Nutrition for Type Two Diabetes and Pre-Diabetes

Peer Reviewed by Dr Ryan Herring, MD

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So whether you’ve just been diagnosed with type 2 diabetes, pre-diabetes, or have been a type 2 diabetic for years… there is hope to improve, or in many cases completely reverse, your diabetes. Now that’s exciting! But before you read on, if you are on ANY medications, especially insulin, you need to work very closely with your doctor, because your blood sugars and insulin sensitivity can improve very rapidly (within a few days!) and you will likely need your medications reduced or even stopped! You will want to make sure you are checking your blood sugars first thing in the morning, and at least 1-2 additional times during the day, and before bed during this transition. Make sure you know what to do if your sugars go too low! This is a good sign that the nutrition is working, BUT without a doctor watching over you, can be very dangerous, so make sure you are watching yourself closely and so is your doctor!

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Ok so let’s include a quick summary of why this approach works:

·      We apply the principle of the ‘lock and key’ approach to diabetes popularized by Dr. Neal Barnard from the Physician’s Committee for Responsible Medicine (PCRM), whereby insulin resistance and diabetes occurs by excess fat (especially saturated fats) clogging up the insulin receptor (lock), like chewing gum in a lock, so that insulin (the key), cannot work to open the cell, to let in the glucose (sugar) from the blood stream, which leads to elevated blood sugar (what we don’t want!).

·      By dramatically reducing the saturated fats in the diet, we allow the insulin receptor lock to clean out, so that the insulin key can open the door to the cell, to allow the glucose to move from the blood stream into the cell (what we want!). This leads to not only better blood sugars, but also more energy for you, as the cells received the energy they need!

·      Saturated fats are also directly damaging to the insulin receptors, and the insulin factory (pancreas) so reducing dietary intake helps two-fold, improving your ability to both produce and use insulin. 

·      This approach also helps by reducing fatty liver, and helps the liver work better by making it more sensitive to insulin and blood sugar levels, helping to regulate them, especially overnight. When the liver is not working well in diabetes it pumps out excessive glycogen (stored sugars) which turns into glucose in the blood stream, which is why some people wake up with higher blood sugars than they went to sleep with, despite not eating anything overnight!

·      This nutrition plan also helps reduce body weight, which can be beneficial to those that cannot walk due to pain from excessive weight. This means you may be able to start walking after meals, which in turn further helps manage blood sugar levels, as during exercise, the cells can take up more glucose from the blood stream.

·      The foods recommended also have high levels of fiber, antioxidants, vitamins and minerals, which all help manage blood sugar levels, lowers cholesterol, and also decreases the risk of complications of diabetes, including eye health, kidneys, neuropathic pain, neuropathy, heart disease, and stroke risk.

So what foods do we eat?

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·      Fruits: Absolutely any and all! Can be fresh or frozen (unsweetened), whatever you can afford and enjoy! Examples include apples, bananas, grapes, blueberries, strawberries, raspberries, pears, peaches, oranges, mandarins, pineapple, melons, and many more! Choose whole fruits instead of fruit juice. Choose fruit canned in natural juice instead of syrup.

·      Non-starchy vegetables/non-sweet fruits: Absolutely any and all! Can be fresh, streamed, roasted (without oil), baked, canned in water, or frozen (without sauces), whatever you can afford and enjoy! Examples include broccoli, cauliflower, spinach, bell peppers, zucchini, kale, eggplant, lettuce, salad greens, cabbage, snow peas, celery, tomatoes, cucumbers, asparagus, onions, mushrooms, Brussels sprouts, and many more!

·      Starchy Vegetables: Includes potatoes, sweet potatoes, corn, beets, pumpkin and carrots. These can be enjoyed as well, but these contribute to the ‘grains’ portion of the power plate, not the vegetables part!

·      Whole Grains: Brown/black/red/wild rice, wholegrain pasta, wholegrain couscous, brown rice pasta, corn/cornmeal/polenta, oatmeal, millet, sorghum, rye, amaranth, bulgur, teff, quinoa, barley, popcorn (without oil), buckwheat, farro, corn tortillas, sprouted tortillas (Ezekiel), and sprouted or pumpernickel bread.

·      Legumes: Black beans, kidney beans, cannellini beans, broad beans, lupini beans, fat-free refried beans, pinto beans, peas, green beans, peas, lima beans, navy beans, white beans, split peas, lentils, chickpeas, low-fat soy milk (make sure no oil in ingredients), tofu, and tempeh.

·      Higher fat plant foods: Avocado, olives, nuts (almonds, walnuts, cashews, Brazil nuts, hazelnuts, macadamia nuts, peanuts), seeds (sesame seeds, pumpkin seeds, sunflower seeds, chia seeds, hemp seeds, flax seeds), nut butters (peanut butter, almond butter), seed butters (tahini). Choose all raw and unsalted, with minimal added ingredients, no added oils. These foods should be used as condiments to make sauces, or a tsp sprinkled over a meal, not eaten by the handful.

What your plate should look like, on average, if everything you ate over a day was placed on a plate, meaning, not every meal has to look like this, but the total day’s food should:

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What foods do we minimize/avoid?

·      Red meats: All including beef, lamb, pork, bacon, ham etc.

·      White meats: All including chicken, turkey, fish etc.

·      Dairy foods: All including milk, cheese, yoghurt, butter, cream, creamer, ice-cream, frozen yoghurt, ghee.

·      Eggs: including egg whites, egg beaters and products containing eggs.

·      Oils and fried foods: All including olive oil, coconut oil, flax oil, dressings and sauces with oil, deep-fried foods, most restaurant food.

·      Processed and refined foods: fast-food, cookies, cakes, candy, chocolate bars, protein powders, protein bars, granola bars, most packaged colorful ‘food’, kid’s cereal, soda, sweetened beverages.

·      Alcohol, tobacco, other drugs: including marijuana, vaping, hookah etc. Preferably avoid caffeine (one cup coffee with plant-based milk or black, maximum).


Recommended Supplements:

·      B12, low dose daily

·      1 Brazil nut weekly

·      4 sheets nori (seaweed sheets) weekly


Making food taste good! (How??):

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Flavoring foods (approved seasonings):

·      Salt-free Mrs Dash mixes

·      Garlic, ginger, shallot, chives and onions, and their dried forms.

·      Dried herbs and spices: Italian herbs, cumin, Cajun, chili, pepper, garlic powder, ginger powder, onion powder, oregano, curry powder, turmeric, cinnamon, nutmeg, vanilla, mustard powder, celery, paprika, Cajun, cardamom, chipotle, harissa, herbes de provence, horseradish, lemongrass, Jerk, Mexican blend, Moroccan blend, peri peri, saffron, Sichuan, tamarind, thyme, tarragon, wasabi, and Zaatar.

·      Fresh and dried Herbs: Any and all, including basil, mint, cilantro, parsley, oregano, rosemary, dill, chives, sage, celery root.

·      Ginger, turmeric.

·      Vinegars: rice vinegar, balsamic vinegar, white/red wine vinegar, apple cider, citrus, raspberry and other fruit infused vinegars without added sugar.

·      Lemon juice, lime juice.

·      Tomato paste, puree, or canned tomatoes, sundried tomatoes.

·      Spoonful of nut/seed butter/avocado with lemon/lime/vinegar, herbs/spices makes great dressings and sauces! Examples:

o   Almond butter, lime juice, ginger, almond milk, curry powder

o   Tahini, lemon juice, water

o   Avocado, lime, tomato, pepper, garlic

o   Peanut butter, curry powder, soy milk

o   Peanut butter, balsamic vinegar, paprika

o   Chickpeas, tahini, lemon, cumin

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Meal Examples:



1. Oatmeal! Choose the old-fashioned plain kind, cook in water or a plant-based milk (almond, soy, cashew, hemp, oat, hazelnut, macadamia, any you like!) then flavor with:

·      Grated apple, raisins, and cinnamon

·      Frozen berries

·      Mashed banana cooked in

·      Grated carrot, raisins, walnuts

·      Applesauce (no added sugar)

·      Cinnamon and vanilla

·      Pureed pumpkin and Pumpkin spices


2. Other hot cereals: Similar to oatmeal, but can choose a wide variety of grains - quinoa or quino flakes, millet, brown rice farina, brown rice, mix it up!


3. Muesli: Mix of rolled grains, dried fruits, bran cereal, nuts, seeds, serve with plant-based milk and fresh fruits.

4. Overnight oatmeal: Soak rolled grains in plant-based milk or water overnight with fruit, no need to cook!

5. Fruit salads: Chop up your favorites and serve!

6. Chickpea ‘cereal’: cooked chickpeas topped with fresh fruit and plant-based milk.


7. Sprouted toast, or corn tortillas, topped with:

·      Mashed banana

·      Sliced strawberries and cinnamon

·      Beans warmed in tomato paste or fresh tomatoes and spinach

·      ‘Fake jam’: pureed cooked blueberries

·      Cooked kale and chickpeas with balsamic vinegar

·      Homemade hummus: pureed chickpeas, lemon juice, almond milk, garlic, cumin (try adding roasted beets or pumpkin!)

·      Mushrooms and spinach cooked in balsamic vinegar with kidney beans

·      Tomato paste, spinach, mushrooms, tomatoes and basil ‘pizza style’.

·      Fat-free refried beans and cucumber

8. Sweet potato ‘toast’: thinly sliced baked sweet potato, with any toast topping! 

9. Cooked Breakfasts:

·      Baked sweet potato, mushrooms, and tomato in oven (no oil), serve over spinach leaves with a drizzle of balsamic vinegar.

·      Grated potato or left-over cooked potatoes, mixed with shredded cabbage, frozen peas/corn and curry powder, cooked in a non-stick pan without oil.

·      Silken tofu, cooked in non-stick pan like scrambled eggs, mix with curry powder for flavor, spinach, pepper, and chopped tomatoes.

10. Healthy bars made with rolled grains, mashed banana, applesauce, berries, dried fruit, small amount of nuts/seeds if desired and baked.

11. Any leftovers!


Main meals:

1. Salads:

·      Mixed beans, corn, chopped cucumber, chopped peppers, diced onion, shredded carrots, lime juice, Tex-Mex spice mix.

·      Cooked whole grain (brown rice, quinoa, wild rice), peas, shredded cabbage, shredded carrots, raisins, rice vinegar.

·      Cooked quinoa or wholegrain couscous with chopped tomatoes, cucumber, kidney beans, parsley, mint, lemon juice and chopped onion.

·      Shredded lettuce, shredded carrots, chickpeas, cucumber, grapes/apple, and lemon juice.

·      Shredded lettuce, chopped cucumber, shredded carrots, black beans or fat-free refried beans, salsa.

2. Soups/Stews:

·      Barley, split peas, mixed chopped vegetables, low-salt vegetable broth.

·      Red or brown lentils, chopped mushrooms, diced onion, shredded carrots, shredded zucchini, canned or fresh tomatoes, smoked paprika, chili powder, broccoli or kale. Good with a baked potato.

·      Chickpeas, pumpkin, chopped mixed vegetables, tomato paste/canned tomatoes, and curry powder. Good with brown rice.

·      Mixed beans, pureed tomatoes, mixed vegetables, and Italian herbs. Good with wholegrain pasta.

·      Butternut squash and cannellini bean soup

·      Potato and leek soup with non-dairy milk instead of cream

3. Sandwiches/Wraps:

·      Corn tortilla filled with black beans, corn, shredded lettuce, shredded carrot, corn and salsa.

·      Any of the toast suggestions above


4. Burgers:

·      Beans/chickpeas/lentils, mixed with cooked potato/sweet potato, diced onion, rolled oats, paprika, curry powder, and spinach, processed together and shaped into burgers.

·      Falafel made with chickpeas, parsley and cumin and oven baked, on a roasted vegetable salad.


5. Vegetable dishes:

·      Roast vegetables without oil, try potatoes, sweet potatoes, beets, carrots, mushrooms, onion, green beans, broccoli, bell pepper, summer squashes, and serve with chickpeas, rosemary and balsamic vinegar.

·      Hummus as a salad dressing over oil­free roast vegetables

·      Potatoes mashed with non-dairy milk, baked Portobello mushrooms, green vegetables.

·      Ratatouille (oil-free) with pureed tomatoes, onion, garlic, Italian herbs, sliced eggplant, zucchini and peppers.

·      Cottage pie with lentil and vegetables topped with potato mashed with plant-based milk

·      Home Baked oil-free potato fries with hummus for dipping


6. Grain dishes:

·      Brown rice, lemon juice, cauliflower, chickpeas, spinach, garlic, onion

·      Brown rice, black beans, corn, onion, salsa

·      Wholegrain pasta with lentil Bolognese with grated vegetables in sauce

·      Oil free stirfries with any wholegrain

·      Corn tortilla wraps with oil-free hummus and salad

·      Vegetable sushi with brown rice

·      Quinoa with bean and vegetable tomato-based chili

·      Grilled corn cob with steamed vegetables or salad

·      Lentil dahl with brown rice

·      Buckwheat risotto made with tomato puree and fresh or frozen vegetables

·      Satay vegetables with rice (homemade satay sauce­ 1 TBLSP peanut butter, lime juice, curry powder)

·      Short­grain rice cooked with onion, tomato paste and Mexican spices served with refried beans and salad

·      Rice paper rolls filled with fresh herbs and shredded vegetables with peanut dip (peanut/almond butter, curry powder and vinegar)

·      Rice paper rolls filled with vegetables and oven baked

·      Stir Fry wholegrain noodles with vegetables

·      Wholegrain lasagna with vegetables, tomato puree (no cheese of course!), can use oil-free hummus.



