1 IBSexplained.

com

The Easy Anti-IBS Diet

This diet is designed ONLY to treat IBS and Pancreas disorders. If you
have another illness you will need to eat a Palaeo diet.
Google/Bing Translate can turn this document into your language.
How this diet works

Before you begin

Foods you can eat

Foods to avoid

Essential micro-minerals

Seed sprouts

10

Homemade protease enzyme supplements

12

Sauerkraut recipe

13

Ginger

13

Food in a hurry

14

Eating ideas

15

Indigestion caused by fats

16

Symptoms are not stopped by this diet

16

Pancreas problems

18

Relaxation therapies

19

In a nutshell

20

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How this diet works

These two principal factors trigger your IBS symptoms;
1. Stress; releases adrenal hormones that cause the autonomic
nervous system to operate at higher levels. IBS is caused by
malfunctions in the autonomic nervous system, so stress triggers
and intensifies IBS symptoms. The effects of stress can be slowly
reduced over a period of months, by the daily practice of a
Relaxation Therapy (see later in this document).
2. Fibre; insoluble fibre from most cereals (bran) and the outer coats
of legumes, causes IBS symptoms by speeding up your defective
small intestine. When you stop eating these fibres, the speed of
the small intestine can be controlled with the assistance of the
following foods;
a. Cooked animal foods; cooked meats, fish & egg yolks contain
Heterocyclic amines (HCAs). These compounds are created by
heating proteins above 40 degrees Centigrade. They slow down
the small intestine, but have three side effects; they stop your
protease enzymes from working, cause constipation, and
interfere with your nervous system. The first two side effects
can be overcome by eating replacement protease enzymes.
b. Protease enzyme foods & supplements; some foods contain
protease enzymes that digest cooked protein foods for you, and
prevent the constipation caused by HCAs.
c. Dairy proteins; contain opioid peptides that can help to slow a
defective small intestine. However fermented and salted dairy
foods (sour & salty) may speed it up, so fresh, unsalted &
unfermented dairy foods are needed to slow it down. Side
effects may be constipation (that is not relieved by eating
protease enzyme foods), and depression. To overcome these
effects; stop eating it and eat cooked meat/fish/eggs instead.

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Before you begin

1. Download IBS Explained (2MB pdf), and educate yourself.
2. Join the group 'IBS Explained' on Facebook so you can ask me
questions, or email brian.c.dobson@facebook.com if you cannot
access Facebook.
3. Practise a Relaxation Therapy; this will start reducing symptoms
caused by stress. Begin as soon as you can. It takes a few months
of practice to start working effectively, so be patient & just keep
doing it.
4. Diarrhoea (IBS-D & A); if you have been suffering from diarrhoea,
then your stores of bile salts and digestive enzymes may be low.
Do not start eating these meals immediately. Eat only fruit drinks,
~200g sugars, vitamins, 25g raw liver and four raw egg yolks daily,
for 2-3 days. This food will replenish your digestive chemicals.
5. Bloating & cramping (IBS-C & A); if these symptoms occur, then
your IBS Barrier is still present. Do not eat or drink in the morning
if bloating and/or cramping occur. WAIT; the IBS Barrier often
relaxes later in the day. Have a 1-2 hour siesta in the afternoon.
Do not sleep just rest. See if you can eat after this, or try again a
few hours before bedtime. Start Relaxation Therapy as soon as you
can. Be patient, it takes a few months of practice to dismantle the
Barrier.
6. Constipation; you may already have constipation. To relieve it;
a. Drink one litre of warm saline solution (8 grams of rock salt in
one litre of warm water), just before retiring.
b. Take your favourite laxative with the above saline.
c. Clean out your colon with a warm saline enema of 4 grams of
rock salt to half a litre of water.
7. Micro-mineral deficiencies; are common when IBS disturbs
bacterial digestion in the colon. Lack of micro-minerals causes
depression and malnutrition. You need to begin by immediately
eating raw liver, raw red meat, and (optionally) flax & chia seed
sprouts. Also put iodized salt on your food and eat a fluorine
supplement.

