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Fast Track diet helped my LPR

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Posted 8/11/2013 12:41 AM (GMT 0)
Hi. I haven't written about my LPR in the past several months. It's pretty much gone. I've been eating a diet that's very similar to the one Norm Robillard recommends in Fast Track Digestion. The LPR went away several months ago. I can't remember for sure, but it seemed like it slowly disappeared over the course of a month after adopting the new diet.

I didn't come back here and report it right away, because I thought it could just be a temporary remission. But now I'm pretty confident the diet did the trick.

It's similar to the Fast Track diet, in that I consume very little fructose (only that which is naturally found in the vegetables and berries I eat), no sugar alcohols, and no lactose. However, I do still eat a lot of fiber, in the form of cooked vegetables, and berries. And I think I get quite a bit of resistant starch from the white rice I eat (I refrigerate it after cooking, and it becomes hard and clumpy, which I think means it contains plenty of resistant starch). It's also very similar to a paleo diet. The only non-paleo food I eat is white rice.

I'm confident the diet is helping because I recently experienced LPR after switching from white rice to apples (apples are high in fructose, and I think they contain sugar alcohols, too, but I'm not positive). about two weeks ago I stopped white rice and began eating apples for the extra carbs. Everything was fine for the first couple of days. Then I noticed some silent reflux. So I stopped the apples and began eating white rice again. The reflux lasted for a couple more days, and then disappeared.

I eat the same thing every day. And I weigh my food. Below are the exact details. I'm not suggesting that you weigh your food or limit yourself to the same foods every day. It's too boring for some people. But it works well for me. I just want to give you the exact foods/amounts in case you want to build a similar diet and see if your symptoms gradually decrease.

Five meals, evenly spaced throughout the day (about 3 hours apart):

Meal 1:
75g fish
75g white Jasmine rice
50g steamed broccoli
50g steamed carrots
50g steamed zucchini
50g steamed leafy greens (kale, turnip greens, collards, etc.)
1 tbsp olive oil

Meal 2:
75g skinless chicken drumsticks
75g white Jasmine rice
50g steamed broccoli
50g steamed carrots
50g steamed zucchini
50g steamed leafy greens (kale, turnip greens, collards, etc.)
1 tbsp olive oil

Meal 3:
75g skinless chicken drumsticks
75g white Jasmine rice
50g steamed broccoli
50g steamed carrots
50g steamed zucchini
50g steamed leafy greens (kale, turnip greens, collards, etc.)
1 tbsp olive oil

Meal 4:
75g skinless chicken drumsticks
75g white Jasmine rice
50g steamed broccoli
50g steamed carrots
50g steamed zucchini
50g steamed leafy greens (kale, turnip greens, collards, etc.)
1 tbsp olive oil

Meal 5:
75g frozen blueberries
25g frozen raspberries
75g fish
75g white Jasmine rice
50g steamed broccoli
50g steamed carrots
50g steamed zucchini
50g steamed leafy greens (kale, turnip greens, collards, etc.)
1/2 tbsp olive oil
1/2 tbsp fish oil
2 egg yolks (cooked)

That's it. The fish oil is the only supplement I take. And I've never been on any medication for reflux. I haven't taken antacids in many years, because I have almost never experienced heartburn since going paleo.

UPDATE: I just combine the ingredients into a bowl (meat, rice, carrots, broccoli), heat in the microwave, and then add olive oil and salt. Also, this may be something that has really helped: I eat the leafy greens and zucchini AFTER I finish the bowl of food. Here's why. I began to notice, before starting this diet, that too much fat (including olive oil) would worsen the LPR. I read things here and there that said fat loosened up the LES, basically preventing it from closing tightly. So I reasoned that if I could eat the fatty food first, and then follow it with plain cooked veggies, those veggies would probably clear out much of the fat that was coating the LES. So that's what I've been doing while on this diet. Also, those dark leafy green veggies are alkaline, from what I've read. So they're good for that reason, too.

One more thing. I drink about 1 gallon of filtered water every day. But I don't drink anything during or immediately after a meal, because it seems to give me the sensation of reflux. I wait about 1.5 to 2 hours after my meals before drinking.

I hope this information helps. Let me know if you have any questions.