1. Oatmeal cookies: oats mixed with mashed banana +/- raisins, baked into cookies!


2. Hummus: cooked chickpeas blended with lemon, cumin, garlic, dash of almond milk, served with assorted vegetable sticks, such as carrot, celery, bell peppers, jicama, broccoli etc.


3. Crunchy Chickpeas: Coat cooked chickpeas with spices such as paprika, cumin, pepper, chili and oven bake until crispy.


4. Air-popped popcorn (oil free)


5. Fresh fruit


6. Chips and salsa: corn tortillas (ones that ingredients are just corn) oven baked until crisp, break into pieces and serve with favorite salsa.




1. Banana ‘ice-cream’: Blend or process frozen bananas with a dash of plant-based milk until smooth and creamy! Can add berries, vanilla, cinnamon, dates, or small amount of nut butter.


2. Chocolate milk: frozen banana, 1 tsp cocoa powder, plantbased milk, 1 tsp flax seeds, 1-2 dates.


3. Hot Chocolate: plant-based milk, 1 tsp cocoa powder, 1 date - blend together then warm up!


4. Fruit Crumble:

·      Choose from: Apple and raisins, cherries, apple and blueberries, peaches, apricots or similar!

·      Top with rolled oats mixed with mashed banana and cinnamon, then bake!


5. Baked apples: Stuff apple with 1 date or raisins with cinnamon and 1 tsp walnuts, bake until soft


6. Fruit pudding: Blend fruit of choice with ½ cup silken tofu

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Nutritionfacts videos:






Mastering Diabetes, scientific biochemistry of Diabetes:








Brenda Davis lecture:



If you need to lose weight as well:

·      Caloric Density:


Useful Tips:

 Cooking without oil:







* Not all recipes on these websites will fit guidelines, but there are good ideas you can work from. Use the above suggestions for foods and select recipes in line with this.



·      Chef AJ:














Quick start guides:




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Nutrition for Thyroid Conditions

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Thyroid problems can present in a variety of ways, and many of the symptoms can be attributed to other causes, however, I tend to be suspicious of the thyroid when someone experiences numerous of the following symptoms:

·      Tiredness and fatigue

·      Increased sensitivity to cold

·      Constipation, sluggish digestion, appetite changes

·      Dry/dull skin

·      Weight gain

·      Puffy/swollen face and/or neck

·      Hoarseness/voice changes

·      Muscle weakness, aches, and/or tenderness

·      Elevated blood cholesterol level

·      Joints pain or swelling

·      Menstrual changes

·      Thinning hair, increased hair loss on head and/or body

·      Decreased heart rate, feeling changes in heart beat

·      Changes in mood

·      Impaired memory/brain fog


The next step is to see a health professional! Tests I recommend are:

·      TSH

·      Total and Free T3

·      Total and Free T4

·      Reverse T3


If any of these are abnormal, check:

·      TPO (thyroid peroxidase) Antibody

·      TGAb (Thyroglubulin Antibody)

·      Thyroglobulin Antibody

·      Thyrotropin Receptor Ab


It is also important to check:

·      CBC, CMP, A1c

·      Vitamin D

·      Iron Studies

·      If female, pregnancy test


Other Auto-immune conditions to consider testing for:

·      Celiac

·      ANA panel

·      Rheumatoid Arthritis


From all my research, clinical experience and research work, I currently recommend a whole­foods plant­based diet for optimal health and happiness. This means your food intake is focused on fruits, vegetables, whole grains, legumes, nuts and seeds, with minimal refined foods or processed foods (within reason!). Instead of looking at foods as carbs/fats/proteins/calories, foods are viewed as a form of nutrients and energy, containing everything we need, with minimal planning, and the ability to eat when hungry and stop when full, leading to optimisation of energy, weight, mental function and long term minimisation of disease.




Gluten Free wholegrains:

·      Gluten free oats - rolled, steel cut, or oat bran

·      Millet

·      Buckwheat

·      Bulgar

·      Quinoa

·      Amaranth

·      Teff

·      Corn

·      Rice - white, brown, red, wild, black

·      Avoid gluten for now - wheat, rye and barley

·      Minimize refined foods, gluten free pasta, corn tortillas is ok



·      Chickpeas

·      Split peas

·      Beans - kidney, black, pinto, white, navy, etc

·      Lentils

·      Avoid soy for now

·      No protein powders



·      Any and all including starchy vegetables such as sweet potatoes, white potatoes, pumpkin, beets, corn etc…

·      Organic where possible

·      Avoid kale juices



·      Any and all, including dried and juice


Nuts/seeds/high fat plant foods:

·      Any and all

·      Daily inclusion of flax and/or chia, walnuts, hemp

·      Avocado

·      No oils

·      Best brand for dairy substitutes in USA (in my opinion!) - Oatly low fat milk, Kite Hill yoghurts and cheeses, Pacific ‘milks’

·      Any plant-based ‘milk’ (almond, cashew, hemp, hazelnut, walnut etc) without oil



·      Herbs, spices, balsamic and other vinegars, vegetable/fruit juice, broth

·      Sauces without oil

·      Hummus, nut butter sauces



·      All meats - red, white, fish

·      All eggs

·      All dairy - milk, cheese, yoghurt, cream, creamer, ice-cream

·      Coffee and caffeine, pre-workouts

·      Soda and sweetened drinks

·      Refined foods, processed foods, fast foods

·      Supplements

·      Oil of any kind, where possible

·      Kale/cruciferous greens juice

·      Soy

·      Gluten



·      20 mins sunlight daily without sunscreen

·      Relaxation/meditation, minimum 10 mins per day

·      Gentle yoga x 3 days per week

·      4 sheets nori per day

·      1 x Brazil nut every other day

·      Walk outside x 3 days per week



The simplest way I have found to think of meals and snack is­:

·      Starchy vegetable, whole grain or fruit (for energy)

·      +/­ Vegetables/salad +/­ Legumes +/­ Nuts, seeds, avocados +/­ Condiments +/­ Rare extras

·      Every meal/snack does not have to contain all of these! Choose one or more and aim for variety over days, weeks, months, learning how you feel best!





·      Oats with chia/flax, fruits, and plant-based milk/yoghurt if desired (make sure no oil ingredients)

·      Baked potato with spinach, tomatoes and tomato beans

·      Corn tortilla with nut butter and fruit

·      Buckwheat oatmeal/Rice farina porridge with fruit and plant-based milk alternative

·      Fruit salad with nuts/seeds

·      Smoothie made with fruits and non-dairy milk

·      Gluten free cereal with minimal sugars/salt/oils + fruit with non­dairy milk or juice to moisten

·      Homemade muesli (rolled grains, dried fruit, nuts, coconut) over stewed/tinned fruit with a spoonful of non­dairy yoghurt

·      Fruit salads topped with nuts/granola/cereal/non dairy yoghurt etc...

·      Vegan ‘omelets’ made with chickpea/Besan flour and shredded vegetables

·      Grilled, poached or baked fruit

·      Vegan, gluten free wholegrain, homemade healthy fruit crumbles and similar recipes

·      Any leftovers!



·      Rice, beans, salsa, avocado

·      Gluten free pasta with lentil Bolognese

·      Millet with vegetable stirfry

·      Baked potato with bean and vegetable mix

·      Roast vegetable salad with chickpeas

·      Corn tortilla wraps with hummus and salad

·      Vegetable sushi

·      Rice and steamed vegetables

·      Baked potato and salad with lentils

·      Quinoa with bean and vegetable chili

·      Grilled corn cob with salad

·      Pumpkin/potato/bean soups

·      Potatoes mashed with non-dairy milk and vegetables

·      Corn tortilla with refried beans, guacamole and salad

·      Salad with bean mix and salsa dressing

·      Lentil and vegetable soup with corn and potatoes inside

·      Cold potatoes mixed with savory vegan yoghurt with salad

·      Brown rice sushi with avocado and vegetables

·      Pumpkin soup with gluten free vegan cornbread

·      Wholegrain rice cakes as an alternative to bread for your favourite sandwich

·      fillings

·      Lentil dahl with brown/red/black rice and steamed vegetables

·      Balsamic roast vegetables with quinoa and chickpeas

·      Buckwheat risotto made with tomato puree and frozen vegetables

·      Baked sweet potato filled with bean and vegetable chili

·      Satay vegetables with rice (homemade satay sauce­ 1 TBLSP peanut butter, lime juice, curry powder)

·      Short­grain rice cooked with onion, tomato paste and Mexican spices served with refried beans and salad

·      Rice paper rolls filled with fresh herbs and shredded vegetables with peanut dip (peanut/almond butter, curry powder and vinegar)

·      Rice paper rolls filled with vegetables and oven baked with spicy sauce (almond

·      butter, lime and curry powder)

·      Stir Fry rice noodles with vegetables

·      Brown rice vegetable vegan lasagna

·      Vegetable patties/burgers using shredded or mashed vegetables mixed with cooked legumes and oven baked, served with vegetables or salad

·      Falafel made with chickpeas, parsley and cumin and oven baked, on a roasted

·      vegetable salad

·      Hummus as a salad dressing over oil­-free roast vegetables

·      Mexican style beans with rice, avocado, salsa, corn and salad (or baked corn tortillas)

·      Red kidney beans cooked with tomato and chili served with wholegrain rice

·      Cottage pie with lentil and vegetables topped with potato

·      Potato and leek soup

·      Home Baked oil-free potato fries with guacamole and hummus for dipping

·      Roast vegetable salads with potato, sweet potato, beetroot, carrot, onion, rocket,

·      balsamic vinegar and chickpeas

·      Potato hash made from shredded potatoes and baked in the oven

·      Bubble and squeak made from mashed potatoes, peas, corn, carrot and any other leftover vegetables

·      Vegan Corn with vegetable soup

·      Corn chips made from baked corn tortillas with salsa

·      Grilled corn cobs with salad

·      Mashed potato, mashed pumpkin, lentil patty and salad



·      Fresh fruit

·      Dried fruit

·      Nuts

·      Lara bars

·      Carrot/celery sticks and hummus or nut butter

·      Fresh juice

·      Smoothies made with fruit and non-dairy milk

·      Air-popped popcorn

·      Frozen blended fruit (such as banana ‘nicecream’ or mango sorbet)

·      Banana ‘nice­cream’ made with frozen then blended bananas, either plain or with the addition of vanilla, cinnamon, cacao, carob powder, spinach, berries, mango or other fruits makes an amazingly creamy healthy treat.

·      Rice cakes/corn thins with tomato/avocado, white bean spread, bruschetta mix, hummus, fruit preserves, nut butter etc.

·      Carrot, celery, capsicum sticks, cherry tomatoes with hummus, refried beans, guacamole, savoury herb plant-based yoghurt or nut-based cheese

·      Homemade trail mix using nuts, seeds, dried fruit, air-popped popcorn

·      Oat cookies­ mix mashed banana, rolled oats, sultanas (or similar combinations) and oven bake

·      Chia puddings­ soak chia seeds overnight in non­dairy milk or juice

·      Fruit and nut balls or Larabars­ blend dried fruit and nuts to form balls, such as apricot/cashew/coconut, date/walnut, sultana/almond, pecan/date, pistachio/figs, get creative!




Vegan omega three sources:

No…. you don’t need fish.

*Recommended daily intake is about 1,000­-1,500mg (that’s about 1g or 1⁄4 of a tsp!), and averaged over time, rather than day by day.

·      Flaxseeds, preferably freshly ground­ 1 oz/28g = 6,000mg

·      Chia seeds, preferably soaked­ 1 oz/28g = 5,000 mg

·      Walnuts­ 1⁄4 cup = 2,500mg

·      Lettuce, especially romaine­ one head =2,000mg

·      Hemp seeds­ 1 oz/28g = 1,000mg

·      Brussels sprouts­ 1 cup cooked = 430 mg

·      Winter squash­ 1 cup cooked = 350mg

·      Spinach­ 1 cup cooked = 350mg

·      Cauliflower­ 1 cup cooked = 200mg

·      Blueberries­ 1 cup = 175 mg

·      Mangoes­ 1 mango = 100mg

·      Honeydew melon­ 1 cup = 60mg

·      Other sources­

o   Sesame seeds/tahini, black and kidney beans and other leafy green vegetables.

