Would eating certain foods help heal my IBD?
What food should I be eating to help my Crohn’s and colitis?
With so many diets that are supposed to heal, how do I choose the best one for me?
If you’ve ever found yourself asking any of these questions, this is the episode for you. We’re breaking down the 7 best gut healing diets, talking about the main foods associated with each diet, and finding out who their best for. Let’s end the, “what should I eat to heal my gut?” question once and for all!
We’ll talk about:
And so much more!
After this episode, we’ll end the confusion, uncertainty and overwhelm that comes when you just don’t know how to get started with a gut healing diet. This information will take you from hell no to let’s go. You’ve got this mom friend and I’m right by your side.
Episode at a Glance:
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7 Gut Healing Diets Even a Foodie Will Love[music] [00:05] INTRO You’re listening to The Cheeky Podcast for Moms with IBD, a safe space where moms with Crohn’s and colitis connect, explore powerful tools for healing and transform our lives to thrive in motherhood and in life. I’m your host, Karyn Haley, IBD health coach, integrative wellness enthusiast, and mom to three outstanding kids. After having Crohn’s disease for 30 years and working as a health advocate exclusively with IBD clients for the last 10 years, I know it’s time to bring the types of candid conversations I have with my clients out into the open. It’s our time to go on an IBD healing journey and do it like only a mom can. Let’s do this. [music] [00:50] What’s up mama, Karyn with you today in ep 7 of the cheeky podcast for moms with IBD to talk about one of the most juicy topics– food. But not just any kind of food, my friend, my favorite kind of food—gut healing food.
Over the last 12 years, I’ve become quite the IBD foodie, but I definitely didn’t start out that way.[01:50] I grew up with an Italian mom- homemade sauce was a weekly staple in our house and so was Italian bread, and mashed potatoes, and pizza and cannoli, spumoni ice cream and Italian cookies—Oh the Italian cookies–at my wedding reception, at Salvatore’s Italian Gardens—yes, if you’re picturing glitz and glam with lots of chandeliers and crystal and European statues—that was my wedding reception—and for dessert it wasn’t enough for my Italian family to have the traditional wedding cake, and Jordan almonds at every place setting and baked Alaska for dessert, no-no, we also had to have Italian wedding cookies, mostly because it was Italian protocol but also just in case someone was still hungry after all that dessert!
What my non-Italian husband and his family must have thought about this wedding, the wedding I had dreamed about as a little girl, literally the reception package was called the wedding of your dreams, dreamt about before I even before meeting my husband. So, yes, if the food at my Italian wedding gives you any insight into my foodie life before I became an IBD foodie, trust me, I get what is was like to be a Standard American diet Foodie. I don’t come from granola, health nut family stock. If that’s you too right now, I want you to know that you can still be a foodie when you become an IBD foodie, it’s just a different kind of foodie when you choose food as medicine.[03:52] I’m certainly not going to stand here and tell you IBD healing food isn’t a sacrifice, because it is. I’d be lying if I told you different. My mouth still waters when the take out box of pizza enters our home and I know I won’t be eating it or when my teenage son, who makes all the Italian dishes of my youth makes his scrumptious lasagna, but my mouth also waters when I make my IBD foodie almond flour pizza with caramelized onions and roasted red peppers, or my own no bread Thanksgiving stuffing, or my dairy free cashew cream cheesecake. Those are all delish too!
There just different. So, before we go any further into the specific IBD healing diets and how they might work for you, know that the best way to become an IBD Foodie is to:
Be committed and dive in with gutso. If you’re going do it, do it. The mama who gets pulled into it or dabbles one day and indulges in mac and cheese the next, will always regret her decision. Wait until you are ready to get started and then completely commit.
Think of your new food and your old food as completely different—don’t think of it as a substitute or a less than version. It’s not less than, it’s just different. think of your grain free pizza as something completely new, exotic, and exciting. And something you have the privilege to try. It’s a slight mindset shift, but it will have a huge impact on how you move through our new IBD foodie life. And whether you stick with it.
