Sheet Pan, Instant Pot, and Air Fryer – Reduce Inflammation for Whole-Body Health | [The Experiment, September 22, 2022]”. I love this because so often, the reason we struggle to eat the foods we know we should be eating is because we are all so, so busy. Signs of Chronic Inflammation 

When we think of inflammation, we often think of the obvious signs like visible swelling, aching, and pain. But inflammation doesn’t always show up this way. These symptoms are usually associated with acute inflammation where the immune system is responding. Chronic inflammation is usually triggered by lifestyle issues or habits that irritate the body. Things like diet, sleep and stress can all play a role in keeping the body in perpetual inflammation but of these causes, Carolyn says diet is a key component. 

There are red flags that are like your body warning you that inflammation is up but they can be subtle. The red flags could be things like:

• Bloating after eating certain foods
• Inability to lose weight
• Headaches
• Slightly elevated blood pressure
• GI issues
• Skin irritations

These may seem insignificant but they are the early warning signs that inflammation may be becoming a chronic issue. The individual needs to note and act on these because many doctors won’t pick up on them being an issue. And, inflammation can develop slowly so someone might not connect the dots on certain lifestyle or diet choices being the catalyst for chronic inflammation. Getting Started on the Anti-Inflammatory Diet 

People may be surprised to hear Carolyn tell people not to start by eliminating things from their diet. This is such a common approach but Carolyn thinks it’s more important to add healthy foods in first before you start to take foods away. 

She starts by adding foods that will address the inflammation. Carolyn top 3 inflammation reducing foods are:

1. Berries. All kinds of berries are good and they can be frozen or fresh. Try to get 2-3 cups per week.
2. Leafy greens. Include a cup of leafy greens (the darker the better) every day.
3. Cruciferous vegetables. Add in 4-5 servings of veggies like cauliflower, broccoli, brussel sprouts, and kale per week.

By starting with adding anti-inflammatory foods, you’ll naturally decrease other foods which is a better approach than restricting foods. Cooking with Anti-Inflammatory Foods 

There are many ways to incorporate these three foods into your diet and Carolyn gave many great suggestions in this episode. Some of the key takeaways were to roast your cruciferous veggies (chopped equal sizes, wash and dry well, add a light coating of avocado oil and bake at 425° for 8-12 minutes). She also suggested baking other veggies like kale until crispy. To get more leafy greens into your diet, add baby spinach to smoothies, soups, sauces, or serve your roasted veggies on a bed of fresh greens. 

Also, salads don’t have to be just a side dish at dinner or for lunch. You can also create a breakfast salad with a poached egg on it. Lunch time can also be a great time for a salad if you keep proteins on hand as well as greens, it can be a healthy option to pull together quickly. Keep Salads Healthy with Dressing 

Topping a healthy salad with commercial dressing might reduce the nutritional value of your meal. Be conscientious about what your salad dressings are made of and avoid dressings with lesser oils (like canola or soy). Carolyn says there are many healthy options available these days if you take the time to read the label. Another option is to make your own dressing - it doesn’t have to be complicated. Whether it’s homemade or store bought you want to look for a healthier oil like extra virgin olive oil or avocado oil, vinegar, lemon juice and a very small amount of natural sweetener like sugar, honey, or maple syrup. 

Carolyn believes that fat is an important part of every diet so even those who are watching their fat intake, she believes, they should still use a little bit of dressing to feel satiated and get some healthy fat. Keep it Simple, Keep it Tasty 

Carolyn’ book was based on the idea that we want to eat healthy, well balanced meals but we don’t always have time or the energy to cook elaborate dishes. Her book is all one pot wonders that you can add carbs to if you want. She even had her kids taste-test the recipes so that they are all kid approved. 

And, the one pot might be a sheet pan or a skillet so each dish is a bit different. And as a bonus, the clean up is as quick as the cooking. Conclusion 

When dealing with chronic health issues, what we eat is so important. What I love about Carolyn’ cookbook is that she understands that eating healthy also has to fit into our busy lifestyles. I knew that part of what kept Liz from eating well was that she didn’t have time to cook. 

