Tom Denham

Your gut flora adjusts to whatever you eat habitually. When you change your habits, your gut flora must adjust too, but those changes tend to be slow. Your digestion is probably disturbed right now because your gut flora is still good for your old diet, but has not grown in the proper ways to digest your new diet. That's why you need digestive enzymes and maybe probiotics. Many people can adjust without taking supplements, but for those who adjust slowly, the sensible thing to do is supplement. Many people no longer need supplements after their bodies have had enough time to adjust.

You can plug alcohol in to the schedule similar to any other food with the exception that you probably don't want to have a shot of whiskey at breakfast, a glass of scotch at lunch, and a glass of wine with dinner unless your lifestyle is friendly to drinking all day. Actually, a few servings of your favorite drink should give you an idea of how your body responds.
I was impressed with how much more detailed the reintroduction advice was in It Starts With Food than anything Dallas and Melissa had written before. Now I hear you guys asking for more details. Some of that is developing though our discussions here on the forum. I am kind of saying you may need to reintroduce for several days in order to have enough servings of a food to get a reaction if you are going to have one. And then I think you need several days of clean eating before testing a new food to let your body get back to baseline. If you crowd tests too closely together, you won't get as good an idea of how strongly something is affecting you.

Your gut flora adjusts to whatever you eat habitually. When you change your habits, your gut flora must adjust too, but those changes tend to be slow. Your digestion is probably disturbed right now because your gut flora is still good for your old diet, but has not grown in the proper ways to digest your new diet. That's why you need digestive enzymes and maybe probiotics. Many people can adjust without taking supplements, but for those who adjust slowly, the sensible thing to do is supplement. Many people no longer need supplements after their bodies have had enough time to adjust.

Your gut flora adjusts to whatever you eat habitually. When you change your habits, your gut flora must adjust too, but those changes tend to be slow. Your digestion is probably disturbed right now because your gut flora is still good for your old diet, but has not grown in the proper ways to digest your new diet. That's why you need digestive enzymes and maybe probiotics. Many people can adjust without taking supplements, but for those who adjust slowly, the sensible thing to do is supplement. Many people no longer need supplements after their bodies have had enough time to adjust.

You can plug alcohol in to the schedule similar to any other food with the exception that you probably don't want to have a shot of whiskey at breakfast, a glass of scotch at lunch, and a glass of wine with dinner unless your lifestyle is friendly to drinking all day. Actually, a few servings of your favorite drink should give you an idea of how your body responds.
I was impressed with how much more detailed the reintroduction advice was in It Starts With Food than anything Dallas and Melissa had written before. Now I hear you guys asking for more details. Some of that is developing though our discussions here on the forum. I am kind of saying you may need to reintroduce for several days in order to have enough servings of a food to get a reaction if you are going to have one. And then I think you need several days of clean eating before testing a new food to let your body get back to baseline. If you crowd tests too closely together, you won't get as good an idea of how strongly something is affecting you.

You can plug alcohol in to the schedule similar to any other food with the exception that you probably don't want to have a shot of whiskey at breakfast, a glass of scotch at lunch, and a glass of wine with dinner unless your lifestyle is friendly to drinking all day. Actually, a few servings of your favorite drink should give you an idea of how your body responds.
I was impressed with how much more detailed the reintroduction advice was in It Starts With Food than anything Dallas and Melissa had written before. Now I hear you guys asking for more details. Some of that is developing though our discussions here on the forum. I am kind of saying you may need to reintroduce for several days in order to have enough servings of a food to get a reaction if you are going to have one. And then I think you need several days of clean eating before testing a new food to let your body get back to baseline. If you crowd tests too closely together, you won't get as good an idea of how strongly something is affecting you.

You can plug alcohol in to the schedule similar to any other food with the exception that you probably don't want to have a shot of whiskey at breakfast, a glass of scotch at lunch, and a glass of wine with dinner unless your lifestyle is friendly to drinking all day. Actually, a few servings of your favorite drink should give you an idea of how your body responds.
I was impressed with how much more detailed the reintroduction advice was in It Starts With Food than anything Dallas and Melissa had written before. Now I hear you guys asking for more details. Some of that is developing though our discussions here on the forum. I am kind of saying you may need to reintroduce for several days in order to have enough servings of a food to get a reaction if you are going to have one. And then I think you need several days of clean eating before testing a new food to let your body get back to baseline. If you crowd tests too closely together, you won't get as good an idea of how strongly something is affecting you.

