Do you suffer from fructose malabsorption or bacterial overgrowth in your intestines? Chances are you weigh less than is healthy for you. Did you k
Do you suffer from fructose malabsorption or bacterial overgrowth in your intestines? Chances are you weigh less than is healthy for you.
Did you know that many people with an autoimmune disease are underweight? Read how paleo helps you to gain a healthy weight.
Paleo is based on pure, real food and optimal digestion. In an autoimmune disease, that means: nutrients that help your intestines heal and fight inflammation in your intestines. After all, with healthy intestines you get more healthy nutrients from your diet. This makes it easier to achieve a healthy weight.
What foods help your bowels heal?
Coconut oil and red palm oil have an antimicrobial effect.
This makes them particularly suitable for people with excessive bacterial growth or yeasts in their intestines. In addition, these pure, unprocessed fats are very easy to digest. Our bodies absorb them easily and use them as fuel for the cells. It is not for nothing that they are part of the paleo lifestyle.
Because coconut and palm oil are saturated fats, they don’t oxidize quickly. Because of this, they feed our body with essential fatty acids without causing inflammation. Ideal for achieving a healthy weight if you have an autoimmune disease. Incidentally, omega-3 fatty acids in fresh fish and fat from grass-fed animals also have an anti-inflammatory effect.
The best fat sources of paleo in autoimmune diseases:
- coconut oil (the best choice)
- red palm oil (not palm kernel oil)
- palm oil shortening
- avocado oil (not for baking)
- extra virgin olive oil (not for baking)
- olives (without e-numbers and not in “vegetable oil”)
- lard from grass-fed cows, lambs or pigs
- fatty meat and organ meats from grass-fed animals
- fermented cod liver oil
- oily, wild cold water fish (salmon, sardines, mackerel)
- full-fat coconut milk
- avocado (chance of fructose malabsorption, so be careful)
- coconut butter (risk of fructose malabsorption, so be careful)
Diarrhea from coconut and palm oil?
Some people with an autoimmune disease experience diarrhea from eating coconut and palm oil. This can be caused by excess bacteria in the intestines dying. Does this apply to you? Then use less coconut oil or red palm oil when preparing your meal and take a loose teaspoon of oil several times a day. Usually this low dose is well tolerated. If you digest animal fats better, just keep using them.
In addition to healthy fats, the paleo lifestyle also includes carbohydrates from fruit and vegetables. Carbohydrates help your body to store the fats. Ideal if you want to achieve a healthy weight. Aim to eat 15 to 30 grams of carbohydrates with each meal and 45 grams with your evening meal. This ensures that the level of glucose in your blood is just high enough for fat storage, but not so high that it causes digestive problems. Do you have trouble digesting vegetables? Then boil or steam the vegetables.
Paleo carbohydrates in autoimmune diseases:
- bananas (the best choice)
- butternut pumpkin
- Spaghetti squash
- jicama (available in the toko)
- citrus fruits
- some melons
- onion (risk of fructose malabsorption, so be careful)
- beet (also risk of fructose malabsorption)
- apricots (risk of fructose malabsorption)
- plums (risk of fructose malabsorption)
Pure proteins, probiotics and nutritional supplements
The paleo lifestyle also includes pure, unprocessed proteins. Proteins are essential building blocks for your body. They help build and repair tissues and ensure good immune function. Aim to eat between one and two grams of protein per pound of body weight per day if you want to reach a healthy weight. You can find pure, unprocessed proteins in sweet potato, fresh meat and fresh fish.
Probiotics are also part of the paleo diet. Probiotics are microorganisms that you encounter in a healthy intestinal flora. Ideal substances, therefore, as with digestive disorders due to an autoimmune disease. Fermented foods also contain these healthy bacteria and yesterday, which is why you will also find them in the paleo diet. Examples of fermented foods are sauerkraut, kefir and pickles. Harness the power of paleo and aid your digestion with these healthy foods.
In autoimmune diseases, L-glutamine and zinc are a good addition to the paleo diet. These dietary supplements help to restore the barrier function of your intestines, so that your resistance is maintained and you feel fit and energized.
Do I have to eat more often to gain weight?
Try to make sure there is at least three hours between consuming your snack and your meal.
You may think you need to eat more often to gain weight. However, it appears that you have less inflammation when there are four to five hours between your meals. This is because your body is better able to regulate the hormones that play a role in reducing inflammation. A snack at noon is possible. Especially if there is otherwise more than five or six hours between your meals. Try to make sure there is at least three hours between consuming your snack and your meal.
Eat right before bed
Although eating just before bed is not recommended if you want to lose weight, it is a great way to get to a healthy weight. Eating carbohydrates inhibits the release of growth hormones. Normally, these substances ensure that our body can convert the stored fats into glucose. Less growth hormone in your body means that your body’s fat burning slows down during sleep. This is how you arrive.
What to do in case of sleep problems?
If you have trouble falling asleep, the advice is to stop eating two to three hours before bedtime. Follow this advice and eat something about two hours before bedtime. This way you ensure that you fall asleep easily and get to a healthy weight. Try to eat something one hour before bedtime. However, if you notice that you sleep less well, go back to two hours.
It may take some time to figure out what you can eat best to reach a healthy weight. So don’t be surprised if it takes a few weeks before you find out what works for you. Above all, keep going, because the result is a permanently healthy weight!