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8. Hallucinations (visual disturbances); are caused by too much, OR
too little free cholesterol in your body.
a. Diarrhoea can cause your body to lose large amounts of bile
salts (made from cholesterol). The liver then demands that the
brain supply it with cholesterol to make more bile salts. This
causes hallucinations. When they start, immediately eat four
raw egg yolks (~2g of cholesterol). If the hallucinations are
severe you may double or even triple the number of egg yolks.
Do not eat anything else for at least two hours after eating
these yolks. A base-line dose of three raw egg yolks per meal
will help prevent these hallucinations.
b. If you get hallucinations soon after eating raw egg yolks, then
you have eaten too much cholesterol. Do not eat any raw egg
yolks for a day.
9. Irritation around the anus; this is caused by protease enzymes that
leak from the small intestine (IBS-D & IBS-A). The enzymes cause
cracked, dry, scarred & painful skin around the anus. Here are
some tips to minimize this problem;
a. Keep the volume of your digestion small by not eating too much
(minimize plant fibre).
b. Balance the hydrating (sweet, sour & salty), and dehydrating
(pungent, bitter & astringent) tastes in your meals. When you
manage this your BMs will be like ripe bananas that come out
without strain. If they are hard like rocks, you are eating too
much dehydrating food. If they are slow, soft & in many pieces,
then you are eating too much hydrating food. The leakage of
enzymes is much less when you achieve balance.
c. Practise a Relaxation Therapy every day.
d. Eat a minimum of 1 level teaspoon dry ginger powder per meal,
as teas, in soups, and as bombs. Use warm spices in your
meals.

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e. After a BM; wash with cold water only. Do not use hot water or
soap on the anal area as these will do further damage. Then
rub raw egg white into the irritated area of the anus, and rinse
with cold water or wipe with a paper towel. Repeat up to twice
more. You may use saliva if you have no egg white. These two
protein solutions will remove most protease enzymes. Then
apply the two medications below.
f. Raw Meat Suppository; this acts as a protein target for the
enzymes and mops most of them up before they can escape.
Stuff a small cube (~5g) of raw meat (can be red or white) into
your rectum. Put more in every twenty four hours, or whenever
necessary. Do not try to get the old meat out as it will be
digested. A small piece (~2.5g) of meat can also be kept
outside next to the anus in combination with the Egg-Yolk
Ointment (below).
g. Egg-Yolk Ointment; hard boil two small eggs. Separate the
whites and yolks, & throw away the whites. Mash the yolks in a
mortar. Melt 20g melted clarified butter and 5g evening
primrose oil. Add this to the yolks slowly while mashing them.
Store in a sealed container in the fridge. This ointment soothes
& hydrates the damaged skin around the anus, and it contains
proteins & HCAs to mop up any enzymes that escape. Reapply
whenever necessary. If you do not have evening primrose oil, a
massage oil such as almond, sesame etc. can be substituted.

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Foods you can eat

Meats, seafood & eggs
Dairy foods
Fruits, fungi, fruit teas & juices
Protease enzyme fruits
Protease enzyme supplements
Nuts & oil seeds
Tofu, soy milk & soy sauce
Non-starchy vegetables
Pickled fruits & vegetables

Drinks (including alcohol)

Vitamins
Flax & chia seed sprouts
Raw liver & raw red meat
Iodized salt
Fats & oils
Honey, sugars & sweets
Ginger
Spices, herbs, & vinegars

Eggs, fish & meat; eat a cooked serving of one of these in a meal
to control the speed of your small intestine. Do not eat processed
animal foods containing gluten, such as sausages, surimi etc. (food
additives E1400 to E1451). Eat raw red meat & raw liver for microminerals (see later).
Dairy foods; eat a serving of fresh, unsalted dairy (milk, cream,
Greek yoghurt, cream cheese & ricotta cheese) in a meal to help
slow your small intestine. Eat these cold in summer and warmed
up in winter. Do not eat dairy foods containing the stabilizers
E1400 to E1451, as gluten may be present. Do NOT eat dairy
together with cooked eggs, fish & meat. Salted dairy foods can be
eaten, but they may speed you up. If dairy causes any problems,
stop eating it and eat cooked meat, fish and eggs instead.
Fruits, fungi, fruit teas & juices; Eat fresh ripe raw heritage fruits
in season. If these are not available eat juices, soaked dried fruits,
cooked fruits, and drink fruit teas. Supermarket fruits that are
bred for colour and storage qualities, picked green, stored,
transported, and artificially ripened, should not be eaten raw as
they can cause IBS symptoms. However you may be able to eat
them juiced (supermarket apples) or cooked. Field mushrooms
(flats) are OK, but do not eat button mushrooms, as these are
unripe.
Protease enzyme fruits; pineapple, kiwifruit, papaya, pawpaw,
babaco, passionfruit, tamarillo, and figs contain protease
enzymes. There may be other suitable local fruits available where
you are. These will be fruits used to tenderize meat & fish.
Pineapple works very well. Take care with green Kiwifruits, they
must be very ripe. Gold kiwis are safer. The fruits must be eaten

