译者：一个偶然机会，让我对这个阀门发生了兴趣。我只想说：人体太神秘了。

https://acupuncture-westlondon.com/ileocecal-valve-dysfunction/

讓我們從頭開始：

消化系统是怎么工作的？

簡而言之，當我們吃喝時，所有東西都會分階段分解成所謂的食糜（chyme or chymus）。食糜是指人的胃經由幽門瓣排出到小腸的十二指腸的部分消化了的食物的半流體物質。食糜是食團在消化道中機械和化學分解的結果；食團是咀嚼後吞嚥下的一小塊圓形食物，包含部分消化的食物、水、鹽酸和各種消化酵素。

小腸和大腸的功能：

小腸類似我們腸道的廚房區域。它的主要作用是吸收食物中的所有營養素和液體。通常，食糜在這個過程發生時會穿過小腸（透過蠕動）。食物在小腸中被加工和吸收後，所有剩餘的廢物應進入大腸（或結腸），並從體內排出。

什麼是迴盲瓣，它有什麼作用？

小腸的最後一部分稱為迴腸。它連接到大腸的第一部分，稱為盲腸。腸道的這兩個部分之間是迴盲瓣 (ICV)，這是一個小括約肌（兩塊圓形肌肉），位於腹部右下象限闌尾的同一區域。具體來說，ICV 大約位於肚臍和髂前上棘 (ASIS) 或髖骨之間的中間位置（見圖 1）。【译者：对不起，我没有附上图。】食物在小腸中被加工和吸收後，所有剩餘的廢物應通過 ICV 進入大腸，並從體內排出。當 ICV 正常工作時，它允許這種向前（进入大肠的）移動，同時防止任何廢物流回小腸。

讓我們來解決這個問題：

迴盲瓣 (ICV) 功能障礙或症候群：

由於多種原因，ICV 可能會卡在開啟或關閉位置，我們將在下面介紹。理論上，開放性 ICV 可能主要表現為稀便或腹瀉；封閉式 ICV，伴隨便秘。然而，重要的是要澄清，一個人可能不會經歷任何一種问题，也可能兩种问题都經歷過。通常，最初被認為是闌尾問題的是 ICV 問題。 ICV 功能障礙在一般人群中很常見（可能高達 90%），並且常常未被診斷出來。

在正常情況下，ICV：

 大部分時間關閉

 短暫打開，讓小腸內容物進入大腸。

 再次快速關閉，以防止大腸中的任何物質移回小腸的迴腸。

如果閥門打開時間過長或時間不夠長，就會出現問題。

打開閥門：

當 ICV 卡在開啟位置時，食糜可能會過快地穿過腸道（即腹瀉），從而損害小腸有效吸收液體和營養物質的能力。此外，如果閥門保持打開狀態或關閉速度不夠快，大腸中的廢物和細菌可能會回流到小腸並被重新吸收，導致腸內壁刺激並增加全身毒性和風險。下降以及退化性或自體免疫疾病的發展或發作。此外，小腸中錯誤種類的細菌過度擁擠會導致嚴重的脹氣和腹脹。

關閉的閥門：

相反，當 ICV 卡在關閉位置或沒有保持打開足夠長的時間時，廢物無法有效地穿過小腸，即便秘。在這種情況下，由於運輸時間緩慢，小腸可能會在廢物和毒素到達大腸排出之前繼續吸收它們，這再次導致腸道內壁受到刺激，並增加全身毒性和炎症的風險。免疫力下降以及退化性或自體免疫疾病的發展或發作。此外，由於 ICV 卡在閉合位置且食糜回流，患者可能會出現便秘，並且更容易出現上腹部和下腹部腹脹以及胃酸倒流（胃灼熱）。