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Hi! I am a type1 and I have had the same wonderful results. I would experiment with bumping up your fats to keep you satisfied until your next meal. I keep to 1 or less servings of fruit a day -- typically berries or other in season fruits, nothing tropical.  I would also look at bumping up your protein too and possibly try roasted veggies, as they will give you a more 'full' feeling than say eating just a salad. One of the reasons why I mentioned that I keep my fruit servings to 1 or less a day is that many people have reported hunger later in the day if they have fruit with M1. 
 
Play around with your amounts until you reach a point where you are able to go 4-5 hours without being hungry. 

While working on The Whole30 book edits for our UK publisher, I began researching E numbers that would rule a product out on the Whole30. (Boy, your labeling isn't anywhere near as easy to translate with all these codes!) I thought you might find these helpful.
 
Note, I can't say for certain these are 100% of the E numbers to avoid. These are just the ones I researched with respect to specific off-plan ingredients. Feel free to post your own resources, or to request that I add to this list with other additives you discover in your own research.
 
Here is a list of E numbers you'd want to avoid on the Whole30, as these codes refer to either carrageenan, sulfites, or MSG:
 
E150b    Caustic sulphite caramel
E150d    Sulphite ammonia caramel
E220      Sulphur dioxide
E221      Sodium sulphite
E222      Sodium hydrogen sulphite
E223      Sodium metabisulphite
E224      Potassium metabisulphite
E226      Calcium sulphite
E227      Calcium hydrogen sulphite
E228      Potassium hydrogen sulphite
E407      Carrageenan
E620      Glutamic acid
E621      Monosodium glutamate
E622      Monopotassium glutamate
E623      Calcium diglutamate
E624      Monoammonium glutamate
E625      Magnesium diglutamate 
 
Here is a list of E numbers you'd want to avoid on the Whole30, as these codes refer to added sweeteners (natural, artificial, or sugar alcohols):
 
E420 Sorbitol - Sugar Alcohol
E421 Mannitol - Sugar Alcohol
E422 Glycerol - Sugar Alcohol
E950 Acesulfame K - Artificial Sweetener
E951 Aspartame - Artificial Sweetener
E952 Cyclamate - Artificial Sweetener
E953 Isomalt - Sugar Alcohol
E954 Saccharin - Artificial Sweetener
E955 Sucralose   - Artificial Sweetener
E956 Alitame - Artificial Sweetener
E957 Thaumatin - Natural Sweetener
E958 Glycyrrhizin - Natural Sweetener
E959 Neohesperidin DC - Artificial Sweetener
E960 Stevioside - Natural Sweetener
E961 Neotame - Artificial Sweetener
E962 Aspartame-acesulfame Salt - Artificial Sweetener
E965 Maltitol - Sugar Alcohol
E966 Lactitol - Sugar Alcohol
E967 Xylitol - Sugar Alcohol
E968 Erythritol - Sugar Alcohol

Sorry to hear about your troubles.
 
Think about cutting out the fruit and the nuts.for a bit.  They have been know to cause a lot of diggestive distress for many (including me)
 
Also remember raw veggies (aka salads) some people have some diggestive issues.  For instance my body cannot break down raw carrots.  They come out the same way they went in (Sorry for my TMI). 
 
That doesn't mean I don't eat salads or raw carrots.  I do - just not everyday.  I also find I have to consume a huge salad (think entire salad bowl) in order to keep satiated for hours.

Yes.

Your gut flora adjusts to whatever you eat habitually. When you change your habits, your gut flora must adjust too, but those changes tend to be slow. Your digestion is probably disturbed right now because your gut flora is still good for your old diet, but has not grown in the proper ways to digest your new diet. That's why you need digestive enzymes and maybe probiotics. Many people can adjust without taking supplements, but for those who adjust slowly, the sensible thing to do is supplement. Many people no longer need supplements after their bodies have had enough time to adjust.