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raw, as their enzymes are destroyed by heat. Have at least one

serving each day.
Protease enzyme supplements; get pills from your health food
supplier, chemist, drug store, or body building shop. Examples;
actinidin (kiwifruit enzyme, brand name Phloe), betaine
(pineapple enzyme), papain (papaya enzyme) | OR make your own
from Green Ginger (zingibain in Ginger section), fruit enzyme,
and fermented vegetables (see section Homemade protease
enzyme supplements).
Nuts & oil seeds; raw almonds, skin on are excellent. Avoid shelled
nuts that are stale & oxidized. You may also eat nut & seed
butters. Do NOT eat peanuts or peanut butter (they are toxic on
this diet), and do NOT eat hemp protein powder (it causes IBS
symptoms). You may eat hemp oil though. Acceptable oil seeds are
sunflower, sesame, and pumpkin.
Tofu, soy milk & soy sauce; these are OK, but do NOT eat tempeh,
miso, or other processed whole legume products.
Drinks; water, milk, lassi, soft drinks, fruit drinks, fruit teas, herb
teas, ginger teas, spiced teas, chocolate, coffees and alcohol.
Minimize bitter herb teas (black, green, chamomile) in winter;
drink plenty of these in summer). In winter drink fruit, liquorice,
peppermint, ginseng & ginger teas with honey. Chai teas and
coffees are drunk in cool, humid weather.
Non-starchy vegetables; eat these cooked or fermented. NO raw
veggies, except for carrot & beet juices.
Pickled fruits & vegetables; sauerkraut & kimchi supply valuable
protease enzymes, vitamins C, B, H, K and fruit acid (lactic acid).
Avoid kimchi with lots of hot spices (hot red peppers) in it. This
may cause the small intestine to go too fast OR become dry &
constipated. Eat small amounts of these sour veggies mostly in
winter. Eat them raw to utilize their vitamin C and enzyme
content. Also pickled cucumbers & peppers etc.
Vitamins; eat one or two vitamin D supplements each week in
winter when the sun goes away. You may optionally eat a vitamin
C supplement and a small vitamin B complex daily.
Flax or chia seed sprouts; these fresh raw seed sprouts are a good
source of essential micro-minerals. Eat them alone as a snack.

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Raw liver; a maximum 25g serving daily may be eaten (instead of
seed sprouts) as a micro-mineral supplement. Eat this alone as a
snack. Two servings a week is usually enough.
Iodized salt; iodine is an essential micro-mineral that needs
supplementation.
Fats & oils; if you have difficulty digesting fats, make sure they
are emulsified (mayo, butter, cream, avocados, chocolate, egg
yolks). If you still have difficulties see the section Pancreas
Problems.
Honey, sugars & sweets; too much sugar will cause weight gain.
Restricting sugar will cause weight loss.
Ginger; this spice is a digestive system tonic (see later).
Herbs, spices, & vinegars...

Foods to avoid
Cereals
Legumes
Peanuts
Gluten

Starchy vegetables
Hemp seed protein powder
Processed foods
Other peoples food

Cereals; any food containing wheat, rye, oats, barley, millet, rice,
fonio, teff, or sorghum, must not be eaten. The bran from these
cereals will cause IBS symptoms. Corn is the only safe cereal. You
may use a little cornflour for thickening purposes.
Legumes; any food containing beans, peas, & lentils, must not be
eaten (except tofu, soy sauce, soy milk). This includes processed
bean foods such as miso and tempeh. The outer coat of legumes
contains a type of insoluble fibre that triggers IBS symptoms.
Peanuts; these do not directly cause IBS symptoms but the
proteins in them are toxic. It is best to avoid them.
Gluten; ban this protein from your diet. It will cause your
digestion to seize up. It is often found in processed foods and
other peoples foods!
Starchy vegetables; avoid most forms of starch; including potato,
sweet potato, cauliflower, yam, cassava, taro, sago, Jerusalem
artichoke, parsnip, buckwheat, amaranth, quinoa, & wild rice etc.
Starch does not directly cause IBS, but it is indigestible and feeds

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unwelcome bacteria in your colon. You may eat a little vegetable
starch as a thickener. Corn, potato, tapioca, & sago are OK.
Hemp protein powder; Hemp seeds (oil seeds) are pressed for their
oil and the remains are ground into protein powder. Do NOT eat
this, it causes IBS symptoms, but you may eat the hemp oil.
Processed foods; be very suspicious and look on the package label
for cereals that contain gluten. Also numbers between E1400 and
E1451. These food additives may contain gluten.
Other peoples food; complex mixtures may be thickened or
stabilized with gluten. Choose simple foods when you eat out. Say
NO to; coatings, sauces, thickened soups, casseroles, stews and
other mixtures of unknown ingredients. Ask for the gluten free
option, and choose a simple piece of grilled steak, not a
thickened stew or casserole.

