Clean Gut by Alejandro Junger MD (2013): What to eat and foods to avoid

by Penny Hammond on June 24, 2013 · 46 comments

in Diets

Clean Gut - book by Alejandro Junger MDClean Gut (2013) is a plan to repair leaky gut and dysbiosis, to improve your general health -

  • 80% greens and vegetables, 20% protein and good fats
  • Repair your gut by avoiding difficult-to-digest foods including starches, beans, most fruits, dairy, grains, factory meats, sugars, alcohol, caffeine
  • Food combination recommendations
  • Add back gluten and dairy to test them

Below is a description of the food recommendations in the book. There’s a lot more discussed in the book, which is a successor to the bestselling Clean.
Get a copy of Clean Gut for details of why a healthy gut is vital to your health, and recipes

The reasoning behind Clean Gut

The book argues that what we call diseases are really just different forms of survival mechanisms for our body.  Before chronic disease comes systemic inflammation. But before systemic inflammation comes gut dysfunction. Gut damage from leaky gut (hyperpermeability) and dysbiosis  allow toxins to enter the body and cause havoc. This book discusses how to heal the gut and intestinal flora to improve your general health.

Clean Gut diet plan – food list

There are general Clean Gut diet guidelines for phases 1 and 2, and specific guidelines for each:

Phase 1 – 21 days – drink a liquid breakfast and eat meals from the Clean Gut diet, as well as taking recommended supplements and practicing specific activities to enhance the process of gut repair

Phase 2 – 7 days – reintroduce foods into your diet over the course of a week, which will allow you to identify the foods that do not promote long-term gut health

Also guidelines for testing triggers and for a lifetime diet

Clean Gut general guidelines

Eat  |  Avoid

Clean Gut foods to eat during the program – general – “The Clean Gut Diet”

