MDA has two (ancient) popular posts which offend my gut ;) and the microbiota... (1) The Primal Carb Continuum and (2) All Grains are Unhealthy . Fiber IS INDEED good for us (and Mark says so HERE ). They feed your microbiota and heal SIBO and promote gut longevity, proper processing requires soaking and fermentation of whole grains, legumes and pulses to make them edible. So Mat Lalonde has already banished the lectin myths. Please see his AHS ' Invalid Inferences '... How to make our legumes and whole grains work for us? Soak, soak, soak which ferments the starches. Soaking brings alive the microbes that reside on the grain or legume/pulse. If Gluten Small Grass Grains and unsoaked legumes wiped out the Neanderthals , then it is perhaps food technology that brought Anatomically Modern Humans to the Great Leap Forward 40,000 to 50,000 years ago.]
If 'carb restriction' means eliminating gluten, industrially processed flour, and refined sugars, that is perfect! If it means eliminating potatoes, rice, and most other whole, starchy foods that's a problem.
The purpose of this blog is to teach you how to chose and prepare starchy, fibrous food in a way that will lead to a high Paleo* Gastro IQ.
Everyone knows potatoes and rice, but there is a whole host of other foods that fit the bill for exceptional gut health and getting a variety of these foods is extra-important when healing a broken gut. It would be a very wise move on anyone's part to seek out some of these
Basmati red rice
Kidney, black, fava, navy, etc beans
Steel cut oats
Okinawan purple potatoes
Andean purple potatoes
Nagaimo (Chinese white mountain yams)
The list goes on and on, but you get the picture--no need to rely only on potatoes and rice! Each different variety packs a different punch. Beans and lentils are often frowned upon in paleo circles, but when properly prepared, they are one of the most nutritious foods on the planet.
When it comes to grains and legumes, one of the biggest problems is phytates. An exceptional write-up on phytates and how to remove them can be found here . "...phytic acid does indeed bind with minerals such as calcium, phosphorus, iron and zinc. If you depend on grains and legumes for a high portion of your diet, then those phytates (phytic acid) could lead to mineral deficiences." Fortunately our ancestors found ways to remove phytates and these methods can be used today to make these evolutionary important foods safe. It would be of great benefit for you to learn the techniques of sprouting and fermenting to increase your range of healthy foods.
A very interesting grain known as Job's Tears, Chinese Pearl Barley, or Adlay has some remarkable properties including effectively alleviating osteoporosis, leukemia, and rheumatism . Oats are an interesting topic of much debate, and don't let a Gluten-Free label fool you! Dr. BG said of Gluten- Free foods in 2010 :
"Personally I believe gluten-free is not enough for an ultimately optimal lifespan and health. Gluten-free products often still are refined, vastly processed and full of high carbohydrates and problem oils (oxidized, pesticide-laden crops of omega-6 canola, safflower, cottonseed, etc) which spike and increase blood glucoses (BG) and promote silent inflammation. Chronic silent inflammation leads to cancer, obesity, fibromyalgia, mood disorders, arithritis, weight gain, osteoporosis, diabetes, heart attacks and strokes.
The best advice we can give you is to include plenty of starchy carbs in your daily menu planning and learn to broaden your horizon. The more variety in your diet, the better profile your gut microbiome will develop.
If you have any questions or concerns about our food list or want to see any added, please comment!