Toallthereaderswhohavecometounderstandthathealthbeginswithpersonaleffort,notwithdoctors,drugs,orthe“healthcare”system.

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CONTENTS

ACKNOWLEDGMENTS

INTRODUCTION

CHAPTER1: You’veBeenRolled,Tossed,andBaked

CHAPTER2: Your10DaysStartNOW

CHAPTER3: OvercometheAddiction:SuccessfullySurvivingDetoxificationandWithdrawal

CHAPTER4: ASuckerPunchtotheWheatBelly

CHAPTER5: WheatBelly10-DayGrainDetox:EatYourWayBacktoHealthwithThis10-DayMenuPlan

CHAPTER6: WheatBelly10-DayGrainDetoxSecretSauce:FatBlasters,Snacks,andHealthyWaters

CHAPTER7: TheWheatBellyFamilyDetox:SecretWeaponstoConvertYourFamilytoThisLifestyle

CHAPTER8: BeyondtheGrains:AdditionalImportantHealthSituationsYouShouldKnowAbout

CHAPTER9: AftertheDetox:Grain-FreeandReborn

APPENDIXA:WHEATBELLYDETOXSHOPPINGLIST

APPENDIXB:ADDITIONALRESOURCES

INTRODUCTION

WhatifIcouldprovideyouwithamiraculouspillthatcauseddramaticweightloss without limiting calories or requiring exercise?What if this pill reducedappetite, shrunk belly fat, dropped your dress size into the single digits, andaccomplishedall thiswhilesparingyoufromaBiggestLoser sobfest?What ifthat same pill freed you from acid reflux, heartburn, bowel urgency, anddiarrhea, but also improved mood, increased energy, deepened sleep, andreducedoreliminatedjointpain?Whatifthispillalsoreversedskinconditionssuch as seborrhea, eczema, psoriasis, acne, and dandruff and earned youcomplimentsonthesmoothnessofyourskin?Whatifchronicsinuscongestion,sinusinfections,andasthmawerebroughttoahaltandyouwerefreedfromtherepeated need for antibiotics and inhalers?What if that same little pill, takenevery day, reversed serious inflammatory conditions such as rheumatoidarthritis, Crohn’s disease, and ulcerative colitis, while causing your teenagechildrentoputdowntheircellphones,berespectful,bathewithoutaskingeveryday,andpickuptheirownclothes?Okay, forget thepart about teenagers.Butwhat if this singlepill couldalso

replace cholesterol drugs, blood pressure drugs, diabetes drugs, anti-inflammatory drugs, antidepressants, and acid reflux drugs while reducingcholesterol values, blood sugars, and inflammation—packing the power ofdozens of prescription medications into one pill but with none of the sideeffects?Andwhatifthissamepowerfulpillnotonlymadeyoufeelbetterthanyouhaveinyearsbutalsohadthepotentialtoachieveaphysicalmakeoverthatmade you look 10, even 20, years youngerwithoutBotox, filler injections, ormarriage to KanyeWest, without unwanted health consequences but still theunmitigatedenvyatyour20-,30-,or40-yearhighschoolreunion?And, unlike a fistful of daily pills costinghundreds of dollars everymonth,

oftenaddinguptomorethanyourgrocerybill,thisonepillisinexpensive,evenyieldingcostsavings—moneyyoucanputtowardanewwardrobe.Does suchamiraculouspill exist that accomplishes this entire list ofhealth

andweightbenefitsatvirtuallynocost?No, itdoesnot. Ifsomeonetoldyouitdid, itwouldbeablatant instanceof

“too good to be true.” There is certainly no such magical pill among thethousands of prescription drugs available. Prescription weight-loss drugs thatyieldbillionsofdollarsperyear for thedrug industrycomewitha long listofsideeffects,fromdiarrheatodamagedheartvalves,nottomentionthereturnof

theweightwhenyoustoptakingthedrugs.Anti-inflammatorydrugscommonlycausebleedingstomachulcers,fluidretention,hypertension,weightgain,andadesire to join AARP. Cholesterol-reducing drugs increase risk for diabetes,impairmemory, and causemuscle aches andweakness, making it difficult toevenget in or out of a car.Drugs for erectile dysfunction cause blindness, anunjustifiabledentinthewallet,andbadTVcommercials.Aperfectdrugtoachieveevenoneofthebenefitslisted—letalonetheentire