We took the same approach to shifting her eating as Carolyn suggested. We started adding organic berries smoothies that included protein powder and greens. 

We made sure she had easy salad ingredients, like roasted chicken, on hand so that preparing a quick meal was that much easier. 

I helped her think of her meals in 3 food groups and creating healthy, well-balanced meals became her new normal instead of take out and processed foods. Happy Ending 

Liz almost didn’t believe the difference she felt just 2 weeks after swapping the processed dinners and take out for clean, home-cooked meals. She was also shocked at how little time it actually took her to make those fresh meals. Eliminating Health Mysteries 

For Liz we were able to find that missing piece of the health puzzle and help her regain her health. Could this be the missing clue for you or someone in your life? Links: 

Resources mentioned

Thanks to my guest Dr. Carolyn Williams. You can connect with her through her website or on Instagram. Yo...

The Case:  

• Joanna is dealing with chronic fatigue and nausea and nothing seems to help
• She heard an episode of Health Mysteries Solved with Kasia Kines and wondered if she might be suffering from EBV or Epstein Barr Virus
• Her doctor ran a test and informed her that she did not have EBV so she was back to square one.

Not satisfied with this, Joanna came to me. I took a look at the labs that her doctor had run and saw that he hadn’t run a full EBV panel. This is common with conventional doctors because they may not be aware that in the last few years LabCorp has changed their panels to exclude an important marker unless the doctor specifically asks for it. As a result, Joanna was not tested for this marker and I knew this was the first step in us solving her health mystery. 

 The Investigation - Changes to EBV (Epstein Barr Virus) 

This all started because Joanna had heard my conversations with Kasia Kines (episode 4 and episode 43). I’m not surprised because these are some of the most downloaded episodes! I know there are a lot of people struggling to understand what is going on with their health, just like Joanna, and exploring if EBV might be the root cause. 

Since my last interview with Kasia, there’s been more research on EBV, including the impact of COVID and COVID vaccines. Joanna’s case seemed like a great reason to invite Kasia Kines back on the show to discuss EBV again. 

Kasia Kines is a Doctor of Clinical Nutrition and the CEO of EBV Educational Institute and Holistic Nutrition Naturally. She is the author of the Amazon best-sellng book The Epstein-Barr Virus Solution. 

 EBV Testing  

There are 4 markers to look for when testing for EBV and, as Joanna discovered, not all labs test for all 4 markers. The 4 markers you want to be included in your test are: 

1. EA IgG (Early Antigen) – this is the most important test and it’s often skipped. 
2. EBNA IgG (Epstein Barr Nuclear Antigen) – this marker shows the history of infection in non-acute cases revealing the long-term status of the virus. 
3. VCA IgG (Viral capsid antigen) – identifies if there is an acute infection (and remains present after initial infection).
4. VCA IgM (Viral capsid antigen) – this shows up in the early stage of an infection and usually disappears. 

It’s also worth noting that markers may not be detectable right after the initial exposure. And, some markers can go up and down in a day so tests may need to be repeated to get a true picture of what’s going on. 

Studies have also found that healthy people can test positive for years without any symptoms.

 Ebstein Barr Virus (EBV) and Autoimmune Disease 

Once someone has been exposed to EBV (and Kasia says that 90% of children are), then it stays in the system for life. Most of the time, it remains dormant but different things can trigger it. Those with autoimmune issues are more at risk of their EBV being triggered because their immune system is often struggling or challenged. 

This increased immune system activity could also potentially lead to molecular mimicry and result in the immune system mistakenly attacking organs. 

 What Causes EBV to Reactivate? 

There are many triggers that can cause the Epstein Barr Virus to reactivate and it can happen over and over again. Some of the most common ones are stress, environmental toxins, anxiety, and hormonal changes (even a woman’s monthly cycle can reactivate EBV). 

Kasia says that some of the people in her community (who generally are aware of their EBV status and have regular flare-ups) also reported that COVID as well as the vaccine increased their EBV reactivation. 

