Whole30 - SIBO Classes
Meet on 4 different occasions. Review diet details, share some best practices and helpful tips.
The Whole30 book provides step-by-step, recipe-by-recipe guidance.
Doctor guided class with additional education about SIBO and modifications to address it.
Register for the class and you'll receive regular emails to help you throughout the 30 day program.
Class Starts Tuesday December 27th!
All classes on Tuesdays at 6pm (CST)
12/27/16 (this is the pre-class; actual program starts Jan. 2nd)
1/31/17 (Program end on this day and the class will discus how to transition out of diet and what to do if health symptoms come back)
Location: Clinic Meeting Room
(across the hall from clinic's front door entrance)
Simulcast on Facebook Live (see our Facebook page)
How to register?
What is the Whole30?
What is the Whole30?
Certain food groups (like sugar, grains, dairy and legumes) could be having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent or non-existent? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you try? Do you have some sort of condition (like skin issues, digestive ailments, seasonal allergies or fertility issues) that medication hasn’t helped? These symptoms may be directly related to the foods you eat – even the “healthy” stuff. So how do you know if (and how) these foods are affecting you?
Strip them from your diet completely. Cut out all the psychologically unhealthy, hormone-unbalancing, gut-disrupting, inflammatory food groups for a full 30 days. Let your body heal and recover from whatever effects those foods may be causing. Push the “reset” button with your metabolism, systemic inflammation, and the downstream effects of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long term health. The most important reason to keep reading?
This will change your life.
We cannot possibly put enough emphasis on this simple fact—the next 30 days will change your life. It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and tens of thousands of people have done it since, and it changed our lives (and their lives) in a very permanent fashion.
Classes are Free Request $10 donation and/or 7 non-perishable food items
Upon registration, you will receive preparation instructions including a request to donate any non-perishable foods. This will help both you not cheat while on the Whole30 diet, but also help out your neighbors in need. The five most wanted foods by Valley Outreach are peanut butter*, canned fruit & vegetables, canned fish & meats, oils & dressings (check ingredients), brown & white rice*.
*Not allowed on Whole30 diet.
The Whole30 Program Rules
Yes: Eat real food.
Eat meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed. Don’t worry… these guidelines are outlined in extensive detail in our free shopping list.
No: Avoid for 30 days.
More importantly, here’s what NOT to eat during the duration of your Whole30 program. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.
Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.
Do not consume alcohol in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)
Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee. (See below for details.)
Do not consume carrageenan, MSG or sulfites. If these ingredients appear in any form on the label of your processed food or beverage, it’s out for the Whole30.
Do not try to re-create baked goods, junk foods, or treats* with “approved” ingredients. Continuing to eat your old, unhealthy foods made with Whole30 ingredients is totally missing the point, and will tank your results faster than you can say “Paleo Pop-Tarts.” Remember, these are the same foods that got you into health-trouble in the first place—and a pancake is still a pancake, regardless of the ingredients.
One last and final rule: You are not allowed to step on the scale or take any body measurements for the duration of the program. This is about so much more than just weight loss, and to focus on your body composition means you’ll miss out on the most dramatic and lifelong benefits this plan has to offer. So, no weighing yourself, analyzing body fat or taking comparative measurements during your Whole30. (We do encourage you to weigh yourself before and after, however, so you can see one of the more tangible results of your efforts when your program is over.)
*A few off-limits foods that fall under this rule include pancakes, bread, tortillas, biscuits, muffins, cupcakes, cookies, pizza crust, waffles, cereal, potato chips, French fries, and this one recipe where eggs, date paste, and coconut milk are combined with prayers to create a thick, creamy concoction that can once again transform your undrinkable black coffee into sweet, dreamy caffeine. However, this list is not limited to these items—there may be other foods that you find are not psychologically healthy for your Whole30. Use your best judgment with those foods that aren’t on this list, but that you suspect are not helping you change your habits or break those cravings.
The Fine Print
These foods are exceptions to the rule, and are allowed during your Whole30.
Clarified Butter or Ghee. Clarified butter or ghee is the only source of dairy allowed during your Whole30. Plain old butter is NOT allowed, as the milk proteins found in non-clarified butter could impact the results of your program. Refer to our Butter Manifesto for more details on the milk proteins found in butter, purchasing high quality butter, and how to clarify it yourself.
Fruit juice as a sweetener. Some products or recipes will include fruit as a sweetener, which is fine for the purposes of the Whole30. (We have to draw the line somewhere.)
Certain legumes. We’re fine with green beans, sugar snap peas and snow peas. While they’re technically a legume, these are far more “pod” than “bean,” and green plant matter is generally good for you.
Vinegar. Most forms of vinegar, including white, balsamic, apple cider, red wine, and rice, are allowed during your Whole30 program. The only exceptions are vinegars with added sugar, or malt vinegar, which generally contains gluten.
Salt. Did you know that all iodized table salt contains sugar? Sugar (often in the form of dextrose) is chemically essential to keep the potassium iodide from oxidizing and being lost. Because all restaurant and pre-packaged foods contain salt, we’re making salt an exception to our “no added sugar” rule.
What is SIBO?
SIBO stands for Small Intestinal Bacterial Overgrowth and is a condition where colonic-type bacteria (resembling bacteria normally found in the colon) proliferate in large numbers in the small intestine. SIBO may be caused by dysfunction of intestinal nerves or muscles, intestinal obstruction, or the presence of a blind loop (intestines form a loop that food bypasses during digestion). There are many conditions associated with SIBO including diabetes, Parkinson’s disease,scleroderma, Crohn's disease, and others. There is a striking similarity between the symptoms of SIBO and irritable bowel syndrome. It has been estimated that 50-80% of IBS suffered have SIBO. SIBO may also result in symptoms outside the gastrointestinal tract including muscle pains, joint pains, headaches, fatty liver, PCOS, insomnia, anxiety and depression.
Symptoms of SIBO includes: Bloating, Diarrhea, Nausea, Belching, Flatulence, Fatigue, Brain fog, Headaches, Sinus, Congestion, Rosacea, Acne, Restless leg syndrome, Chronic nutrient deficiencies (esp. iron and B-12).
Causes of SIBO Intestinal motility disorders (Slow stomach emptying, constipation, Scleroderma, Muscular Dystrophy, Cystic Fibrosis, etc), Celiac Disease, Chronic NSAID/Opioid/Antibiotic use, Alcohol abuse, PPIs (stomach acid suppression), hypochlorhydria, History of C-sections, Appendectomy - might cause adhesions or damage to ICC, Genetics and Infections.
Should I Modify my Whole30 to be more SIBO friendly?
If you have symptoms of SIBO or have had temporary success with past Whole30, Paleo or Atkins diets you should consider adding in additional SIBO diet restrictions. Testing to identify SIBO is available through our clinic and can be performed in-house or remotely, in the comfort of your home. Breath testing after either a glucose or lactulose challenge is a non-invasive, accurate and cost effective way to determine SIBO status. Call clinic (651-342-1043) if you are interested in testing for SIBO.
Click to download Dr. Siebecker's SIBO Diet Guidelines
How to register?