Be ready to embrace seasoning and spices you’ve never heard of or tried before. The right seasonings can take a meal you might think of as boring, to delectable and delish and something you’ll even share with friends and family who never even know just how healthy it is.[06:36] With that said, let’s dive in to your 7 options for gut healing diets. Of course, you know that the Specific Carbohydrate Diet is going to be one of them. Many moms with IBD think the SCD is the only option out there. It’s the one touted as the best diet for IBDer’s. But the truth is, there is no one size fits all diet. There’s loads of Crohn’s and colitis friendly food to consider. It’s about picking the diet that works best for your symptoms and your lifestyle. Only you can decide what’s best for you. And it will usually take some trial and error when your new to the world of IBD diets.
There’s most assuredly more than 7 options out there, but these are the top 7 I work with most. And there’s so much information within each one of these diets that I could take a whole episode (scratch that, multiple episodes) for each one. But today is more about an appetizer smorgasbord—where you’ll get a little of this and a little of that. Just enough to tempt your tastebuds and your mind.
If you want to go deeper and find out more about a particular diet, I you can download my free guide 7 IBD Foodie Diets Explained—it will take this conversation deeper for you with suggestions for further reading about each diet, specifics about who the diet is best for and a section I call what’s on the table and what’s off the table so you know exactly what you can and can’t eat on each eating plan.
Go deeper to find out the best IBD healing diet for you!
You can access to this free deeper dive resource by going to karynhaley.com/diet. That’s karynhaley.com/diet or you can find the link to this freebie in the show notes for episode 6.[09:19] We’ll start with the least restrictive approaches first and continue on to the more restrictive diets as we go. I always tell clients, start with the least restrictive option when it comes to diet. If that works, great! If not, you can always go deeper until you find the diet that works best for you.
The least restrictive IBD Foodie diet is the Whole Foods approach.
So IBD Foodie diet #1 is the Whole Foods approach. I know you’ve heard about this way of eating. It’s touted as the best eating plan for everyone, not just those with IBD. In a gutshell, the whole foods approach cuts out pretty much everything in your pantry. With this approach, you stay away from boxed, packaged, and canned foods in favor of foods in their whole and natural state. Processed food, refined sugar like high fructose corn syrup, chemicals, dyes, artificial flavors are all off the table. Food in its natural and whole state is the key.
The Whole foods approach is high in whole fruits and vegetables, (berries, leafy greens) quality protein (chicken or fish) and fats (from avocados or healthy nuts and nut oils), it usually includes smaller portions of carbs like gluten free grains quinoa and rice as well. But gluteny grains that make sourdough bread may also be included for its health benefits. Usually GMO’s (genetically modified organisms) and unfermented soy are off the table too and organic is preferred in a whole foods approach.
For some people, this is enough to help bring their IBD into remission. Staying away from high amounts of sugar, most gluten, processed food, and all the chemicals in food is enough. Whether this diet works for you usually depends on your disease activity as well as other health factors. In my practice, I actually have an 8-week Deep Dive Gut Rebalance program for this way of eating. And I have it because for some moms with IBD it can be a first line of defense for standard American diet mamas who are pretty mild in their disease activity, or who are ready to commit fully to whole foods, but want to go through this step before deciding whether to make bigger changes to their diet. If you’re currently on the standard American diet and this whole food as medicine approach is new to you and you want to start as slow as possible with an IBD foodie diet, whole foods is a good starting place.
Many moms with IBD can be sensitive to gluten and dairy.[12:30] Moving on to Approach # 2 is the Whole Foods diet, plus the removal of Gluten and Dairy.
Again, this appeals to the moms who have mild disease activity, ones just moving on from the standard American diet, but especially moms who already know they are gluten and dairy sensitive. With this approach, you start with the whole foods diet, and add on these 2 key pieces—no gluten or dairy.
When it comes to gluten sensitivity and this IBD foodie diet, it’s best if there’s not even the occasional gluten, like you might find with the whole foods only approach, instead it’s eliminated completely. The thing about gluten which is a protein found in many grains like wheat, barley and rye– is that it’s very common to for IBDer’s to have difficulty digesting this substance. There definitely needs to be more research to find out about the exact mechanisms at play here in terms of gluten and IBDers, but we know that in many individuals, gluten can be a gut disruptor, and lead to intestinal permeability, also known as leaky gut, and it can further aggravate your IBD due to its ability to increase intestinal bacteria. Many people with Crohn’s and colitis feel better when they follow a gluten free diet so it’s always worth a trial period away from it. Usually 3 weeks to 3 months is recommended.