list—simply does not exist, despite the extraordinary sums spent to promotethem. Likewise, nutritional supplements: As much as I adore nutritionalsupplements for their power to achieve goals in health, there is no singlesupplement(norlistofsupplements)thatcanachievethisentirelistofbenefits.Notevenclose.Butitdoesexist,notasapill,butasachangeinlifestyle,asimplecollection

ofhealthstrategiesthatcanachieveallthebenefitsintheabovelist.Toogoodtobetrue?Hardly.By far themost powerful factor in this lifestyle that gets the entire process

started is toeliminateall foodsmadeofwheatandgrains—yes, the foodsyouwere told to eat more of, told should dominate all meals from breakfast andlunchtodinnerandsnacks.Thefoodsyouweretoldtoconsumemanytimesperdayeveryday,thewidestpartofthefoodpyramid,thelargestsliceofthefoodplate,thedarlingofallconventionaldietaryadviceandagribusiness.Thesearethe foods that most weigh you down and ravage your health, worse than the“friend”whobooby-trapsyoureverymove.The worst dietary advice ever conceived tells you to reduce fat, eat more

“healthywholegrains,”andeateverythinginmoderation.Followingthisadvicedoes not make you thinner and does not reverse health conditions, but onlycauses themormakes themworse.Removingwheatandgrains fromyour lifeyields such outsized and unexpected health and weight benefits that it seemsimpossible,untilyouwitnessitdayafterdayandexperienceityourself.TheWheatBelly10-DayGrainDetox isunlikeallotherdetoxprograms. It

does not involve cleansing your body with various juices or a magicalconcoction of supplements purported to remove body “toxins,” nor is it atimetable of daily enemas that complicate your meeting schedule. It is adetoxificationprocessfromthetoxiceffectsofwheatandgrains,adetoxificationinthetruestsenseoftheterm.Butitisnotjustamatterofnoteatingwheatandgrains or of eating “gluten-free” (as critics often perceive it). Once the toxiceffectsofwheatandgrainshavebeenremoved,additionalstepsarenecessarytoundotheentirerangeofilleffectsaccumulatedfromtheirconsumption.This10-daydetoxdistills all thewisdomof theoriginalWheatBellybooks

and the lessons learned by the millions of people who have adopted thisapproach—incorporating the most insightful, cutting-edge, and effectivestrategies,andsharingthemwithyousothatyoucanbeginyourpathtoweightand health success in a short 10 days. This lightning-fast approach has neverbeendetailedinanypreviousWheatBellybook.I start with an overview of the program, give you specific how-tos on

shopping and restocking your kitchen, and provide a detailed 10-Day MenuPlan.Ialsoprovideyouwithadditionalrecipestocreatelittlesnackmorselsthatcanbeusedtosubduecravingsthatcropupduringyourdetox,aswellas“SecretWeapon” recipes to help deal with family misgivings. I will also discuss thenutritionalsupplementsweaddtotakeyourhealthevenhigherandhelpyoufeelevenbetter—probablythebestyou’vefeltinagoodlongtime.Iwillalsosharemany of the comments and experiences provided by a courageous group ofWheat Belly 10-Day Grain Detox panelists who blazed the path for you andengaged in thedetox tohelp illustratewhatyoucanexpect.Theywill tellyouwhytheyengagedinthisprogram,whattheyfeltalongtheway,andtheresultsthey experienced evenwithin these 10 days.While they reported some prettyimpressive results, I believe theywill tell you that theprocesswasnot all funandgames,butseriousresultsrequiresomeseriousmethods!You are going to learn that the grain detoxification process begins with

enduring a genuine withdrawal syndrome similar to that experienced withstopping any narcotic. We will discuss this in some detail so that you don’tmisinterpretitsmeaningandtellyourselfthatyoumustneedwheatandgrainstoavoid such unpleasant effects. I will also discuss how we can smooth over(thoughnotentirelyeliminate)thewithdrawalprocess,makingitlessdifficulttoendure. The first few days of the grain detoxification process are thereforecrucial. Only after getting this process behind you will it be possible to takestepstoreversetheorgandamageincurredandbegintheprocessofhealing.The science and rationale behind this powerful approach was discussed at