 EBV Reactivation Symptoms  

Different people experience EBV reactivation differently. Some will say that they experience a special kind of fatigue while others might get a rash or have a fever. Becoming aware of and tracking your EBV symptoms will help you manage reactivation symptoms sooner. Tracking may also help you identify triggers to avoid reactivations. The Emergency Protocol to Treat EBV Reactivation Symptoms 

When someone is experiencing symptoms and they know they have chronic EBV (even if it is not always active), Dr. Kines recommends a series of supplements to support the immune system and decrease symptoms. Her emergency EBV protocol includes:

• Selenium
• NAC (N-Acetyl Cysteine)
• L-Lysine
• Licorice
• Vitamin C
• Zinc
• Vitamin E
• Vitamin D

These supplements should help stabilize the immune system so that it can fight EBV. In addition, Dr. Kines encourages everyone to pay attention to the other factors like the environment, emotion (especially fear, anxiety, and stress) as well as nutrition. 

 EBV and COVID 

Dr. Kines says that they learned a lot about EBV during the COVID pandemic. One of the things is that anti-viral supplements (like the ones mentioned above as well as the zinc/quercetin combo) can help with EBV as well as other viruses like COVID. They also found that EBV can reactivate when the body is fighting the COVID virus so they suspect that there may be a connection between Long COVID and EBV. Dr. Kines referenced a study that found that 73% of Long Haul COVID cases were actually an EBV reactivation. 

One caution is that anyone who is pregnant should avoid taking large doses (over 400 mg) of Quercetin. 

Another caution is around the use of steroids or corticosteroids which are sometimes used to treat COVID. Medical research has found that steroids are not recommended for those with chronic activated EBV.

 Taking Action to Combat EBV 

One of the points that Dr. Kines likes to stress is that we do not have to suffer from EBV. While it is not a virus we can kill, there are ways to find a balance and cohabitate with the virus. There is a way to keep it in check so that you can live a healthy life. This includes understanding your triggers and decreasing your exposure to them as well as recognizing and treating symptoms quickly with the emergency protocol. 

 Next Steps 

In Joanna’s case, when I realized that her early antigen had not been tested I knew we needed to explore that as it is possible to have a reactivated EBV and still have a negative VCA IgM. The results backed up my suspicions. 

We put Joanna on Dr. Kines emergency protocol with a few additional supplements to further support her immune system. 

This included: 

•  NAC - 2/day
•  Reacted Zinc - 2/day
•  Quercetin + Nettles - 4/day
•  Selenium - 2/day
•  Allimax - 6/day
•  Lysine - 3/day

In addition, we improved her nutrition and focused on making sure she was making healthy lifestyle choices. We also spent some time digging deeper into what she wanted for herself and encouraged her to focus on being true to herself and living authentically. Mindset is such an important part of the healing process. 

...

The Case:  

• Evelyn is struggling with digestive issues as well as dental infections, tooth sensitivity and chronic bad breath.
• She brushed and flossed regularly, saw the dentist regularly, and tried all of the oral health products her dentist recommended
• She even tried natural toothpaste but nothing helped her teeth sensitivity or bad breath.

 The Investigation 

After meeting Evelyn and learning about her challenges and health history, I knew there had to be other pieces to this puzzle! I suspected that we needed to investigate a few more areas of her oral care and her nutrition. Understanding the Vital Importance of Oral Health 

Our mouths are so important to our overall health and often we disregard it. Youn Chang is the founder and CEO of OJOOK, an oral care company with a mission to help people develop mindful rituals that create harmony between the mind, body, and the environment. The concept for the business comes from her Korean heritage where mouth health and spine health are considered the key to vitality. 

Philosophically and scientifically, her culture recognizes that the mouth is the gateway for all nourishment to enter the body, it’s where digestion starts (with chewing), and is also the first of two microbiomes (the other being the gut) that dictate good health. From this perspective, it’s easy to see why oral health is vital to overall good health. 