Now the diary removal with this eating plan is an interesting conversation. We know that dairy can be inflammatory for many people and when you already have an illness that involves inflammation, you may not want to push your luck here. We also know that we are the only species to drink another animal’s milk. When you think about it, that’s kind of weird in and of itself isn’t it? What I’ve seen in my practice with dairy is that many people do see improvement with their IBD symptoms when they remove it.
But what’s interesting about dairy is that unlike gluten, there seems to be a continuum of what people can tolerate. For some, just a splash in their morning coffee or tea is all they can tolerate. For others, they might tolerate a small glass of milk with food, but not on an empty stomach. For others, no dairy works. Dairy tolerance can be very individual. Common symptoms dairy sensitivity might include feeling bloated or gassy, sometimes with smelly gas or having diarrhea after eating. For some it isn’t about the gut at all. They might have chronic Sinus or allergy issues, excessive mucus or even heartburn from dairy sensitivity. With dairy, there’s two potential culprits that might affect you. There’s the milk sugar itself- that’s the lactose like in lactose intolerance but there’s also a protein found in dairy (the casein) Some are more sensitive to the lactose over the casein, but many are sensitive to both.
The great news for those with dairy challenges is that there’s so many dairy alternatives now. Most people with dairy sensitivity find an alternative they like- cashew, almond or coconut milk are just a few possibilities. There’s even cheese alternatives that taste good, one of my favorite being a brand called Siete- they are in most grocery stores in the U.S. but you can also buy online. Their non-dairy cashew queso dip is delish.
The whole foods plus gluten and dairy free approach is great for anyone with IBD wanting to try a less restrictive gut healing diet, that removes two of the most common gut disrupters, gluten and dairy. You might notice some big improvements.
Is the Paleo Diet the gut healing approach that’s best for you?[17:22] The 3rd IBD foodie approach is the Paleo diet. This eating plan has gained in popularity in recent years. It’s even available on the grocery store shelf in pretty much every grocery store. Remember, we’re going in descending order here with restrictiveness so the Paleo a little bit more restrictive than the whole foods gluten/dairy free approach because of course it includes everything I mentioned earlier but also excludes grains, legumes, dairy, most sugar, and white potatoes as well. This diet is high in whole veggies, fruits, quality meat and fat, organ meats, sweet potatoes are included but rice and quinoa are not, and other grains are not. This is your first on our list of many other gut healing diets that go beyond the gluten free grains to say no to all grains.
So that makes this is a good time to explain the why behind a grain free approach for IBDer’s so you can decide if you want to stay away from grains too. First of all, in the world of paleo—were talking about eating like our paleolithic ancestors. These prehistoric beings hadn’t yet cultivated crops, so that’s one of the reasons there’s no grains on the paleo plan. For us IBD gals, grains can be damaging to our digestive system. They contain proteins called lectins as well compounds called phytates. These compounds can promote inflammation and inhibit digestion so you can see why grains might cause problems for us specifically. The specific carbohydrate diet, which also restricts grains goes even beyond this reasoning to avoid grains and we’ll talk about that in just a minute. One last important thing to note about paleo is that Sweeteners are have restrictions. Your main sweetener on paleo is maple syrup, but raw honey, real stevia and coconut sugar can also be used. White sugar would never be used.
There’s a lot wrong with what our doctors are telling us about the food we eat.
In talking about these first 3 gut healing diets, the whole foods approach, whole foods plus gluten/dairy free and then paleo, I’m reminded of how so often we’re told by medical professionals that diet has nothing to do with our illness and what we eat will make no difference to how we feel. Sure, you might be told eat bland, but that’s the extent of the conversation.
When we talk about this and you hear about the complications you can experience from things like gluten, dairy, grains, and sugar—with impacts like disrupted digestion, inflammation, possible leaky gut– And we also know that staying away from processed food can have the oppose effect on our digestive system, how is it possible that the food we eat doesn’t affect our Crohn’s or colitis. It makes no sense! We have to have a paradigm shift here. We have to include food in our IBD wellness plan. We have to talk about this and spread the word. I feel like lately we’re in the middle of a shift here, even for our doctors. I hope so. What we eat matters and can have a big impact on how we feel. It doesn’t need to be your only approach, but it must be part of your overall approach.
The Specific Carbohydrate Diet was created with YOU in mind.[21:28] We’ve made it to the #4 diet on our list of IBD Foodie diets.