Scott

Post Edited (SmbBoise) : 8/11/2013 9:41:13 PM (GMT-6)

Posted 8/11/2013 2:19 AM (GMT 0)
Scott what were your symptoms before the diet? And how do you feel silent reflux when it comes back?? Thanks. Im glad its working.
Posted 8/11/2013 3:13 PM (GMT 0)
Hi,
I'm glad to hear about your success. I bought the Fast Track diet book a few weeks ago and started right away and within 3 days I noticed immediate results. My diet is similar to yours. I don't measure, but I cut out all wheat, refined sugar and lactose and eat only white rice or corn tortillas and vegetables I know are safe for me, melons, grapes, fish and chicken. I even made a lean roast pork that didn't cause symptoms this week. I was surprised to read how bad sweet potatoes and bananas are for producing fermentation and could cause symptoms, because those were a huge part of my diet before starting Fast Track. My post nasal drip and sore throat are gone and my acid taste in my mouth is not as pervasive as it was.
Posted 8/11/2013 9:42 PM (GMT 0)
Hi Lobstahguy. Before the diet change, my symptoms were:

- Feeling like there was a lump in my throat
- Feeling like I needed to clear my throat a lot
- Feeling pressure from just below my throat
- Sinus drainage
- And when it was really bad, I could actually feel stuff refluxing into my throat

When I ate all those apples last week (about 4 small apples each of those two days), I first began noticing pressure just below my throat (that was on the first day that I began eating apples). Towards the middle of the second day, I began to feeling the lump in my throat, and having to clear my throat a lot. I also noticed some sinus drainage that day. It's wasn't terrible, but it was enough to convince me that the apples were probably the culprit. So on the third day, I gave up the apples and switched back to white Jasmine rice. And within a couple of days the symptoms disappeared.

I forgot to mention that before I switched diets, I did get some relief from sleeping on an incline, and from ensuring that my last meal of the day was at least 2 hours before bed (I try to wait 2.5 to 3 hours). Some relief, but not a huge amount. This Fast Track diet has pretty much taken care of the problem.

Good luck to you.

Scott
Posted 8/11/2013 9:44 PM (GMT 0)
Hi ChattDana. I'm very glad to hear that you got relief from LPR. It's no fun!
Posted 8/11/2013 10:20 PM (GMT 0)
Hi and Thank you! I forgot to mention that apples were a trigger for me. I haven't tried one since I've had the improvements from the fast track diet, but I did try raw tomatoes and I can eat a medium sized one with no problems. For me that is definite progress:)
Posted 8/11/2013 10:22 PM (GMT 0)
Wow. Happy for your success. Thanks for telling us about it and the detailed plan you have been following. Question: 1.)Were the weights before steaming the veggies, especially the leafy greens. 2.) We're the drumsticks boneless and weighed before cooking. I saw the skinless. 3.) Most of your portions are under two ounces each except rice and blueberries. Are you hungry or trying to loose some weight. 4)fresh or frozen?
Thanks and very very happy 😃 for y'all.
Posted 8/12/2013 12:18 AM (GMT 0)
Hi Pat.

1. All weights are after cooking.

2. The chicken is meat only, no bones.

3. I am about 145 lbs, and 5 ft 9 in. I want to stay thin, so I try to limit my calories. But I just noticed a mistake in my numbers. I listed my meat/fish portion at 50g per meal. It's actually 75g per meal. Sorry! I think it all works out to around 2300 calories a day. I will occasionally feel some hunger, usually on days when I expend more energy than usual. When that happens, I eat an extra meal that day.

4. I buy the veggies fresh, but the berries frozen (they are too expensive fresh).

Hope that helps. Let me know if you have more questions.

Good luck!

Post Edited (SmbBoise) : 8/11/2013 9:15:37 PM (GMT-6)

Posted 8/12/2013 12:38 AM (GMT 0)
Are you on PPI's too?