Essential micro-minerals
Depression, poor performance, and other symptoms of malnutrition
occur if we do not eat enough micro-minerals. If you find yourself
hungry, under-performing, lacking energy, depressed, and off colour,
you may be deficient in micro-minerals.
1. The micro-minerals are; boron, calcium, chromium, cobalt,
copper, fluorine, iodine, iron, magnesium, manganese,
molybdenum, nickel, phosphorous, selenium, & zinc.
2. Raw Liver; eat 25g of chopped raw liver alone with no other food
2 to 3 times a week. Do not eat more than 25g per day. Liver
supplies all micro-minerals except iodine & fluorine.
3. Eat some fresh raw flax or chia seed sprouts alone as a snack.
Sprouts supply all micro-minerals except iron, iodine & fluorine.
4. IRON; eat a minimum of 75g of raw liver weekly or 250g raw red
meat weekly. Fresh & frozen red meat are acceptable as iron
supplements, but cooked meat is not.
5. IODINE; eat an iodine supplement daily; iodized salt, or dried kelp
powder. Eat a minimum daily serving of 0.5g iodized salt.
6. FLUORINE; you may need to supplement this mineral. If your
teeth/bones are soft then add 50mL seawater, 50mL hard ground
water, OR 50mL fluoridated city water, to your daily supplement
intake.

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Seed sprouts
I tested many types of seed sprouts but only two were effective trace
mineral supplements. These were flaxseeds (linseeds) and chia seeds.
Iodine & fluorine are not present in these seed sprouts, so iodine &
fluorine must be supplemented separately.
Flaxseeds; you will need organic flaxseeds, and natural water. Get a
flat bottomed plastic container with a lid. Make some holes in the lid
with a hot metal chopstick (or similar). Place the container on the
plate and put layers of paper towel in the bottom. Wet the towel and
remove any excess water. Put 1 heaped teaspoon of washed organic
flaxseeds on the towel (do not soak them!). Put the lid on and leave
in a dark cupboard. Check daily and add water when necessary. When
the sprouts start to show yellow leaves, take the lid off and place in
the sunlight. Keep damp at all times. When the leaves are bright
green and the seed cases are gone, they are ready to eat. Store
sprouts in the fridge and start a new batch. Eat a batch of sprouts
about every two weeks. The sprouting process takes about 7-10 days
when the temperature is above 20C. Below 10C they will not grow.

Flaxseeds on damp paper towel.

Flax sprouts just starting and ready to

eat.

Chia seeds; you will need organic chia seeds, and natural water. Get a
flat bottomed plastic container with a lid; that will fit on a plate.
Make some holes in the lid with a hot metal chopstick (or similar).
Place the container on a plate and put several layers of paper towel
in the bottom. Wet the towel and remove any excess water. Sprinkle
1 heaped teaspoon of organic chia seeds in a single layer on the
towel. Put the lid on and leave in a dark cupboard. Check daily and
when yellow leaves appear, take the lid off and place in the sunlight

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on a windowsill. Keep damp at all times. When the leaves are bright
green and well grown, cut them off with scissors and eat. Store your
sprouts in the fridge and start a new batch. Eat a batch of sprouts
about every week. The process takes about 7-10 days when the
temperature is above 20C. Below 10C they will not grow.

Chia seeds;
pepper & salt on damp paper towel.

Chia seed sprouts ready to eat.

Trouble sprouting?
A fungus or mould grows in your sprouts;
o

Before starting, wash your seeds thoroughly.

Remove excess water and ensure they are well ventilated, &
not in a humid place. If necessary remove the lid.

Seeds are very sticky and many have not germinated;

o

Are your seeds organic?

Did you use natural untreated water?

Do NOT soak the seeds and do not have excess water on the
towel.

Sprouts are stunted, and uneven;

o

Wait until yellow leaves are showing before putting in the

light.

Do not use too many seeds. Over-crowding causes uneven

germination. Start with small gaps visible between seeds.