length in theoriginal book,WheatBelly, and its follow-up,WheatBellyTotalHealth. This book, Wheat Belly 10-Day Grain Detox, is designed for bothnewcomers as well as those of you who have strayed from theWheat Bellylifestylebutwish tomakeacomeback. Ifyouareamong thosewhostrayed—andyoureacquiredallthehealthandweightproblemsthatcomewithresumingwheatandgrainconsumption—thisbookwillgetyoubackontrackasfastandefficientlyaspossiblewithoutboggingyoudownwithanotherdiscussionofthescienceandrationale.The 10-DayMenuPlan, never before used in any otherWheatBelly book,

provides a detailed day-by-day road map to keep you on course—or get you

backoncourse—withplentyofdelicious,easy-to-preparerecipes.TheyareallconsistentwiththeWheatBellylifestyleandtastyenoughtobeservedtoyourfamily,whetherornottheyareengaginginthislifestylewithyou.Thishard-hittinghow-tohasonlythemostessentialtoolsrequiredtogetyou

started and take you from zero to 60miles per hour and on the road back toslendernessandhealthwithbreathtakingspeed.ThoughI’mleavingoutmostofthe science thatvalidates this approach, suffice it to say thatwheat andgrainsimpairhealthinsomanywaysthatmostpeopleneverevensuspectthatthehigh-fiber cereal in their breakfast bowl every morning created the “muffin top”they’re trying to concealunderbaggy tops andmultilayeredone-piecebathingsuits, as well as their knee pain, migraines, and asthma. Most people neversuspectthattheannoying,itchy,embarrassingrashthey’veenduredforthepast10 years; the crippling joint pain in their hands that complicates the simplesttaskslikebrushingteethorwritingacheck;theneedtoruntothetoiletforanuninvited loose bowel movement; or the constant struggle with constipation,anxiety,depression,headaches,andsinuscongestioncanallbedueto“healthywholegrain”bread,branmuffins,orlicorice(yes,licoriceisagrain-containingfood). People are shocked to learn that fatty liver and high blood sugars, theinfertilityofpolycysticovariansyndrome,andtheembarrassmentofmanbreastsand erectile dysfunction are not due tomoralweakness, lack of discipline, orlackofaccesstobetterhealthcare,butaregraininduced.Grains have posed a host of health problems for as long as humans have

consumed them. But it became much more obvious when agribusinessgenetically altered the favorite of all conventional “healthy foods,” wheat,creatingmodern18-inch-tallsemi-dwarfstrainsforincreasedyieldthatreplacedthe 5-foot-tall “amberwaves of grain”we all remember. Its destructive healtheffectswerecompoundedbyconventionaldietaryadvicetoeatmoreofit,whilefood manufacturers put wheat, corn, and other grains into virtually everyprocessed food on store shelves, taking the “eat more healthy whole grains”messagetoanabsurdextreme.One of the reasons why it was so difficult for people to draw cause-effect

relationshipsbetweenwheatandgrainsand this long listofhealthproblems isthat most of the effects are delayed and only show themselves over the longterm.AstackofwaffleseatenonMay1maynotyield,forinstance,theswollenjointsandpainofrheumatoidarthritisuntilSeptember30orlater,soit’stoughtoconnectthedots.Butthedotsdoindeedconnect.SotheWheatBelly10-DayGrainDetoxisnotonlythenutritionalequivalent

ofamagicalpill thatcanachieveall theabovebenefits,butalsoarejectionofthe“eatmorehealthywholegrains”andotherdietaryadvicewehear repeated

overandoveragain.Wearegoingtothumbournosesatthefoodpyramidandplate,turnadeafeartotheadviceoforganizationsliketheAmericanDiabetesand American Heart Associations, and snicker at the marketing antics of BigFood eager to sell us their cellophane-wrapped, processed foods packed withgrainsandsugar—allwhileyougetcloserandclosertofittingintosize4jeans,pitchingmost,ifnotall,ofyourprescriptiondrugsintothetrash,andfeelingthebestyouhaveindecades.Yes,manyoftheprescriptiondrugsthatyourdoctoradvisedyoutotakeare