I started Fast Tract a week ago and not really noticed much of a difference but I'm still on 40m of Omeprazole per day and the author recommends weening down which I'm afraid to do. Having said that, my LPR is pretty much the same before the meds.
Posted 8/12/2013 1:18 AM (GMT 0)
Scott. Thanks. Another question before I start:
1) was the fish and chicken steamed--or, sauted in oil.
2) how did you use your oils. On rice? Eat rice dry?
3) did you use any condiments for flavoring such as dill or cilantro etc. (not stuff like pepper, garlic, onions, salsa, sauces, Tomato) .
4) any raw veggies at all?
5) I imagine you could cut up the chicken and stir all the steamed vegetable together with the meat in a kind of casseroles (including the chopped cooked egg which I assume was boiled).
Appreciate your help and time. I think you are definitely onto something that is certainly worth trying.
This would also simplify my life too. I love everyone of your ingredients. Pat 🌅
Posted 8/12/2013 3:21 AM (GMT 0)
Hi Ethanol. No, I've never taken PPIs. When my LPR was at its worst last year, my doctor gave me some samples of Nexium, but I never took them. I wanted to see if the diet would work. Fortunately, it did. If the diet had not worked, I would have taken the medication.

It seems to me that it took a month or so after going on the diet before I noticed that my LPR had pretty much disappeared. So I'd suggest that you stick with it for a few more weeks to see if you notice any improvement.

I hope it works for you.
Posted 8/12/2013 3:38 AM (GMT 0)
Hi Pat.

1. I bake the fish and chicken, at 300 degrees Fahrenheit. The fish takes about 45 - 50 minutes to bake at that temperature, and the chicken takes about 1 hour 40 minutes. I don't add any sauces or oil to food when I cook it. Just plain. I just add olive oil to my food when I'm about to eat it. And table salt. I don't eat processed food, so my sodium intake is relatively low. But I do add plenty of table salt to my meals. I probably eat about a teaspoon of salt a day -- maybe a bit less.

2. No condiments of any kind (other than salt), and no herbs. I never eat peppers, garlic, onions, salsa, tomatoes, or any kinds of sauce). It sounds bland and boring, I know, but don't seem to tire of it.

3. No raw veggies, either. They seem to make me bloated.

4. Yes, that's exactly how I eat my meals. I just combine the ingredients into a bowl (meat, rice, carrots, broccoli), heat in the microwave, and then add olive oil and salt. But I forgot to mention something that may be important. I'm going to modify my initial post, above, because this may be something that has really helped: I eat the leafy greens and zucchini AFTER I finish the bowl of food. Here's why. I began to notice, before starting this diet, that too much fat (including olive oil) would worsen the LPR. I read things here and there that said fat loosened up the LES, basically preventing it from closing tightly. So I reasoned that if I could eat the fatty food first, and then follow it with plain cooked veggies, those veggies would probably clear out much of the fat that was coating the LES. So that's what I've been doing while on this diet. Also, those dark leafy green veggies are alkaline, from what I've read. So they're good for that reason, too.

One more thing. I drink about 1 gallon of filtered water every day. But I don't drink anything during or immediately after a meal, because it seems to give me the sensation of reflux. I wait about 1.5 to 2 hours after my meals before drinking.

Thanks for asking those questions!
Posted 8/12/2013 3:43 AM (GMT 0)
Ethanol, please read the additional information I wrote in my reply to Pat. The part about how I eat those foods -- saving the leafy greens and zucchini for last, in an attempt to clear my throat of any remaining oil. Also the part about the water.

I hope it helps you.
Posted 8/12/2013 3:44 AM (GMT 0)
Pat: yes, the egg yolks are hard-boiled. :)
Posted 8/12/2013 1:57 PM (GMT 0)
Scott, thanks for the details. We have all the items already and seems simple enough to follow and we love the veggies. Probably the only change we would make is the length of time you cook the chicken/fish. We feel that is way too long and drying. (Suggestion--chicken legs five minutes in the pressure cooker. Fish on a piece of foil set on a fry type of pan with a lid and tbs water, steam five minutes. Done, tender, moist and doesn't heat the home up and easy on the pocket).
Also I've heard about the drinking with meals--the liquids dilute the digesting of food in the stomach taking longer to leave thus possibly allowing reflux more easily to occur.
Regarding the greens after meal--I've also heard that okra helps in this same way due to the slippery stuff. We purchase it in the freezer department at the grocery store--then lightly steamed, salt before consuming. Like the taste but time getting use to it.
Thanks agin for your info and thoughts regarding okra and cooking time of the protein. Regards 😃
Posted 8/12/2013 3:07 PM (GMT 0)
Hi to Pat regarding your questions: I think Scott's eating plan is perfect. However, I could not stay without herbs and non-trigger spices for a long period of time. I add ginger to my veg. For example, I saute minced ginger in a little Pam (cooking spray) then add a bit of water just a bit, so that the ginger doesn't stick then add sliced mushrooms and saute them with a bit of water and chicken broth(no salt version) and then add kale (and keep adding kale because it shrinks fast) and steam it until the the kale is done. It really comes out delicious and is very nutritious and the ginger gives it that little kick. Ginger is good for digestion and is uses in Dr. Jamie Koufman's Low Acid Diet in tons of the recipes. I have also used turmeric, parsley, sage, tamari sauce (high quality soy sauce with no wheat in it) to spice up this diet.