  • Fill 80% of your plate with greens and vegetables (raw, steamed, baked, cooked) and 20% with protein and good fats (meat, fish, avocado, etc.)
  • Stop eating when you are 80% full – this will help your body digest more easily
  • Daily protocol
    • First thing in the morning, have a glass of water with half a squeezed lemon
    • For breakfast, have a green shake plus supplements. There are recipes in the book and at www.cleangut.com. Ideally you should vary the shakes. If you have nut allergies, use sunflower seed butter or coconut manna instead, or omit them
    • For lunch, have a meal from the Clean Gut diet (guidelines aren’t clear)
    • For dinner, have a meal from the recipes, consisting of an entrée-size salad
    • There’s also a supplement protocol to go with these meals
  • Combine mindfully for better digestion
    • Pair vegetables and greens with animal protein (fish, meat, eggs)
    • Pair vegetables and greens with vegetable protein (e.g. lentils, quinoa)
    • Don’t pair animal protein and vegetable protein – e.g. don’t pair chicken and quinoa, instead eat chicken and veggies or quinoa and veggies
  • Vegetables
    • Whole vegetables, preferably organic and local
    • Raw, steamed, sautéed, juiced, or roasted
    • Acorn squash, arugula, asparagus, avocado, baby greens, bean sprouts, bok choy, broccoli, butternut squash, cabbage, napa cabbage, carrots, cauliflower, celery, chard, cucumbers, delicata squash, fennel, kabocha squash, kale, kohlrabi, leeks, lettuce, mushrooms, onions, parsnips, green peas, bell peppers, hot peppers, pumpkin, radish, scallions, shallot, snow peas, spaghetti squash, spinach, tomato, yellow squash, zucchini, etc.
    • Squash, tomatoes, etc.
    • Seaweed and water vegetables – e.g. dulse, nori, spirulina powder
  • Fruit
    • Only fresh and frozen berries, lemons, and limes
    • Preferably organic and local
  • Dairy substitutes
    • Unsweetened and free of xanthan gum
    • Hemp milk
    • Nut milks – almond milk, hazelnut milk, walnut milk, etc.
    • Coconut milk, coconut water, coconut oil, coconut butter – unsweetened, no added flavor, organic when possible
  • Eggs
    • Organic or pasture-raised eggs
  • Grains
    • Quinoa – go easy on these and lentils, only a side serving a day
  • Meat and fish
    • Fish – Fresh or water-packed cold-water fish – anchovies, cod, halibut, kippers, mackerel, pike, salmon, sardines, tuna, trout, etc.
    • Wild game – bison, elk, pheasant, rabbit, venison, etc.
    • Meats – lamb, small amounts of grass-fed beef. Preferably organic, pasture-raised, and grass-fed – check out www.eatwild.com for a state-by-state listing of organic and grass-fed animal products
    • Poultry – organic chicken, duck, organic turkey, free-range sugar-free turkey bacon
  • Vegetable proteins
    • Legumes – split peas, lentils – go easy on these and quinoa, only a side serving a day (note – soy foods such as tofu are not permitted)
    • Bee pollen
    • Spirulina, blue-green algae
  • Nuts and seeds
    • Go easy on nuts – only a handful a day
    • Raw varieties free of preservatives, salt and sugar
    • Nuts – almonds, brazil nuts, cashews, coconut, macadamia nuts, pecans, pistachios, walnuts, etc. (No peanuts)
    • Seeds – chia seeds, hemp seeds, sesame seeds, sunflower seeds, etc.
    • Nut and seed butters – almond butter, cashew butter, tahini, etc. – unsweetened, unsalted, raw or dry-roasted, organic when possible
    • Nut and seed flours and meals – e.g. almond flour, flax meal
  • Fats and oils
    • Look for organic expeller and cold-pressed, unrefined oils
    • Almond oil, avocado oil, coconut oil, flax oil, extra-virgin olive oil, pumpkin oil, safflower oil, sesame oil, sunflower oil, walnut oil
    • Avocados
  • Fermented foods
    • Kimchi, sauerkraut, etc.
  • Drinks
    • Filtered, seltzer, and mineral waters
    • Green and white teas
    • Herbal teas
    • Yerba maté
    • Coconut water
    • Green juices
  • Sweeteners
    • Stevia, xylitol, Lakanto
  • Condiments and pantry
    • All herbs , including bay leaf, basil, chives, cilantro, dill, mint, parsley, rosemary, sage, thyme
    • All spices, including cardamom, cayenne, cinnamon, cumin, curry powder, ginger, lemongrass, nutmeg, paprika, red pepper flakes
    • Black pepper, free-range or organic broth, capers, raw carob, raw chocolate/cacao (dairy- and sugar-free), coconut liquid aminos, fish sauce (Red Boat brand), unsweetened ketchup, miso, stone-ground mustard, nama shoyu, olives, sea salt, wheat-free tamari, vinegar
    • Plant-based protein powder – rice, hemp, or pea based, no soy
    • Nutritional yeast

Clean Gut foods to avoid during the program – general

  • Vegetables
    • Beets, corn, potatoes, sweet potatoes, yams
    • Creamed vegetables
  • Fruit
    • All fruits except berries, lemon and lime
    • Fruit juice
  • Dairy (note – dairy will be tested in phase 2)
    • All milk products – butter, cheese, cottage cheese, cream, ice cream, milk, yogurt
    • Nondairy creamers
  • Grains (note – gluten will be tested in phase 2)
    • All gluten-containing grains, including barley, rye, spelt, triticale, wheat
    • Other grains and pseudo-grains, including amaranth, buckwheat, kamut, millet, oats, rice – even if gluten-free
  • Meat and fish
    • Factory-farmed meats
    • Processed meats – canned meats, cold cuts, frankfurters/hot dogs
  • Vegetable proteins
    • All beans (not quite clear how you demark between beans, which aren’t allowed, and lentils and split peas, which are – for example, are black-eyed peas okay?)
    • Soybean products, including tofu, soy milk, edamame, soy-based ice-creams,  soy sauce and soybean oil in processed foods
  • Nuts and seeds
    • Peanuts and peanut butter
  • Fats and oils
    • Butter, canola oil, margarine, processed oils, shortening
    • Mayonnaise, salad dressings, and spreads
  • Drinks
    • Alcohol
    • Coffee and caffeinated beverages
    • Soda pop and soft drinks
    • Fruit juices
  • Sweeteners
    • All processed sugar
    • Refined sugar – brown sugar, high-fructose corn syrup HFCS, white sugar
    • Agave nectar, evaporated cane juice, honey, maple syrup
    • Juice concentrates
    • Equal, Splenda, Sweet’N Low
  • Condiments and pantry
    • Regular chocolate (with dairy and sugar)
    • Barbecue sauce, chutney, ketchup, relish, traditional soy sauce, teriyaki sauce
    • Protein powder – soy based
  • Foods with preservatives, dyes, MSG