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Homemade protease enzyme supplements

These protease enzyme supplements are made by slowly fermenting
fruits & fruit juices, mixed with sugar or honey, OR by fermenting
fruits & vegetables with lactic acid bacteria. The bacteria make the
enzymes for you. Enzymes from fruits can be eaten in all weathers,
spicy kimchi is eaten in cool & humid weather, and sauerkraut is for
cold & dry weather.
Enzymes from fruits; pack sliced ripe raw seasonal fruits (peeled if
necessary) and raw sugar or honey into a clean, dry jar, leaving a 3
cm gap at the top. Use three parts fruit, to one part raw sugar, or
1.2 parts honey. Put on a loose fitting lid and store in a dim
cupboard for 1-3 months. Remove & discard the fruit solids, then
store the fruit enzyme liquid in a bottle. It does not need
refrigeration, just leave the top loose. Eat a dessertspoonful or
more with meals.
Enzymes from fruit juices; you can make this from quality
pasteurized juices but fresh squeezed is better. Use three parts
juice, to one part raw sugar, or 1.2 parts honey. Put in a bottle
with a loose fitting top, and leave a gap at the top. Store in a dim
cupboard for 1-3 months. It does not need refrigeration. Eat a
dessertspoonful with meals.
From kimchi; eat a serving raw with meals, in cool & wet weather.
The red pepper in many types of kimchi may help to slow the
digestion, but too much can speed it up. Avoid kimchi if you have
problems. You may cook kimchi in dishes like jiigae, but the
enzymes are destroyed.
From sauerkraut; do not use store bought kraut as this has been
pasteurized (enzymes have been destroyed). Make your own. Eat a
serving raw with meals in cold & dry weather. You may cook
sauerkraut in soups and stews, but the enzymes are destroyed.
From green ginger; see zingibain in the Ginger section.

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Sauerkraut recipe
This recipe makes about 6 litres of kraut. Obtain one large cabbage
(or two medium cabbages). Remove the dark green outer leaves and
reserve (these are bitter, so do not add them to the kraut, instead
use them later to cover it). Thinly slice the cabbage, add two large
leeks thinly sliced crosswise, a large grated carrot, and a large head
of broccoli, peeled & finely diced. Add a handful of garlic cloves
(peeled), and a large stick of green ginger (peeled), that have been
finely minced in a food processor. Add ~50 dried juniper berries, nine
heaped teaspoons of plain salt (do not use iodized salt) and mix. Now
punch this down into a 10L plastic bucket so that it is tightly packed.
Cover the top with the outer cabbage leaves. Place a large heavy duty
plastic bag of water on top of the kraut so that it is covered
completely and air is excluded. The water in the bag must not
protrude above the top of the bucket. Put in a cool place for three or
more weeks. The average temperature must not be above 15 degrees
Centigrade. When it tastes nice and sour, pack it into jars and store in
the fridge.

Ginger
Add this herb to your meals, and eat these ginger teas & foods. They
are digestive system tonics, help to digest your food, and reduce the
amount of enzymes leaking from the ileum into the colon (IBS-D & A);
1. Green Ginger Tea; put some crushed green Ginger in a cup, and
fill with hot water.
2. Dry Ginger Tea; put powdered Ginger in a cup, and fill with hot
water. Buy good quality Ginger powder from a reputable spice
company.
3. Double Ginger Tea; make your tea with both green Ginger and dry
ginger.
4. Triple Ginger Tea; add a few drops of Ginger essential oil to
double Ginger tea.
5. Zingibain; Fresh green ginger provides this powerful protease
enzyme, and other compounds that stimulate the release of
digestive chemicals into the duodenum. The enzyme works in acid
conditions like fruit protease enzymes. Slice a piece of green

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ginger lengthwise in 1-2mm thick slices. Crush these slices on a
wooden chopping board with the blade of a heavy knife. Transfer
the crushed ginger to a cup along with the ginger juice left on the
board. Add a little cold water, stir and leave for a few minutes.
Drink this liquid before eating cooked or raw proteins.
6. Crystallized Ginger, Ginger capsules, Ginger beer & Ginger wine.
7. Ginger Bombs; these are excellent digestive system tonics. You
may eat a whole bomb daily, or eat half one day, and half the
next. Start with the small bomb and try the big bombs later. If the
big bombs dry up your digestion too much, then eat only small
bombs. Use jam, golden syrup & maple syrup to mix them if you
have no honey.
i. Small Bomb; 2 level teaspoons powdered dry ginger mixed
with 1 teaspoon honey.
ii. Bigger Bomb; grind 1 black peppercorn & 1 long pepper
(pippali, from Indian spice merchant), add 2 level teaspoons
powdered dry ginger and mix with 1 teaspoon honey.
iii. Really Big Bomb; grind 3 black peppercorns & 3 long peppers
(pippali, from Indian spice merchant), add 2 level teaspoons
powdered dry ginger and mix with 1 teaspoon honey.