Awesome idea! Plus one for the n00bs right here ... Three weeks ago I didn't know what kombucha was, and now I (hopefully) have a pet SCOBY growing in my kitchen. Either that or I am farming mould.
Apparently getting into this makes you crazy so it'll be nice to have a place for us loonies to hang out together

Hi!
Susan had a wonderful idea of having one place where it is all things related to making/brewing Kombucha could be asked and answered. There are several of us that are newbies at this (me) and some real pros out there (Susan, Miss Mary, Nadia...) and thought that one place to keep all things related to making your own kombucha would be helpful for others embarking on this journey.
I have begun the process of making my own SCOBY (symbiotic colony of bacteria and yeast) and if this is an epic failure, will end up getting SCOBY locally. I have heard Craig's List is a great source for people giving away free SCOBY to a good home! My potential source is one from Miss Mary!
I am reading up on the process to actually make the kombucha. Just like when I made my own sauerkraut for the first time, I am a little intimidated! This isn't something my mother taught me how to do growing up!
We will all learn together!

You can plug alcohol in to the schedule similar to any other food with the exception that you probably don't want to have a shot of whiskey at breakfast, a glass of scotch at lunch, and a glass of wine with dinner unless your lifestyle is friendly to drinking all day. Actually, a few servings of your favorite drink should give you an idea of how your body responds.
I was impressed with how much more detailed the reintroduction advice was in It Starts With Food than anything Dallas and Melissa had written before. Now I hear you guys asking for more details. Some of that is developing though our discussions here on the forum. I am kind of saying you may need to reintroduce for several days in order to have enough servings of a food to get a reaction if you are going to have one. And then I think you need several days of clean eating before testing a new food to let your body get back to baseline. If you crowd tests too closely together, you won't get as good an idea of how strongly something is affecting you.

You can plug alcohol in to the schedule similar to any other food with the exception that you probably don't want to have a shot of whiskey at breakfast, a glass of scotch at lunch, and a glass of wine with dinner unless your lifestyle is friendly to drinking all day. Actually, a few servings of your favorite drink should give you an idea of how your body responds.
I was impressed with how much more detailed the reintroduction advice was in It Starts With Food than anything Dallas and Melissa had written before. Now I hear you guys asking for more details. Some of that is developing though our discussions here on the forum. I am kind of saying you may need to reintroduce for several days in order to have enough servings of a food to get a reaction if you are going to have one. And then I think you need several days of clean eating before testing a new food to let your body get back to baseline. If you crowd tests too closely together, you won't get as good an idea of how strongly something is affecting you.

You can plug alcohol in to the schedule similar to any other food with the exception that you probably don't want to have a shot of whiskey at breakfast, a glass of scotch at lunch, and a glass of wine with dinner unless your lifestyle is friendly to drinking all day. Actually, a few servings of your favorite drink should give you an idea of how your body responds.
I was impressed with how much more detailed the reintroduction advice was in It Starts With Food than anything Dallas and Melissa had written before. Now I hear you guys asking for more details. Some of that is developing though our discussions here on the forum. I am kind of saying you may need to reintroduce for several days in order to have enough servings of a food to get a reaction if you are going to have one. And then I think you need several days of clean eating before testing a new food to let your body get back to baseline. If you crowd tests too closely together, you won't get as good an idea of how strongly something is affecting you.

I don't have any input on the alcohol question but I do have a suggestion on the reintroduction schedule.
It turns out that we should be prepared to allow 2 days for each reintroduction and then three days of clean eating to see if we react to it. (If we react the first day then no need to add the second day. But if we don't react the first day, we might not have enough of the food in our system yet and we should eat it a second day.)
So your schedule above (if allowing 2 days per food test) would be:
Days 1 & 2: dairy.
Days 6 & 7: gluten grains.
Days 11-12: non-gluten grains.
Days 16-17: legumes.
I'm whining that they should call this a Whole60 and not a Whole30 because we're really not off it until after we've tested all the foods that we're going to test.
I look forward to hearing the replies to your alcohol question.