Clean Gut program phase 1 foods

This phase lasts for 21 days

Some foods, like beans and certain fruits, are excluded because they are difficult to digest or high in sugar, even though they are the staple of most healthy diets. Once you’ve completed the Clean Gut program, they can be reintroduced into your regular diet

Clean Gut phase 1 foods to eat

Clean Gut phase 1 foods to avoid

Clean Gut phase 2 – reintroduction

The reintroduction process is the last stage of the Clean Gut program, on days 22-28. While staying on the Clean Gut diet, reintroduce gluten and dairy over seven days. The purpose of the process is to identify your toxic triggers – foods that cause inflammation, acidity, irritation, or indigestion; also allergic reactions, food sensitivities, autoimmune reactions, mood swings, bloating, fatigue.

Gluten and dairy are the most common toxic triggers. Others are processed sugar, caffeine, and alcohol

Clean Gut phase 2 – foods to eat

  • Keep a journal to record any reactions you might have to the foods you reintroduce – anything that happens shortly after eating the food, energy levels, bowel movements, sleep, emotions
  • On the first and second days (days 22 and 23), eat gluten 2-3 times a day for two days, as well as general Clean Gut diet Foods to Eat (above). Don’t include dairy or other excluded items yet
  • On the third and fourth days (days 24 and 25), eat from the Clean Gut diet Foods to Eat (above), without any gluten
  • On the fifth and sixth day (days 26 and 27), eat simple dairy foods (e.g. milk, cheese) 2-3 times a day for two days, as well as general Clean Gut diet Foods to Eat (above). Don’t include gluten and don’t include other excluded items yet – so stay away from cereal, ice cream, and baked goods at the moment
  • On day 28, reflect on how your reactions to the reintroduced foods have been. If you had no reaction, you can keep it in your diet. If you had a mild reaction, rotate your choices of foods so that you don’t eat the irritating ones more than once a week. If you had a strong reaction, remove the food from your diet

Clean Gut phase 2 – foods to avoid

Potentially healthy or toxic foods to test after phase 2

Once you’ve finished the program, you can test other foods apart from gluten and dairy. Other foods that are commonly healthy for some and toxic triggers for others include:

  • Corn
  • Eggs
  • Soy
  • Red meat
  • Nightshade vegetables (potatoes, tomatoes, peppers, eggplant)

As you’ve been avoiding corn and soy, you can test it at the end of the program. If you want to test eggs, red meat, and nightshade vegetables, avoid them for say 2-3 weeks and then reintroduce them for two days, one at a time while eating only Clean Diet foods, to find out your reaction.