那麼是什麼原因導致迴盲瓣 (ICV) 問題呢？

閥門無法正常運作的原因有以下幾種：

 消化：暴飲暴食；吃得太頻繁或太快；食物咀嚼不足；胃酸不足（胃酸過少）或消化酵素不足（先天性蔗糖酶-異麥芽酶缺乏症、胰臟外分泌功能不全（EPI）、乳糖不耐症）。

 飲食：食用過多辛辣或粗糧類食物；食物敏感性；過度煮熟的食物；沒有足夠的生食；高碳水化合物/低蛋白質飲食；沒有吃足夠的健康高纖維食物，包括全食物營養（新鮮水果和蔬菜）；飲食中含有大量加工食品、發炎穀物和精製糖（巧克力、爆米花、非食物、垃圾食物等）；過量飲酒、咖啡因或碳酸飲料；過量的白麵粉、化學食品添加物和人工色素。

▪ 慢性脫水。

壓力或情緒創傷：想想腸道和連結大腦的迷走神經－腸腦軸（GBA）。思想會影響我們的腸道健康，反之亦然；例如，本能反應、悲傷、怨恨和無法放手。

 闌尾切除術：切除闌尾。一些研究人員認為，位於 ICV 旁邊的闌尾就像毒素溢出一樣，將這些毒素保留下來，直到身體可以慢慢地排出它們，以免中斷 ICV 的工作。

▪ 抗生素或其他藥物的長期療程可能會導致腸道微生物群失衡，即菌叢失調。

▪ 消化酵素失衡或缺乏－特別是來自胰臟、胃和小腸的消化酵素。

▪ 營養素不平衡或缺乏。

▪ 體質或家庭因素。

 身體虛弱－運動太少或太多都會擾亂消化系統。

 能量消耗－電話、太多的螢幕時間、電磁污染、過度勞累。

 姿勢錯位－尤其是臀部問題、下巴問題和大腿上部肌肉損耗。

 SIBO（小腸細菌過度生長）。

腸道荷爾蒙風暴：

此外，ICV 功能障礙可能是荷爾蒙失衡的結果：

 飲食中碳水化合物含量高、含有發炎穀物或精加工食品會使我們的血糖失衡。

這可能會對消化激素（例如胃動素）產生連鎖反應，胃動素是一種在小腸上部釋放的激素，可刺激胃和小腸蠕動，從而導致未消化的食物進入大腸。

血糖失衡會促進腎上腺素和皮質醇的產生，進而導致食道痙攣，增加胃酸的產生，並減少胰酶的輸出。

 隨著壓力的增加，可能會出現肌肉緊張；最值得注意的是，腿部肌肉可能會在腿部旋轉，導致骨盆錯位。反過來，這可能會使 ICV 錯位並導致消化紊亂和疼痛。

 由於高胰島素、高皮質醇以及胃動素和血清素受損，我們可能會看到壓力和雌激素增加，以及黃體酮等性激素減少——這會顯著影響生育能力並危及懷孕早期。另外，請記住，人體 95% 的血清素是在腸道中產生的。血清素水平的變化會影響腸道、大腦以及人的心理和情緒健康。

高雌激素和腸道紊亂會導致組織胺水平升高、發炎增加和免疫反應增強，這可能表現為過敏或食物敏感/不耐受。請記住，雌激素和其他荷爾蒙受體存在於腸道中。

 幾種腸道激素被發現是參與腸腦串擾和人體能量代謝的關鍵信號，例如 ghrelin、PYY、GLP-1、葡萄糖依賴性促胰島素多肽 (GIP) 和CCK，所有這些激素都會被釋放響應食物的攝取並調節中樞神經系統（CNS）的不同功能，從而控制代謝控制。

如果身體無法有效地處理和平衡荷爾蒙，人們的血糖就會像過山車一樣持續上升，而且飲食不規律的慾望也會增加（見圖 2）【译者：我没有附图。】。

關於 ICV 功能障礙的荷爾蒙方面，治療旨在平衡消化、識別和避免食物不耐受、平衡血糖和減輕壓力。

偉大的模仿者：

ICV 功能障礙會導致多種症狀，有時被稱為“偉大的模仿者”，因為其功能障礙會表現出多種症狀。一個人可能有以下任何症狀。然而，如果處理得當，它可以對一個人的感受產生很大的影響。