Example uses­:

·      Oatmeal with a TBLSP ground flax, cooked in plant-based milk, topped with a cup of blueberries

·      Corn tortilla spread with tahini with a bowl of honeydew melon

·      Smoothie made with mango and non-dairy yoghurt

·      Bean burger with spinach salad topped with hemp seeds

·      Roasted winter squash and Brussels sprouts sprinkled with walnuts

·      Cauliflower soup served with kidney beans corn tortilla wraps

·      Blueberry chia pudding

·      Frozen mango blended into sorbet


Vegan Calcium Sources:

But what about calcium? It’s in plants. Unless you are starving, dietary deficiency is very rare. If a giraffe can grow and maintain a 20ft skeleton on leaves alone, the average 5’5 female will be just fine. Whilst dairy foods are high in calcium, humans can only absorb about 1/3 of it, making it no better a source than plant foods. Bone health is related to regular weight bearing physical activity, consumption of green ­leafy vegetables, daily sunlight for at least 6 months of the year, avoiding animal protein, caffeine, soft­ drinks, excess sodium, and tobacco, and having balanced hormone levels

*To meet the daily recommended intake of 1,000­-1,200mg/day consume about 5­-6 of the following­:

·      1 cup kale

·      1 TBLSP blackstrap molasses

·      2 TBSP hemp seeds

·      2 TBLSP tahini

·      2 cups beans

·      2 cups broccoli

·      4 oranges

·      3⁄4 cup figs

·      3⁄4 cup amaranth

·      3⁄4 cup cooked Asian greens such a bokchoy

·      3⁄4 cup bean sprouts

·      1⁄2 cup almonds

Other sources­:

·      Green leafy vegetables (kale, collard greens, rocket), almonds

Example uses­:

·      Kale and orange salad with tahini dressing

·      Steamed broccoli topped with hemp seeds

·      Stir-­fried Asian greens served over boiled amaranth

·      Baked beans with tomato/­molasses sauce

·      Thai-­style sour soup with green beans, beansprouts and Asian greens

·      Kale, fig and almond milk smoothie


Vegan Protein Sources:

I do not recommend protein powders, even vegan ones. They are essentially the white sugar of the protein world, super refined and processed foods that are not natural. Most people eat far too much protein to the detriment of their health. Provided sufficient calories are eaten with a wide variety of whole foods, it’s almost impossible to create a dietary deficiency. There is not even a medical term for isolated protein deficiency! Why you don’t have to worry about protein intake­

*The recommended daily intake at the highest level for a strength training female athlete is 0.8g/kg, based on ideal weight.

·      Oats­ 17g per 1⁄2 cup (dry weight)

·      Oat bran­ 22g per 1⁄2 cup (dry weight)

·      Quinoa­ 9g per cup

·      Buckwheat­ 24g per cup

·      Chickpeas­ 20g per cup (cooked)

·      Split peas­ 25g per cup (cooked)

·      Lentils­ 27g per cup (cooked)

·      Kidney beans­ 24g per cup (cooked)

·      Black bean pasta­ 46g per 100g (dry weight)

·      Spinach­ 14g per 500g

·      Silverbeet­ 8g per 500g

·      Broccoli­ 14g per 500g

·      Cauliflower­ 10g per 500g

·      Mushrooms­ 15g per 500g

·      Potato­ 10g per 500g

·      Corn­ 16g per 500g OR 8g per large ear

·      Asparagus­ 16g per 500g

·      Kale­ 16g per 500g

·      Lentil sprouts­ 22g per cup

·      Green peas­ 8g per cup

·      Broad beans­ 20g per cup

·      Peas (fresh or frozen)­ 9g per cup

·      Pepitas­ 18.5g per 50g or 8g per TBLSP

·      Sunflower seeds­ 8g per TBLSP

·      Almonds­ 10.5g per 50g

·      Pistachios­ 10g per 50g

·      Hemp seed­ 18g per 50g

Example uses­:

·      Oat Bran cooked in plant-based milk with almonds, cinnamon and sliced banana.

·      Beans cooked in tomato puree with baked grated potatoes (hash browns), grilled tomatoes with basil, steamed kale and asparagus with balsamic vinegar.

·      Lentil Bolognese

·      Vegetable stir fry served with boiled quinoa

·      Black bean pasta with mixed vegetables

·      Buckwheat sushi filled with hummus and salad

·      Corn cobs spread with sunflower seed butter served with chili green vegetables



Despite popular belief, red meat is not the best source of iron. Whilst it is correct that heme ­iron (the kind found in animal products) is more absorbable than the non­-heme iron in plant sources, this doesn’t automatically make meat the best source of iron. In animal products only 40% of the total iron is in the form of heme iron, so the majority is actually present in the non­-heme form like in plant foods. Analyses of most mixed (non­ vegan diets) suggest heme ­iron provides only 10­-20% of total dietary intake of iron, so even those die­hard ‘you’ll become anaemic if you don’t eat meat’ advocates are actually getting the majority of their iron from plant foods as well! Somewhat surprisingly to many, most of the body’s iron requirement is met via the recycling of iron from red blood cells rather than dietary intake. The body can also adapt to a relatively wide range of iron intakes, increasing absorption if iron intake or iron stores are low, or if iron requirements are increased, via gastrointestinal absorption and excretion. However, this can only be done via plant­-based, non-­heme iron. The body cannot regulate absorption of iron from meat sources (heme iron)­ the body takes it up regardless of how much is stored in the body or taken in by the diet. In contrast, non­-heme iron absorption is tightly regulated by iron status and food intake, giving it a protective measure against iron overload, which is essential as the body has only limited mechanisms for excreting excess iron. Iron overload is actually far more common than most people realise, and is usually due to excess red meat consumption, excess iron supplementation or disease states such as haemochromatosis. There are a number of alternative ways to increase your iron levels however if they are low (as confirmed by a blood test (FULL iron panel, not just serum Fe) and presence of symptoms)­:

·      Eat small servings of iron rich foods regularly as opposed to one big meal.

·      Add vitamin C source, such as fresh fruit and vegetables to increase absorption of non-­heme iron.

·      Decrease or eliminate tea, coffee, red wine, and cocoa, as the tannins/polyphenols decrease iron absorption.

·      Avoid calcium supplements.

·      Be careful to not over consume oxalates, such as in bran and raw spinach, as they can decrease iron absorption.

·      Adding vitamin A and beta­carotene rich foods (such as carrots) can increase iron

·      absorption.

·      Decreasing animal proteins, egg protein and milk protein can increase iron absorption from non­-heme sources and increase intake of plant­-based high iron foods.


As a final point, if you compare the following popular meats, you can see that the total content of iron in animal foods is not significantly higher, and in many cases actually lower than plant-­based sources!

·      100g steak = 2­3 mg

·      100g lamb= 3 mg

·      One egg= 1.6mg

·      100g chicken breast= 0.5mg

·      1 cup cow’s milk= 0.1mg


More on iron here­:­minerals/iron/

Vegan iron sources­:

*Recommended intake­ Males and postmenopausal females­ 8.7mg Menstruating females­ 15-­18mg Pregnancy­ 27mg + Fruit/veg­ for co­factors for absorption

·      1⁄2 cup Brussels sprouts = 0.9 mg

·      2 cups arugula/rocket = 0.6mg

·      2 cups collard greens= 4.4mg

·      1 large potato with skin = 5mg

·      1⁄2 cup sun-dried tomatoes= 2.5mg

·      1 TBLSP tomato paste= 4 mg

·      1 cup broccoli= 0.6mg

·      2 cups kale= 2.2mg

·      1 cup peas= 2.4mg

·      1 cup cooked spinach= 6.4mg

·      1⁄2 cup raisins = 1.6 mg

·      1⁄2 cup dried peaches= 3.2 mg

·      1⁄2 cup dried apricots= 2 mg

·      50g dried dates= 1.3mg

·      1 cup prune juice= 3mg

·      1 cup cooked pinto beans= 3.6mg

·      1 cup cooked lentils= 6.6 mg

·      1 cup black beans= 3.6mg

·      1 cup cooked lima beans = 4.5mg

·      1 cup cooked chickpeas= 4.7mg

·      1 oz (28g) pumpkin seeds = 0.9mg

·      2 TBLSP tahini= 0.8mg

·      1⁄2 cup sunflower seeds= 3.7mg

·      50g cashew nuts= 2.5mg

·      1 TBLSP chia seeds= 2 mg

·      1 cup cooked brown rice= 0.8mg

·      1 cup oatmeal= 3.4mg

·      1 cup quinoa= 2.8mg

·      2 TBLSP molasses = 8mg

·      2 tsp dried thyme= 2.4mg

Example uses­:

·      Oatmeal topped with molasses and dried fruit.

·      Bean and rocket salad with sun-dried tomatoes, and pumpkin seeds.

·      Prune juice mixed with chia seeds

·      Brown rice mixed with tahini and vegetables

·      Brown rice spaghetti with lentils cooked in tomato paste with kale salad

·      Roast potato, and Brussels sprouts with thyme, served with pureed pinto beans

·      Poached dried fruit topped with cashew crème

·      Creamed rice made with non-dairy milk and raisins

·      Dried fruit, nuts and seed mixes

·      Bean dips and vegetable sticks

·      Homemade granola made with oats, dried fruit, nuts, seeds, and molasses



*Dietary requirement is about 8 mg per day for females, increasing to 11-­12 mg/day during pregnancy and lactation. Fermented soy foods, such as miso and tempeh can increase zinc absorption.

·      1/2 cup chickpeas­ 1.3mg

·      1/2 cup lentils­ 1.3mg

·      1/4 cup almonds­ 1.1mg

·      1/4 cup cashews­ 1.9mg

·      1/4 cup sunflower seeds­ 1.7mg

·      1 cup corn­ 0.9mg

·      1 cup peas­ 1.0mg

·      1 TBLSP chia seeds­ 1.0mg

·      1/2 cup oats­ 4mg

Example meals­

·      Vegetable oil­-free stir-fry topped with sunflower seeds

·      Lentil salad with peas and corn

·      Oatmeal topped with almonds

·      Chia pudding made with almond milk

·      Hummus on corn thins

More information­:




This can sometimes be an issue on vegan diets, mostly because of the depletion of the soil and chlorination of drinking water, as well as modern day human sanitisation (similarly to B12 and not necessarily bad!) If concerned, test blood levels and if necessary, add a pinch of iodised salt or a few TBLSPs of sea vegetables/seaweed a few days a week. Note that sea salt does not have iodine (it evaporates in the process of making it).


For more information see here­:­minerals/iodine/


More information on potential deficiencies in vegan diets (real or imagined) see here­:


Nutrient summary­:­gregers­2011­optimum­nutrition­recommendations/


If you only read one book on health­:

Getting rid of the eggs and dairy:

Why I recommend no eggs­:





Why I recommend no dairy­:






Milk substitutes­:

·      There are a lot commercially available, but most have either added oil or refined sugars, or unnecessary stabilisers, preservatives, additives etc... Look for ones where they contain a nut or bean or grain + water and not much else!

·      The very basic home recipe is soak nuts, seeds, oats, cooked rice, cooked beans or any other base desired then blend in a high speed blender, strain if desired, then flavour as desired (vanilla, cinnamon, blended fruit, herbs for savoury etc...)



Egg substitutes­:

·      Chickpea/besan flour for omelets/quiches -­esque­potato­bake/


·      Baking­ chia or flax egg, mashed bananas, applesauce

·      Pretty much anything imaginable (not all healthy!) -­products/delicious­vegan­eggs­recipes/

·      Other substitutions­­replacements/


Cooking without oil-





















Quick start guides­:




Further readings (recommended!):

· - Autoimmune and elimination diets




Q&A: Vitamin D Supplementation for Vegan/Plant-based Infants?

All research suggests either inconclusive evidence OR that vegan/plant-based infants and/or those born from vegan/plant-based mothers, have the identical recommendations for vitamin D supplementation to all other infants.

From Dr Neal Barnard and PCRM:

  • “Breast-fed infants also need about two hours a week of sun exposure to make vitamin - a great motivator for Mom to get back into a walking routine. Some infants, especially those who are dark-skinned or who live in cloudy climates, may not make adequate amounts of vitamin D. In these cases, vitamin D supplements may be necessary.” 

  • See the infant section here:

I would check your own vitamin D status throughout pregnancy and breastfeeding and try and keep yours at least in the middle of the normal range (in range of 75 ng/mL is considered optimal in pregnancy). 

However, the American Academy of Pediatrics recommends:

  • “To avoid developing a vitamin D deficiency, the American Academy of Pediatrics recommends breastfed and partially breastfed infants be supplemented with 400 IU per day of vitamin D beginning in the first few days of life. Vitamin D supplementation should be continued unless the infant is weaned to at least 1 liter per day (about 1 quart per day) of vitamin D–fortified formula. Any infant who receives <1 liter or 1 quart of formula per day needs an alternative way to get 400 IU/day of vitamin D, such as through vitamin D supplementation.”