She also shared in this episode that many of the dentists she works with will tell patients to seek medical help when they see things like sores, dry mouth, or other mouth issues because these are often the first signs of deteriorating health. Oral Health is More than Healthy Teeth 

We tend to think of oral health as keeping our teeth clean and cavity-free. We focus on going to the dentist and routinely brushing and flossing our teeth. But, Youn points out that the mouth is so much more than just a place for our teeth. Our gums and the inner mouth lining tissue are membranes similar to our armpits and sexual organs. It’s a lot more absorbent than our regular skin so we need to be very aware of what we expose it to. When we put things in our mouth that contain chemicals, it is basically an expressway to the bloodstream. 

Many conventional toothpastes contain chemicals, color dyes, SLAs, preservatives, endocrine disruptors, sweeteners, synthetic flavors, and even alcohol so we have to be careful what we put in our mouths. Cautions Around Conventional Toothpaste 

Youn says the problem with conventional toothpastes is that they focus on cleaning. Our approach to dental care is all about scrubbing our teeth clean (I’m still working on not over brushing!) and sanitizing our mouths. She says that this approach focuses too much on preventing issues that could be caused by bad microbiomes and bad bacteria or food particles, but it doesn't really think of what could happen from over cleaning and over irritating the mouth as an organ. She says the mouth environment has a very delicate balance. 

All too often, the focus is on killing the bacteria (which we know from our understanding of the gut) doesn’t allow for that healthy balance. 

She uses a great analogy in this interview comparing how we treat the cleaning of our teeth to how we approach our skincare. The Problem with Fluoride-Free Toothpaste 

There has long been a debate about the use of fluoride and it’s impact on overall health. Youn’s toothpase does not have flouride but she, and the dentist advisors at her organization, don’t discount the value of fluoride for dental health. However, she points out that anyone with a thyroid problem, autoimmune disease or fluorosis should consider the impact of fluoride on their health. 

If someone is looking to avoid fluoride for health reasons, they have to be careful with fluoride-free toothpastes because these can leave the enamel of the teeth vulnerable and unprotected. This is why they include a fluoride alternative in their toothpaste formulation. What is Nano-Hydroxyapatite in Toothpaste 

Our teeth are made up of 90% Hydroxyapatite. This is what forms the enamel. Nano-hydroxyapatite (nHA) is the same but broken down into nanoparticles so that when you brush with it, it’s easier for these particles to adhere to the teeth. This is how the toothpaste is able to remineralize teeth, protect them from decay, and even reduce sensitivity to cold, heat, or certain foods. 

Youn says that this new layer of hydroxyapatite also makes the teeth stronger and helps them appear whiter and brighter. 

She does caution that you want to make sure there is enough nHA in the toothpaste or it won’t do the job. Also, she says to be aware of the use of non-nano hydroxyapatite because the particle are too big to settle into the small holes in the enamel which is how nHA works to remineralize teeth. In addition, the larger particles can be abrasive to the teeth. 

Toothpaste Choices for Dry Mouth

Many people experience dry mouth but especially those with thyroid issues, pregnant women, cancer patients, and the elderly. Certain medications can also clause the mouth to be dry. This becomes an issue if those with a dry mouth are using regular, fluoride toothpaste because saliva is how fluoride is activated. 

Salive is also important to protect and neutralize the acid in your mouth and create a healthy mouth pH. 

This is why OJOOK also has sea salt in it’s formula. The salt stimulates the saliva. However, it is not just regular salt which could be abrasive on the teeth and tissue of the mouth. They process the salt using bamboo which refines it and add a natural but mild anti-inflammatory element. And, it does this without harming the mouth’s microbiome balance. 

She also cautions against charcoal for toothcare as it is also abrasive and can impact the mouth pH levels. Balancing the Mouth’s pH 

The mouth should have a pH of seven which is fairly neutral. 

This balance can be affected by eating too frequently, including consuming coffee, carbonated water lemon water, vinegar water and other things that are consumed for the health benefits. One of the interesting things that Youn shared is the negative effect of consuming these types of drinks slowly over time. It doesn’t give the mouth time to reset it’s pH. 

Sugar and the frequency of having sugar in the mouth can also affect the mouth microbiome since bacteria grow quickly in a sugary environment which can produce acid as a byproduct. 