really efforts to treat the consequences of eating a diet centered on “healthywhole grains” and the grain-tainted products that fill processed supermarketfoods. Being released from these effects does not involve cutting calories,reducing fat, prolonged periods of denial, restraint, exercise, or setting yourTiVoforthelastBiggestLoserepisode.Getridofthecause,reversetheeffect:Thestartofthisprocessisreallythatsimple.Tendays—aweekandahalf,athirdofamonth,thetimeittakestoorderand

receiveanewpairofshoesonline—andyoucanchartanewcourseforyourlifeandenjoythewonderfulbenefitsofreprogrammingyourbodyalonganentirelynewdesign.Onceyouhavegottenthroughthenext10daysandemergethinner,faster, stronger, smarter, and healthier for less than the cost of a pair of newshoes,youwillwonderwhatyouwerethinkingoverthepreceding30,40,or50years.Your health andyour appearance are likely to drawgasps fromanyonewhowitnessesthe“after”wholivedwithyour“before.”Solet’sbegin!

CHAPTER

2

YOUR10DAYSSTARTNOW

Your10-daycountdowntoanewlifethatisdramaticallydifferentstartsnow.Sitdown,grabahandle,andstrapyourself in:Youaregoingfortherideof

yourlife.Itwillbearollercoasterofemotionalandphysicalturbulence,withafewyelps,nausea,andmomentsofpanicalongthewaythatwilllandyouinaplace you likely have not been before—aworld of health, single-digit clothessizes, feeling wonderful, and being the recipient of jealous looks from theperplexedandfrustratedgrain-eatersaroundyou,aswellasofappreciativelooksfromyourpartner.Thisisyourtickettothatworld.Itmaysoundlikeanoverused,over-the-toppredictiontosaythat theWheat

Belly10-DayGrainDetoxexperiencewillbelifechanging,butIassureyouitwill.Itwillbeaslifechangingassurvivingthethroesofadolescenceminustheacne and social bumbling, as life changing as having children without thediapersandsleeplessnights. Ipredict that thechangeswillbesodramaticyouwill wonder how you managed to endure life before you discovered theseanswerstoyourhealthandweightstruggles.Youmaycome toviewyour lifeaspre-detoxandpost-detox.Thoseofyou

whostarttheprocesswithahealthproblemorfivecantypicallyexpectdramaticimprovementsinhealthandthewayyoufeel.Evenwithinthefirstweek,jointpains in the fingers andwrists, acid reflux, facial redness and rash, andbowelurgency can disappear, while over the second week and onward energyimproves,thebellyshrinksvisibly,andpaininlargerjointslikekneesandhipscanbegin to recede. It’snotuncommon forhealth to improve in suchabroadfront that it’s hard to keep up with reducing or eliminating prescriptionmedications. People with high blood pressure or diabetes, in particular,commonlywitnessmarkedreductionsinbloodpressureandbloodsugarwithindays,makingitnecessarytowhittledownmedicationsrapidly(tobediscussed).Youmayfindithelpfultorecordyourexperiencewiththisdetox,aswellas

your long-termWheatBelly journey.Maintaininga journal that chronicles thehealthandlifechangesthatyouundergocanhelpinthefuture,whenyoumay

start tellingyourself thingslike“MylifebeforeWheatBellyreallywasn’t thatbad,”orasmemoriesofyourgrain-filledtribulationsrecede(asmemoriesoftendo), or as friends try topersuadeyou togoback to thegraindark side.Referbacktoyourrecordeddescriptionsofthechangesyouendured, thewithdrawaleffects, the health transformations you enjoyed, and the improvements in theway you feel, and you will be reminded that you did indeed undergo somedramaticchangesandthatgoingbackisareallybadidea.Evenbetter,consideralsosnappingsome“before”selfiesorfindsomerecentphotosofyourselfthatyoucanholdupagainstthe“after”pictures.Ipredictthatthisgraphicrecordofthe changes you are going to experience will astound you with their starkcontrast.Includeclose-upphotosofyourface,asthesewillespeciallyhighlightthechangesyou’llexperience.Evenpeoplewhostart thisprocess just to losea fewpounds,but feelpretty