  • They also recommend minimizing sun exposure in babies under 6 months

  • See here:

Per the National Institute of Health:

  • “Vitamin D requirements cannot ordinarily be met by human milk alone, which provides <25 IU/L to 78 IU/L. (The vitamin D content of human milk is related to the mother’s vitamin D status, so mothers who supplement with high doses of vitamin D may have correspondingly high levels of this nutrient in their milk).” 

  • “In supplements and fortified foods, vitamin D is available in two forms, D2 (ergocalciferol) and D3 (cholecalciferol) that differ chemically only in their side-chain structure. Vitamin D2 is manufactured by the UV irradiation of ergosterol in yeast, and vitamin D3 is manufactured by the irradiation of 7-dehydrocholesterol from lanolin and the chemical conversion of cholesterol. The two forms have traditionally been regarded as equivalent based on their ability to cure rickets and, indeed, most steps involved in the metabolism and actions of vitamin D2 and vitamin D3 are identical. Both forms (as well as vitamin D in foods and from cutaneous synthesis) effectively raise serum 25(OH)D levels. Firm conclusions about any different effects of these two forms of vitamin D cannot be drawn. However, it appears that at nutritional doses vitamins D2 and D3 are equivalent, but at high doses vitamin D2 is less potent.”

  • See here:

As I strongly support breastfeeding and breast milk as much as possible, it is most likely the safer option to consider a vitamin D supplement. It is difficult to count sun exposure or measure vitamin D in an infant, and rickets can be a real risk. So from a vegan or plant-based option, a vegan D3 form, OR D2 would be the choice that is not animal derived. I have zero affiliations to any supplement companies, and in reality I tend to prescribe whichever brand/formulation is covered by insurance for my patients, unless the ability to pay out of pocket, which is extremely rare. 

I personally do prescribe ‘D Vi Sol’ in clinic as that is what is covered by my patients insurance (would have to contact them to confirm, but I don’t believe this is plant-based/vegan), but if the patient can pay out of pocket (rare), then whilst I have no particular affiliation to any product, I do suggest these as a vegan D3 option (, and I usually look at this range, as they are stocked at True North (, and I have have heard this is a good brand (, obviously adjust dose for infants!!! Most adult forms provide 1,000 IU (check the label!) and so an infant could take just under 1/2 this dose. Liquid forms only!

Some books I’d recommend reading: 

And this article:

Conclusion: The risk of appropriate vitamin D supplementation for infants is considered low, with benefits outweighing risks at this stage in research (2018), and thus almost all pediatricians and medical professionals recommend supplementation for infants in a reliable way, usually a vitamin D supplement, or supplemented formula providing 400 IU daily from the first few days of life.

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Ten steps for those feeling tired/fatigued on a plant-based diet

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I have many people reach out to me that feel tired and/or fatigued, or just not really thriving on a plant-based diet. They may have recently transitioned, been ‘vegan’ for five years, ‘tried everything’, and many other permutations on the theme of thinking the cause is something intrinsic to their diet.

Whilst of course, individuals have different backgrounds, histories, stories and more, and I always recommend consulting with medical professionals if you are having health issues, this is more a general answer I wanted to get out there, to help the countless people who contact me, basically asking the same thing… ‘why do I have no energy? ‘Is it my diet?’’.


The first step, and I ask everyone their height and weight (or measure it in clinic) for a reason, is calculate your BMI (body mass index). There are many online aps for this, and I have no affiliation to any of them. Use your morning fasted weight after a bowel movement if possible for accuracy. Whilst this is just a tool, and can be less helpful in athletes and those with high muscle mass, it is a good screening tool for the average person. I am not looking here, as may be expected, for those that are obese. Almost every obese person does not need a calculator to tell them they are overweight, so I don’t waste my time with that. What I use it for is to highlight two types of people:

  1. Those that are clinically underweight (and may have an eating disorder, or body dysmorphia).

  2. Those dieting and trying to lose weight, but are actually within a healthy weight range for their height (and may have unrealistic or unhealthy body goals).

So if you do this calculation and your BMI is less than 19-20, it is likely you feel ‘less than ideal’ as you are underweight (for the majority of the population), and are likely under-eating and/or overexercising to maintain this weight, which is likely lower than your body functions optimally at. If this is you, I strongly suggest your first step is to increase your caloric intake, and reduce exercise expenditure to attain and maintain a healthy body weight. In many cases this may require the enlistment of professionals such as dietitians, medical doctors, and psychologists. Remember your ideal weight is predetermined by your body, not your mind. You should strive to be at a weight that makes you feel great, not one necessarily at the absolute minimum of the healthy weight range because you equal thin with health. Just because the bottom of a medically ‘healthy’ weight range is 18.5, doesn’t mean this is the optimal weight to aim for and try and stay at. The vast majority of people will attain and maintain a healthy BMI on a plant-based diet, but where that lies between 18.5-25 for optimal health is more up to your body than your mind. Accept that, and aim for health and feeling great, not the lowest acceptable number possible.


If and when you pass step one, the next step is to evaluate if you are under-eating. Now this can be a challenge to figure out, but it is usually easy to screen those at the extremes. Whilst I do not recommend counting calories pretty much ever, if we are evaluating why you aren’t feeling great, a ballpark figure may be useful. Most calorie calculators notoriously under-calculate calories in my experience. Probably one of the best I have found is this: I would still use this as an absolute minimum, as it still seems low for many. As a ballpark estimate, very few females thrive eating less that 2,000-2,5000 and few males thrive eating less than 2,500 - 3,500 per day, from whole plant foods. Even if you are meeting these as minimums, it can be worth a trial of increasing food intake, start with about 200-500 per day, and see if this improves how you feel. Continue to increase over several weeks and re-evaluate.


Are you getting sufficient good quality sleep? One of the most common reasons to be tired is, believe it or not, insufficient sleep! There are numerous things that can impact sleep, and if you are feeling tired, especially waking up unrefreshed, your ‘sleep hygiene’ can be useful to evaluate. Questions such as how much caffeine are you using? How late are you using computers/phones/television? Is your room cool, dark and comfortable at night? Are you trying to sleep hungry or overfull? Have you exercised too close to bedtime? Are you stressed? Have you tried relaxation techniques or meditation before bed? Do you need to prioritize sleep to get more hours? If you are not sleeping with good quality, long enough, and/or relying on caffeine, sleep issues could be a major contributor to why you aren’t feeling energized!


How much exercise or physical activity are you doing? Whilst physical activity/movement/play/incidental exercise is great to keep humans fit and healthy, too much or not enough, can make a huge impact on energy levels. Most people contacting me with this question are doing far too much, usually combined with not enough food, rest, and at an underweight BMI. For these people (especially if step six is also you) I strongly recommend taking a break from all scheduled exercise, at least until menstruation returns for at least 3 consecutive months, then very cautiously adding it back in, and at a much lower intensity. There are very few people that feel good doing more than 30-60 minutes of exercise per day, especially at moderate intensity or higher. Most people read something on the internet, and apply it to themselves and think ‘no pain no gain’, and have unrealistic expectations. Just because some instagram ‘fitspo model’ states they do an hour of HIIT and cardio and weights and who knows what else does not mean it is healthy or ideal for you. There is nothing wrong with a rest day if you are tired. There is no need to go crazy with exercise for health. Most people feel great with either gentle movement throughout the day (such as an active job, walking or gardening) or light exercise such as yoga, walking, jogging, cycling, or weights, if you have a desk job. Something like 20-60 minutes, light intensity, most days of the week, is sufficient for most people… once you are healthy and feeling great. For those not answering yes to step one, two, three, five and six at a minimum, the ideal exercise for you is probably nothing! You need rest, relaxation and stress reduction. Exercise is stressful! Only consider adding it once you are healthy, well fed, well rested and have the ability to cope with added stress!

How is your stress management? Most people that are contacting me struggling with tiredness and fatigue are stressed and anxious through the roof! Stressed about how little can they eat, what they should be eating and not eating, their weight, how to fit in all their exercise, how to get abs, how to be an A-grade student, how to be popular on social media, get a partner, be a good parent/child/sibling/friend, and the list goes on. Their cortisol and stress hormones are often way too high and this constant mental drain can cause fatigue and tiredness in and of itself! If this is you, and it probably is, I highly recommend enlisting the support of a counsellor or psychologist, or some kind of mental support system. Most of us have some kind of underlying issues that we push aside and keep trying to be better, when really we should probably do the hard and uncomfortable work now, in order to thrive in the future. Psychological distress cannot be underrated! Get help, start meditating or doing gentle yoga/breath work, journal, go sit outside, take a break… daily! You deserve it and very much need it!

STEP SIX (Men skip to step seven):

Do you have a regular menstrual period? If not (and provided you don’t have a valid reason not to), you need one! By valid reason I mean big things, such as you have had a total hysterectomy, are pregnant, are XO phenotypically female, have recently had a baby and are breastfeeding, or some other medically diagnosed reason. Not because someone on the internet/fitness coach told you it was ok! Otherwise, this is a BIG RED FLAG, and is almost always due to one or more of the following: you are underweight, you do too much exercise, or you have too much stress. Re-address steps one through five. See a medical professional. Have your hormones tested. Get help. This is not something that is ‘convenient’, ‘natural’ or that can be ignored. Fix this asap!


What do your labs look like? Have you ever had your labs tested? Do you have deficiencies? As a medical doctor, maybe I am biased, but let’s at least look objectively for a cause! At a very minimum, you should present to your doctor to be worked up for common causes of tiredness/fatigue, which lab-wise should include at minimum a CBC, CMP, iron panel if HGB low, B12 (preferably with homocysteine and MMA), A1c, TSH (preferably with free T3/T4, even reverse T3), vitamin D, FIT (if over 50 or having blood in stool), hormone panel (if menses absent), and potentially iodine and zinc levels. Other labs that can be considered would be a screen for celiac disease, CRP/ESR/ANA if autoimmune cause is suspected, lyme if in endemic area, cortisol levels if adrenals are suspected, and other specific labs based on symptoms and history, at your doctor’s discretion. If these are all normal, but you don’t feel comforted, seek a second opinion! If all seems fine, and you are a case of ‘everything is fine’, but you are NOT FINE, readdress the above and below steps, and continue to seek professional help!


Are you eating a wide variety of foods? There many many a crazy diet out there, and sure, whilst there may be case studies or anecdotal evidence that may make these appealing, the best evidence we have is for nutrition to be of wide variety, and predominantly from whole-grains, legumes, fruits, vegetables, nuts and seeds. If you have been trialing something more restrictive, such as all fruit, all juice, fasting, low carb, or whatever, I recommend a trial of expanding your food choices. Whilst deficiencies are rare, there are people that may be more sensitive, or due to restriction, may be missing some vital nutrients. Some basics to start with are:

  1. Adequate caloric intake (see step two).

  2. Wide variety of foods, minimal restrictions. This includes psychological restriction, such as labelling foods ‘good’ and ‘bad’, carrying pre-packed food when socializing and avoiding social events to avoid food, going on a diet, following food rules such as ‘raw’, ‘low carb’, ‘fruitarian’ etc.

  3. Sufficient intake from all macronutrients (carbohydrates, proteins and fats - yes this can be done easily on a non-restrictive, plant-based diet! - more coming to the blog soon)

  4. A reliable source of omega three, be it an algal based, preformed DHA/EPA supplement, and/or daily flax/chia/walnuts.

  5. A reliable source of B12 (typically supplemental).

  6. A reliable source of vitamin D, to keep blood levels in range, be it sunshine or a supplement.

  7. A reliable source of iodine, be it a supervised low dose supplement, or regular servings of sea vegetables.

  8. A reliable source of selenium, such as 1 x Brazil nut a few days a week.

  9. Sufficient iron rich foods (or supplement if indicated) to keep levels in healthy ranges, such as beans, greens, nuts/seeds, dried fruits and whole-grains.

Whilst typically, a well balanced, calorically adequate plant-based diet provides sufficient nutrients, if you aren’t feeling great, it can be helpful to address and trial. I don’t recommend most supplements, especially long term, but sometimes things need to be tailored for individual success and optimal health. This is, of course, after the above steps have all been optimized! You cannot supplement your way out of a poor diet, stressed or tired body!

Step NINE:

Are you digesting your food? Are you coming from a background of restrictive food intake, or from eating lots of processed/refined foods or lots of animal products? Have you been ill or taken antibiotics recently? Have you been on extreme or fad diets? All of these things (and more!) can alter your gut microbiome and make optimal food absorption and assimilation a problem. This can result in indigestion, gas, bloating and fatigue. The first step is to refer to step seven and see a professional to ensure there is no underlying health issues, such as inflammatory bowel disease, celiac disease, H.pylori infection, gastrointestinal infection or bleeding or other inflammation, infection or disease. If everything comes back ‘unremarkable’ but you still don’t feel great, you can try many of the steps underlined in my IBD article. Many people just need an adjustment period of a few months for the microbiome to adjust and re-establish, fed by the nutrients of a whole food plant based diet. Some may need to follow a blended or lower fiber diet for a few months, increasing fiber slowly as the body adjusts. Some people my need evaluation and treatment for leaky gut (search resources by Dr Klaper). Some may benefit from 1-3 months of probiotics to kick start things. If digestion is a real issue I recommend seeking help from a health professional to address underlying issues, possibly trial elimination diets/allergy testing, low FODMAPs temporarily, or tailored nutrition to feel your best. Typically however, the most common cause of poor digestion/gastrointestinal upset is not addressing the above steps!


