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ABOUT DR. WILLIAM DAVIS


William Davis, MD, is a preventive cardiologist whose unique approach to diet allows him to advocate reversal, not just prevention, of heart disease. He is the founder of the Track Your Plaque program. He lives in Wisconsin. Nothing here should be construed as medical advice, but only topics for further discussion with your doctor. I practice cardiology in Milwaukee, Wisconsin.

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Wheat and sugar, sugar and wheat

In the grand tradition of enjoying poetry with our holidays, Dennis wrote this beautiful poem for us:

Wheat and Sugar
Wheat and sugar, sugar and wheat
All I want is all I can eat!!
Fat makes me full; brings my blood sugar down
Only sugar and wheat can bring it back o’round.

Gluteomorphins and fructose; my brains daily habit
Sugar and wheat; my two friends that have it.
They give me the lows so I can fill them with highs
Sugar and wheat, my blood sugar flies!

Diabetes beats on; kids dance to the beat
Better them sick than to be caught eating meat!
Get off the couch! Put the video game down!
But after the workout, sugar and wheat’ll be round

So wrap it and pack it, make it easy to snack it
Big business, big government, make sure they back it.
Wheat and sugar, sugar and wheat
If I didn’t want it, it’s all I can eat.

Isn’t that great? I believe Dennis squeezed all the essential points into a compact four stanzas!

Happy Holidays to all!

Posted in Wheatlessness | 61 Comments

The new Wheat Belly Cookbook now available!

It’s finally here: The new Wheat Belly Cookbook!

The new Cookbook’s got a bit of everything for everybody. For anyone unfamiliar with the arguments of Wheat Belly, the first section of the book reviews the fundamental reasons why modern wheat has been turned into the most destructive ingredient in the modern diet. For readers of the original Wheat Belly, there are updated discussions on issues including just what changed in wheat gliadin and why new alpha amylase inhibitors are the likely cause underlying the explosion in childhood allergies.

And, yes: There are 150 recipes! Breakfast, main meals, soups, stews, sandwiches, sauces and condiments, and–of course, my pride and joy–desserts in the Wheat Belly Bakery section that feature recipes for bread, cookies, pies, pretzels, and muffins. Recipes appropriate for children are designated “kid-friendly.” And there are additional discussions about use of safe sweeteners, how to assemble a capable wheat-free kitchen, and a Wheat Belly Happy Hour section on how to enjoy alcoholic beverages while remaining safely wheat-free. And there are some really powerful new stories of wheat-free success!

The Wheat Belly Cookbook is available at Barnes and Noble, Amazon, Books a Million and other book retailers.

Posted in Recipes, Wheat Belly Cookbook | 208 Comments

Anybody know a Neolithic dentist?

For over two million years, the Homo species has been a scavenger and gatherer, then a hunter and gatherer.

Homo evolved from the Australopithecines in eastern Africa, east of the Great Rift Valley. Some 4 million years ago, 4-foot tall Australopithecines, with prognathic snouts, small 450 cc brains, but the first bipedal (upright) primate, started spending less time in the trees and more on the ground, consuming a nearly pure vegetarian diet, existing on a wide variety of wild plants. They likely had large colons and smaller small intestines to accommodate the large quantity of bowel flora required to digest the otherwise indigestible polysaccharide fibers of their diet.

The first hominid that most anthropologists regard as the first Homo species was Homo habilis with slightly larger brains than Australopithecus, upright bipedal gait, a probable scavenger of animals. They likely observed the true predators, the ones with big canine teeth and claws like lions and leopards, tackle other animals, successfully killing and consuming them. After these predators were sated, Homo habilis noticed that the skull containing the brain and the bones containing edible marrow remained, along with whatever other fragments remained. Our Homo ancestors therefore scavenged what the true predators left behind. We learned that stones were useful tools to crack open the skull to access the brain, or to get the marrow in the bones.

Consuming animal flesh and learning to use tools as hammers, then knife edges, spears, and hatchets, allowed us to hunt and kill our own game. The bigger the game, the greater the danger, the greater the advantage of communication, which led to the development of language and the uniquely human vocal apparatus. The next Homo species in the evolutionary sequence was Homo erectus, a wonderfully successful strain of hominids who became masters of stone tools and the methods of the hunt, including trapping and herding, with the capacity for group hunt, cooperation, and communication.