A slightly alkaline toothpaste can be helpful but lifestyle (like frequency of snacking or consumption of acidic foods) can also impact the balance of the mouth environment. Turning Routine into Ritual 

Youn is passionate about creating rituals around oral health. Because we are in the habit of cleaning our teeth first thing in the morning and right before we go to bed, this opens up an opportunity to make this routine more intentional. She points to the science around how our first and last thoughts of the day can transform our mindset. By using the teeth-brushing time to be more mindful, we can shift the way that we are in the world. This is one of her passions. Happy Ending 

Evelyn and I needed to address her issues from a whole body perspective. Because she’d been using conventional oral care products containing alcohol and other toxins for so long, we needed to support her microbiome and her liver.

First I needed to find out what was really going on so I ran a GI map test (a stool test) and discovered dysbiosis and saw the pattern for SIBO (Small Intestine Bacterial Overgrowth).

We addressed these wi...

Being diagnosed with Hashimoto’s is the beginning of a long journey that can sometimes be overwhelming. There is a lot of information, which is good, but when it comes to Hashimoto’s it’s important to first know where you are getting information to make sure it’s correct. You also need to know what to do with all of that information.

This episode of the Health Mysteries Solved podcast is dedicated to helping you figure where to start and what to do next if you aren’t getting results. 

Before we dive into the twofold approach for supporting Hashimoto’s we need to remember what’s actually going on. Hashimoto’s is an autoimmune disease that causes the immune system to attach the thyroid. Under attack, the thyroid becomes slow and will eventually get destroyed. 

It’s common for those with Hashimoto’s to have many different symptoms as a result of the slow thyroid and from the dysfunctioning immune system. 

In order to support Hashimoto’s we need to support both the thyroid and the immune system. A well supported immune system can reduce and even stop the attack on the thyroid. 

This twofold approach differs from what most conventional medical doctors will prescribe. They tend to focus only on getting the thyroid levels into range using medication. They don’t often help patients with supporting the immune system. 

In order to support the immune system, the first thing to do is reduce the changes of the immune system being triggered. There are four key immune system triggers to consider: 

• Food
• Stress
• Toxins
• Infection

Stress and Hashimoto’s 

Of the four triggers, stress is one that can play such a huge role in so many areas of health. And, it’s so pervasive in our culture it can be hard to avoid. However, it’s important to note that two people can face the same stress and have very different reactions, which is going to impact their individual health differently. So the trick is not necessarily to avoid stress but to reframe how you think about it and manage it effectively. 

There is one easy thing that you can do right now to help you better manage stress and therefore protect your immune system from triggering a Hashimoto’s flare up. Notice when you say or think the phrase “I have to…”

How often do you say it? Where do you use it? Take a note of all of these times and then reframe the way you think about it. 

Yes, there are things that need to be done but when you use the phrase ‘have to’ it creates urgency which can put the body into that ‘fight or flight’ mode. Being in this sympathetic state can increase the release of stress hormones. If this is going on all the time, all day long, then the immune system may struggle to deal with the Hashimoto's attack on the thyroid. 

It can be as simple as changing the way you think or speak about the things that need to get done. For example, you may be thinking about your house being dirty. If you think or say, ‘I have to clean the house,’ then your body will think it’s an emergency and trigger a stress response. On the other hand, if you come from a place of joy and gratitude, you might instead think, ‘I get to clean my house today and enjoy a clean home which is more than many people have.’

It can be a double edged sword - food can be a trigger for Hashimoto’s but stressing out about what to eat can cause stress that can be a trigger. 

You find yourself thinking, ‘I have to go gluten free, I should avoid dairy, I really have to eat better tomorrow, I messed up today…’

These dietary shifts can be powerful in supporting your Hashimoto’s but if you’re trying to do it, struggling, and then using heavily charged words (or thoughts) about it, you may be creating stress.  

Once again, the solution is to shift the language and thought process around these dietary choices. Try switching your thoughts and words to, ‘today, I choose to eat gluten free. I chose this because I know that I feel better when I eat this way,’ By switching to the idea that you are choosing your dietary shifts because you know it will help you feel good, you switch out of that sympathetic response caused by limiting language. 