Finally, if you can honestly say you have addressed and optimized all of the above, you probably need to see a medical professional and have a thorough medical history taken, medication review, and further workup to address the underlying cause. Don’t ignore your body’s warning signs!

Stay strong and positive, the mind influences our health to a great deal, beyond we probably can even image. Work through the steps, it may take some time, but your issues did not develop overnight either! Don’t feel afraid, ashamed or feel like you have to struggle in silence! Reach out, get help, be honest with yourself and others and start healing!

To health and happiness and no longer feeling fatigued!

Plant Proof Podcast

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Recently (February 2019), I was invited to speak at the FIRST Evidence-based Nutrition Conference in Australia, Nutrition in Healthcare, hosted by Doctors for Nutrition, a non-for profit charity created by the amazing Lucy Stegley and Dr Heleen Roex and many other amazing individuals that made this event possible (more on this coming soon!)

Whilst I was there, I was invited by Simon Hill to be interviewed on his great podcast, Plant Proof. You can find the interview here: Plant Proof - Renae Thomas

Hope you enjoy!

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Principles of caloric density

Based on human studies by Dr Barbara Rolls Ph.D at Penn State University, it was found that most people consistently eat similar volumes of food (by weight) per day. Consuming foods less than 600 calories per pound (lb) ‘ad libitum’ (as in eating when hungry, until comfortably satisfied, not stuffed) allowed people to obtain and maintain a healthy body weight without any weighing, counting, or measuring foods. By knowing the caloric density of foods (how many calories per weight of food), we can make choices to suit our weight goals, by adjusting the ratio of calorically dilute to calorically dense options. This way, we change what we eat, rather than how much we eat, allowing people to adjust their weight, whilst continuing to eat whenever hungry, until satisfied, forgoing the typical need to rely on willpower or restriction. Based on the current, best available science on nutrition and health, we recommend choosing plant-based whole foods wherever possible, and manipulate the caloric density of foods to reach weight goals.

* Please note, 1 pound (lb) = 454g (roughly half a kilogram).

Foods averaging under 600 calories per pound-

Eat when hungry, stop when comfortably satisfied.

Consume as much as you like, preferably with every meal-

• Salads and Vegetables (100 calories per lb or less)

Consume daily-

• Fruit (300)

Consume as part of a meal when hungry, stopping when comfortably full-

Potatoes, sweet potatoes, yams, taro (300)

• Intact whole grains (brown rice, barley, quinoa, millet, buckwheat, oats) (400-500)

• Whole grain pasta (400-500)

• Corn (400)

• Legumes (beans, peas, lentils, chickpeas) (400-600)

Foods over 600 calories per lb-

Still healthy but consume in limited quantities if you have weight to lose or health conditions-

• Avocados (750)

• Nuts, seeds, nut butters, tahini (2,400-3,200)

Consume only occasionally, in small amounts, or if you need to gain weight-

Refined carbohydrate foods (bread, bagels), dried fruit (900-1,400)

• Dry cereal, low-fat crackers, rice cakes, popcorn, pretzels (1500-1800)


• Sugars (sugar, honey, molasses, agave) (1200-1800)

• Vegan junk foods (chocolate, icecreams, desserts) (2,500)

• ALL OILS (4,000)- do not eat

Dividing up your plate-

Meal frequency and timing largely makes little difference for most people, go with what feels best for you, be it 3 square meals, 3 meals and 3 snacks, or even one big meal! At the end of the day, imagine all the food you have eaten is all on one plate, and follow the guides below to guide your choices.

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What is whole-food plant-based?

The simplest definition is plant food, in its whole, unprocessed form. There are five groups, call them the five ‘new’ food groups if you will. We recommend forming the majority of your diet from these foods.

1. Fruits-

All fresh or frozen fruit. Blended, fresh juiced or dried only if excess weight is not an issue.

2. Vegetables-

All fresh, frozen, cooked or raw, starchy or not!

3. Intact whole grains-

Brown/black/red rice, oats, quinoa, barley, buckwheat, millet, corn

4. Legumes-

Chickpeas, beans, lentils, split peas, broad beans, green beans, edamame

5. Nuts, seeds, avocado, coconut-

Limit or eliminate if excess weight is an issue.

Still stuck?

After ensuring there is no underlying medical issue, a few other options to tweak weight loss include-

1. Meal sequencing- Eat the lowest calorie foods (salads), followed by soups, steamed vegetables, then starches and legumes.

2. Narrowing the feeding window- intermittent fasting, alternate day fasting, and all the variations, can be helpful for some people.

More information-

Barbara Rolls - The relationship between dietary energy density and energy intake

Forks Over Knives - The Caloric Density Approach

UC Davis - Why you should stop counting calories

Doug Lisle video - How to lose weight without losing your mind

Should we care what our patients eat?

A talk I gave in medical school…

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On your inpatient rotation, you visit Mr AS, a 55 year old male, who was admitted for acute coronary syndrome rule out after he presented with shortness of breath and chest pain. He is obese, has uncontrolled type two Diabetes Mellitus, Angina, Hypertension, Hyperlipidemia, and is on multiple medications, including a statin, two anti-hypertensives, aspirin, as needed nitroglycerine, Metformin and insulin, multiple stool softeners, pain medications, neuropathic medications, anti depressants, and vitamin D. He has a multitude of other symptoms including a diabetic ulcer, peripheral edema, peripheral neuropathy, chronic lower back pain, gout, reflux, intermittent chest pain on exertion, headaches, fatigue, constipation, depression, poor urine flow, erectile dysfunction, and dizziness.   Anyone seen a patient like this??

On your inpatient rotation, you visit Mr AS, a 55 year old male, who was admitted for acute coronary syndrome rule out after he presented with shortness of breath and chest pain. He is obese, has uncontrolled type two Diabetes Mellitus, Angina, Hypertension, Hyperlipidemia, and is on multiple medications, including a statin, two anti-hypertensives, aspirin, as needed nitroglycerine, Metformin and insulin, multiple stool softeners, pain medications, neuropathic medications, anti depressants, and vitamin D. He has a multitude of other symptoms including a diabetic ulcer, peripheral edema, peripheral neuropathy, chronic lower back pain, gout, reflux, intermittent chest pain on exertion, headaches, fatigue, constipation, depression, poor urine flow, erectile dysfunction, and dizziness.

Anyone seen a patient like this??

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So why should we care what Mr AS, or any other patient is eating? Does food have anything to do with disease? Let’s take a look at some of the studies…

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So… whilst no one is saying food is a substitute for traditional medical care, the power of nutrition in prevention and as adjunctive therapy really cannot be ignored! So what do we tell patients?

So… whilst no one is saying food is a substitute for traditional medical care, the power of nutrition in prevention and as adjunctive therapy really cannot be ignored! So what do we tell patients?

A whole food, plant based diet is in line with much of the research above for optimal disease prevention, and in many cases even reversal, or at a minimum your best chance at achieving your ultimate health!

A whole food, plant based diet is in line with much of the research above for optimal disease prevention, and in many cases even reversal, or at a minimum your best chance at achieving your ultimate health!



Most people actually eat TOO MUCH protein, especially animal protein!

Most people actually eat TOO MUCH protein, especially animal protein!

What about iron?? Surely we need meat for iron?!

What about iron?? Surely we need meat for iron?!

And too much, especially the physiological un-regulated heme iron, can actually be detrimental to health!

And too much, especially the physiological un-regulated heme iron, can actually be detrimental to health!

What about calcium? Are you trying to tell me I don’t need to consume dairy products??

What about calcium? Are you trying to tell me I don’t need to consume dairy products??

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But won’t I feel hungry just eating plants? Well… it depends what kinds of plants you are eating! By using the principles of caloric density, you can eat large volumes of plants and feel full, without overdoing the calories! This is why we recommend a whole food plant based diet, as opposed to a ‘vegan’ diet, as that can mean processed cookies/chips and soft drink! Not exactly nutritious or filling unlike wholegrains, legumes, fruits and vegetables, which should be the focus of dietary intake!

But won’t I feel hungry just eating plants? Well… it depends what kinds of plants you are eating! By using the principles of caloric density, you can eat large volumes of plants and feel full, without overdoing the calories! This is why we recommend a whole food plant based diet, as opposed to a ‘vegan’ diet, as that can mean processed cookies/chips and soft drink! Not exactly nutritious or filling unlike wholegrains, legumes, fruits and vegetables, which should be the focus of dietary intake!

As you can see here, the caloric density choices can drastically change to amount of food that can be eaten in one day for the same amount of calories.

As you can see here, the caloric density choices can drastically change to amount of food that can be eaten in one day for the same amount of calories.

How to get started? Just start by focusing on adding more good, rather than ‘all the things you can’t have’! Eventually the good will start to crowd out the less good!

How to get started? Just start by focusing on adding more good, rather than ‘all the things you can’t have’! Eventually the good will start to crowd out the less good!

Want more info? Here is a good place to start!

Want more info? Here is a good place to start!

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Crohn’s Disease, Ulcerative Colitis and Inflammatory Bowel Disease- An evidenced-based second opinion…

March 11, 2017


There is an estimated two million people worldwide currently suffering from inflammatory bowel disease (IBD), comprising Crohn’s disease (CD), ulcerative colitis (UC), and pouchitis (1). These conditions are considered autoimmune in nature, whereby the body attacks normal healthy tissue, in these cases, the bowel, causing ulceration, pain, malabsorption, bloody diarrhoea, and damage to the intestines including perforations, strictures and obstructions, as well as an increased risk of bowel cancer. They are divided by the area they affect, with Crohn’s leading to destruction anywhere from mouth to anus, through the entire thickness of the intestinal wall, and ulcerative colitis being more localised to the colon, and surface layers only. Some people have a combined form known as ‘indeterminate colitis’, and others have disease manifestations outside of the bowel, such as arthritis, eye inflammation, skin problems and liver disorders.

Regardless of the definition, the cause and treatment is largely the same and will be discussed as such from here therein.


They are all generally considered ‘incurable’ by modern medicine, and follow a pathway of strong drugs to induce remission, repeated drug therapy and experimentation when the patient relapses, and surgeries when these fail, many of which offering little more than temporary symptom control.


As most cases are diagnosed before the age of thirty, this condition has a huge impact on one’s quality of life. Considering some of the newer drug therapies cost over $40,000 per year, and are associated with increased risk of other diseases (2), with no guarantee of remission, let alone cure, and high rates of relapse, perhaps it’s time to look if there are alternatives, or at least adjuvant treatments?



 Before we start, let me preface with saying I am NOT anti-drug therapies. If one has an overwhelming infection, by all means do I say bring on the antibiotics. We live in a world where cutting yourself shaving no longer may mean a death sentence. However, what I do wish was more prevalent is true informed consent, with ALL possible options on the table. There is no denying that many drug and surgical treatments have helped many patients suffering with IBD, and I still recommend them at least temporarily in many cases, however, they only control the disease by suppressing the immune system to decrease the inflammation caused by the disease, or removing the affected area of bowel in the hope that no other area becomes affected, as opposed to addressing and removing the root cause of the disease.


This is largely because the cause is considered ‘unknown’.


This review highlights statistics of medical and surgical management-

Review article: remission rates achievable by current therapies for inflammatory bowel disease. (2011) (Peyrin-Biroulet L1, Lémann M) (3)-

They found that at best, 20-55% of those on medications (ASA or steroids) went into remission. This leaves 45-80% still with active disease, which usually means stronger drugs are trialed. Of these, drugs such as azathioprine induced remission maintained for one year for only about 60%. Approximately 30-60% failed to achieve remission on methotrexate over a forty week period, with remission rates under 35% or less for infliximab, adalimumab or certolizumab. Those that cannot achieve and maintain remission under pharmaceutical therapy are often then referred to surgery. This review found that approximately one-fifth of CD and UC patients treated with biologicals require intestinal resection after 2-5 years. The authors concluded that in the era of biologics (new drug type), the proportion of patients with inflammatory bowel disease not entering remission remains high.


The risks of steroids, especially long term, is considered unsafe (4) due to severe side-effects, such as gastric ulcers, Cushing's habitus (central obesity, moon face, red cheeks, wasted limbs), hyperglycemia, diabetes mellitus, muscle weakness, fragile skin, purple striae (stretch marks), flaring up of latent infections, delayed wound healing, cataracts, osteoporosis, glaucoma, and hypothalamic pituitary axis suppression (hormonal issues), with an increased risk of opportunistic infections and development of lymphomas (blood cancers).


There is evidence (5) to suggest that long-term use of steroid-sparing new drugs (biologics), especially infliximab, adalimumab, and certolizumab, may increase the risk of infections and malignancies, especially non-Hodgkin's lymphoma. Combining these drug types with classical immunosuppressive drugs (such as steroids) is often contraindicated due to major adverse effects, including infection, malignancies and diverse immune reactions.