Lifetime diet

  • Fill 80% of your plate with greens and vegetables (raw, steamed, baked, cooked) and 20% with protein and good fats (meat, fish, avocado, etc.)
  • Stop eating when you are 80% full – this will help your body digest more easily
  • The Big Three – processed sugar, caffeine, and alcohol – remove dependency
    • Crowd out – eat good quantities of healthy food each day so you have less room for these foods
    • Pulse out – remove them from your diet for a period of time, so you can feel and remind yourself of the full effects. Do this regularly, for one week or one month
    • When you do eat these foods, enjoy them, and be aware of the present moment with each bite or sip
  • General food guidelines
    • Fruits and vegetables – purchase organic or chemical-free fruits and vegetables
    • Meat – purchase organic, pasture-raised, and grass-fed
    • Fish – purchase smaller, cold-water fish, such as listed above in the general what to eat guidelines
    • Eggs – purchase organic, free-range, and pasture-raised eggs
    • Grains – If you’ve reintroduced grains and found that they work for you, consider including nongluten grains in your diet, such as quinoa, millet, buckwheat, and rice
    • Oils and fats – look for organic expeller and cold-pressed, unrefined oils. Oils such as lard, coconut oil, and ghee are higher in saturated fats and better for high-temperature cooking. Olive oil is good for medium-temperature cooking but is best used in salad dressings or as a condiment. Nut and seed oils should not be used for cooking, instead use them in cold preparations
    • Nuts and seeds – look for raw varieties free of preservatives and sugar
  • Alternative eating habits to try
    • If you typically eat meat at most meals, take one weekend to go vegetarian. Then try it for one week. See how your body reacts
    • Once every month, for 2-4 days, go completely grain-free, both gluten and nongluten varieties. Or try removing grain for 2 weeks to see how you react
    • Try soaking grains overnight before cooking will make them easier to digest
    • Beans, lentils, and legumes can be difficult for many people to digest. Try soaking them first overnight to see if they’re any easier to digest
    • Nuts and seeds can often be difficult to digest – soaking them for a few hours can help. If you feel heavy after eating them, reduce the amount you include in your diet. If you frequently snack on nuts and seeds, try reducing your quantity and frequency to one handful every other day, and see if this improves your digestion
    • Try using coconut oil for one week – cook with it, use it as a skin moisturizer, and add it to your shakes and recipes
    • Try removing corn and soy for two weeks
    • Try adding probiotics – a cup of raw, unpasteurized fermented vegetables, kimchi, or sauerkraut each day to your dinner for a week. Or add low-sugar probiotic drinks. Also add small amounts of kefir made from goat’s milk or cow’s milk if dairy is not a trigger food for you
    • Try adding 1-2 servings a day of a fresh green juice or green smoothie for two weeks
  • Mind your food combinations and don’t food bomb
    • A food bomb results from mixing too many different types of food together in one meal, and often happens on holidays. Each type of food requires different enzymes in order to be digested, so mixing too many together at once causes poor digestion and creates fatigue
    • Eat nonstarchy vegetables and leafy greens with animal protein, grains, rice, legumes, and starchy vegetables
    • Avoid eating animal protein with grains, rice, or legumes
    • Eat fruit alone
  • Have a shake a day from the Clean Gut shake recipes

Health benefits claimed in Clean Gut

The diet in this book claims to reduce the risks for: abdominal distention, aches and pains, food allergies, seasonal allergies, arthritis, asthma, autoimmune diseases, back pain, bad breath, bloating, body odor, cancer, cholecystitis, constipation, cramping, Crohn’s disease, depression, diabetes, diverticulitis, dysbiosis, eczema, gas, gastroesophageal reflux GERD, gluten sensitivity, Hashimoto’s thyroiditis, heart disease, hemorrhoids, hormonal imbalances, infertility, inflammatory bowel disease IBD, insomnia, iritis, irritable bowel syndrome IBS, lack of libido, leaky gut / hyperpermeability, mood swings, peptic ulcers, skin lesions, tiredness/fatigue, ulcerative colitis, yeast overgrowth; also premature aging

As always, this is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. Consult your doctor before starting a new diet. This page describes what the authors of the diet recommend – Chewfo is describing the diet only, not endorsing it.

Get a copy of Clean Gut for details of why a healthy gut is vital to your health, and recipes

Buy now from Amazon
Also see www.cleangut.com for recommended supplements and recipes.

How has this diet helped you? Please add a comment below.

{ 46 comments… read them below or add one }

Ana T Rodriguez October 2, 2013 at 9:06 am

I am doing the clean gut diet at the present moment, and I have one question the book said that we should eat 5 time a day but I don’t see what are the other food we can eat, the book only mention shakes lunch dinner but no shacks. I am using the nuts and berries as snack. I that ok?

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Penny Hammond October 2, 2013 at 7:33 pm

Generally Dr. Junger refers to having 3 meals a day, some of which may be liquid meals. Could you let me know where in the book it says to eat 5 times a day?

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Joyce October 5, 2013 at 12:08 pm

I would like to start this protocol but I have issues with most protein foods except beef, bison and elk meats. Ie. no nuts, soy, chicken, eggs, beans,etc. I have had reactions to “green”supplements ‘ probiotics and even magnesium. I’m afraid of taking pills of any kind as I react to many of them, esp. Antibiotics. Should I take it slow and introduce these supplements one at a time until I see how things go?

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Penny Hammond October 6, 2013 at 8:26 am

Sorry to hear about all your reactions. It sounds like you really need this diet to heal your gut!

This diet is asks you to eat mostly vegetables, 80% of your diet. For protein, it asks you to limit some of the foods you react to, like nuts, and avoid others, like soy and beans. If beef, bison, and elk work for you, use them as your proteins.