This is an easy yet powerful tool to help with the stress trigger. Notice what you think about first thing in the morning as you wake up. Pay attention to that first thought as you open your eyes. Your first thought can shape the flow of your day and can shift your stress response. 

If you focus on what you need to do or all of the things that have to get done, you are starting your day in stress. 

Instead, try this. Wake up with joy, curiosity, and gratitude. Think something like, ‘some of the best experiences of my life have not happened yet. What will I experience today?’

This way you are not telling yourself the kind of day it will be, you are allowing it to unfold with wonder. It’s super simple and yet it can shift your mood for the entire day. 

Aside from shifting how you think and speak about your day-to-day world, there are many other things that can also help reduce your stress, including:

• Moving your body
• Meditation
• Listening to music
• Talking to a friend
• Taking a walk in nature

If all of that seems like too much to take on all at once, don’t discount these simple mindset shifts - they can really propel you forward.

As you address stress, then you can start looking at some of the other triggers like foods, infections, and toxins as well as really supporting your thyroid. 

If you need more support and useful information, take advantage of my free training on discovering your thyroid type and supporting Hashimoto’s with this twofold approach. Access that free training here: www.thyroidmysterysolved.com/trainingregistration-it

I know that living with Hashimoto’s and Hypothyroidism is not always easy and can be overwhelming at times. I’m here to tell you there is so much you can do. Could reducing subtle stresses be the missing part for you or someone in your life with Hashimoto’s? Be sure to share this episode… not because you have to but because you want to. 

Resources Mentioned: Free Hypothyroidism Support Training

Thanks for Listening

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The Case:  

• Anna is experiencing IBS, fatigue, anxiety and generally doesn’t feel well. 
• She was diagnosed with Hashimoto’s years ago but doctors did not offer real solutions.
• She wanted to try adjusting her diet but research led her down a deep rabbit hole that left her confused about the best diet for her IBS, autoimmunity and other symptoms.

The Investigation
There is a lot of information on the internet and some of it is conflicting which makes it very hard to figure out which one to try. This inundation of sometimes conflicting information can be overwhelming and that’s exactly what Anna was experiencing when she came to me. There were a lot of things to take into consideration in finding the right nutrition plan for Anna.
Joining me on the show to talk more about the overwhelming amount of diet information is Risa Groux. She’s a Functional Nutritionist, Certified Autoimmune Coach and author of  FOODFRAME: Diet is a Four-Letter Word.  It’s a comprehensive guide to using functional nutrition guidelines to identify the root causes of various health issues so I knew she was the perfect person to consult with on Anna’s case. 
What are the Most Popular Diets for Autoimmunity Right Now? 
Some of the most popular diets are Paleo, Ketogenic, Autoimmune Protocol, Vegan, Low FODMAP and Low Lectin. One of the first things that Risa recommends when considering following a set diet is to take into consideration your health status. For example, if you are pre-diabetic, diabetic, SIBO (small intestine bacterial overgrowth), IBS (Irritable Bowel Syndrome), or if you have an autoimmune disease, there may be diets that are better suited to you or not suitable to you. 
What is the Paleo Diet?  
Risa says this diet has the broadest appeal and as result it is the most commonly recommended. Many people know of it as the ‘Caveman diet’ because it focuses on the things that we ate at the beginning of time. This includes animal protein (not deep fried, of course), and some plant carbohydrates like sweet potatoes and yams. It also includes good fats like olives, nuts, seeds, and eggs. It doesn’t include foods that came later like legumes, grains, sugar, processed foods, and alcohol. 
One of the other things to avoid on this diet is any food that might have pesticides, herbicides, chemicals, dyes, toxins (there are over 3000 approved for human consumption) or be GMO since these were also not around during primitive times. 
This diet is very good for anyone dealing with inflammation and blood sugar issues.
PROS

• Helps regulate the blood sugar
• Good for skin
• Good for blood pressure and cardiovascular health
• Reduces inflammation
• Promotes weight loss
• Increases energy 