 The current ‘best-practice’ medical care is the use of steroids, or steroid-sparing biological drug therapies to suppress the immune system to reduce the inflammation caused by the body attacking its own healthy tissue in the gut. When this doesn’t work, or ceases to work, portions of the bowel and/or anus are operated on or removed, often multiple times. The cause remains ‘unknown’, cures ‘are not possible’, and the treatment changes as new drug companies prove slightly (or seemingly prove) better results or less side-effects.



 Despite the overwhelming amount of literature expressing improvement, remission or even cure of IBD with dietary changes, many patients are still unfortunately told things such as-


‘Food has nothing to do with your disease’


‘You’ll be on these drugs for the rest of your life’


‘Because the drugs are no longer working, you will need surgery to remove part of your bowel, and you will have to live with a bag through your abdomen collecting your excrement’.


Is there another option? Let’s start with prevention… because if dietary measures can predict incidence, illustrate increased risk, suggest prevention, and/or highlight mechanisms of pathogenesis, then this can support the idea that diet may have a role in disease management…



1. Epidemiologic analysis of Crohn disease in Japan: increased dietary intake of n-6 polyunsaturated fatty acids and animal protein relates to the increased incidence of Crohn disease in Japan. (1996) Shoda R1, Matsueda K, Yamato S, Umeda N (6).

 This study examined dietary changes in a relatively homogeneous (similar) population in Japan, from 1966 to 1985, to see how this correlated with the rising incidence of Crohn’s disease. Daily intake of dietary components, as well as incidence (new diagnosed cases) was assessed yearly for 19 years. They found a strong (P < 0.001) correlation of Crohn’s disease incidence with increased dietary intake of total fat, animal fat and omega six polyunsaturated acids, animal protein, milk protein, and increased omega six to omega three ratio, with increased animal protein being the strongest independent risk factor for developing Crohn’s disease.


2. Advances in nutritional therapy in inflammatory bowel diseases: Review. (2016)Andrzej Wędrychowicz, Andrzej Zając, and Przemysław Tomasik (7). 

This review supported the prediction that an increased omega-six polyunsaturated fatty acid to omega-three polyunsaturated fatty acid ratio was associated with an increased risk of IBD. The foods high in omega-six polyunsaturated listed were beef, pork, corn/sunflower oils and margarine.


3. Dietary patterns and risk for Crohn's disease in children. (2008) D'Souza S1, Levy E, Mack D, Israel D, Lambrette P, Ghadirian P, Deslandres C, Morgan K, Seidman EG, Amre DK (8).

This case-control study of children and adolescents found positive correlation between dietary patterns and the development of Crohn’s disease. The foods most associated with development of Crohn’s disease were higher intakes of meat, fatty foods, and desserts. Foods associated with decreased risk included vegetables, fruits, grains and nuts. The authors concluded- ‘There has been a rapid increase in IBDs as countries develop, and transition to a more ‘Western’ diet’.


4. Animal protein intake and risk of inflammatory bowel disease: The E3N prospective study. (2010) Jantchou P1, Morois S, Clavel-Chapelon F, Boutron-Ruault MC, Carbonnel F. (9)

 The results of this ten year study concluded high total protein intake, specifically animal protein (including fish), was associated with a significantly increased risk of IBD. High animal protein intake was associated with a three-fold increase in inflammatory bowel disease risk.


5. A prospective study of long-term intake of dietary fiber and risk of Crohn's disease and ulcerative colitis. (2013) Ananthakrishnan AN1, Khalili H, Konijeti GG, Higuchi LM, de Silva P, Korzenik JR, Fuchs CS, Willett WC, Richter JM, Chan AT. (10)

Long-term high intakes of dietary fiber, especially from fruits, was found to be associated with the lowest risk of Crohn’s disease in this study.


6. Lifestyle-related disease in Crohn’s disease: Relapse prevention by a semi-vegetarian diet. (2010) Mitsuro Chiba, Toru Abe, Hidehiko Tsuda, Takeshi Sugawara, Satoko Tsuda, Haruhiko Tozawa,Katsuhiko Fujiwara, Hideo Imai. (11)

 This study discusses how epidemiology shows that IBD is more prevalent in wealthy nations where dietary westernisation inevitably occurs. Dietary westernisation is characterised by increased consumption of animal protein, animal fat, and sugar, with decreased consumption of grains. Increased intakes of animal fat and animal protein were especially related to the increased rates of Crohn’s disease. Other associated foods included sugar, fast foods, chocolate, bread, and cola drinks, as well as a decrease in fruit and vegetable fiber, and traditional Japanese foods (grains, vegetables, soy). The traditional Japanese diet, low in red meat, oils and fats and dairy products, was found to be a preventive factor against Crohn’s disease. Similar results in Canada are also included, outlining a positive association with a Western Diet, high in meat, fatty foods and desserts, and Crohn’s disease, whereas a protective effect was associated with diets higher in vegetables, fruits, grains and nuts. Diets rich in animal protein and animal fat cause a decrease in beneficial bacteria in the intestine, which is likely a contributing factor and/or risk factor for the development of Crohn’s disease.


7. Role of Diet in Inflammatory Bowel Disease. (2016) Ruemmele F.M. (12)

 This article concluded there is an evident link between the change of food habits/food production and the incidence of IBD. Food additives/processing agents, such as maltodextrin, and emulsifying agents or thickeners, such as carboxymethyl cellulose, carrageenan and xanthan gum were shown to have detrimental effects on intestinal homeostasis. This is significant given that inflammatory bowel diseases are characterised by chronic inflammation and dysbiosis of the gut microbiota (13).


8. Diet and Inflammatory Bowel Disease: Review of Patient-Targeted Recommendations. (2013) Jason K. Hou, Dale Lee, James Lewis. (14)

 This paper mentions how there are several pathways where diet may influence intestinal inflammation in inflammatory bowel disease, such as by direct dietary antigens, alterations of the gut microbiome, and effects on gastrointestinal permeability.


9. High-protein, reduced-carbohydrate weight-loss diets promote metabolite profiles likely to be detrimental to colonic health. (2011) Wendy R Russell, Silvia W Gratz, Sylvia H Duncan, Grietje Holtrop, Jennifer Ince, Lorraine Scobbie, Garry Duncan, Alexandra M Johnstone, Gerald E Lobley, R John Wallace, Garry G Duthie, and Harry J Flint. (15)

 This study was able to demonstrate that in just four weeks, a high-protein, reduced carbohydrate diet could alter the microbiome and decrease beneficial gut bacteria, increasing risk for colonic diseases.


10. The urban diet and Crohn's disease: is there a relationship? (2001) Mahmud N1, Weir DG. (16)

Another study discussing how patients with Crohn’s disease have higher dietary intakes of sucrose, refined carbohydrates and omega-six fatty acids (high in meat and dairy products), and a reduced intake of fruits and vegetables.


11. Diet and Crohn's disease: characteristics of the pre-illness diet. (1979) Thornton JR, Emmett PM, Heaton KW. (17)

As above, another study finding that a diet high in refined sugar, low in fiber, and low in fruits and vegetables precedes and may favour the development of Crohn’s disease.


12. Diet, gut microbes , and genetics in immune function: can we leverage our current knowledge to achieve better outcomes in inflammatory bowel diseases? (2014) Vanessa A Leone, Candace M Cham, Eugene B Chang. (18)

This paper describes how a shift towards a Westernised high fat, high refined carbohydrate diet results in changes to gut microbiota structure and function that may trigger and perpetuate autoimmune diseases, by promoting pathological gut bacteria which alters immune function.


13. Diet and Inflammatory Bowel Disease. (2015) Karina Knight-Sepulveda, RD, Susan Kais, MD, Rebeca Santaolalla, PhD, and Maria T. Abreu, MD. (19)

 This paper discusses how consuming a Western diet, high in fat (particularly saturated fat), can induce endotoxemia (even in healthy subjects), that may be sufficient to cause a leaky gut, with increased permeability and changes in the microbiota, resulting in systemic low-level inflammation. The increased omega-six to omega-three ratio is also discussed, with regard to its promotion of the pathogenesis of inflammatory bowel disease, and the increase in disease incidence over the past century correlating with a dietary overreliance on vegetable oils (corn, safflower and cottonseed). The modern standard American diet (SAD) typically contains a ratio of 20-30:1 of omega-six to omega-three fatty acids, as opposed to the traditional ratio of 1-2:1. As omega-six fatty acids tend to be proinflammatory they are likely to contribute to the inflammation in Crohn’s disease. Omega-three fatty acids in contrast have strong anti-inflammatory effects and suppress proinflammatory players such as interleukins-1 and 6, and TNF-alpha.



So despite the common cry that ‘diet has nothing to do with inflammatory bowel disease’... there seems to be a few trends emerging. Based on the published evidence discussed above, for the best chance at preventing inflammatory bowel conditions, one should minimise or eliminate the following foods-

  • Animal protein (beef, pork, lamb, chicken, turkey, fish, seafood, milk, yoghurt, cheese, ice cream, eggs etc…)

  • Animal fat (as above)

  • Total fat (animal foods, fried foods, fast foods, processed foods, desserts, cakes, cookies, oils)

  • Milk protein (milk, cheese, yoghurt, ice cream, whey, buttermilk solids, skim milk solids, calcium caseinate, sodium caseinate, milk chocolate)

  • Omega six fatty acids- beef, pork, corn/sunflower oil, margarine

  • Food additives/processing agents (such as maltodextrin), and emulsifying agents or thickeners (such as carboxymethyl cellulose, carrageenan and xanthan gum) (processed foods, fast foods)

  • High sugar intakes (fast food, candy, soft drinks, cordial drinks, sweetened yoghurts, flavoured milk drinks, desserts)

  • Junk/refined/processed foods (cookies, candy, cake, fast foods, chocolate, soft drink)

  • Gluten, at least temporarily (wheat, rye, barley, triticale and products containing these, such as bread, cakes, cookies, cereals, pasta)

And focus on increasing the following foods-

  • Vegetables (all, cooked or raw, not fried or cooked in oil)

  • Fruit (all, cooked or raw, not stewed in sugar or made into jelly)

  • Grains (preferably whole grains- oats, brown rice, millet, cornmeal, buckwheat, barley, quinoa)

  • Traditional Japanese foods (rice, miso, yam, seaweed, fermented soybeans, edamame, radish, beancurd, potatoes, onion, corn, tomato, sesame, banana, tofu, eggplant, pumpkin, snow peas, citrus fruit)

  • Foods high antioxidants, vitamin C and vitamin E, not supplements (fruits, vegetables, turmeric)



Whilst they say prevention is better than cure, what if one already has the disease? Is there evidence to suggest diet can play a role, or perhaps even be better than current standard treatment? It is already known that elemental diets play a role, but why do patients relapse when food is introduced??? If an elemental diet can induce remission, which leads to relapse when food is reintroduced, how can it be denied that certain foods must be a cause, or at least a trigger?


Elemental diets are usually a prescriptive liquid formula containing nutrients such as amino acids, mono- or oligosaccharides, and medium-chain triglycerides, that require minimal to no digestion prior to absorption (37). These effectively work by allowing the bowel to rest, without fasting, and have been proven to be be as effective in producing remission of Crohn’s disease as corticosteroid treatment (38). The issue however, is this is not considered a long term dietary solution, and food is reintroduced. Most patients, soon after resumption of a normal diet have symptoms again, and almost all relapse during the first year (38, 39).


Remission, for modern medicine, is not elusive. There are relatively good results, using the elemental diets without meals, drugs such as steroids (such as prednisolone) or biologicals (such infliximab), and surgical resection, or a combination of these. The biggest problem for modern medicine in Crohn’s disease is maintaining this remission, and so life becomes a pattern of relapses, interspersed with bouts of remission, that require increasingly more complex methods to induce and maintain, with rarely over 25% in remission in a one year follow up (38).


So let’s take a step back… We have a condition that goes into remission when we remove food and most of the digestive process, that returns relatively promptly when food is reintroduced. Is it a stretch to suggest perhaps the types of foods that people are reintroducing, and perhaps the speed of which the digestive system is inundated with difficult to digest foods again, may have a role in disease relapse? Could there be certain types of foods responsible, that if avoided, could maintain remission?...


Let’s look at the literature again, this time for active cases, not just prevention...




1. Review article: evidence-based dietary advice for patients with inflammatory bowel disease. (2013) Richman E1, Rhodes JM. (20)

This 2013 review of the best available evidence of nutritional treatment and inflammatory bowel disease supported the recommendation of low intake of animal fat, meat, margarine, and processed fatty foods containing emulsifiers.


2. Environmental factors in a population-based inception cohort of inflammatory bowel disease patients in Europe--an ECCO-EpiCom study. (2014) Burisch J, et al. (21)

 This study found increased risk of relapse with high intakes of sugars, especially sucrose, and fast foods. These foods were also associated with worse disease severity and increased need for surgery.