In the evolutionary sequence of the Homo species, consumption of animal flesh, the development of tools, and the need for communication and collaboration all led to the progressive growth of brain size. As brain size increased, pelvic size could not keep pace and Homo newborns were born incompletely developed, requiring an extended time after delivery before achieving independence, much longer than other primates. The prolonged nature of human child rearing enhanced the enculturation process.

The sequence continues with the evolution of Neandertalensis and Cro Magnon, the latter being the first of the Homo sapiens, the forerunners of modern humans, appearing some 180,000 years ago. Brains volumes reached a height of around 1600 cc, teeth were virtually free of decay and deformity, with consistent evidence for nutritional adequacy with absence of signs, for instance, of iron deficiency or malnutrition. (The Wikipedia image at left shows the largest brained Homo that ever lived, Cro Magnon.) While life for early Homo certainly had its challenges, such as nematode infestation from poorly-cooked fish, or traumatic injury (leg fractures were uniformly fatal), malnutrition was not generally a problem for Homo. Pre-Neolithic life was, from a nutritional viewpoint, quite good . . .

That is, until around 10,000 years ago when Homo sapiens first added grains. The hunter-gatherer cultures of the Fertile Crescent added wild einkorn and emmer wheat. The inhabitants of southeast Asia added rice that grew wild. The Native Americans living in the southeastern coastal North America, MesoAmerica, and the west coast of south America added maize. The inhabitants of central Africa added millet and sorghum. (Of course, the timeline of grain incorporation is not quite as clean as this. Maize, for instance, gathered and then cultivated in what is now modern Peru something like 4000 years ago. For the sake of simplicity, we will call it roughtly 10,000 years Before Present.) What happened to Homo sapiens who added grains? The anthropologists tell us that grain-consuming Homo:

–Experienced an explosion of tooth decay. While tooth decay was rare among scavenger-hunter-gatherers, it became commonplace in grain consuming humans. Tooth decay was accompanied by tooth abscess and tooth loss.
–Shrinkage of the face and jaw–The gruel or porridge that grains commonly yielded meant less dependence on vigorous mastication. As the face and jaw shrunk, teeth also shrunk but did so inadequately, commonly leading to tooth crowding (thus braces in kids today).
–Iron deficiency–Anthropologists look for porotic hyperostosis or cribra orbitalia, skull evidence of inadequate iron intake or overexposure to blockers of iron absorption (e.g., phytates in grains). (Nematode infestation can add to the effect.)
–Malnutrition–Evidenced by horizontal ridges in the incisors and canine teeth.
–Reduction in stature–Height was reduced by several centimeters. Bone diameter (e.g., femur diameter) was likewise reduced, what the anthropologists call reduced “robusticity.”
–Reduction in brain size–While the cause-effect connection is uncertain, roughly coincident with grain consumption, brain size decreased by 11%–a first in the evolution of Homo.

(Interestingly, the only exception to the above observations are southeast Asian cultures who consumed rice, arguing that rice is somehow different.)

That’s as much as can be inferred from the remains of humans dating back that far. We unfortunately cannot reconstruct soft tissue diseases like colon cancer, heart disease, or dementia. Nonetheless, one pattern is clear: When humans first incorporated grains into their diet 10,000 years ago, corresponding to less than 0.4% of the time Homo species have walked the earth, we suffered substantial downturns in health evidenced by tooth decay, deformity, and deficiencies.

Ancient grains were an expedient, a convenience, a dietary patch in times of deprivation, or the means to increased accessibility that permitted social differentiation away from an egalitarian society. Of course, these humans consumed wild grains, not the modern grains that we have today, courtesy of agribusiness. It’s much worse for us.

Posted in Anthropology and wheat consumption, Dental disease, Dental health | 61 Comments

Weight gain, acne, asthma, collapse . . . could it be wheat?