迴盲瓣 (ICV) 症候群症狀：

 消化：慢性腹瀉或稀便；慢性便秘；腹痛;氣體;腹鳴（咕嚕聲）；右側腹股溝疼痛；腹脹；腹部膨脹；打嗝；消化不良;一般非特異性下胃腸道不適；右側下腹疼痛（ICV）；左側下腹部疼痛（休斯頓瓣膜；the valves of Houston）。

 消化系統疾病：發炎性腸道疾病（IBD）（即潰瘍性結腸炎或克隆氏症）；腸躁症（IBS）；憩室炎;痙攣性結腸；乳糜瀉；小腸細菌過度生長 (SIBO)。

 頭痛或偏頭痛；劇烈、針尖性頭痛（尤其是左側顱底）；額部鈍痛。

 關節疼痛；關節炎;肩部或頸部疼痛；肩周炎;肩部和髖關節滑囊炎樣疼痛；右側臀部或腹股溝疼痛；腕隧道症候群;晚上右肩痛。

腰痛：特發性腰痛（無緣無故的疼痛）；突然、刺痛或劇烈的下背部疼痛；假骶髂應變。

 腿部疼痛－尤其是右側；腿部灼痛（感覺像神經一樣）輻射到左大腿前部。

▪ 神經挤压。

▪ 肌肉酸痛。

胸痛；心悸;心臟周圍疼痛。

頭暈；頭暈；模糊;眩暈；模糊的視野。

▪ 流感症狀；發燒。

 慢性疲勞；病毒後疲勞；普遍嗜睡。

▪ 假性胃酸過少（胃酸缺乏）。

▪ 突然或慢性口渴。

▪ 噁心。

耳鳴（耳鳴）；耳脹滿/有壓力。

復發性或慢性鼻竇感染；鼻竇炎。

▪ 鼻後滴注。

▪ 過敏；氣喘樣症狀；食物或環境敏感性；花粉熱.

 口臭；體味。

▪ 憂鬱症；情緒低落；焦慮。

 皮膚狀況：濕疹；牛皮癬;痤瘡，蒼白（膚色蒼白）；眼睛下方的黑眼圈；蕁麻疹（蕁麻疹）；浮腫的臉頰。

女性健康與生育能力：經痛（經痛）、子宮內膜異位症、多囊性卵巢症候群（PCOS）。

▪ 水腫：液體滯留或腫脹。

▪ 念珠菌或真菌過度生長。

▪ 起床活動後症狀改善。

▪ 躺下或夜間時症狀加劇。

讓我們來看看解決方案：

如何治療迴盲瓣 (ICV)：

…【译者：我想应该停下来。】

Ileocecal Valve Dysfunction

https://acupuncture-westlondon.com/ileocecal-valve-dysfunction/

LET’S START AT THE BEGINNING:

How Does Digestion Work?

In short, when we eat and drink, everything is broken down in stages into what is known as chyme (or chymus). Chyme refers to the semi-fluid mass of partly digested food expelled by a person’s stomach through the pyloric valve into the duodenum of the small intestine. Chyme results from a bolus’s mechanical and chemical breakdown in the digestive tract; a bolus is a small, rounded mass of chewed food when swallowing and comprises partially digested food, water, hydrochloric acid, and various digestive enzymes.

Functions of the Small and Large Intestines:

The small intestine is similar to the kitchen area of our bowel. Its primary role is to absorb all the nutrients and fluids from our food. Ordinarily, chyme moves through the small intestine (via peristalsis) while this process occurs. After food material has been processed and absorbed in the small intestine, all leftover waste should then move into the large intestine (or colon), where it is expelled from the body.

What Is The Ileocecal Valve, And What Does It Do?

The last portion of the small intestine is known as the ileum. It joins onto the first portion of the large intestine, called the cecum. Between these two sections of the bowel is the ileocecal valve (ICV)—a small sphincter (two circular muscles) located in the same area as the appendix in the lower right quadrant of the abdomen. Specifically, the ICV is located approximately halfway between the belly button and the Anterior Superior Iliac Spine (ASIS) or hip bone (See Figure 1). After food material has been processed and absorbed in the small intestine, all leftover waste product should move through the ICV into the large intestine, where it is expelled from the body. The ICV, when functioning normally, allows for this forward movement while preventing any waste product from flowing back into the small intestine.