3. Partial enteral nutrition with a Crohn's disease exclusion diet is effective for induction of remission in children and young adults with Crohn's disease.(2013) Sigall-Boneh R, Pfeffer-Gik T, Segal I, Zangen T, Boaz M, Levine A. (22)

This study discusses how partial enteral nutrition, plus a very strict diet avoiding animal fat, high sugar intake, gliadin, and consumption of emulsifiers and maltodextrin, obtained excellent response and remission rates in both adults and children with Crohn’s disease (70-80%). The subjects also had normalisation of previously elevated C- reactive protein (a marker of inflammation) in 70% of the patients who achieved remission.


4. High Amount of Dietary Fiber Not Harmful But Favorable for Crohn Disease. (2015)Mitsuro Chiba, Tsuyotoshi Tsuji, Kunio Nakane, Masafumi Komatsu. (23)

 This study concluded that a plant-based diet not only is effective for gut inflammation but also promotes the general health of IBD patients… A high amount of dietary fiber is not harmful and seems to be favorable for Crohn’s disease.


5. Treatment of Crohn's disease with an unrefined-carbohydrate, fibre-rich diet. (1979) K W Heaton, J R Thornton, and P M Emmett. (24)

 These researchers treated cases of Crohn’s disease with a fibre-rich, unrefined-carbohydrate diet in addition to conventional management, and followed them for a mean of four years and four months, comparing them to a control group not on the diet. For those with dietary intervention, hospital admissions were significantly fewer and shorter (111 days compared to 533 days in control group), and there was 1/5th the amount of surgeries in the diet group compared to controls. Despite many programs suggesting a low-fiber/low-residue diet, these results show that treatment with a fibre-rich, unrefined-carbohydrate diet appears to have a favourable effect on the course of Crohn's disease and does not lead to intestinal obstruction.


6. Crohn's disease: maintenance of remission by diet. (1985) Jones VA, Dickinson RJ, Workman E, Wilson AJ, Freeman AH, Hunter JO. (25)

 Diets excluding specific foods patients are intolerant to, such as in this study can show remission rates of approximately 70% at 6 months to over four years, with annual relapse rates less than 10%.


7. Diet in the management of Crohn's disease. (1984) Workman EM, Alun Jones V, Wilson AJ, Hunter JO. (26)

 This study describes how over 70% of Crohn’s disease patients remained in remission for over one year, using only a diet devoid of their specific triggers. The most important foods provoking symptoms were wheat and dairy products.


8. The value of an elimination diet in the management of patients with ulcerative colitis. (1995) Candy S1, Borok G, Wright JP, Boniface V, Goodman R. (27)

 This study again used elimination diets, excluding foods that appeared to provoke their symptoms. Compared to the control group, those in the dietary intervention group displayed significantly fewer symptoms, and had more improved sigmoidoscopic findings.


9. Lifestyle-related disease in Crohn’s disease: Relapse prevention by a semi-vegetarian diet. (2010) Mitsuro Chiba, Toru Abe, Hidehiko Tsuda, Takeshi Sugawara, Satoko Tsuda, Haruhiko Tozawa,Katsuhiko Fujiwara, Hideo Imai. (11)

 This study used a semi-vegetarian diet based on traditional Japanese diets, high in brown rice, miso, yam, seaweed, fermented soybeans, edamame, radish, beancurd, potatoes, onion, corn, tomato, sesame, banana, tofu, eggplant, pumpkin, snow peas, and citrus fruit. Small amounts of animal foods were included to make the diet more acceptable, including egg wrapper, plain yoghurt, half a boiled egg, a half serve of fish once per week, and a half serve of meat once every two weeks. Dietary protein was 16%, fat was 18.6% and carbohydrate was 66%. In all 22 cases, there were no adverse effects such as gaseous distress, abdominal discomfort, or diarrhea as a result of the diet. Upon discharge, patients were encouraged to follow the diet and avoid known risk factor foods for IBD, including sweets, white bread, cheese, margarine, fast foods, carbonated beverages and juices. The semi-vegetarian diet was highly effective in preventing relapse in Crohn’s disease, with 100% remission at one year, and 92% at two years, compared with relapse rates of 60-70% at one year with standard medical care. C-reactive protein (a marker of inflammation) was normal at the final visit in more than half of the patients on the dietary treatment, indicating they will be free from relapse as long as they maintain the diet. The authors concluded that semi-vegetarian diets significantly decrease rates of relapse over a two year period (94% remission Vs 33% on an omnivorous diet).


10. Influence of dietary factors on the clinical course of ulcerative colitis: a prospective cohort study. (2004) Jowett SL1, Seal CJ, Pearce MS, Phillips E, Gregory W, Barton JR, Welfare MR. (28)

 This study concluded that ulcerative colitis patients who consume more meat (especially red and processed meat), eggs, protein, and alcohol had a greater risk of relapse. Alcohol, burgers, red meat, and soft drinks were shown to be linked to increased disease activity.


11. Plant-Based Diets in Crohn’s Disease. (2014) Mitsuro Chiba, MD, Hideo Ohno, MD, Hajime Ishii, MD, and Masafumi Komatsu, MD. (29)

 This paper provides further comment on the semi-vegetarian diet for treatment of Crohn’s disease and prevention of its relapse. Relapse rates in control group were 60-70% at one year, and 33% and 75% at one and two years on an omnivorous diet. On the semi-vegetarian diet, relapse rates fell to 0% and 8% at one and two years respectively, a significant difference and obtained in the absence of scheduled infliximab maintenance therapy or immunosuppressive agents, unlike the control group.


12. A Controlled Therapeutic Trial of Various Diets in Ulcerative Colitis. (1965) Ralph Wright and S. C. Truelove. (30)

 This study identified triggers of milk, wheat, tomatoes, oranges, potatoes and eggs. They found that giving milk to patients in remission from ulcerative colitis can cause relapse and that they have much higher levels of antibodies to cow’s milk proteins. The results showed twice as many patients avoiding milk and milk products remained symptom free over one year.


13. Treatment of irritable bowel syndrome in outpatients with inflammatory bowel disease using a food and beverage intolerance, food and beverage avoidance diet. (2007)MacDermott RP. (40)

 This study used a food and beverage intolerance avoidance diet. Foods associated with increased irritable bowel-type symptoms (gas, bloating, diarrhoea, constipation, pain) included milk and milk containing products, caffeine containing products, alcoholic beverages, some fruits, some fruit juices, spices, seasonings, diet beverages, diet foods, diet candies, diet gum, fast foods, condiments, fried foods, fatty foods, multigrain breads, sourdough breads, bagels, salads, salad dressings, some vegetables, beans, red meats, gravies, tomato pasta sauce, stews, nuts, popcorn, cookies, crackers, pretzels, cakes, and pies. Foods and beverages that were found more tolerable included water, rice, plain pasta or noodles, baked or broiled potatoes, white breads, plain fish, chicken, turkey, or ham, eggs, dry cereals, soy or rice based products, peas, applesauce, cantaloupe, watermelon, fruit cocktail, margarine, jams, jellies, and peanut butter.



 As we can see… the treatment, and long-term management strategy/cure, looks very similar to the prevention plan, with additional thought given to spiced foods, condiments, wheat, caffeine, artificial sweeteners, all dairy, nuts, citrus fruits, nightshades, and alcohol.


So let’s put it all together… In inflammatory bowel diseases we have inflammation and oxidative stress in the gut, an overactive immune response, an altered gut microbiome, and an increased risk of colon cancer. We know that what we eat spends a significant amount of time in the gut. We know a plant-based diet is high in antioxidants, reduces inflammation, feeds a healthy microbiome, supports healthy immune function, decreases our risk of cancer, is high in many of the preventive and treatment foods, and avoids many of the common triggers. Could it be worth a try??



 There are numerous factors supported by research as to why plant-based foods are useful in healing inflammatory bowel conditions-


1. Gut microbiome profile-

 A healthy microbiome is absolutely essential to a healthy gut (41), and whilst new research in this area is emerging almost daily at the moment, we know the bacteria in our guts vary between people and populations, suggesting influence of genetics, diet and environment. Both long term and short term dietary intake influences the structure and activity of the microorganisms as well as their type (42). A study (42) comparing two diets, a plant-based one (granola, rice, fruits, vegetables, vegetable and lentil curry) and an animal-based one (bacon, eggs, coffee, cream, pork, beef, cheese, processed meats) found that in less than five days, dietary intake alters microbial community structure and microbial gene expression. The animal-based diet lead to increased levels of bile-tolerant microorganisms (Alistipes, Bilophila and Bacteroides) and decreased levels of Firmicutes that metabolise dietary plant polysaccharides (sugars) (Roseburia, Eubacterium rectale and Ruminococcus bromii). The increased abundance and activity of Bilophila wadsworthia on the animal-based diet illustrates a link between dietary fat, bile acids and the outgrowth of microorganisms capable of triggering inflammatory bowel disease (42).


Another study (23) concluded that based on knowledge of gut microflora, the greatest environmental factor in IBD is diet-associated gut microflora. Consumption of a Westernised diet, high in animal fat, animal protein, and sugar, and low in dietary fiber causes disruption of the microflora in IBD (23).


2. High Fiber intake-

 Fiber is found only in plant foods, thereby every portion of animal foods included in the diet decreases the amount of fiber contained in the diet. Increased dietary fiber has favourable effects on the microbiome and is related to both increased remission and decreased risk of development of IBD (23). Even just meeting the recommended dietary intake of fiber (which is more than most of the Western population consume) showed benefit for Crohn’s disease, most likely by altering microbiome bacteria (23). Switching to a plant-based diet can easily raise fiber intake rose to over 25g/1,000kcal (42), more than double typical minimum requirements, and far more than typical intakes. Mechanisms for which fiber is useful in IBD include improved laxation, increased stool bulk, decreased stool transit time through the bowel, increased excretion of bile acids, estrogens, fecal procarcinogens and carcinogens, anti-inflammatory properties, and improved general health and wellbeing (lower cholesterol, improved insulin sensitivity, lower blood pressure, healthier body weight) (23).


3. Anti-inflammatory-

 Soluble fiber, found only in plant-based foods, is the best way to generate short-chain fatty acids, such as butyrate in the gut, which have anti-inflammatory effects (43, 44).  Vegetarians with long-term consumption of fruits and vegetables have lower levels of C-reactive protein (marker of inflammation) (45). Vegetarian diets are high in important sources of dietary salicylates as well as other anti-inflammatory compounds (45). Plant foods high in polyphenols and antioxidants have been found to be extremely beneficial in the prevention and mitigation of IBD due to their intrinsic ability to scavenge free radicals, induce anti-inflammatory responses, maintain a homeostatic regulation of the gut microbiota, and activate the intestinal T regulatory cells(46). Flavonoids are high in plant-based foods, especially fruits and vegetables, and have been demonstrated to exhibit a broad spectrum of biological activities for human health including anti-inflammatory properties (47).


4. Less sulphur compounds-

 Animal products are the main sources of sulfur containing amino acids, which leads to the production of hydrogen sulfide by intestinal bacteria when these foods are consumed. Hydrogen sulfide has been found to be toxic to the cells of the colon, and hence is suggested to play an important role in IBD causation and treatment (48).


5. More antioxidants and phytochemicals-

 Polyphenols (high in vegetables and fruits) are considered the most abundant antioxidants in the human diet. Phytochemicals (such as polyphenols, flavonoids) have been shown to modulate inflammatory immune cells such as TNF-alpha, IL-1, and  IL-6 in a way that could be favourable for IBD (49).


6. Avoidance of fillers, processed foods and artificial foods-

 Focusing on consuming whole plant foods minimises exposure to microparticles (such as titanium dioxide and aluminosilicates/anti-caking agents) known to be triggers for IBD. These are found in processed foods (for example baked goods, desserts, and cake mixes). A microparticle- free diet has been shown to be helpful in IBD, decreasing inflammation and disease activity (51, 52). Titanium dioxide, used as a food colourant, is another microparticle suggested to contribute to intestinal inflammation (53, 54), and hence likely to be best avoided in IBD. Mixed silicates and titanium dioxide can accumulate in the immune cells of the gut and some evidence suggests this exacerbates inflammation in Crohn’s disease (55).


7. Overall health benefits-

 Treatment with a vegetarian diet also reduces the risk of common diseases that people with IBD face in common with all of society, including coronary artery disease, heart disease, cancers, and type II diabetes mellitus (50).



 As all medicine is supposed to be, medical treatment protocols should be based on the outcomes of the most credible and accurate research. Whilst there are no absolutes in medicine, the best available evidence discussed so far definitely suggests altering food intake could be manipulated to a beneficial degree. So where to now if you (or a loved one) is suffering from inflammatory bowel disease??


I always recommend starting at the least restrictive option with dietary changes, and increasing the level of food elimination as needed. This allows for as much flexibility as possible, maximises micronutrient intake, increases compliance, and minimises the temptation to stray from the diet. The nutritional guidelines I recommend for optimal health, based on the best available evidence, doesn’t change much, it’s a whole food plant based diet and it works wonders for almost all health conditions. However there are some tweaks that can make recovery from inflammatory bowel conditions more successful and long lasting.