Mia posted this story describing her experience with the uncommon Wheat-Dependent Exercise-Induced Anaphylaxis, or WDEIA:

Over the past several years, I have struggled with an occasional bout of asthma, while never really understanding what was triggering it or how to prevent it from happening. I had an inhaler for occasional use, which is odd, because I did not struggle with asthma while growing up and found it strange that I should need one in my mid-twenties. This past summer I took to jogging and power walking and, in spite of my efforts to eat lots of “healthy whole grains,” I just kept gaining weight. Jogging was extremely difficult, as I always struggled to breathe and could barely keep up a shuffle. “Why?” I wondered to myself, as I was only about 10 pounds overweight and relatively young! I was careful about what I ate, so why was exercising and losing weight so difficult?

Late in June, I came back from a typical jog and collapsed onto the floor. I had the worst asthma attack resulting in the onslaught of asphyxia I have ever had in my life and was sent to the ER in an ambulance. It took hours to get my breathing stabilized. I was prescribed a new inhaler, since my old one had expired (hence being unable to stop the asthma attack). I returned home many hours later, weak, shaky, and terrified.

I quit jogging and all forms of exercise. Ever since the “attack,” even bustling around the house doing laundry triggered an asthma attack. I was devastated, as I continued to gain weight while not being able to exercise, and felt depressed and discouraged. How was I going to get my life under control?

By a series of events that I attribute to God’s grace, I discovered your book. After a 5-month journey that began by going “gluten-free” to eventually wheat and grain-free, I have since eliminated the “random” asthma attacks. I haven’t used my inhaler in many months now, and I have resumed my walks in the neighborhood. Oddly enough, during my wheat-free journey, I deliberately consumed wheat twice as an experiment, like most people seem to do, to see what would happen. Guess what: asthma!! Bad enough to need that inhaler again. I was baffled each time. I also consumed gluten accidentally after eating a tablespoon of ranch dressing (modified food starch) and had another bout of asthma. After all of this, I was convinced that wheat was the root of all of my asthma woes.

Oh yeah, and I have lost 8 of those stubborn 10 pounds that I had struggled to get rid of for years! I’m amazed. Also, my acne has cleared up! I am telling everyone I know about Wheat Belly, even though they think I’m crazy and are sick of hearing me talk about it, haha. Thank you, Dr. Davis!

Mia’s experience is among the more uncommon–though more acutely dramatic and potentially life-threatening–responses to wheat. It is another example of the peculiar ways that us humans respond to this unnatural component of diet. WDEIA is usually attributable to the omega-gliadin fraction of the gliadin protein, the protein with protean effects on us humans, including mind effects like appetite stimulation, anger, anxiety, paranoia, and addiction; increased small bowel permeability, likely one important mechanism underlying autoimmune diseases like rheumatoid arthritis; as well as allergic and anaphylactic phenomena such as asthma and Mia’s WDEIA.

Can any other “food” generate the array of responses that wheat creates? Can any other food trigger asthma, anaphylaxis, appetite stimulation, mind “fog,” paranoia, anxiety, food obsessions, joint pain, acid reflux, bowel urgency, diarrhea, bowel hemorrhage, autoimmune disease, diabetes, small LDL particles and hight triglycerides, and an extensive array of skin rashes? None I know of. This is because wheat is not meant to be food, not meant to be consumed by humans, never meant to be harvested or cultivated. It’s not wheat’s fault; it is the fault of ignorant humans enticed by the taste, smell, texture, addictive potential, availability, or ease of procurement. Of course, the whole mess has been made much worse by the genetics shenanigans introduced by geneticists and agribusiness who change our foods, including grains, not for enhanced health but to satisfy some agricultural goal, such as increased yield-per-acre, increased predictability of yield, resistance to an herbicide, etc.

Consumption of modern wheat is for the ignorant, uninformed, or desperate.

Posted in Allergy, anaphylaxis, Asthma | 55 Comments

Mini Pizzas from the new Wheat Belly Cookbook

Be wheat-free . . . and eat plenty of pizza!

The New Wheat Belly Cookbook will be released December 24th, 2012. (I’m told that bookstores like Barnes and Noble often put their books out several days early, after they receive the shipment.) The new Cookbook covers a broad range of needs in the wheat-free lifestyle, including recreating healthy versions of popular indulgence foods like pizza.

Conventionally-made pizza, because it contains wheat flour in the crust, causes weight gain, grows belly fat, triggers high blood sugar, high blood pressure, increases triglycerides, reduces HDL, increases small LDL particles, and leads to heart disease, cataracts, arthritis, dementia, and cancer. (Yeah: that’s all!) When recreated without wheat, you can eat lots of pizza and experience none of those things. You can have pizza for dinner, with friends, or for breakfast and snacks, once a day or three times a day–without worries over weight gain or health effects.