goodat thestart, report that theyfeelevenbetterafter the initialdetox,notingthat issues they’d come to accept as part of life, such as rashes, foot pain, ormental fog, have disappeared. People will say, “I didn’t realize that I reallydidn’tfeelthatgreat,butnowIfeelbetterthanIhavein20years.”Inadditiontofeeling20yearsyounger,manyactuallylook20yearsyounger.ButIwon’tkidyou:Formanypeople,thingsmaygetworsebeforetheyget

better. The first several days of your detox may be tumultuous, filled withemotionalupsanddownsandunpleasantexperiences.Youwillseethisreflectedin the experiences of our detox panelists, including Jennifer, who endured aweekof incapacitating fatigue andheadaches before she began to emerge.Anoccasional personwill experience transientworsening of chronic joint pain ormigraineheadaches.Itwillalmostcertainlydisrupttheroutineofyourlife:Youmaysleeplonger; thedishesanddirty laundrymaypileup; thefamilymaybeannoyedatyourapparentmalaise.Much of this is due to stopping the flow of the unique, only partially

digestibleproteinsingrains(gliadininwheat,secalininrye,hordeininbarley,zeinincorn)thatyieldtheopiatesthatdriveappetite.Yes:Law-abiding,PTA-card-holdingmothersandfathers,housewives,teachers,andbusinesspeoplewhoconsumegrainsareopiateaddicts.CastsawholenewlightonbreakfastcerealswithnameslikeKraveandFreakies,doesn’tit?Bystoppingtheflowofgrainsin your daily diet, you halt the flow of opiates, and an opiate-withdrawalsyndromecanresult.Unfortunately,forthepeoplewhodoexperienceit,thereisno way to avoid this phenomenon. There are ways to make the process lessunpleasantthatwewilldiscuss,butifyouaredestinedtohaveit,youmustgothrough this process in order to free yourself from the mind-gripping andappetite-magnifyingeffectsofgrain-derivedopiates.Viewitasanecessarystep

toreturntohealth,muchasadrugaddictmuststopinjectingorsnortingadrugandendurethewithdrawalprocessbeforelifecanstartanew.Itwillbeimportanttorecognizewithdrawalforwhatitisandnotmistakeit

forsomethingelse.Youespeciallydon’twanttothink,“Gee,mybodymustbetellingmethatIneedgrains.”Thereisnointrinsicneedforanythingingrains,andthereisnodeficiencycreatedbyremovingthem,butthereiseverythingtogainbyremovingthemandenduringthiswithdrawalprocess.Ofthe10detoxvolunteerpanelists,bytheway,all10gottothefinish,now

soberedby theexperienceof thewithdrawalprocess,understanding thatwheatand grains had been having such a profound effect on their bodies that theprocessofreversingitwasnecessarytoreclaimcontrolovertheirlives.The only reason to delay starting your 10-day transformation would be to

choose a time without an impending period of high-pressure work or schooldeadlines or other stressful situations in order to better endure thewithdrawalprocess.Itwillbeespeciallydifficultif,forinstance,youhavetowork16-hourdays for an upcoming deadline while enduring the emotional roller coaster,mentalfogginess,nausea,andfatigueofgrainwithdrawal.It’snotmuchworsethanhavingabadcaseofthefluwithoutthenasalstuffiness,exceptthatyouareinchargeofwhenyouaregoingtoendureit.Youmightalsodelayitifyouhaveamajortravelobligationcoming,suchasafamilyvacation,asitwillbebesttohave your kitchen available to youduring this period. Short of these potentialdisruptive factors inyournear future, however, you shouldbraceyourself andjustgetstartednow.Butdon’tdelayunnecessarily.Muchasyoudonotwanttodelaythedelivery

ofababyatthe9-monthmarkofpregnancyorthebellyacheofanurgentbowelmovement triggered by the intestinal irritants of wheat and grains, so youshouldn’t allow another moment to pass before you consider beginning yourjourney.

SUSANNE,51,jewelrydesigner,Georgia

“Mysymptomswerejointpain,andtheydidgetworsebeforetheygotbetter.Iwasveryfatiguedthefirstfewdays,butjusttooknapsandheadedtobedearly.Drinkingmorewaterwasahugehelp,aswell.“Thehardestpartaboutgivingupgrainsisrealizingtheyareeverywhere,hiddenin

everythingweeat.Knowingwhattolookforifyoustrayfromsingle-ingredientfoodsissoookey.Itisanewlearningcurvebutveryempowering.”