 The first step would be to remove common allergens and triggers identified in the scientific literature, and as discussed above. These would be-

  • Meat, fish, seafood, poultry, eggs

  • All dairy products

  • Oils (yes, even extra virgin olive oil and coconut oil, or whatever oil is flavour of the month!), margarine, butter and ghee

  • Fast foods, processed foods, cookies, cakes, candies, chocolate, soda etc…

  • Gluten containing grains (wheat, rye, barley, triticale)

  • Alcohol

  • Spicy foods

  • Artificial sweeteners, diet foods and drinks

  • Potentially citrus fruit, corn, tomatoes, nightshades and strawberries (usually only temporarily whilst the inflammation gets under control)


Foods to enjoy include-

  • Fruits

  • Vegetables and salads

  • Starchy vegetables such as sweet potatoes, winter squashes, pumpkin, carrots, beetroot

  • Legumes such as kidney beans, lentils, chickpeas, black beans etc…

  • Gluten-free whole grains such as gluten-free oats, brown/red/black rice, millet, quinoa, cornmeal, tapioca etc…


If this still is not bringing symptoms under control, I recommend an elimination plan, such as the one contained in Dr McDougall’s Digestive Tune Up guide. This involves following a very simple plan for one week, or until symptoms resolve, then slowly incorporating different foods, one at a time, to assess for trigger foods for relapse. It can be found here-


A sample menu on this plan could be-


Brown rice hot cereal made with water with a banana cooked in and topped with some warmed blueberries


A baked sweet potato filled with steamed kale and string beans


Roasted butternut squash, beets, asparagus and red pepper warm salad

An alternative, but similar plan, is one I learned from Dr Klaper ( and is similar to what is used at the True North Health Centre in Santa Rosa, California.


It also eliminates common triggers-

  • Meat and other animal products

  • All dairy products

  • Wheat

  • Processed and junk foods

  • Oils

  • Fried foods

  • Caffeine containing foods and drinks

  • Soy foods (at least initially)

And additionally mentions removing promoters of gut microbial dysbiosis-

  • Refined sugars

  • Alcohol (kills gut bacteria)

  • Chlorinated water (kills gut bacteria)

  • Unnecessary antibiotics (see below)

  • GMO foods, choose organic where possible


And then adds in foods that soothe and nourish and promote microbial balance-

  • Well cooked vegetables

  • Pureed starchy vegetables

  • Green juices

  • Melons, very ripe papaya

  • Brown rice congee


Foods are consumed in their whole food form only (think brown rice, not rice pasta) and free of salt, oil, sugar and gluten.


Sample menu-

1. Bowel rest phase-

  • You may start with water to get symptoms under control (no more than 2 days without medical supervision), or use green juices instead (no more than 3 days unsupervised).

2. Nutrient-rich healing phase-

  • Fruit and green juices (another 1-2 days). Use simple combinations, such as watermelon/celery, apple/celery/cucumber, pear/cucumber/spinach. No citrus fruits.

  • Salt and sugar free vegetable broths (homemade by boiling water with vegetables).

3. Gentle, soothing phase-

Incorporate foods such as-

  • Some fruits- very ripe papaya, watermelon, cooked peaches/apricots/plums

  • Well cooked and pureed zucchini/summer squash, pumpkin/winter squash, or sweet potato.

  • Pureed vegetable soups

 4. Rebuilding and healing phase-

Slowly add in more complex foods, always assessing for triggers-

  • Smoothies with ripe bananas, spinach and celery

  • Apple sauce

  • Well cooked (and initially pureed) vegetables

  • Rice congee

  • Pureed beans

5. Maintenance phase-

Slowly add in foods in the following order-

  • Well cooked vegetables and starchy vegetables

  • Soft, ripe fruits and cooked fruits

  • Rice, then other gluten free whole grains

  • Salad and raw fruits

  • Legumes

  • Nuts/seeds (start with nut and seed butters and ground flax before whole), and avocado

  • Nightshade vegetables

  • Citrus fruits

  • Unprocessed/minimally processed soy foods, if desired (edamame, tofu, tempeh, nutto)

  • Gluten containing whole grains, if desired



  1. Minimise use of pain-killers, such as acetaminophen/paracetamol, and ibuprofen. There are studies illustrating they are associated with increased IBD disease activity (31, 32). Non-steroidal anti-inflammatory drugs (such as ibuprofen), can exhibit harmful effects in IBD by altering the natural process of inflammation and healing (33).

  2. Minimise/eliminate oral contraceptive use, especially if you are/have been a smoker (of which you definitely should seek help to quit) as they have been associated with risk of Crohn’s disease and ulcerative colitis (34).

  3. When re-introducing foods, consider starting with low FODMAP foods (I recommend a plant-based version only). A recent study showed approximately 50% improvement rate in functional gut symptoms (bloating, abdominal pain, wind, diarrhoea) in IBD patients using FODMAPs (35). A FODMAP chart can be found here-

  4. Optimise the rest of your health. The last thing someone with IBD needs is another acute or chronic illness or disease! Along with diet be sure to be physically active (walk or exercise for at least 30-90 minutes per day), get plenty of restful sleep, quit smoking/alcohol/caffeine/drugs, get daily sunshine (if possible), manage stress via yoga/meditation/mindful practices, maintain a positive attitude, and be social, whether with friends, family, volunteering or work-related.

  5. Rebuild the body. One in remission and eating a wide variety of foods, focus on incorporating high energy, easily digestible foods, with high nutritional value, as malnutrition can be common when one is suffering IBD (56). This could include foods such as nut and seed butters, applesauce, homemade hummus and bean dips, sweet potatoes, oatmeal, fruit smoothies, and bananas. Lean body mass, and bone mineral density in people with IBD is often lower than the healthy population, so adding some resistance training and weight bearing exercise will be beneficial to health (56).  




Is there a role for supplementation?-

Because people are so used the the pill /drug treatments of illness, it is very common that those seeking ‘alternative medicine’ look to supplements that may help them. The key to remember with these is conveniently in their name… they can only supplement a healthy diet and lifestyle, not correct it or override it! I recommend cautious use of supplements, as evidence is emerging many cause more harm than good, especially long term (see 36 for referenced articles on this topic). However, there is research supporting that there are a few that may be considered in IBD, as follows-


1. Dr Klaper’s Leaky-gut protocol (57)-

 ‘Leaky gut’ or increased intestinal permeability is exaggerated in those with inflamed intestines, such as in IBD. Gut permeability believed to play an important role in Crohn’s disease, with abnormalities in tight junctions between cells in the gut allowing increased antigen uptake, which may increase inflammation (58). The gut ‘leakage’ can be decreased by stopping damage to the intestinal wall or intestinal flora, by following the diet and lifestyle advice as described above, and this can be enhanced by incorporating the following supplement regime for 90 days (a few cycles of new gut lining) (57)-

  • 650-1000 mg L-glutamine, twice daily, half to one hour before meals (feeds intestinal cells to support healing)

  • 650-1000 mg Quercetin, twice daily, half to one hour before meals (tightens gaps between cells)

  • 2 capsules of a non-dairy probiotic, 1 hour before meals or 1 hour before bed.


Probiotics vary greatly, and for this purpose the ideal is one that is non-dairy, and contains some of the following strains- Lactobacillus acidophilus, Lactobacillus. plantarum, Lactobacillus. salivarius, Lactobacillus. bulgaricus, Lactobacillus. casei, Lactobacillus. bifidus, Lactobacillus. rhamnosus, Bifidobacteria. longum. Whilst I do not endorse any particular brand, three studies on the probiotic mix sold as VSL#3 have been evaluated, finding 44% rate of remission in ulcerative colitis patients treated with VSL#3 compared to 25% with placebo (59).


2. Omega-three fatty acids-

 Whilst the research is somewhat hard to reach a conclusion from, especially when the studies tend to use a fish oil, there is some evidence (60), that increasing omega three fatty acids can have an anti-inflammatory effect (as does decreasing omega six fatty acids). This can come from dark leafy green vegetables, walnuts, chia seeds, ground flax seeds, or hemp seeds. DHA/EPA supplements from algae, evening primrose oil, and/or GLA (gamma-linolenic acid) capsules are also sometimes used, especially during healing when oral intake may be poor (57).


3. Turmeric-

Curcumin, the active compound in turmeric, has been shown in a few studies to help maintain remission in IBD (60). This is likely due to its anti-inflammatory and antioxidant properties, but more research is probably needed to confirm this (61). As adding a dash of turmeric to meals is likely harmless, it could be worth a try!


4. Vitamin D-

Addition of vitamin D, or increasing levels of vitamin D at least into the normal range (30-45 ng) for those with malnutrition and/or low levels has been shown to increase the efficacy of IBD therapy. This can be via safe sun exposure or through a supplement (62), though I do caution use of vitamin D supplements, until their safety is conclusive (63), and recommend supplements only when clinically low and not responsive to, or unable to utilise safe sun exposure.


5. Reversing deficiencies that can occur in IBD (if present)-

If a deficiency is clinically identified, short term supplementation with vitamins and minerals, such as zinc, selenium, iron, iodine, folate, and/or B vitamins, may be of benefit (7). I suggest judicious use, with medical monitoring, if using supplements. Foods high in these nutrients, that could be worth increasing in the diet include dark leafy greens, prunes, raisins, beans, lentils, red pepper, strawberries, berries, sea vegetables, and whole grains.


6. Wheat grass-

A small, but clinically controlled trial assessing the efficacy of daily wheatgrass in a treatment protocol for active ulcerative colitis found significant reductions in overall disease activity index and severity of rectal bleeding, based on patient records, a sigmoidoscopic evaluation, and global assessment by a physician (64).


7. Other-

Other, weaker evidence suggests potential benefits from aloe vera juice, licorice tea, slippery elm, ginger, buckwheat, parsley, and apricot (46).



Whilst case-studies or stories of individuals cannot be regarded as highly as clinical trials and published, peer-reviewed literature, it can be helpful for some people to know they aren’t alone, and that real people (as opposed to statistical patients) are using this advice and curing their disease! As such I have included some here-


1. A case study of a man who brought on ulcerative colitis by following a low-carbohydrate, high-meat, high-fat, Atkins style weight loss diet, and his subsequent hospital remission following a plant-based/semivegetarian way of eating-


2. Suzie’s three year remission from Crohn’s disease following a plant-based protocol from Dr Carney-


3. Somer’s journey of how she went from using the bathroom up to 30 times a day, in extreme pain, and suffering drug side effects, to using the Forks over Knives plan to heal and come off all prescription drugs and enter full remission from ulcerative colitis-


4. Ryan’s story of how he went from a weightlifting, high-protein diet following veterinarian and athlete, to suffering with Crohn’s disease so badly that could barely eat, was in severe pain, fatigued and depressed, with little improvement from the best medical care. On finding the McDougall Elimination Diet, he is off all his medications, and feels better than before he was even diagnosed!-


5. Shamiz’s well documented pathway to wellness from ulcerative colitis with copies of his medical reports showing his colon healing from the inside!-


6. Peter’s description of how eating whole-food, plant-based, with especially no dairy, and lots of high fiber, low-fat plant-based foods has kept him free of Crohn’s symptoms for over thirty years-


7. Another McDougall success story Andrew details how, after being told 99% of people with ulcerative colitis as bad as his would have died by age 35, got off all of his strong medications (and rid of their negative side-effects) and has been free from any symptoms since 2010-


8. Gabrielle went from being in constant pain, with bleeding bowel movements, and fatigue to coming off all medications through the McDougall Program and True North Health Centre, and now has no pain or blood in her stools, and has regained her life-



  1. Free consult at True North- I cannot recommend True North Health Centre more highly for someone suffering with inflammatory bowel disease. Dr Goldhamer offers free consultations to see if True North is right for you- I witnessed numerous people come in with severe IBD (up to 30 bloody bowel movements daily, extreme pain and fatigue, anemia and other health issues) completely HEAL during their stays at True North.

  2. Dr McDougall’s Digestive Tune Up- For those that want a book outlining the elimination diet in more detail-

  3. An online article from Dr McDougall explaining inflammatory bowel diseases

  4. A video from Dr Greger explaining the prevention of Crohn’s disease with diet



I do hope that this information will help you, or your loved ones heal from, or at least improve their life with IBD. Worst case scenario, even if this diet change has absolutely NO impact on the IBD, at least a wholefood plant-based diet can prevent and reverse our number one killer, heart disease… as the last thing someone with IBD needs is another illness as well! Plant-based diets are known to provide therapeutic and/or preventive effects against almost all current major chronic diseases (23). So you are giving yourself the best chance of living in optimal health, in all other areas of life, even if you still struggle with some symptoms of IBD. My prediction however, is that you wish you knew this sooner...


Let food be thy medicine and medicine be thy food.


Be well :)

Dr Renae Thomas