LET’S GET TO THE PROBLEM:

Ileocecal Valve (ICV) Dysfunction or Syndrome:

The ICV can become stuck in an open or closed position for many reasons we will cover below. Theoretically, an open ICV is likely to present predominantly with loose stools or diarrhoea; a closed ICV, with constipation. However, it is important to clarify that one may experience neither or both. Often, what is initially thought to be an appendix problem is an issue with the ICV. ICV dysfunction is found frequently in the general population— possibly up to 90% of people and often goes undiagnosed.

In normal circumstances, the ICV: 

• is closed most of the time

• opens briefly to let the contents of the small intestine move into the large intestine. 

• closes again quickly to prevent any materials in the large intestine from moving back into the ileum of the small intestine. 

Problems occur if the valve stays open too long or not long enough. 

An Open Valve:

When the ICV becomes stuck in an open position, chyme is likely to move through the gut too rapidly (i.e. diarrhoea), thus compromising the small intestine’s ability to absorb fluids and nutrients effectively. In addition, if the valve remains open or doesn’t close quickly enough, waste products and bacteria in the large intestine may back up into the small intestine and be reabsorbed, leading to irritation of the intestinal lining and an increased risk of systemic toxicity and inflammation (overburdening of the liver), reduced immunity, and the development or onset of degenerative or autoimmune conditions. In addition, the resulting overcrowding of the wrong kind of bacteria in the small intestine can lead to severe gas and bloating.

A Closed Valve:

In contrast, when the ICV becomes stuck in a closed position or doesn’t remain open for long enough, feces cannot efficiently move past the small intestine, i.e. constipation. In this case, due to the slow transit time, the small intestine may continue to absorb the waste products and toxins before they reach the large intestine for expulsion—again leading to irritation of the intestinal lining and an increased risk of systemic toxicity and inflammation (overburdening of the liver), reduced immunity, and the development or onset of degenerative or autoimmune conditions. In addition, with the ICV stuck in a closed position and chyme backing up, one may become constipated and be more prone to bloating in the upper and lower abdomen, and acid reflux (heartburn).

SO WHAT CAUSES ILEOCECAL VALVE (ICV) PROBLEMS?

There are several reasons why the valve may not work correctly:

• Digestion: overeating; eating too frequently or too quickly; under-chewing your food; not enough stomach acid (hypochlorhydria) or digestive enzymes (congenital sucrase-isomaltase deficiency, exocrine pancreatic insufficiency (EPI), lactose intolerance).

• Diet: consuming excessive spicy or roughage-type foods; food sensitivities; excessive cooked food; not enough raw food; a high carbohydrate/low protein diet; not eating enough healthy high fibre foods including whole food nutrition (fresh fruits and vegetables); a diet high in processed foods, inflammatory grains and refined sugars (chocolate, popcorn, non-foods, junk foods etc.); excessive alcohol, caffeine or carbonated drinks; excessive white flour, chemical food additives and artificial colourings.

• Chronic dehydration.

• Stress or emotional trauma: think about the gut and the vagus nerve connecting to the brain—the gut-brain axis (GBA). Thoughts affect our gut health and vice versa; for example, a gut reaction, grief, resentment, and an inability to let go.

• Appendicectomy: having had your appendix removed. Some researchers believe that the appendix, located right next to the ICV, acts like an overflow for toxins and holds these until the body can work them out slowly so as not to interrupt the workings of the ICV.

• Prolonged courses of antibiotics or other drugs may lead to an imbalance of the gut microbiome—known as dysbiosis.

• Imbalances or deficiencies of digestive enzymes—specifically from the pancreas, stomach and small intestine. 

• Imbalances or deficiencies of nutrients.

• Constitutional or familial factors.

• Physical weakness—too little or too much exercise disturbing the digestive system.

• Energy drains—phones, too much screen time, electromagnetic pollution, overwork. 

• Postural misalignment—especially from hip issues, jaw problems and upper thigh muscle wastage.

