What diet ‘should’ you be following - paleo, ketogenic, gluten free, high fat low carb…. it’s confusing, right?!
In my clinical experience, low carb diets such as strict paleo or ketogenic diets can lead to dangerously low fibre diets and a high intake of saturated fats.
Fibre is the indigestible parts of plant foods, such as starchy vegetables, fruits, grains, oats, beans and legumes, which keeps our digestive system working at optimum; supports bowel health and elimination, reduces LDL cholesterol, balances blood sugar levels, supports healthy weight management, promotes healthy hormones and helps manage inflammatory conditions.
But how much fibre do we need?
Women should aim for 28 grams of fibre per day
Men should aim for 38 grams of fibre per day
I recommend we aim for 20 grams of resistant starch, as part of our total fibre intake
Resistant starch is the preferred fuel source for your gut bugs. Here’s your fibre calculator to ensure you’re eating enough fibre!
OK, so have you heard of Lipopolysacchairdes (LPS)? It’s an endotoxin, a toxin located inside the bacterial cells. It’s a coating found on the cell wall of many gram negative bacteria. When the bacteria dies, the LPS breaks off and is released into the gut where it can drive inflammation. If LPS escapes the intestines and circulates in the blood, it can become problematic. And we know that diets that are high in saturated fat (such as coconut oil, animal products or processed foods), allow the LPS to cross the intestinal barrier and enter the bloodstream.
When the LPS is in the blood stream the immune system releases inflammatory chemicals; cytokines, which are pro-inflammatory.
High LPS in the blood can increase risk factors for metabolic disease, inflammatory conditions and autoimmune.
There’s a number of conditions that may be associated with high levels of LPS, including depression, endometriosis, allergy, obesity, diabetes and autoimmune diseases.
Nutritional Tips - LPS:
Watch and reduce your saturated fat:
Saturated fat is commonly found in coconut products so reduce processed and packaged foods like muffins, donuts and cakes, and watch that you’re not going overboard with coconut oil, coconut cream and coconut milk, as well as animal products.
Increase fibre, specifically resistant starch
Aim for 20 grams of resistant starch per day. Include oats, potatoes, under ripe bananas, peas, lentils and legumes in your diet
Love your guts
Increase gut loving foods, including vegetables, berries, oats, rice, potatoes, nuts, seeds, lentils, legumes, seafood/meat that’s ethically sourced, eggs and non-animal protein sources like quinoa, rice + beans.
Testing Your LPS
Yes, we can measure your hexa LPS, which is when LPS is released into the gut. Ideally you should have 0%-0.73% of Hexa LPS - we can see if you have elevated LPS.
The hexa LPS test is performed as part of your gut microbiome test, which tells us what bacteria you have in your gut and how it’s impacting your digestive health, metabolic health, inflammation (including LPS and histamine), detoxification, nervous system and immunity.
This metagenomic gut microbiome test is the most comprehensive test in Australia. Think of it as a blue print to your gut microbiome.
There’s two testing options:
Gut Microbiome Test ($399), which includes Hexa LPS + Report of Findings Consultation with Olivia in person or online
Total investment is $564
Join The Gut Club, a 4-Week Gut Restorative Program, which includes a Gut Microbiome Test ($399) + 2 X Naturopathic Consultations + 4 Week Online Learning Program + Workbook + Private FB group
Total investment is $690 (Valued at $1,324)
The next Gut Club program starts on 21st October, which means registration closes by 3rd October. Please come and join us!
Read more about the Gut Club here
Save your seat - Register for the next Gut Club
Olivia McFadyen, based in Lane Cove on Sydney's North Shore, is a Naturopath, Nutritional Therapist, Herbalist and Homoeopath and doTERRA Wellness Advocate (aka essential oil lover). Olivia is your girl-next-door Naturopath; there's no calorie counting, deprivation or fad, just practical nutritional recommendations, which includes 7-day meal templates, meal ideas, recipes and shopping lists, and easy-to-apply lifestyle recommendations. She services her patients by offering in-clinic and online consultations and corporate workshops. Olivia also loves collaborating with fellow health enthusiasts; she offers essential oil workshops, that take place in the clinic in Lane Cove , or in the comfort of your own home, with your loved ones. She looks forward to connecting with you