Food in a hurry

Fresh ripe fruits.

Dried fruits soaked for 15+ minutes in boiling water.
Nuts & oil seeds.
Antipasto; olives, capers, gherkins, avocado, anchovies, cold
meats etc.
Cheese & fruit pickles.
Yoghurt & fruit.
Cooked meat or fish; with fruit pickles, fermented vegetables,
mayo, avocado.
Raw egg yolks (hallucination preventative).
Fruit teas, herb teas & coffees; optionally with dairy, sugars and
honey.
Sweets, gluten free.
Chocolate, gluten free.
Snack bars, gluten free (e.g. Mars bar, nougat).
Micro-mineral snacks; flax & chia sprouts, or raw meat & liver.

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Eating ideas
Fruits; raw (must be ripe, seasonal, local, heritage fruits), others
can be cooked. Also fruit juices, soaked dried fruits, fruit teas,
cordials, conserves, jams, jellies, sauces, chutneys.
Soups, stews & casseroles; meat, fish, mushrooms, herbs, spices,
salt, garlic, fruits, non-starchy veggies, and wine.
Salads; seed sprouts (no legume sprouts!), fruits, avocado,
fermented non-starchy veggies, nuts, oil seeds, tofu, cheeses,
green herbs, dressings, mayo etc.
Sauces; made with eggs or thickened with sago, tapioca, or maize
(corn) flour.
Yoghurt; eat Greek style (or similar) yoghurt thickened with extra
milk solids.
Cheeses; with fruits, nuts, fermented vegetables, avocado, olives,
salami, and wine. Avoid processed cheeses.
Eggs; omelettes, benedict, boiled, fried, bacon & eggs.
Quiche; make without a shell, or use blanched cabbage leaves for
the shell. Fill with mushrooms, avocado, peppers, apple &
walnuts.
Seafood; avoid processed crab sticks, surimi etc. they are likely to
contain gluten.
Meats; avoid processed meats containing cereals (sausages etc.).
Pickled fruits & veggies, chutneys, relishes; watch for additives.
Dips & pates; eat dairy and egg based ones (gluten free).
Biscotti; made with almond, macadamia, walnut and pecan flours.
Drinks; juices, teas, coffee, milk, lassi, smoothies, soy milk,
water, soft-drinks, wine, beer, cider, mead, spirits, & liqueurs.
Desserts; cream, ice cream, egg custard, fruits, Pavlova,
meringue.

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Indigestion caused by fats

If you have difficulty digesting fats, then either;
1. Your gall bladder is not releasing enough bile to emulsify the fats
in your food (IBS-B). The remedy is; eat only emulsified fats.
2. Your gall bladder has been emptied by continual diarrohea. The
remedy is to eat as in Before you begin part 4.
3. Your pancreas is not releasing enough bicarbonate to keep the
small intestine alkaline. You will also have trouble with acid foods
and may be taking drugs to suppress stomach acid production.
Refer to the section Pancreas problems.

Symptoms are not stopped by this diet

1. All symptoms continue; you may have IBS with complications, or
ankylosing spondylitis (AS), or ulcerative colitis (UC), or Crohns
disease, or another Intestinal Bowel Disorder (IBD), or a pancreas
disorder. These illnesses can cause similar symptoms to IBS. A
Palaeo Diet will heal all the above illnesses except Pancreas
disorders (see Pancreas problems later on).
2. Diarrhoea continues;
a. Stress may be opening the valve at the end of the small
intestine. You need to practise a Relaxation Therapy (see
later).
b. You may be eating too much fruit and vegetable fibre. Too
large a volume of food in the small intestine can speed it up.
c. You may be eating raw foods in cold weather OR unripe raw
supermarket fruits. Cook these foods, eat seasonally, and select
the correct foods. Eat hot cooked food in winter (soups &
stews), eat raw & cold foods in summer (cold meat & raw
fruits).
d. You may be eating too much bitter (beers, red wine, herb teas,
coffee, chocolate, unripe raw fruit), OR astringent (dry) food in
cold weather (astringent fruits & juices, black tea, dried fruit,
dried meat). Eat sweet, sour and salty instead. That is; eat hot