• SIBO (Small Intestine Bacterial Overgrowth).

The Bowel Hormone Storm:

In addition, ICV dysfunction may be the result of a hormonal imbalance:

• Eating a diet high in carbohydrates, containing inflammatory grains or highly processed foods will imbalance our blood sugars.

• This may cause a knock-on effect on digestive hormones such as motilin—a hormone released in the upper small intestine, which stimulates gastric and small intestine motility, thereby causing undigested food to move into the large intestine.

• Imbalanced blood sugars facilitate the production of adrenaline and cortisol, which can cause the oesophagus to go into spasm, increase the production of stomach acid, and reduce pancreatic enzyme output.

• With heightened stress, muscle tension can occur; most notably, the leg muscles can rotate in the legs, which can misalign the pelvis. In turn, this can misalign the ICV and cause digestive disturbances and pain.

• With high insulin, high cortisol and impaired motilin and serotonin, we will likely see an increase in stress and oestrogen and a reduction in sex hormones like progesterone—this can significantly impact fertility and compromise the early stages of pregnancy. Also, remember that 95% of the body’s serotonin is produced in the gut. Changes in serotonin levels will affect the gut, brain and one’s mental and emotional health.

• High oestrogen and gut disturbances contribute to elevated histamine levels, increased inflammation and a heightened immune response, which can present as allergies or food sensitivities/intolerances. Remember, oestrogen and other hormone receptors exist in the gut.

• Several gut hormones are found to be the critical signals involved in the gut-brain crosstalk and human energy metabolism, such as ghrelin, PYY, GLP-1, glucose-dependent insulinotropic polypeptide (GIP), and CCK, all of which are released in response to the ingestion of food and act to modulate different functions of the central nervous system (CNS), which in turn governs metabolic control.

If the body cannot process and balance hormones effectively, one stays on the blood sugar rollercoaster with an increased desire to eat erratically (See Figure 2). 

In relation to the hormonal aspect of ICV dysfunction, treatment aims to balance digestion, identify and avoid food intolerances, balance blood sugars and reduce stress.

THE GREAT MIMICKER:

ICV dysfunction is responsible for a myriad of symptoms and is sometimes called “the great mimicker” due to the wide range of symptoms that can manifest as a result of its dysfunction. An individual can have any of the following symptoms. However, when treated appropriately, it can make a big difference in how a person feels.

Ileocecal Valve (ICV) Syndrome Symptoms:

• Digestion: chronic diarrhoea or loose stools; chronic constipation; abdominal pain; gas; borborygmus (gurgling); right-sided groin pain; bloating; distended belly; burping or belching; indigestion; general non-specific lower GI discomfort; right-sided lower abdominal pain (ICV); left-sided lower abdominal pain (the valves of Houston).

• Digestive Disorders: Inflammatory Bowel Disease (IBD) (i.e. Ulcerative Colitis or Crohn’s Disease); Irritable Bowel Syndrome (IBS); Diverticulitis; Spastic Colon; Celiac Disease; Small Intestinal Bacterial Overgrowth (SIBO).

• Headache or Migraine; sharp, pinpoint headaches (especially on the left side at the base of the skull); dull frontal headaches.

• Joint pain; arthritis; shoulder or neck pain; frozen shoulder; bursitis-like pain in the shoulders and hip joints; right-sided hip or groin pain; carpal tunnel syndrome; right-sided shoulder pain at night.

• Lower back pain: Ideopathic lower back (pain for no reason); sudden, stabbing or sharp lower back pain; pseudo-sacroiliac strain.

• Leg pain—particularly right-sided; burning leg pain (that feels like a nerve) radiating into the front of the left thigh.

• Nerve Impingement.

• Muscular aches and pains.

• Chest pain; palpitations; pain around the heart.

• Dizziness; lightheadedness; faintness; vertigo; blurred vision.

• Flu symptoms; feverishness.

• Chronic fatigue; post-viral fatigue; general lethargy.

• Pseudo-hypochlorhydria (deficiency of stomach acid).

• Sudden or chronic thirst.