Dr. Junger points out that each person is different so the best supplement programs will be tailored to your specific history and nutritional needs (p. 132). He recommends getting tested to see which supplements you need – if you’re extremely reactive it may be worth doing this to allow you to concentrate on mending nutritional gaps so your gut can heal faster.
I concentrate on the food part of diets, rather than supplements, but for the supplements Dr. Junger lists on p.132 (which he says most people need), introducing them one at a time sounds like a good idea in your case.

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Darlene May October 6, 2013 at 9:03 am

I have been on Dr. Junger’s program for one week now and have lost 9 lbs. I am absolutely thrilled with these results. I am not hungry all the time and I don’t have the food cravings in the evening. I believe this is the result of the elimination of sugar. I am having so much fun trying new recipes and have inspired my husband to join me. I feel fantastic both physically and mentally. What I plan to do is stick to phase 1 and skip phase 2. I don’t want to reintroduce food to identify my toxic triggers – foods that cause inflammation, acidity, irritation, or indigestion; also allergic reactions, food sensitivities, autoimmune reactions, mood swings, bloating, fatigue. I don’t ever want to feel any of that again. Thank you Dr. Junger for showing me the way.

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Penny Hammond October 6, 2013 at 9:20 am

How wonderful that the results have been so good for you!

While I understand that it’s an incredible relief to get rid of your symptoms, I suggest that you consider reintroducing foods to find out which ones are your personal toxic triggers. They aren’t the same for everybody. Eating just the phase 1 foods can be very limiting, especially socially, and you may be avoiding foods that are potentially healthful for you. It can also be empowering to know exactly which foods are your own personal toxic triggers – that allows you to concentrate your vigilance on your true enemies, rather than watching out for a very large group of foods you’re avoiding on phase 1.

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Darlene May October 7, 2013 at 10:52 am

Thank you so much for your prompt reply. I will try introducing some foods, but will eat gluten free. I do have sugar issues and without the starches, I am finding things so much easier. I am scheduled for blood work next week and then I will find out from the doctor if there is any improvement.

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TJ Eiford November 18, 2013 at 11:26 am

What about whey protein isolate?

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Penny Hammond November 18, 2013 at 5:56 pm

Whey protein isolate is a dairy food, which should be avoided in phase 1 of this diet, and reintroduced only if dairy has been tested and passed.
As it’s highly processed, it’s possible that this could cause issues – this diet recommends eating “real” foods.

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Gloria December 8, 2013 at 9:17 pm

I have problems with excessive belching after eating, I never know for sure the triggers food since it happen with the same foods and sometimes it doen’t. Vegetables might be triggers, is better rosted or cooked than raw?

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Penny Hammond December 15, 2013 at 9:38 am

Cooked vegetables may give you less belching than raw, as they’re often easier to digest. But the author of this diet suggests eating raw vegetables as well as cooked.
Try chewing your food well, as this makes it easier for your digestive system to work on foods, and means you’re eating more slowly and possibly swallowing less air. Also try avoiding carbonated drinks.

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Kim January 9, 2014 at 12:10 pm

I tried starting my program today and I am already so discouraged. I threw up the shake I made, creamy blueberry and I can’t seem to figure out why I am the only one to comment on the this? I have never tasted anything this awful in my life. I tried so hard to eat it. I am desperate to fix my health issues, but I don’t know what to do now. Any advice is appreciated. Thanks.

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Penny Hammond January 9, 2014 at 6:47 pm

Sorry to hear that.
What didn’t you like in the shake – the texture/thickness, or the flavor?
Thickness – try adding more liquid
Taste – try one of the other recipes (look to see if you like all the ingredients), or add an ingredient which you like the taste of (e.g. cocoa powder) that’s in another shake recipe, or substitute an ingredient that’s in another recipe, e.g. coconut milk instead of almond milk.
You could also try drinking it slightly warm.

Keep in mind that Dr. Junger suggests you vary the shakes so you’re not having the same foods all the time – try to find a few that you like.

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Anna January 12, 2014 at 6:06 pm

Hi, I just read the book. Maybe it just went totally over my head, but what on earth are we supposed to do for lunch and dinner? I get the supplement protocol. Can anyone explain:

For lunch, have a meal from the Clean Gut diet (guidelines aren’t clear) *****
For dinner, have a meal from the recipes, consisting of an entrée-size salad *****

For lunch, the guidelines AREN’T clear. I see the recipe section… are we supposed to just pick a recipe and have that? Where does the 80/20 come in?