Get the recipe for the Mini Pizzas here.

Posted in Recipes, Wheat Belly Cookbook | 102 Comments

Better late than never!

Wanda posted this tale of wheat-free success after gastric sleeve surgery to lose weight. She is finding weight loss success with reduced cravings by removing the appetite stimulant that likely led her down the path of “needing” such a procedure in the first place.

Of course, I hope that, by talking about wheat and experiences like Wanda’s, more people hear this message before they undergo a weight loss procedure . . . needlessly.

For many years, I too tried everything to lose weight, with little or no results. Not one doctor I ever have been to suggested anything other than “calories in/calories out and exercise” and proceeded to keep me on high blood pressure meds, antidepressants, fluid pills, anti-anxiety meds, and learn how to live with arthritis. I also was found to have a Vit D3 deficiency.

There are no words to describe how the extra weight took its toll on my body, mind, and spirit, not to mention the frustration of unanswered questions regarding my obesity and why nothing would work for me.

I just turned 60 and almost a year ago, I was knocking on the door of 300 lbs. I made the decision to have the gastric sleeve surgery because I did not want a foreign object in my body with the chance of something growing to it or having to deal with the side effects. Because I had no insurance coverage, after much research, I went to Mexico to have the surgery, which was a very positive experience.

Today, I have lost almost 70 lbs and no longer take any medications and very rarely see a physician other than my yearly physical. A few months ago, my blood test were all normal, along with my blood pressure.

But, I still deal with the joint pain and have headaches. This past Monday, I stumbled upon the Dr. Oz Show and watched the episode about wheat. I will tell you that because of so many “fads” in the past, I was a little skeptical, but kept an open mind, bought the book and began my research.

Hearing Dr. Davis talk about how wheat affected the brain caught my attention in a big way. I was sold and spent the rest of the day cleaning out my cabinets and frig, the next day several hours at the grocery store reading labels.

My husband is type 2 diabetic and as of Tuesday, we are both wheat/gluten free, our cravings are almost completely gone (mine was on an every 2 hour schedule–yes, I was grazing). I now understand and it is no coincidence that this information has come into our lives at this time.

We are keeping a close watch on my husbands blood sugars so as to notify his physician when the numbers change and hopefully eventually become med-free also.(He is not obese, but wants to lose a few pounds)

I have experienced some withdrawals the past few days but I figure it is better to stop cold turkey rather than hurt. You get so tired of the pain! I actually thought I would miss bread due to it being my best friend for so many years here in the south, but I don’t even think about it or crave it. As a matter of fact, I don’t have actual cravings at all now.

It is because of people like Dr. Davis which gives us hope that not all things are “just in our minds” and we are told to “get over it”.

Thank you Dr. Davis for speaking out. It is a long row to hoe, but one that is so badly needed. Your voice will be heard in more than one way. We are very grateful for your truth and your courage!

The world of bariatric surgery is yet another instance of how an entire industry has developed to accommodate to the perverse health effects of wheat, the appetite-stimulation that develops with exposure to the gliadin protein that binds to the brain’s opiate receptors and triggers appetite. This surgery is NOT benign: Even beyond the initial risk of the procedure itself, which involves measurable mortality (death), there are long-term nutritional deficiencies, weight regain, as well as serious illness and death.

Anyone contemplating such a procedure would be far better served to first ask whether they have been unwittingly exposed to the appetite-stimulating effects of modern wheat that make them helpless consumers of food, at the mercy of a perverse chemical that causes people to gain 100, 200, or more pounds.

Posted in Weight loss surgery, Wheat-elimination success stories | 39 Comments

The Acne Miracle: 2

Meredith added her story of relief from years of severe acne by eliminating all wheat.

I noticed a huge difference in my skin after going wheat-free.

When I was a teen, I had hardly any acne. But after having my daughters, my face broke out and stayed that way. I tried covering it up with makeup, but it was just too bad. I tried almost every over-the-counter cleanser, even the high cost ones out there, my doctor prescribed antibiotics, but nothing worked.

