What is a pegan diet? and no thats not a typo
What the heck is a Pegan diet?
The term “Pegan” was first introduced by Mark Hyman in 2014 and is a combination of a Paleo diet and a vegan diet. Basically, you avoid dairy, gluten, sugar and refined oils, and minimize legumes and gluten free grains - but you don’t exclude them completely. The Pegan diet is known for reducing inflammation and balancing blood sugar, and is actually less restrictive than a Paleo or Vegan diet so it's easier to stick to. People on a Pegan diet eat 75% fruits and vegetables with more of a focus on low-glycemic fruits to help balance blood sugar. The remaining 25% is made up of good quality protein like beef, chicken, fish, nuts and seeds. Since the diet emphasizes nutrient dense vegetables, fruit and healthy fats, it reduces inflammation and oxidative stress both of which increase risk of disease.
A Pegan diet for leaky gut
Over the years I have tried so many different ways of eating. Whether it is keto, paleo or vegan, I just can’t seem to stick to it long term. I recently had a food sensitivity test done and unfortunately it confirmed my suspicions: I have a leaky gut. Leaky gut or intestinal permeability is when your intestinal lining has gaps in it that food particles, bacteria and toxins can sneak through and enter your bloodstream. It’s no wonder considering how many times I’ve been on antibiotics and I went years without knowing the benefits of fermented foods. I most definitely had dysbiosis which is a contributing factor to leaky gut. The big surprise was what foods I was sensitive to: dairy, eggs, potato, peppercorns, mustard, peas and cocoa beans. Allergic to chocolate, what a nightmare!
Food intolerances vs food allergies
Food intolerances or sensitivities are different than allergies. Allergies trigger an immunoglobulin E or IgE response which is usually immediate, for example anaphylaxis. Food intolerances trigger an Immunoglobulin G or IgG response which can be delayed by up to 72 hours (making it difficult to identify the food trigger.) Testing for IgG antibodies is done via blood and they test for hundreds of different food allergens. If any foods come up as “red,” it is recommended that you stop eating them for a period of at least 3 months, at which time you can start reintroducing them one by one. Eating a food that you have an intolerance to can have numerous effects, and in some cases none. They can cause digestive issues like heartburn, nausea, bloating or constipation but few people realize they can have other effects like headaches, irritability, psoriasis, rashes, depression, runny nose and cough. Every time you eat one of these foods, it triggers an immune response and creates inflammation. Removing them from your diet reduces inflammation and allows your intestinal lining to heal. Also, leaky gut does not only occur in adults; my 4-year-old has food sensitivities too, which makes cooking in my house extremely complicated.
Gluten and Leaky Gut
Wheat came up as yellow on my food sensitivity test, which means to significantly reduce it (but it can still be consumed occasionally). However, even in people who do not have an autoimmune disease, the gluten and gliadin proteins that are found in wheat can trigger the release of zonulin and increase intestinal permeability. So, it looked like I was giving up wheat and gluten too if I really wanted to fix this once and for all.
Here is the lowdown on going Pegan:
What to eat
• Mostly low-glycemic fruits and non-starchy vegetables
• Grass-fed, pasture-raised sources of beef pork, poultry and eggs
• Healthy fats (nuts, seeds, avocados and avocado oil, olives and olive oil, unrefined coconut oil and sources of omega 3's like fish or algae)
• Some gluten free whole grains (black rice, quinoa, amaranth, millet, oats) Limit your consumption to only 1/2 cup per day
• Some legumes (lentils, chickpeas, black beans, and pinto beans) Limit your consumption to 1 cup per day
What not to eat
• Dairy
• Gluten
• Sugar (other common names for sugar are sucrose and high-fructose corn syrup, as well as barley malt, dextrose, maltose and rice syrup)
• Refined Oils (Corn, canola, soybean, and sunflower oils)
• Food Additives
Benefits of a Pegan Diet
Here are some of the reasons a Pegan diet can be so, so good for you:
• Fruits and vegetables are full of vitamins, minerals, fiber, and phytochemicals that fight inflammation and free radical damage reducing your risk of disease
• The diet focuses on healthy fats that promote heart health and can reduce your risk of cardiovascular disease
• Elimination of gluten can reduce inflammation in the case of leaky gut and reduce your risk of getting leaky gut in the future
• Elimination of food additives reduces your exposure to harmful chemicals
I went “Sign me up,” and now I help clients make the transition too, amidst busy schedules (I get it, I have three young daughters), tight budgets, working full time and life in general.
Stay Awesome,
Eva