Another thing I make is:

I take two lean boneless chicken breasts and cut them into cubes (you could use hand pulled whole baked chicken too (without the skin))

Saute them in some Pam and add a bit of water so they don't stick while cooking.

Remove from pan when cooked

Then I add 2 stalks sliced celery, 1 bag organic baby carrots (cut the carrots in half to be more bite size) and saute/steam adding some water so they don't stick. I then add chicken broth to cover the veg while they steam until carrots are getting tender. I then add 1 package of sliced button mushrooms and add the chicken back into the pot and continue simmering until the mushroom is finished cooking. I sprinkle sage and parsley in the pot maybe about 1 TB each.

Then I add homemade gluten free and lactose free cream of mushroom and cream of chicken soup (these soups I make from recipes on the internet and I do leave out some of the ingredients that they say, but I am trying to just get that creaminess for my recipe) until my soup seems thick enough.

Serve over white jasmine rice. It is so delicious that my whole family loves it. It's sort of a creamy chicken stew. Like I said before, I don't measure portions, but I do measure about 1/2 cup white rice for myself and eat about 2 cups of the stew. I eat this a few times a week and it keeps me from getting bored and I have no ill effects from the meal. I hope this gives you some ideas and best wishes with this diet:)

Posted 8/12/2013 3:29 PM (GMT 0)
Hi ChattDana. Thanks. Yummy food -- makes me hungry just reading about it . 🌺. You cook very close to the way I do now but I'm willing to try Scott's eating plan as its seems easy, and simple too. Yes, I love ginger and herbs , mushroos etc. and use everyday We will give it a try without the add on's for a while. Can't lose by trying it . Thanks. Wish you the best ! 🌻 Appreciate your recipe. Pat
Posted 1/7/2014 3:23 PM (GMT 0)
Any updates on how you all are doing on the diet?
Posted 1/7/2014 3:34 PM (GMT 0)
You can improve the digestibility of the rice by reheating it in extra liquid. Then it doesn't get all clumpy.

Fast Tract has enabled me to stay off ppi and h2 blocker meds for over a year now. The education I received from this eating system is priceless.

Post Edited (sunbeam48) : 1/7/2014 8:38:05 AM (GMT-7)

Posted 1/8/2014 4:01 AM (GMT 0)
Hi Gondore. I've been doing well with Fast Track. I only rarely get problems with reflux, and it's when I combine too much fat and too much fiber. I get bloated and then have problems with reflux. I've found that I need to cook my veggies until they're soft, not crunchy. They seem to digest faster and don't cause bloating.

I'm still doing the diet I described above (weighing my food and such, but I know that's not for everyone), although I've decreased the olive oil a little (now 2 TEAspoons per meal instead of 1 TABLEspoon).

I wish you the best of luck! Let me know if you have any other questions.

Scott
Posted 1/9/2014 12:10 PM (GMT 0)
Hello SmbBoise! Thank you for sharing your experience!
I am from Russia. I have severe GERD and LPR (hoarsness, chest pain, sore throat etc)/
I bought both books by dr/ Robillard and i am trying to stick with the diet.

Please, share how did you manage to avoid sweet things (chocolate, ice-cream etc)? I usually finish my meal with smth sweet and i can't to refuse it. Sweets are my greatest temptation :(

Once i hold the diet about a week - but didn't see much approvement, so i gave up. Maybe i should wait not less then a month. But it is hard to refuse sweet things again.
So i wonder how long it will take me to feel the benefits of the diet...