I have been so embarrassed to go out in public, ashamed that people thought I wasn’t cleaning myself properly. I even had people state that straight out, or some, even medical professionals, ask if I had chicken pox or shingles!!!!! I felt bad for my now teen girls having to be seen with a mom who looked like this, but there was nothing I could do.

About 4 months ago I finally listened to my dad and read the “Wheat Belly” book and changed my eating habits.

One of the first things I noticed was my face changing, this was after only a week of no wheat! I was so excited but also couldn’t believe it. There were many other changes, weight loss being one of them (30 pounds so far) but I wanted to know for sure that it was the wheat removal responsible for it, so we ordered pizza one night. Within half an hour, I was running to the washroom with an upset stomach and the very next day I had new acne pop up. Yes, many people could say this is a coincidence, so I did this test a couple more times and the same thing happened every time!

With going off the wheat, my face has almost completely cleared (yes I have fallen and had a bit of wheat here and there so I know I have to pay the price for the indulgence). I have people who have known me for years comment on just how different I look now. I don’t have to wear makeup any more to cover up and my kids have even found their teen acne clearing!

It is a whole new life.

People in primitive cultures that consume no wheat (or other grains) have no acne, teenagers included. When they consume wheat, they get acne galore. When us modern people living modern lives, including consumption of commercial processed foods like wheat–because the Dietary Guidelines for Americans told us so!–we also develop acne. And some, such as genetically-susceptible Wanda, can experience severe problems.

It’s the wheat, the food that was never suited for human consumption in the first place, made much worse by the introduction of semi-dwarf wheat crafted for increased yield–increased yield-per-acre and increased human illness.

Posted in Skin conditions, Wheat-elimination success stories | 52 Comments

The Acne Miracle

The gastrointestinal tract (GI) is the front line, the primary battleground in the invasion of this foreign and poisonous grain, modern wheat, against our bodies. The 10-20 milligrams of wheat germ aggutinin, ingested every day by wheat-consuming individuals, for instance, damages the lining of the small intestine, while the gliadin protein (the very same gliadin that acts as an opiate and stimulates appetite, along with other mind effects) “unlocks” normal intestinal barriers to foreign substances. This last phenomenon, unique to wheat gliadin, is an important explanation for why wheat-consuming people develop autoimmune diseases like rheumatoid arthritis, Hashimoto’s thyroiditis, and systemic lupus.

What happens in the GI tract is often mirrored on the skin. The destruction of the delicate bowel lining, acid reflux, bowel urgency, pancreatic damage, disruption of bowel flora, and other GI-damaging effects can be mirrored by skin dermatitis, seborrhea (most typically along the sides of the nose), psoriasis, dandruff, dryness, itching, as well as a long list of more serious conditions, even gangrene.

Acne is among the commonest expressions of the health disruption of wheat expressed on the skin, something experienced by 90% of adolescents, with continuing struggles for many adults. Here is Kelly’s story of finally being freed from the constant annoyance of acne with her wheat-free experience:

I have been a victim of acne for the past five years and have tried the elimination process food-wise to see what the problem is. Most people around me would say my skin problem was hormone-related but, truthfully, it did not make sense to me as a female to be in a constant ”hormonal imbalance” stage for five consecutive years. I did not want to opt for invasive skin treatments involving heavy medication to ”rid” the acne as that did not solve the problem really. It just did the esthetics.

I instead started the elimination process: eliminated all dairy for a period of time, then all caffeine and alcohol, then I got into blood types and eliminated some types of meat accordng to my blood type. Nothing seemed to work and wheat was not even a candidate on my elimination list, since I held zero knowledge on that front. I then got pregnant and more elimination took place (raw fish, unpasteurised products, etc.) and that’s when I fell on the Wheat Belly book (Thank the Lord!), not for losing weight in my case, but the chapter, ”Yo, pimple face!” caught my eye. To think that wheat could possibly play a role was inconceivable, but I was so keen on eliminating whatever was necessary to find the solution I went ahead and tried it.

Miracle is what happened. Literally.

Within a week, my acne on my forehead became ”inactive” and flattened out. My face was not acne-active all of a sudden. Every week, I had gotten used to a nice new acne pimple growing on my face–-and it suddenly stopped–so suddenly, I could not believe it.