For dinner, have a meal from the recipes and make it INTO an entree-sized salad? Or, have a recipe from the recipe section WITH a salad? I am so, so very confused.

Can anyone clarify this please? Thanks!

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Penny Hammond January 13, 2014 at 10:13 am

In phase 1:

Lunch should be “A meal from the Clean Gut Diet” (p.98) – this is what’s listed in the general “what to eat” section above – following the 80-20 rule, eating only permitted foods, and combining foods using the guidelines of which foods should be eaten together.
As this doesn’t say you have to follow the recipes, you get a certain amount of flexibility in what to eat. Have a look at the recipe section – if you want to eat something from the recipes that meets these guidelines, go ahead, or you can create your own meal from the guidelines.
The recipes in the book should all contain only permitted foods and combinations – it’s up to you to keep an eye out for having 80% of your plate filled with greens and vegetables.

Dinner should be “A meal from the ‘Recipes’ section consisting of an entrée-size salad, plus supplements.” (p.98)
It looks like you should be picking one of the salad recipes (pages 203-209), but that’s a very limited selection, only 7 salads. My assumption looking at the description and recipes is that you should have a meal that’s mainly raw salad, but that can contain a small amount of easily-digested protein such as salmon or chicken. If you want to go outside the strict guidelines of following the recipes section, you could use the salad recipes as guidance to creating new salads that meet the “what to eat” requirements.

In phase 2:
Follow the guidelines above for lunch and dinner, adding foods that you’re reintroducing.

Hope that helps, let me know if anything isn’t clear.

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Chuckwalla January 12, 2014 at 10:48 pm

Is tofu an acceptable food during the 21 day cleanse? It seems that it would fall into the vegetable protein category, but soy products were on the foods to avoid list.

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Penny Hammond January 13, 2014 at 10:18 am

You’re right, it’s a vegetable protein but Dr. Junger says to avoid soy products – so it’s not an acceptable food.
For an explanation, see http://www.cleanprogram.com/media/files/cleanse-why-not.pdf

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Cathy P January 18, 2014 at 4:59 pm

Just wondering why fruits other than berries are not allowed during the 21 day cleanse. Also, are strawberries okay? They are not mentioned in any of the recipes so I’m unsure. Thanks!

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Penny Hammond January 19, 2014 at 12:01 pm

Dr. Junger says “if you have an overgrowth of yeast, a frequent situation after antibiotic use, you may be throwing logs onto the fire. The sugar in fruit is on the list of a yeast’s favorite desserts.”
Berries, lemons, and limes are allowed because they’re low-sugar. Other fruits are excluded during the cleanse to reduce yeast overgrowth.

The only berry listed in the book are blueberries. Strawberries are usually considered a berry, and they’re not listed as “don’t eat”, so I assume you could eat them in moderation on this diet.

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Lucy January 21, 2014 at 9:22 pm

I love the logic behind this program. Fix the gut and you solve a lot of problems. I am in week 2 and feel wonderful. I am also finding it easy to adhere to. But sometimes, I wonder if this book was quickly thrown together. I agree with a recent poster — the blueberry shake is inedible. It must be a mistake. And the shake options are very limited, esp. since Dr. Junger asks that you drink a green shake every morning. I’ve been drinking the shake with spinach, avocado, cashews and I’m totally over it. Wish there were more options.

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Jen January 28, 2014 at 3:14 pm

This book was a life changer for me! I found that my primary migraine trigger is gluten, and dairy is also a headache trigger. I have completely eliminated them, permanently, from my diet. I believe 100% that leaky gut exists and is the source of more problems than I could have imagined. Had I not been so desperate to cure my headaches (I had a headache every minute of every day for three months with 2-3 migraines a week when I reached my desperation point), I would have never tried it – because I don’t ever have issues with my stomach, such as an upset stomach. Luckily, I found a holistic doctor, who explained leaky gut to me. I took it upon myself to learn more and bought the book. I did the strict 21 day cleanse even though (in all honesty) I didn’t like the shakes. Like some other posters, I drank the same one every day. I was sick of it by the end, but I toughed it out. I couldn’t tolerate the spirulina (headache!), but I did well with spinach. I also had some difficulty with a couple of the supplements and couldn’t take a few of them.