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cooked food; drink hot fruit teas (not bitter drinks), drink white
wines, fortified wines & liqueurs (not beers & red wine), and
eat plenty of sugar, fat, cooked sour fruits, fermented veggies,
& salt. Avoid dried food; eat only hydrated foods (e.g. soak and
cook dried fruit). This type of diarrohea is cold & grey.
e. Spicy food can speed you up and causes a hot, loose, yellowish,
acrid BM. Minimize hot spices like pepper, chilli & cayenne, eat
ginger instead.
3. Constipation continues;
a. Stress may be causing an IBS Barrier in the small intestine. You
need to practise a Relaxation Therapy (see later).
b. The HCAs in cooked meats, fish & eggs can cause constipation.
This will vanish when a fresh, raw, protease food or protease
enzyme supplement is eaten.
c. Dairy foods may cause constipation. This can be avoided by
eating cooked meat, fish & eggs instead.
d. Gluten (often present in processed foods), will paralyze your
digestive system. Be suspicious of food that others have
prepared, ask for gluten free, and if food additives E1400 to
E1451 are listed on the label, do not eat it.
e. Pungent spices (chilli, cayenne, pepper), and bitter & dry foods
can cause constipation.
4. Depression;
a. Dairy foods may cause depression. If this occurs, ban them
except for clarified butter.
b. A micro-mineral deficiency will cause depression. Eat 25g
chopped raw liver with no other foods, and take an iodine
supplement (iodized salt, dried kelp).

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Pancreas problems
If IBS began after a toxic insult to the small intestine, then the
sensors in the duodenum that release pancreas stimulating hormones
may be destroyed. When this happens the pancreas does not release
enough bicarbonate to neutralize acids, and the small intestine
becomes acidic. Your enzymes will not work in acid conditions, so the
small intestine will no longer digest fats and proteins. Eating acid
foods & fats will cause diarrhoea, and you may be taking medication
to suppress stomach acids.
Download the Optimum Palaeo Diet and read about Supplements and
the Coin Oracle. The Oracle will help you to find out how to feed
yourself, and the supplements will help keep you well. Eat this diet
with supplements and these modifications;
Eat low acid fruits only. White grape juice, soaked dried fruit, and
ripe cherries, blueberries, persimmons, custard apples, eating
grapes (do not eat bitter skins such as grape skins from wine
grapes). Do not eat cooked fresh fruit (sour), instead eat cooked
dried fruits.
No vinegar, fermented foods and sour spices etc. Alcohol will
provide the sour taste instead. Drink small quantities. Beers and
cold white wines in summer. Red wines in cool humid weather. Hot
wine toddies, special teas & coffees, fortified wines, liqueurs &
spirits in winter.
Eat low fat raw red meat & liver. Start by eating 25g raw meat and
slowly increase the amount (up to 50g at a time) as you become
used to eating it. Restrict raw liver to a maximum of 25g daily. An
acid-free enzyme supplement must accompany them. Zingibain
(ginger), actinidin (Kiwifruits = Phloe TM), betaine (pineapple),
and papain (papaya). These enzymes work in acid conditions
(animal enzyme supplements DO NOT work). Use the Coin Oracle
to manage the amounts of meat, liver & enzymes that you eat.
Dairy; do not eat dairy foods.
Eat tofu, TVP, soy protein powder, and low fat soy milk. Low fat
soy milk is drunk cold in summer to cool you. Drink it hot &
possibly spiced in winter. Eat these foods with an acid-free
enzyme supplement.

19 IBSexplained.com
Eat as little fat as possible; eliminate avocados, egg yolks,
chocolate, nuts & seeds, etc. But you may apply fats to your skin.
I recommend a regular (daily) full body, oil massage.
Use warm oils (almond, walnut, hemp) in winter and cool oils
(coconut, sesame, flaxseed, chia seed, clarified butter) in
summer. Use Omega3 & Omega6 oils liberally | Omega3 = walnut,
hemp, flaxseed, chia seed, butter | Omega6 = evening primrose,
flaxseed, macadamia, blackcurrant, safflower, borage, hemp,
clarified butter.
Raw liver, raw red meat, seed sprouts and iodized salt are vital.
Accompany the liver, meat and sprouts with an acid free enzyme
supplement. Also a fluorine supplement if necessary.
Eat sugars as inverted sugars; dextrose, golden syrup, maple syrup,
imitation maple syrup, and honey. Eat 200-300g of sugar daily as
small snacks throughout the day. If you are losing weight eat more
sugar.
Use a wide variety of spices & herbs in your food, especially
ginger. Have 20 plus herbs and spices in your pantry. Use the Coin
Oracle to find out which ones to use (Optimum Palaeo Diet).
Eat supplements (Optimum Palaeo Diet).
These are suggestions based on limited experience. Allow the Coin
Oracle to fine tune them for your unique digestive system, and
consult the Optimum Palaeo Diet for knowledge.