It has been several months now that I am wheat-free and twice I consumed wheat, only to pay the price each time. After my wheat consumption, I had a new acne type pimple grow on my face: literally and unbelievably the day after! Could I be a better guinea pig than this? Putting myself to the test was the best thing ever. I am conscious that, being pregnant, there are real hormonal changes, and sometimes acne problems get worse or better, depending on the person. So I am curious to see once I deliver my baby, how my face will change. I have gotten the best compliments I have received in many years on the quality of my skin.

Health is certainly more than skin-deep. Eliminating wheat helped Kelly erase effects on her skin evidenced by acne, but it also exerts dramatic effects on gastrointestinal health–even if she does not perceive it! Losing the gliadin protein, for instance, means her bowels are going to regain normal bowel flora, resume normal bowel permeability and thereby reduce body-wide inflammation.

So Kelly has more to celebrate than “just” losing her acne: She has now been given back control over multiple facets of health!

Posted in Wheat-elimination success stories | 68 Comments

Can wheat elimination make you . . . younger?

Joan posted these interesting comments about her apparent dialing back of the age clock minus wheat.

I went grain free in early September after reading about the low carb, high fat, moderate protein way of eating, and I found and read the Wheat Belly book in late September.

In late October, a woman who works in our building, who I hadn’t seen in about 6 weeks, asked me if I’d had a face lift. I said “No.” She then asked if I’d had botox or Restylane injections. I said I hadn’t. She was surprised and said that my skin looked so good.

The pharmacy tech, who regularly checks me out when I pick up my script, asked me what I was doing that my skin looked so much better. My son-in-law said I look 10 years younger since losing 40 lbs and going grain-free.

The only change I made was my diet and I believe it’s from giving up the wheat and other grains and eating more real food. My eczema is better this year and I live in a very dry and extremely cold climate. I’m truly enjoying this way of eating and rarely miss those junk carb “foods.”

I don’t have the mid afternoon slump and I have great energy at age 58. I take hour-long high-intensity Zumba classes and can keep up with the 20-year olds. When my husband and I are at our house in Las Vegas, we regularly enjoy 4-5 mile brisk walks.

Thank you Dr. Davis!

Hmmmm. Botox, Restylane, face lifts, eczema, more energy, capacity to engage in high-intensity activity requiring fast reflexes and limber joints–at age 58? Many people pay thousands of dollars just for the cosmetic effects. Many people lose the quickness and flexibility of youth at age . . . 40?

So Joan is enjoying the compliments of many people about her youthfulness, smooth skin and energy matching that of people much younger, just because she gave up wheat and other grains and sugars.

Wheat elimination involves a reduction of inflammatory phenomena, especially when visceral fat of the wheat belly is lost. It leads to a marked slowing of glycation that underlies the progessive changes of aging. It can improve the hormonal milieu of senescence. It’s a mix of phenomena I do not fully understand, but stories like Joan’s continue to make me believe: Wheat elimination, along with minimizing other grains and sugars, is youth-preserving and anti-aging.

Posted in Anti-aging, Wheat-elimination success stories | 78 Comments

Wheat Belly: Quick & Dirty 2

In view of the many new readers on the Wheat Belly Blog, many of whom have not yet had an opportunity to read the book but are eager to get started, here is the updated Wheat Belly Quick & Dirty summary. It summarizes the essential dietary strategies of the Wheat Belly approach to 1) avoid all products made from high-yield, semi-dwarf wheat that wreak health destruction, and 2) create a diet that is otherwise healthy and appropriate for all members of the family.

This is the same diet I advise patients in my office to follow that achieves spectacular reductions in weight, provides relief from joint pain and acid reflux, reduces triglycerides, shoots HDL upward, reduces small LDL particles (the #1 cause of heart disease in the U.S!), and unravels diabetic/pre-diabetic tendencies. The diet starts with the biggest step of all: elimination of wheat. But a healthy diet cannot end there, else you and I could eat no wheat but fill our calories with soft drinks and jelly beans. So the next step is to limit carbohydrates if your goal is to lose more weight and correct metabolic distortions like high blood sugar and small LDL particles. Then, we choose our foods wisely to avoid the common boobytraps set for us by Big Food and Agribusiness, not to mention the friendly dietitian at the hospital! Diet in the 21st century is no longer just about carbs, proteins, and fats–it is also about being savvy about the changes introduced into our foods by food producers.

