Step 1: Get prepared

Find Your Triggers

Step 1:
Get prepared

Step 2:
Follow the diet

Step 3: Reintroductions

Get familiar with the Find Your Triggers list of allowed foods

The aim of the diet is to remove the most common inflammatory foods. No doubt it is a strict list, but don't spend precious energy dwelling on what isn't included. Focus on what is there to work with. You can also start making some Find Your Triggers meals that you enjoy and can make quickly and easily - see sample recipies here.

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Stock up on optional, but recommended, supplements

I have chosen these supplements to make Find Your Triggers easier, especially in the opening two or three weeks.

However, they are optional. If you are currently taking any supplements that are not included here, stop taking them. HOWEVER, PLEASE DO NOT STOP TAKING PRESCRIBED MEDICATION. Always check for contraindications with your condition and or drugs.

I recommend you start taking the supplements two days before you start the Find Your Triggers diet.

Magnesium

Chronic disease and chronic stress deplete magnesium, so supplementing it, at least for weeks or months as you work through this, can be very beneficial.

Because of the rapid change of gut flora, some people can experience constipation in the first week or two. Magnesium can also be used occasionally as a tool to keep the bowels moving. Choose one from the following list:

Low on energy? Try magnesium chloride.
Having trouble sleeping? Try magnesium bis-glycinate.
Or on a budget? Try magnesium citrate.
Oxalate sensitive? Try magnesium citrate powder.

Always follow the directions on the bottle.

Psyllium husk (not suitable for IBD)

Find Your Triggers is an effective anti-fungal diet. Many people experience a short-term detoxification reaction known as a Herxheimer reaction (die-off) as they stop eating sugars and refined carbohydrates.

Psyllium, a soluble fibre, acts as a gentle binder and laxative. In this way, it can greatly benefit people. I encourage people to stop taking it after the opening stages and or once bowel function has improved. If you’re taking psyllium long-term just to stay regular, there is a gut problem that needs resolving. Choose one from the following list. There are contamination concerns, so always choose organic.

Organic psyllium husk

Take 1 tablespoon with a pint of water before breakfast or shortly after rising and either before lunch or supper in the same way. Two tablespoons in total.

Organic psyllium powder

The powder form is a little easier to consume for those who hate the consistency of the husk version above. Take as above.

Activated charcoal

As the gut flora rapidly changes and candida species begin to ‘die off’, they release acetaldehyde, a toxic metabolic byproduct of their fermentation of sugars. (1)

Activated charcoal binds acetaldehyde and is then excreted in the stool. This lets the body’s detoxification systems off the hook, at least in part (2), and can make the initial week or two much easier.

(1) Reddy, Mamatha G S et al. “Capacity of Candida species to produce acetaldehyde at various concentrations of alcohol.” Journal of oral and maxillofacial pathology : JOMFP vol. 26,2 (2022): 161-165. doi:10.4103/jomfp.jomfp_494_20

(2) Elsayed, Yehya & Bandosz, Teresa. (2001). A Study of Acetaldehyde Adsorption on Activated Carbons. Journal of Colloid and Interface Science. 242. 44-51. 10.1006/jcis.2001.7772.

Activated coconut charcoal

Take one heaped teaspoon with a large glass of water first thing in the morning. Try and wait an hour before eating or taking any drugs and other supplements (except psyllium).
Repeat about one hour before lunch or supper, depending on when you take your other medications or supplements. Take two heaped teaspoons in total each day.
Consume this daily, at least for the first two or three weeks, or until you feel better. Don’t take it for more than 6 weeks.

HCL Betaine Pepsin

HCL (hydrochloric acid) is identical to stomach acid. Stomach acid is a critical defence barrier against foodborne pathogens.

It also breaks down proteins and helps the absorption of B vitamins and minerals. HCL also acts as a chemical trigger for the lower oesophagal sphincter to close tightly and prevent reflux. As if those things weren’t enough, it also triggers the release of bile and other pancreatic juices to help digest nutrients and neutralise stomach acid as it passes into the small intestine. This sets up the correct pH throughout the GI tract, which is essential for healthy intestinal flora.

Not everyone will need HCL. I tend to use it for people with food allergies and sensitivities, reflux, bloating, sluggish digesters, and those with diagnosed or likely nutrient deficiencies. The dosage is gradually titrated.

HCL Betaine & Pepsin

On day one, take one capsule with a mouthful of water as you sit down with every meal.
Increase one capsule daily until you reach six or feel a warmth in the stomach.
Example: If you feel a warmth after four capsules, drop to three per meal from then on.
Do not rush this process.
The benefits of HCL supplementation normally take weeks to show up as the gut gradually shifts towards a healthier environment and nutrient deficiencies are balanced.
If the warmth worries you, drink a large glass of water.

Liver support

Many people with dysbiosis (unhealthy gut flora) are stressing their livers, the major detoxification organ. (1)

That’s why I’ve added some liver support options here.

(1) Song, Qian, and Xiang Zhang. "The Role of Gut–Liver Axis in Gut Microbiome Dysbiosis Associated NAFLD and NAFLD-HCC." Biomedicines, vol. 10, no. 3, 2022, p. 524, https://doi.org/10.3390/biomedicines10030524. Accessed 22 May 2024.

Milk thistle, dandelion, choline & artichoke capsule

I like the combination of these herbs. However, this isn’t suitable for those people with oxalate issues. More about this. (Blog link)
Take as directed on the bottle.

Milk Thistle Tincture (for oxalate-sensitive people)

Take as directed on the bottle.

Organise, organise, organise

Clear out non-compliant foods

Clear out or compartmentalise the non-compliant foods at home.

Decide when to start

If you’re worried about your ability to stick with the diet despite social engagements, etc., find a month that works best.

Choose how to record your diet

Decide how you want to record your diet. This will be your most helpful document to determine any persistent triggers.

Stop coffee, added sugar and gluten

add short intro why.

I have written blogs to expand on certain things. I recommend you read these to understand the reason behind in depth.

Coffee Depletes Vitamins & Minerals, But is This a Cause For Concern?

Find Your Triggers