I guess my point with all of this is, try as best you can to get through the 21 day cleanse, as written, but you also have to do what works for your body. Try to do it as closely as you can. If your body won’t tolerate something, that’s one thing, but if your tastebuds are giving you issues, push through…it’ll be worth it! My migraines are GONE. My headaches are SIGNIFICANTLY reduced. Most of the time, I am headache-free, but I am still getting one a day (working on finding the trigger). I have decided to stay gluten-free, dairy-free, mostly grain-free and refined sugar-free. I am trying to stay with the correct food combinations as well. I don’t miss any of the foods I have elminated because the other option is….headache!

I have three friends now reading the book and their jaws dropped, as mine did, when they learned how it all comes down to your gut! :)

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Penny Hammond January 29, 2014 at 7:34 am

Wow, what a relief that must be!

For your only remaining headache, look at habits and situations that may be triggering it – which could be environmental, food, or stress. Dr. Junger covers environmental and other other toxic factors in his earlier book, Clean.

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Shannon February 23, 2014 at 8:44 am

Are dates and date syrup acceptable snacks and/or sweeteners during the Clean Gut cleanse?

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Penny Hammond February 23, 2014 at 10:31 am

Dates are fruits, and the only fruits allowed in the cleanse are fresh and frozen berries, lemons, and limes. Any other fruits, including dates, and any caloric sweeteners, including date syrup, are not to be eaten in phase 1 or phase 2.

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Deborah February 24, 2014 at 4:31 pm

I will start the 21 day gut cleanse 1 march. Is marmite permitted?
Thanks

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Penny Hammond February 24, 2014 at 9:29 pm

The book talks about how “viruses, parasites, yeast, and pathogenic bacteria—or the lack of good bacteria, are associated with many more problems than we ever thought” (p.42). Many cleanses ask you to exclude yeast completely.
There are a number of recipes in the book which contain nutritional yeast, but that’s a deactivated yeast. The main ingredient in Marmite is yeast extract – but I can’t find any clear guidance on whether it’s active or not.
So… maybe try not to have Marmite during phase 1 or phase 2, but reintroduce it after phase 2.

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Marla Sloan February 26, 2014 at 12:10 pm

Why are eggs included in the clean gut program and not in the clean program? In the clean program we were told not to eat eggs in phase 1. Why the change?

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Penny Hammond February 26, 2014 at 6:19 pm

Dr. Junger lists eggs as a possible allergic or toxic trigger in Clean and Clean Gut. He also lists a number of other foods as not to eat in Clean but okay in Clean Gut (including chicken and meat). Generally, it looks like he’s assuming you’ve already followed Clean and already know your triggers – and avoiding them. Also, he’s advising eating pastured eggs and meat, which may have different properties than factory-raised equivalents.
It wouldn’t be the first time a diet writer has changed their position over time as they learn more. But it could just be based on the assumption that you’ve already worked through the basic Clean and are ready for the next steps.

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Adrian April 9, 2014 at 2:10 am

How can you and the author possibly assume one would have read the clean book before reading clean gut? That’s absurd and would want my money back. I’ve been following this program to the T for the last 28 days, reintroducing foods, etc, and haven’t found a significant change with any of my auto immune problems (I have a disease called dermatomyositis). I’ve spent almost 3000 dollars on food and supplements, changing everything out for organic and clean foods/spices, u name it. I’m going to continue testing foods, but even the program in itself, the foods it tells you to eat, u may have a food allergy to those as well!

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Penny Hammond April 10, 2014 at 9:56 am

Clean Gut only covers food; there are often environmental factors which can trigger health conditions which is why Clean Gut won’t necessarily be effective on its own.

You’re right, the program may not work for people who have allergies or intolerances to the recommended foods – however, these are foods that people tend not to be sensitive to.
If you’re really interested in detecting your food allergies/intolerances in case it’s food rather than environment that’s causing your autoimmune problem, have a look at Food Allergies and Food Intolerance by Jonathan Brostoff – I used it many years ago to discover my own intolerances, it’s not exactly easy to do (especially if you tend to eat with other people) and it can take a while to test thoroughly, but it can really help pinpoint unusual triggers.