Number 4 is the big kahuna—the specific carbohydrate diet. The SCD actually very similar to paleo—with the whole foods approach and emphasis on fruit, veg, quality protein and fat and does not include gluten, grains, refined sugar and most dairy, but in some ways, it takes things a step further as it really hones in on the gut and IBD health. Elaine Gottschall, who made the diet famous in Crohn’s and colitis circles used this very diet successfully with her daughter who had colitis, so unlike the first 3 we’ve talked about today, this is the first one that was really popularized with us in mind.
What’s the difference between paleo and SCD? Well, some foods on the paleo are not allowed on SCD and some foods on SCD are not allowed on paleo. Take dairy for instance—dairy is a no go on paleo, and most dairy isn’t allowed on the SCD, but homemade lactose free fermented dairy in the form of yogurt is allowed on SCD. In fact, it’s the crux of the diet due to its probiotic/gut flora balancing properties. Another difference is the sweeteners. Maple syrup is allowed on paleo, but not on SCD due to it being a disaccharide which is more of a complex carbohydrate and harder for us to break down by our digestive system. Honey, as a sweetener, is allowed though because it’s a monosaccharide and easier for our digestive system to digest.
You see, in SCD land, it’s not about eating like our paleolithic ancestors, it’s not about eating a whole foods approach, it’s about eating in a way that encourages the easiest digestion of the food we eat and promotes the best bacterial balance for our entire body.
See how this diet is tailor made for IBDers? Slight differences, but for some with IBD it matters a lot.
What’s the difference between the SCD and the GAPS diet?[24:01] Moving on to Diet #5 on our IBD Foodie list is the GAPS diet—gaps stands for gut and psychology syndrome. This diet, created by Dr. Natasha Campbell McBride, was based off of the SCD so it’s very similar, but as its name suggests, it was created more for psychological challenges like anxiety and depression and also autism and ADHD. Interestingly, it’s also helpful for Crohn’s and colitis and if you are a believer in Hippocrates wisdom that all disease begins in the gut, you can see why it’s become a go to IBD foodie diet too.
GAPS is so closely linked with SCD that the differences are subtle. GAPS includes the homemade fermented yogurt, but Dr. McBride recognized that many people with these types of challenges can be sensitive to dairy and advised that we wait a little while, until our symptoms are more stable before adding in the lactose free (but not dairy free) yogurt. Dr. McBride also keeps fruit at bay in the beginning of the diet. Fruit contains sugar, yes natural sugar, but sugar non the less so fruit consumption is restricted in the beginning to give the gut time to rebalance the sugar and bacterial balance within the digestive system. Remember, sugar feeds bacteria—more sugar—more bad bacteria. Less sugar, even from fruit = a better bacterial balance.
Chicken soup a staple on the SCD is rich in gut healing bone broth properties is changed to meat stock on GAPS- Again, very similar, but cooked with less water and less time is more for when you’re in gut healing mode instead of remission according to Dr. McBride. The last notable difference between SCD and gaps is the fermented, probiotic rich cultured foods like sauerkraut, and kefir, and eventually fermented, cultured veggies to help with that bacterial balance in the gut. Truthfully, I think Elaine Gottschall would appreciated this angle on gut healing, but it’s just more emphasized on the GAPS diet.
How are we doing?
Is the difference between SCD and GAPS making sense? Have you been thinking about trying any of the diets so far? These are definitely the most popular 2 in the world of gut healing IBD diets. Remember one is not better than the other, there’s just the diet that works best for you—both symptom wise and taking into account your lifestyle.
As you can imagine, there’s a huge learning curve with diets like this—definitely more than the whole foods approach. There’s also more cooking at home and more ingredient restrictions. But on the flip side, there can also be more of a healing reward. We have to balance all of this when deciding on the best gut healing diet for you.
Remember, if you want to take this a step further and really sus out what this would look like for you, go ahead and download my resource guide: 7 IBD Foodie diets explained. It breaks down the specific food- what’s on the table, what’s off the table, who the diet is best for, and gives more information for further study to help you decide where is the best place for you to start. If any of these diets appeal to you, you can download your guide by going to karynhaley.com/diet or by clicking the link in the show notes.
Small Intestinal Bacterial Overgrowth (SIBO) may be holding you back from true IBD remission.[28:40] OK, home stretch time. IBD Foodie diet # 6.