Relaxation therapies
To stop IBS symptoms that are caused by stress, practise a Relaxation
Therapy. These therapies come in many forms; Chi Gong,
Hypnotherapy, Psychotherapy, Reiki, Tai Chi, Yoga, & many others.
The relaxation I use is from Yoga;
Yoga Nidra is a guided relaxation given live, or from an audio
recording. Many Yoga schools teach a version of this technique and
they may be able to provide a CD/mp3 that you can use at home.
Ashram
Yoga
http://ashramyoga.com/shop/yoga-nidra-shop/
supplies .mp3 files for download. I recommend Yoga Nidra 1 with
Swami Bhaktimurti.

20 IBSexplained.com
Satyananda Yoga Schools http://www.satyananda.net have CDs
available and offer live instruction. I recommend the CD Yoga
Nidra & Meditation (beginners) with Swami Satyananda.
Yoga Nidra goes like this. Choose a quiet, safe, warm place where you
will not be interrupted. You need a firm surface such as a rug on the
floor on which to practise. Lie down on your back with your hands by
your sides, palms up and open. Your spine should be straight, your
feet shoulder width apart and relaxed sideways. You may place a
pillow under your head and one under the knees if necessary. If you
need a rug to keep warm, use one. Once you are comfortable, start
your Yoga Nidra audio and follow the instructions.
You will be given a series of awareness, breathing and visualization
techniques that are designed to relax you. Each session generally lasts
30 to 45 minutes. If you find yourself going to sleep then hold one or
both forearms erect during the practice (possibly with an object
grasped in the hand), or even sit up against the wall. You will need to
practise Yoga Nidra daily to begin with. It can be practised anytime,
but the best time is late afternoon.
After a month or three you will be able to reduce your practice to 2-3
times a week, and will have reduced your adrenal hormone levels &
IBS symptoms. After many years of practise, all stress will disappear
forever, and you will not have to do Yoga Nidra anymore.

In a nutshell
1. Learn to relax. Practise Yoga Nidra (or another Relaxation
Therapy) daily.
2. Eat seasonal food & drink. Warm cooked food in winter featuring
the sweet, sour & salty tastes (hot fruit teas, honey, meat stew
with sauerkraut, alcohol). Raw and cool cooked foods in summer
featuring the sweet, bitter & astringent tastes (raw fruit, cold
meats & salad, black tea & coconut milk).
3. Temperature; avoid refrigerated/frozen and too hot foods. Eat
your food at room temperature or body temperature.

21 IBSexplained.com
4. Do not eat cereals (except cornflour) or legumes (except tofu, soy
sauce & soy milk). Do not eat gluten and processed foods
containing food additives E1400 to E1451. Eat only small amounts
of starch (from sago, tapioca and corn) as thickeners.
5. Eat some cooked animal protein OR dairy protein with each meal.
6. Eat a protease enzyme supplement with cooked protein foods.
7. Eat fruits; eat ripe raw fruits in season, rest of the time cook
them. Eat fermented fruits in winter. Eat modest amounts.
8. Eat non-starchy vegetables; cooked vegetables, sauerkraut in
winter (cold & dry), and kimchi in cool & wet weather.
9. Eat a regular Vitamin D supplement when the sun disappears.
10.Eat a micro-mineral snack several times a week (raw liver, raw
meat, raw flaxseed sprouts, raw chia seed sprouts). Eat iodine
(iodized salt, dried kelp) and fluorine (seawater, hard water, dried
kelp).
11.If hallucinations occur, immediately eat four raw egg yolks alone,
and wait two hours before eating anything else. If the
hallucinations are severe, double or triple the number of raw egg
yolks that you eat.
12.Eat ginger.
13.Eat small amounts of fruit & vegetable fibre, so that the volume of
your digestion stays small.
14.If you would like recipes suitable for this diet, purchase Carol
Sinclairs book The IBS Low Starch Diet.
15.Questions? go to the Facebook Group IBS Explained, or email
brian.c.dobson@facebook.com if you have no access to Facebook.
Brian C. Dobson, March 2015 | www.ibsexplained.com