Thank you!
PS Sorry for my bad english.

Post Edited (Pompadur) : 1/9/2014 5:34:04 AM (GMT-7)

Posted 1/9/2014 9:10 PM (GMT 0)
Hello Pompadur. I began a Paleo Diet almost 9 years ago. Before then, I was a sweet junkie, like yourself. I felt so addicted to sweets. I also felt terrible most of the day -- sugar highs and the crashes that would inevitably follow. I had bad anxiety, and it was almost constant.

So I was desperate for some solution. I came across an article that said a Paleo Diet might help people with anxiety and depression. I had nothing to lose, so I gave it a shot. The first two weeks were VERY difficult. I felt sick, which was bad. But the cravings for sweets were really bad. Once I got through those two weeks, I felt SO much better. No more anxiety. No more sugar highs and crashes. My mood improved dramatically. And I lost about 30 pounds. I went from 175 lbs to 145. I'm still at the same weight, 9 years later.

Although I'm still mostly paleo, I've made a few changes here and there. I've found that I feel much better when I include some starch in my diet. So I eat a little rice with each meal. And I've noticed that I can think more clearly if I don't eat a lot of fat. My LPR/reflux is also much better when I keep my fat at a reasonably low level (not too low, because I don't feel satisfied).

My advice to you is this:

1. Give up all sweets. If you feel yourself craving sweets, have a piece of fruit (whole fruit, NOT dried fruit or fruit juice).

2. Eat 5 small meals a day, spaced about 3 hours apart.

3. Eat some lean protein with each meal. I prefer chicken legs (without skin) and salmon. Also include some starch, and plenty of well-cooked vegetables. The protein and veggies will fill you up and keep you satisfied. Include moderate amounts of good fat with each meal, like a teaspoon or two of olive oil or canola oil; or some nuts.

4. Commit to the diet for at least 3 weeks. I'm confident you'll feel so much better.

5. Cooking and preparing plenty of food is very important. You need to have food ready to eat at each meal. Because if you don't, and you get hungry, you will probably go for fast food, which is usually junk food. I cook enough chicken, fish, rice and veggies to last me 3 or 4 days.

I hope this helps. Let me know how you progress. I'm on the other side of the planet, but I can offer moral support!

Scott
Posted 1/10/2014 12:38 AM (GMT 0)
For something sweet, Splenda is recommended in the Fast Tract book. The author says this product just passes through your body, so it is fine to use.
Posted 1/10/2014 6:02 AM (GMT 0)
Thank you very much for help Scott! Your advices are extremely helpful! (thank God for internet that connects people from all over the world!)

For now i decided to use some nuts and 3 dried dates per day as sweets (Norm Robillard allows dates in small quantities).

You know i have anxiety too... And even more - i feel fear more often then average people. Of course as persistent chronic condition as GERD is doesn't add bravery. When i feel better - i am trying to be optimist, but when i feel worse - i feel desperate (fear of canser etc.). I think it's more or less usual for people facing any health issues.

I've read a lot of books - "GAPS diet", "Your Personal Paleo Code" the latest book by Chris Kresser and 2 books about GERD by Norm Robillard. The one thing that is the same for them - carbs provoke health and mental problems due to the malabsorption. So i hope to manage my anxiety through the diet also - your experience is very encouraging. I decided to choose the book of Norm Robillard for now as a guide (to solve GERD problem) and keep Paleo Code in mind for future. I will stick to the diet for 3 weeks as you say - and see what next.

sunbeam48, yes, i 've read also that Norman Robillard allowed dextrose/glucose. The Fermentation Potention of glucose is 0, so it must be safe. I already bought dextrose (actually i ordered it in IHerb - maybe you know this american shop, it is great and they ship all over the world). I will keep dextrose for the cases of emergency to eat smth sweet. In any case it is better than sugar or agave nectar.

Alexandra
Posted 1/10/2014 1:39 PM (GMT 0)
Hello SmbBoise,
Thank you for your response. I was wondering if any of you had breathing problems along with your Lpr... Mainly like a shortness of breath feeling when inhaling?
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