Remember, we get more restrictive as we go. That can mean more healing for some with more complicated IBD challenges. These next couple can be a god send and they could be the answer for you. #6 is called the SIBO Specific diet.
Have you heard about this eating plan? The SIBO Specific diet, created by SIBO expert, Dr. Allison Siebecker, takes the FODMAPS diet and the Specific carbohydrate diet and mashes them into one. Now, let’s back this train up just a couple feet and all get on the same page before we move on and talk about the specifics of this diet.
First, let’s chat and get brief overview of SIBO. SIBO stands for small intestinal bacterial overgrowth—it’s exactly what it sounds like, an overgrowth of bacteria in the small intestine. If you follow what we’ve been talking about this whole episode with regard to IBDer’s having an imbalance of bacteria in their intestine, you can absolutely see that people with IBD are prone to this bacterial overgrowth in their small intestine. Since we are focused on the small intestine with SIBO, I definitely see this gut struggle more with Crohnie’s and those with colitis since their disease can occur anywhere along the GI tract and often finds its way to the small intestine.
When it comes to SIBO, there’s a diet that’s been very helpful called the Low FODMAPs diet. FODMAPs stands for—all the acronyms in this episode. You know I love a good acronym- FODMAPS stands for fermentable, oligosaccharides, disaccharides, monosaccharides, and polysaccharides. FODMAPs. If you’ve got a really good ear, you’ll remember back when I spoke about the SCD, I mentioned disaccharides. These saccharides rear their ugly heads again and wreak havoc on our digestive system. A diet low in these short chain carbohydrates and sugars can be very helpful in easing SIBO symptoms.
You might be wondering why I would bring this diet up here. We’re talking about Inflammatory bowel disease, not SIBO. But like I mentioned, IBD and SIBO can go hand in hand. If fact, with my clients, I see it all the time. Many people with Crohn’s or colitis also suffer from SIBO and that’s where the SIBO Specific Diet comes in handy.
It’s basically a combo of the low fodmap and specific carbohydrate diet. I love this diet for mamas who have both IBD and SIBO.
None of these diets are your forever. They are just your NOW.
It is quite restrictive, but the good news is that it’s not meant to be on forever. Usually, once symptoms clear up, you can move to a less restrictive diet. Like all of these diets—accept the whole foods approach which I always recommend, it’s not forever, it’s just for now. As you are able to add in more foods, you should always take that opportunity to add variety and health to your eating plan.
One last side note about SIBO, just like with all of these gut healing diets, the SIBO specific diet is just one part of the healing plan. Yes, it’s a crucial part, but there’s other supplements and lifestyle factors, possibility medication, that are included to bring your disease into full remission. Going into those specifics on this particular episode goes beyond our focus for today, but the good news is that we’ll get there in other episodes—so much to talk about when it comes to healing IBD!
BTW, there’s links to Dr. Siebecker’s website if you think you might have SIBO and want more info and also to the Monash website if you want more FODMAPs info in the show notes. Love those sites. Definitely worth a peek if you believe you have SIBO.
The Autoimmune Paleo Diet takes our immune system and inflammation into account to help us heal our gut.[33:50] The last IBD Foodie diet we’re going to talk about today, the last one for your consideration is diet #7. And diet #7 brings us circling back to the paleo diet, only this eating plan, called the autoimmune paleo, it takes the autoimmune aspect of our disease into account. Think back to paleo, very whole foods approach, eating like our paleolithic ancestors, no grains, legumes, beans, or dairy, certain sweeteners allowed, high in veg, fruit, high quality protein and fat, organ meats, but where paleo is more a lifestyle diet for those who are interested in eating healthy, autoimmune paleo is more about healing by removing the paleo foods that might cause inflammation for a short period of time to allow the body to restore microbial balance, correct nutrient deficiencies, and release toxins, before moving into the traditional paleo way of eating. Paleo allowed foods like nuts, seeds, chocolate, eggs, nightshades… get removed to allow the body the time it needs to fully heal. These foods are then added back in when the time is right. Most people who start with autoimmune paleo, transition to a paleo approach and stay there as long as they feel well. Maintenance time back on the autoimmune paleo is used for body resets if necessary.
So, there you have it, the top 7 IBD Foodie diets explained—in an appetizer smorgasbord kind of way. Is there a lot more you should know if you want to begin one of these eating plans? Absolutely. The idea behind this episode was to let you know what’s possible. I hope that its got your juices flowing about what could be possible for you.
