Mary Setchell Ruddick, a certified nutritionist, advocates for empowering oneself with every bite of food. Her approach isn't just about dieting; it's a medical nutrition protocol designed to re-regulate your metabolism by re-balancing your microbiome, ultimately helping you return to your authentic body weight.
Addressing Autoimmunity Through Diet
The American Autoimmune Related Diseases Association reported in 2019 that one in six Americans were diagnosed with an autoimmune disorder. In individuals with autoimmunity, the immune system mistakenly attacks the body's own tissues. This often stems from the immune system becoming "confused" by an excess of certain plant proteins and toxins, coupled with a deficiency of glyconutrients, which are crucial for regulating the immune system.
Given that 80% of the human immune system resides within the gut lining, separated from food intake by a thin absorptive membrane, dietary choices play a pivotal role. Saturated fat and cholesterol serve as primary food for the immune system, essential for its regeneration.
The Role of Lectins and Other Plant Toxins
Lectins, "sticky" plant toxins found in certain foods, can compromise the immune system. While not all lectins are harmful, toxic lectins present in foods like tomatoes, beans, bell peppers, zucchini, sunflower seeds, and peanuts should be avoided. Plants contain other toxins, including saponins, oxalates, phytates, and alkaloids, which can accumulate in the body and trigger autoimmune responses, as well as endocrine, metabolic, and nervous system dysfunctions. The food list and preparation methods within this guide are designed to minimize exposure to these harmful substances.
A 2017 study demonstrated that 95 out of 102 patients achieved complete resolution of autoimmune and inflammatory markers within nine months of following a lectin-free diet. The remaining seven patients experienced reduced markers, and 80 patients were able to discontinue immunosuppressive and/or biologic medications without experiencing a rebound effect. Glyconutrients can block or partially block lectins.
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Dietary Approaches and Philosophies
Several dietary approaches align with Mary Ruddick's focus on gut health and reducing inflammation. These include the AIP diet, ketogenic diet, Wahls Protocol, Low FODMAP diet, Lectin-Free diet, GAPS diet, Low Histamine diet, and Low Oxalate diet.
AIP (Autoimmune Protocol) Diet
The AIP diet aims to eliminate foods that commonly trigger inflammation and leaky gut while emphasizing nutrient-dense foods that promote gut healing, such as bone broth. Typically, after a three-week elimination phase, you can reintroduce one eliminated food group per week, monitoring your symptoms to identify personal food intolerances. The AIP diet excludes gluten, dairy, soy, nightshades, legumes, eggs, and most seeds, emphasizing whole, nutrient-dense, grain-free, non-processed, and low-inflammatory foods.
Ketogenic Diet
The ketogenic diet is characterized by high-fat and very low-carbohydrate intake. Restricting carbohydrate consumption (typically less than 20g net carbs per day) and increasing fat consumption shifts the body's primary fuel source from glucose to fat, inducing a state of ketosis where fatty acids are converted into ketones.
Wahls Protocol
The Wahls Protocol, a variation of the Paleo diet, emphasizes the consumption of dark leafy greens and high-fat animal foods.
Low FODMAP Diet
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These short-chain carbohydrates and sugar alcohols are poorly absorbed by the body, leading to abdominal pain and bloating.
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Lectin-Free Diet
Lectin-Free Diet focuses on avoiding lectins, anti-nutrients found in vegetables, especially those with seeds. While some lectins can be harmful if consumed raw or in large quantities, boiling, stewing, or soaking can render most lectins inactive.
GAPS (Gut and Psychology Syndrome) Diet
The GAPS diet, developed by Dr. Natasha Campbell-McBride, establishes a connection between the digestive system and brain function. The GAPS Intro protocol involves consuming meat broth or meat broth-based soups.
Low Histamine Diet
A low-histamine diet is suitable for individuals with histamine intolerance. Histamine, released by mast cells during an allergic reaction, can cause adverse symptoms.
Low Oxalate Diet
Oxalates, inflammatory anti-nutrients found in some vegetables, can bind to vitamins and minerals, potentially causing deficiencies. While individuals with a healthy gut microbiome can typically eliminate oxalates effectively, those with leaky gut may be more susceptible to oxalate toxicity.
Lessons from Mongolia: A Traditional, High-Fat Diet
Mary Ruddick's travels to Mongolia provided insights into the traditional dietary patterns of the Mongolian people, characterized by a remarkably high-fat content and seasonal variations. The traditional Mongolian diet shares similarities with the Maasai dietary patterns. The probiotic-rich foods and strong community bonds have sustained them for centuries.
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The Mongolian Diet: A Closer Look
The Mongolian diet is primarily carnivore-based, with an extraordinarily high-fat content. Seasonality plays a crucial role, with horses being a staple food in the winter and dairy being the primary food source in the summer. Organ stews or broths are consumed.
During her visit, Mary Ruddick observed that meals were often communal, with food served on a single plate and eaten with hands. This practice fostered a sense of connection to the food and the community.
The Impact of Modern Foods
The introduction of flour in the 1800s marked a shift in the Mongolian diet. While wheat flour is now common, even in remote areas, it constitutes a small percentage of their overall caloric intake. The closer families live to towns, the more modern foods they consume, potentially leading to a decline in health.
Welcoming guests with a table laden with candies and processed foods is a common custom, even though these foods are not typically consumed by the hosts themselves.
The Enduring Strength of Tradition
Despite the introduction of modern foods, many traditional dietary and lifestyle aspects persist in Mongolia, even among city dwellers. Meat and dairy remain staples, with traditional dishes readily available in restaurants.
The health benefits of the Mongolian diet are attributed to its abundance of yellow fats, yellow dairy, and probiotic-rich foods. These foods promote strength, resilience, and mental clarity.
A Glimpse into a Traditional Mongolian Meal
A typical breakfast in Mongolia consists of warm milk tea with ghee and sour cream, accompanied by various cheese curds and a plate of meat stew. Water consumption is minimal.
The Importance of Regional Diets
Mary Ruddick's research, like that of Dr. Weston A. Price, emphasizes the importance of consuming locally available foods. The healthiest populations around the world eat what is naturally available in their region, without relying on imported or processed foods.
Gut Health and the Microbiome
Mary Ruddick specializes in gut health and the microbiome. She emphasizes the importance of addressing chronic issues like pain, arthritis, inflammation, weight gain, and hormonal imbalances by focusing on gut health.
In a conversation with Rina Ahluwalia of The Primal Podcast, Mary Ruddick identified nightshades as one of the worst foods for human gut health. She also cautioned against consuming toxins that don't produce immediate reactions.