Robin, I'm going to print this out and keep it. You don't have to address every food related issue you have, break every bad habit, and shun every food that gives you comfort to succeed with your Whole30. I love it, love it, love it. thankyou

Great post Robin. I take "the rules" very seriously and feel by following them fully, I get the most that I can from the program. I will start prefacing my comments with "what works or doesn't work for me is...." so that maybe it resonates with someone who also does best by being a stickler but does not discourage someone else who needs a little flexibility inside the guidelines to stick with it the entire 30 days. :0)

Welcome all newcomers, welcome back vets, and for those of you who never left...welcome to this post.
I just wanted to pop in here and remind you all to take a deep breath before you dive into all the questions about what you can and can't have. The program guidelines are clear on what you can and can't have (grains, dairy, W30 muffins), but things get a little grey when people start talking about what you should and shouldn't have. Please don't over think think this. You don't have to address every food related issue you have, break every bad habit, and shun every food that gives you comfort to succeed with your Whole30. If you need to you can always extend or repeat the process, and things will get better each time you do. My advice to you is this:

Stick to the rules like they are your port in a storm (really, they will become that).
Take the Moderators responses seriously (we know what we're talking about).
Take community members suggestions as advice from those who came before, but keep in mind they are not the rules and not the Mods. Everyone here is well-meaning, and everyone here wants to see you succeed, but everyone here is at a different place in this journey.
And finally, take comfort in these words (from Melissa Hartwig, on another forum post):

Here's the thing (and this is an interesting discussion)... there are Whole30 "rules," which are strict, clearly outlined, and very well defined. No grains - and here are all the things we consider grains. No dairy - and here are all the dairy items excluded. No Paleo-fied food choices, and here's what those look like.
Then, there are Whole30 suggestions for success. They're not part of the official rules, but they're things that we've seen really help (or harm) people as they move through the program. Fruit smoothies for breakfast - not a good idea. Skipping breakfast - not a good idea. Eating every two hours, all day - not a good idea. These things won't necessarily affect your Whole30 results (although they might), but if we can give you additional suggestions that will make your transition and your program easier and more effective, we're going to give them to you.
Keep Calm and Whole30 On.

When I was in the middle of my Whole30 (a month and half ago!) I wrote to Five Guys about their ingredients. Even though they have their nutritional info online, I grilled them (no pun) about any hidden ingredients that might now have been mentioned. I just now heard back from them. Here's what they said:
Since 1986 Five Guys has focused on serving the freshest product in the simplest way possible. We do not add
anything to our products. Our burgers are NOT seasoned, they are simply 80/20 ground beef, our mushrooms
are sauteed on a flat top grill as they are with NO oil or butter. Our produce is cut fresh daily and does not have
anything added to it as well. In fact, our nutritional information is located on website www.fiveguys.com if you
would like you can also find the Five Guys story located under the About us tab.
So, in the case of Five Guys, if you are willing to have a hamburger patty on a lettuce "bun" with just vegetables of various sorts as condiments, sounds like they would be legal in the Whole30 world. Since finishing the Whole30, I've been glad that I did this sort of research. I'm not eating out nearly as much, but when I do, I often just go paleo for that meal and that helps me feel like I'm not eating a bunch of garbage just because I'm eating out.

And just to add to the conversation:
Changing your diet in this way will not "create" problems digesting grains, dairy, legumes or what-have-you. It simply allows the chronic inflammation to calm so that you become aware of your body's natural response to those foods. The fact that you experienced any bloating after a grain heavy meal serves as an example of this. Except in specific circumstances (like now, when your body is readjusting its processes), bloating is not a healthy response to any meal.
I, too, encourage you to stick this out a bit longer.

Your gut flora adjusts to whatever you eat habitually. When you change your habits, your gut flora must adjust too, but those changes tend to be slow. Your digestion is probably disturbed right now because your gut flora is still good for your old diet, but has not grown in the proper ways to digest your new diet. That's why you need digestive enzymes and maybe probiotics. Many people can adjust without taking supplements, but for those who adjust slowly, the sensible thing to do is supplement. Many people no longer need supplements after their bodies have had enough time to adjust.