Wait a minute, I’m a vegetarian. Which gut healing diet is for me?
You probably noticed that in this episode, I never mentioned the vegan or vegetarian diet. This was actually purposeful. All of these diets can be adapted for vegans and vegetarians. Whole foods, SCD, Paleo, FODMAPs—they’re all doable for vegans and vegetarians with some modifications. That’s why I didn’t give these diets their own gut healing category. If you follow a vegan or vegetarian lifestyle, you can adapt any of these IBD foodie diets as your own. It does take some careful thought and planning as some of these diets are structured as meat intensive, but it’s doable, so don’t give up. You can go for it too!
It’s time to Do it Like a Mom![37:41] So, as always we’ve come to the part in the podcast where we talk about how are you going to do it like a mom. #1- You are going to Download my resource guide 7 IBD Foodie Diets Explained at karynhaley.com/diet or click the link in the show notes. #2-You’re going to peruse the information and let it sink in. You can do this by making yourself a pro/con list just like Rory from Gilmore Girls (great show if you haven’t seen it) and then #3- you’re going to pick one and get started. Just do it. After you pick the one that speaks to you right now (not forever just now), go for it with gusto. Dive in with all your heart. Think of each new food as something completely new, not a substitute, but something completely new and exciting, you’re going to use spices and seasonings liberally…. And if the one you pick isn’t the right one for you, you’re going to switch it up a little.
Keep trying. Keep taking chances, keep your healing journey moving forward.
As always, be the tortoise. This isn’t a race, baby steps always win the day.
Rome wasn’t built in a day and neither was your gut health mama. Build it, stone by stone, step by step and you will get there. You will get there and I’ll be there with bells on to give you virtual hugs and high fives.
You can do it. I believe in you.
As always, If you listened to this episode and still have questions or if you download the guide and want some help figuring out what’s best for you, that’s what I’m here for. The beauty of this IBD mom tribe is that we support each other. I’m here for you. Don’t hesitate to get in touch.[40:19] Thank you so much for joining me today and for listening to today’s episode. When it comes to IBD, I know there’s a lot of resources out there, and I’m truly honored that you chose the Cheeky Podcast to get your IBD information today. If you found this information helpful, please give us a rating and review, it helps other moms find the podcast and see what we’re doing over here to help IBD moms everywhere. And if you feel called to do it, share this podcast with an IBD mom who you know could really use an uplifting message today, because that’s what we’re all about over here at the Cheeky Podcast. [music]
Ready to take your gut healing to the next level?
One last thing, if you’re still with me and if you are, you’re definitely my kind of gal, we have to get to know each other better. If you’re tired of living on the hamster wheel of IBD with all the ups and downs between flares and remission, if you’re struggling to get control of your abdominal pain, gas, bloating, diarrhea, and other troubling IBD symptoms, go to my website, it’s karynhaley.com, and my mom had to be just a little bit different, spell my name with a Y. So it’s K-A-R-Y-N-H-A-L-E-Y dot com, and schedule your very own free 30-minute IBD root cause troubleshooting session with me where we discuss the challenges you’ve been having, we set goals to help you move forward, and we talk about how we can work together to help you gut your life back. It’s a power-packed 30 minutes. You don’t have to live in IBD status quo. There’s so much that can be done to transform your life so you can thrive in motherhood and thrive with IBD. I’ve seen my clients walk this path and it gives me so much joy to take that journey with them.
My entire coaching practice is run online, so you never have to leave your house and you never have to get out of your jammy or yoga pants for us to work together. You know, I’m wearing them too. If you’re ready to take your first amazing step towards healing, I’m ready to chat with you. Schedule your free 30-minute IBD root cause troubleshooting session today at karynhaley.com. Click on the Work With Me tab and I’ll see you soon.
It’s important to note that the information in this podcast and in this episode is for general information purposes only and not intended to be a substitute for professional medical advice. The statements made in the Cheeky Podcast for moms with IBD, either by me or my guests, is not intended to diagnose, treat, cure, or prevent any disease. Before implementing any new treatment protocols, do yourself a favor and consult your physician first. Thank you so much for listening, for being here, for saving the space for us to spend some time together. Until we chat again, I’m wishing you a cheeky and healthy IBD journey.[music]