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Sarah Aspinall February 26, 2014 at 4:50 pm

I have started the 21 day cleanse in the clean book. So far so good. The creamy blueberry shake on page 248 was impossible to make. I have a Vitamix. Is it 1.5 cups coconut or coconut milk? It says coconut but there is no liquid so I added water to be able to mix it. Was that a typo?
Also is the clean gut book much different? I have both. Should one do the clean cleanse first then the clean gut or what is suggested. Thank You
Looking forward to seeing what happens on the cleanse.
Sarah

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Penny Hammond February 26, 2014 at 6:12 pm

There’s nothing in Dr. Junger’s website to show errata in the book, but it sounds like that’s one of them (it was also pointed out by a reviewer on Amazon). Looking at the ingredients, that would make an extremely solid shake! You could try with coconut milk or coconut water, similar to the other recipes.

The author suggests trying Clean first – it has much more than just dietary advice, it claims to help you to reduce toxins in your whole environment. Clean gut is the “advanced” course focusing on diet alone.

Good luck with the cleanse!

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Grace March 3, 2014 at 10:52 am

Does it matter what your blood type is?

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Penny Hammond March 3, 2014 at 11:45 am

This book doesn’t talk about blood types at all.

The most popular book on diet and blood types is Eat Right 4 Your Type by Dr. Peter D’Adamo.

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Ericca March 6, 2014 at 11:12 am

I am a vegetarian but I know I eat way to many processed foods and that it’s causing health issues. My only question is can you get sufficient protein when eating only a side of quinoa, lentils or split peas per day? Thanks so much for a great synopsis of the book and great responses to the questions people have asked here.

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Penny Hammond March 6, 2014 at 12:19 pm

If you can eat eggs, they’re allowed on this diet (organic or pasture-raised).
Bee pollen, spirulina, and blue-green algae are also listed as vegetarian proteins, as are vegetarian protein powders (rice protein powder, hemp protein powder, and pea based protein powder).
Don’t forget that nuts and seeds contain protein as well.

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Angelina March 10, 2014 at 10:13 am

Hi
I am hoping to start this programme in a weeks time. However I am really going to struggle with having a meal for lunch. So I am going to have to have a shake for lunch and then the meal for dinner. I know this is not the programme but it’s the only way I’m going to be able to do it. Will it still have the same health benefits? Thanks

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Penny Hammond March 11, 2014 at 6:04 pm

That’s probably fine – I can’t see anything in the book about letting your digestive system rest for long periods of time, which might be a reason for having the green smoothie at breakfast instead of lunch.

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Kristin March 13, 2014 at 1:52 pm

Thank you for a wonderful summary on the book and the cleanse. Are you supposed to continue the supplements during phase 2 as well or take them only for the 21 days during phase 1? Thanks again!

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Penny Hammond March 16, 2014 at 10:39 pm

I’m glad you find this helpful. Unfortunately I only concentrate on the food side of diets, not supplements…

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Maria March 16, 2014 at 3:26 pm

My boyfriend and I are going to start this diet soon! We cannot afford $800 for the supplements/program…there is a health food store in town…would it be all right if we bought the supplements locally?

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Penny Hammond March 17, 2014 at 8:05 pm

I concentrate on the food side of diets, and don’t really look into the supplements. Try reading the recommendations in the book and finding something that matches them closely enough.
Good luck with the diet!

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cindy smith March 22, 2014 at 2:09 pm

I am on the third week of the program, and SICK of the smoothies. Can hardly get them down. But I am wondering about the tea. Book says herb tea, what is wrong with instant tea?? And WHAT is a green juice?

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Penny Hammond March 23, 2014 at 3:27 pm

Instant teas often contain artificial additives and preservatives – you’d have to be careful to find one where the only ingredient is herbal teas.

A green juice is what you get when you juice green vegetables without any fruits or non-leafy vegetables.

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JC March 22, 2014 at 2:25 pm

Pls. Is there anything else I can drink or eat in morning besides those shakes? I’ve thrown up every morning and tried everyone. :( Thank you.

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Penny Hammond March 23, 2014 at 3:25 pm

Sorry, but the shakes are the only alternative that the author gives for breakfast! As well as the recipes in the book, you could try the ones http://www.cleangut.com.

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