CONS

• Can be challenging for vegans 

What is a Ketogenic Diet? 
The ketogenic diet, also known as ‘Keto’ is a diet that helps get the body into a ketosis by changing the fuel source from carbohydrates or sugars (the most common fuel source for our bodies) to fat. Typically, the pancreas creates insulin and glycogen and drives it into the cells. Then mitochondria uses those to make energy. 
By avoiding carbohydrates on the ketogenic diet, you change your metabolic state into ketosis which then uses fat as fuel. To stay in the state of ketosis, your diet needs to be 70-80% quality fats. The diet also allows for animal protein (since it has no carbohydrates), and a very small amount (less than 20 g/day) of low-carb vegetables.
Anyone on this diet will need to drink a lot of water to keep the colon hydrated since the diet contains very little fiber. The diet should not be a long-term diet. Risa suggests 3 months as a good length of time for Keto. 
PROS

• Good for blood sugar regulation
• Good for diabetics
• Effective for weight loss
• Good for heart disease
• Helps with acne
• Improves brain fog and supports brain function

CONS

• Hard to get sufficient fiber
• Difficult to stay in and track state of ketosis
• Not suggested for anyone who struggles to digest or absorb fat or has had their gallbladder removed.
• Difficult for anyone who needs to travel
• Not as good for women, especially if they have adrenal issues
• Not suggested for anyone with kidney issues

What is the Autoimmune Protocol (AIP) Diet? 
The autoimmune protocol diet, often referred to as AIP, is similar to paleo and low lectin but was developed specifically to help those with autoimmune issues reset. It is especially helpful for those who have just been diagnosed and are experiencing a lot of symptoms but can also benefit those who do not have autoimmune issues. It’s an elimination diet that is intended to last 30-90 days. 
The diet itself is very similar to the Paleo diet but it goes a few steps further as it also eliminates nightshades which include tomatoes, potatoes (except yams and sweet potatoes), eggplant, peppers (except black pepper) and Goji berries. The diet also removes some nuts, seeds, dairy and eggs. 
On this diet, you are allowed to eat animal protein, vegetables, sweet potato, yams and some good fats - so it’s very restrictive. After the prescribed time, you can start adding foods back in, slowly and one at a time, to help identify specific issues that may cause problems for you individually. 
PROS

• Cleans out the system
• Helps identify potential triggers
• Anyone can do it and benefit, not just autoimmune
• Decreases systemic inflammation. 
• Improves gut health
• Decreases blood sugars

CONS

• Temporary solution as it only last 30-90 days (but it can be repeated periodically)
• Very restrictive

What’s in a Low Lectin Diet? 
Lectins are under the umbrella of antinutrients. They are found in the protective shell of seeds and some vegetable and fruit skins. It can be difficult for the digestive system to break down which can in turn cause inflammation especially if someone has leaky gut syndrome. We know that inflammation is the driver disease.
The diet requires the elimination of a lot of fruit and vegetable skins and seeds including tomatoes, squashes, cucumbers and some tropical fruits like bananas, dates, and coconuts. It also excludes dairy, legumes, grains, cashews, and corn. Even grains that are gluten-free like quinoa are excluded. 
PROS

• Some find it easier than AIP with similar benefits
• Does allow for some sugar alcohols

CONS

• Suitable for everyone 
• Anyone with IBS, IBD or SIBO will need to further restrict the Low-Lectin diet to remove sugar alcohols.

What is the Low FODMAP Diet? 
FODMAP is an acronym and it stands for fermentable oligosaccharides, disaccharides, monosaccharides and polyols which are short-chain sugars that get fermented in the system but they absorb water. As a result, they typically cause bloating and gastric upset. 
This diet recommended for anyone who has chronic bloating, has been diagnosed with IBS or IBD. The Low FODMAP diet is an elimination diet that usually lasts 30-90 days. Risa says you’ll get the best results if you start off strict. 
You want to eliminate any foods that you personally feel causes bloating. You also eliminate cruciferous vegetables (cauliflower, broccoli, kale, cabbage, brussel sprouts) as well as some other vegetables like artichokes, onion, garlic and veggies with high carbohydrates. 
PROS

• Good for reducing inflammation
• Good for those with IBS

CONS

• Very challenging 
• Not many commercially produced foods...