• Nausea.

• Tinnitus (ringing in the ears); fullness/pressure in the ears.

• Recurrent or chronic sinus infections; sinusitis.

• Post nasal drip.

• Allergies; asthma-like symptoms; food or environmental sensitivities; hay fever.

• Bad breath; body odour.

• Depression; low mood; anxiety.

• Skin conditions: eczema; psoriasis; acne, pallor (pale complexion); dark circles under the eyes; hives (urticaria); puffy cheeks.

• Women’s health and fertility: painful periods (dysmenorrhoea), endometriosis, Polycystic Ovary Syndrome (PCOS).

• Oedema: fluid retention or swelling.

• Candida or fungal overgrowth. 

• Symptoms that improve after getting out of bed and moving around.

• Symptoms that intensify while lying down or at night.

LET’S GET TO THE SOLUTION:How To Treat The Ileocecal Valve (ICV):

There are several steps necessary to return the ICV to normal function.

Physical Manipulation of the Valve:

The ICV functions under nerve control—specifically the vagus nerve. Physical manipulation or massage can correct improper nerve control in the short term. However, unless procedures are implemented to reduce irritation to the already inflamed and irritated bowel, ICV dysfunction will likely return. Your practitioner can provide lifestyle and dietary advice, and recommend nutritional supplements to aid digestion and reduce inflammation. For four weeks, therefore, one should follow the additional recommendations below.

Open vs. Closed Valve:

Our approach to treatment of the ICV will depend on whether we are looking at an open or closed valve.

Treating an Open Valve:

Low blood volume may cause the valve to lose its tension and “stick”—usually in an open position.

We should look at several things to treat an open valve problem. These are as follows:

• Firstly, one can massage or hold the valve shut by adhering to the following steps:

• Place both thumbs over the ICV.

• Making sure to keep your thumbs flat, press straight down into the abdomen towards the back.

• While continuing to press deeply, push upwards towards the left shoulder for 20-30 seconds—bearing in mind that this can be particularly uncomfortable. Pain may be localised or refer superiorly into the chest or stomach area, posteriorly into the back or distally into the groin or down the right leg. If you feel acute pain when pressing on this spot, it is likely to be an open ICV problem, which can feel more or less tender depending on the individual and the severity of ICV dysfunction. Locating the tender spot(s) while lying down may be easier.

• Secondly, one can place a cold pack over the valve for approximately 15 to 20 minutes. A cold pack can be particularly valuable with a long-standing, difficult-to-treat ICV dysfunction. This should comprise cold tap water, not ice.

Both steps above should be repeated as necessary. 

In addition, one may do the following:

• Add lactic acid yeast wafers to one’s diet. These can be sourced at any health food store or online.

• Eliminate roughage-type foods; if the problem is an open valve and diarrhoea is a primary symptom, one should eliminate all roughage-type foods for four weeks; for example, whole grains, nuts, seeds, legumes, raw fruits and raw vegetables.

• Chlorophyll may help to heal an open ICV. Also, chlorophyll complex perles contain fat-soluble vitamins, including vitamin K, and can be helpful for pain relief.

 Treating a Closed Valve:

• A closed valve is often caused by a hypertonic or spastic intestinal muscle, which can be the result of a deficiency of magnesium, usable calcium, low stomach acid (hypochlorhydria) and/or digestive enzymes.

We should look at several things to treat a closed valve problem. These are as follows:

• Calcium, Magnesium, Vitamin D: add calcium (or silicon when calcium can’t be absorbed), magnesium and vitamin D to one’s diet.

• Digestive Enzyme Supplementation: consider whether digestive enzyme supplementation may be required. Foods rich in natural digestive enzymes include kiwi fruit, fig, papaya and pineapple, which contain proteases to help break down proteins, and mango and avocado, which have amylases to help break down carbohydrates and starches.

 Treatment of both Open and Closed Valve Types:What to do:

In addition to the above instructions specifically related to treating an open or closed ICV, the following advice applies to the treatment of both open and closed ICV types:

• Eat your food slowly. 

• Chew your food properly before swallowing.