Eliminate:
All wheat-based products (all breads, all breakfast cereals, noodles, pasta, bagels, muffins, pancakes, waffles, donuts, pretzels, crackers), oat products (oatmeal, oat bran), corn and cornstarch-based products (sauces or gravies thickened with cornstarch, prepared or processed foods containing cornstarch, cornmeal products like chips, tacos, tortillas), sugary soft drinks, candies.

Avoid processed foods containing wheat, such as soy sauce, Twizzlers, Campbells Tomato Soup, salad dressings, taco seasoning–examine ALL labels and avoid any food with mention of wheat. (It’s not a bad idea to avoid foods with labels! Cucumbers and spinach, for instance, generally don’t come with labels.)

Enjoy unlimited:
Vegetables-except potatoes; fresh or frozen, never canned
Raw nuts and seeds-raw almonds, walnuts, pecans, hazelnuts, pistachios, Brazil nuts, cashews, macadamians; dry-roasted peanuts (not roasted in oil); pumpkin, sunflower, sesame, and chia seeds
Healthy oils (preferably unheated, whenever possible)-olive, flaxseed, coconut, avocado, walnut
Meats-red meats, pork, fish, chicken, turkey, eggs. (Consider free-range, grass-fed and/or organic sources.)
Ground flaxseed, chia seeds
Teas, coffee, water, unsweetened almond milk, coconut milk or coconut water
Cheeses—real cultured cheeses only (not Velveeta or single-slice processed cheese)
Avocado or guacamole; hummus; unsweetened condiments, e.g., mayonnaise, mustard, oil-based salad dressings; ketchup without high-fructose corn syrup; pesto, tapenades; olives

Limited:
Fruit-No more than 2 servings a day (one serving is a level handful), preferably in this order (best first): berries of all varieties, citrus, apples, nectarines, peaches, melons. Minimize bananas, pineapples, mangoes, and grapes and only in the smallest of quantities (since they are like candy in sugar content)
Fruit juices-only real juices and in minimal quantities (no more than 2-4 oz)
Dairy products-No more than 1 serving per day of milk, cottage cheese or yogurt, unsweetened (Fat content does not matter.)
Legumes/beans; peas; sweet potatoes and yams; rice (white and brown); organic soy
Dark chocolates-70-85% cocoa or greater; no more than 40 grams (approximately 2 inches square) per day
Sugar-free foods–preferably stevia-containing, rather than aspartame; other safe sweeteners include erythritol and xylitol
Polyunsaturated oils–safflower, sunflower, mixed vegetable

Never:
”Gluten-free” foods made with rice flour, cornstarch, tapioca starch, or potato starch
Fried foods
Fast foods
Hydrogenated “trans” fats
Cured meats–hot dogs, sausages, bacon, bologna, pepperoni “fixed” with sodium nitrite
High-fructose corn syrup containing foods; honey; agave syrup; sucrose
Processed rice, rice flour or potato products-rice crackers, rice cereals, pretzels, white breads, breakfast cereals, potato chips
Fat-free or low-fat salad dressings

Quick tips:
For healthy breakfast choices, consider ground flaxseed as a hot cereal (e.g., with coconut milk, organic milk, or unsweetened almond milk; blueberries, strawberries, etc.). Also consider eggs; raw nuts; cheese; consider having “dinner for breakfast,” meaning transferring salads, cheese, chicken, and other “dinner” foods to breakfast.
Add 1 tsp or more of taste-compatible healthy oil to every meal. For example, mix in 1 tbsp coconut oil to ground flaxseed hot cereal. Or add 2 tbsp olive oil to eggs after scrambling. Adding oils will blunt appetite.
If you suspect you have a wheat “addiction” and are struggling to break it, use the first week to add healthy oils to every meal and reduce the amount of wheat by half. In the second week, aim for elimination of wheat while maintaining the oils.
Reach for raw nuts first as a convenient snack.
Use the recipes in the Wheat Belly Blog and book whenever cravings hit: cookies, muffins, brownies, coffee cake, cheesecake from the recipes can quell appetite with no downside.

Posted in Wheat Belly--The Book, Wheat Belly: Quick & Dirty | 495 Comments





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