• Firstly, take garlic oil soft gels, two with each meal, for two or three days—expediting the elimination of any harmful toxins and pathogens in the small and large intestines. Alternatively, one may take raw garlic—beginning with half a small clove of raw, crushed garlic and working up to one small clove per meal for two to three days. Liquid chlorophyll works just as well, but garlic may be more readily available.

• Drink 6 to 8 glasses of water per day.

• Resolve Dysbiosis (Imbalance of the Gut Microbiome) by taking a high-strength probiotic:

• Vivomixx or VSL#3: At Acupuncture West London, we recommend and stock Vivomixx and VSL#3.

• Acidophilus (maximum dosage): you can request this at any pharmacy.

• Kefir: alternatively, one can take 5 fl. oz. of Kefir per day. However, If you are prone to constipation, we recommend acidophilus or other probiotics instead of kefir.

•  Oils: add flaxseed, hemp or olive oil to your diet.

•  Increase your fibre intake with steamed/soft cooked vegetables.

•  Increase your fibre intake with steamed/soft-cooked fruit.

• Resolve imbalances or deficiencies of nutrients:

• Zinc and Vitamin B6 are necessary to produce hydrochloric acid and maintain the integrity of the intestinal wall.

• Vitamin A is necessary to build a healthy mucosal and intestinal lining.

• L-glutamine, an amino acid and key building block of protein, is essential to intestinal repair.

What not to do:

The following foods should be eliminated from one’s diet for four weeks:

• Refined sugars: cakes, biscuits, sweets, chocolate, cocoa, etc. However, you may use the following natural and plant-based sugar substitutes:

•   inulin—also a great prebiotic.

•   stevia

•   erythritol

•   date sugar

•   organic coconut sugar

•   yacon syrup or palmyra blossom nectar

•   honey or maple syrup (as a last resort and strictly in moderation)

• Caffeine, green tea and black tea.

• Alcohol and liquors.

• Spicy foods and peppers: black pepper, cayenne pepper, chilli powder, cinnamon, cloves, hot peppers, paprika, salsas and tacos.

• All roughage: chunky peanut butter, crackers, corn chips, nuts, popcorn, crisps (potato chips), pretzels, seeds, whole grains. 

• All raw fruits and vegetables: salads, celery, cabbage, lettuce, carrots, apples, oranges, pickles, tomatoes, etc. Most fruits and vegetables may be consumed when cooked, as the cooking process breaks down the roughage. However, fruit or vegetables with a rough exterior, for example, potatoes, should be peeled before cooking.

• Cruciferous vegetables: cabbage, broccoli and any food that creates gas.

• Pulses and legumes: lentils, beans, sweet corn, chickpeas, etc.

• Fermented foods: beans, miso paste, tempeh, soy sauce, vinegar, etc. 

• Bran, granary bread or croissants. 

• Millet. 

• Seeds, buckwheat, oats.

• Dried fruit (prunes, apricots, etc). 

• Sun-dried tomatoes. 

• Mushrooms (including powdered forms), marmite, blue cheese or fungae. 

Below is a non-exhaustive list of foods one may eat during these four weeks:

• White rice, white pasta and white bread (including ciabatta, baguettes, white sourdough, white wheat, and white gluten-free). 

• Meat and fish. 

• All vegetables—as long as they’re peeled and cooked. 

• All fruit—as long as they’re peeled and cooked. 

• Bananas.

• Avocado. 

• Quinoa.

• Smooth peanut butter. 

• All dairy.

• Chickpea flour. 

• Tinned tomatoes. 

• Fresh tomatoes—as long as they’re cooked. 

• Tofu. 

• Eggs. 

• Potatoes. 

• Rice cakes. 

• Hummus. 

• Oat and almond milk. 

• Coconut (milk, flour, cream, flakes). 

• Tahini. 

• Vinegar (balsamic, apple cider). 

• Mustard. 

• Tamari/soya. 

• Ham/salami. 

• Smoked salmon. 

• Polenta. 

• Tapioca. 

• Goats cheese/butter/yoghurt/milk. 

• Lemon/lime juice.