THETHREESTEPSOFGRAINDETOXTheWheatBelly10-DayGrainDetoxbeginswiththeconceptthatthefoodswearetold(overandoverandoveragain)shoulddominateourdiet—grains—needtobecompletelyremoved inall theirvariedforms.This is thefirstbigstep intaking back control over weight and health. It means removing the appetite-stimulating effects of cookies and bagels, the autoimmune disease–triggeringeffectsofmultigrainbread, thebehavior-distortion and learning impairmentofanimalcrackers,and thegastrointestinaldisruptionofbreakfastcereals. Itmaysound drastic, some even say impossible. Others say it will lead to nutrientdeficiencies, difficulty navigating social situations, getting kicked out of thecountry club, friends no longer talking to you, having to take confessionwithyourpriest,evenmalnutritionanddisablingdeficiencies.Noneofthisistrue.Once you are aware of a fewbasic ground rules in your newly empowered

grain-free life, I predict that you will find this lifestyle entirely manageable,liberating, delicious, and healthy. Yes, there will be efforts that take somegettingusedto,suchasaskingwaitstaffatrestaurantsaboutingredientsindishesyou order, but such efforts are minimal and easily accomplished. And this iswhatyoumustdoinordertogainextraordinarycontroloverappetiteandhealth.Tomakethetransitiontograin-freelivingadigestibleprocessforyou,evenif

yourlifeishecticandcrammedwithotherresponsibilities,I’vebrokenitdowninto three bite-size, grain-free, sugar-free pieces. The three steps to gettingstartedonthislifestyleare:

1. Eliminateallgrains.2. Eatreal,single-ingredientfoods.3. Managecarbohydrates.

It’s that simple.Yes, there are additional steps to take to regain body-widehealth,andwe’lldiscussthemlaterinthebook.Buttheefforttoconvertfromanunwitting,helpless,inflamed,weight-accumulating,disease-causing,grain-filleddiettoahealth-empowering,performance-enhancing,feel-great-again,grain-freedietisjustthateasy.Whenwereverttoeatingfoodsthatweareadaptedtoconsume(sincegrains

wereaddedonlyamomentintimeago,speakinganthropologically),therearenoconcernsaboutsaturatedfatorfiber,thereisnothingsugared-up,nobodyneedsto count calories, and there are certainly no products made from grains. Weleavebehindworries aboutportion sizeorovereating.We return to foods that

allowedhumans tosurviveand thriveformore than99percentofour timeonEarth,whenbeingoverweightandthediseasesofcivilization(suchasdiabetes,hypertension, and autoimmunediseases)were unknown, beforewemistakenlyturnedtograins indesperationasasourceofcalorieswhennothingbetterwasavailable; we used grains then as food to provide sustenance, grow, andreproducewithoutknowingtheirenormouslong-termhealth-disruptingimpact.Re-creating such a new, yet really old, pre-grain diet means making

allowances for the modern choices we are presented, since we will not bespearingwild boar or digging in the dirt forwild roots.We therefore need tolearn how to navigate their closest modern counterparts in places likesupermarkets.Webeginwiththeindispensable,unavoidable,andabsolutelynecessaryfirst

step.

STEP1:EliminateAllGrainsWe start by eliminating the unexpected and surprising source of so manyproblems:no,notyournitpickymother-in-laworyourspouse’sexcessivesportsTV–watchinghabits,butgrains. It isnotuncommonforpeople toobtainmorethanhalfoftheirdailycaloriesfromgrains.Eliminatingthemrepresentsamajordisruption of shopping, eating, and cooking habits. But I know of nothing—extremeexercise,prescriptiondrugs,nutritionalsupplements,cleansingenemas,meditation, a year in a monastery—that can match the benefits of removingthesedisruptersofhealth.Graineliminationisbyfarthemostimportantstepinthedetox,becausethe

next fewstepswill followthiscrucial firststepnaturally.Bybanishinggrains,you eliminate the appetite-stimulating effects of grain-derived opiates, effectsthat encourage consumption of junk carbohydrates. You will also eliminategastrointestinaltoxinsingrainsthatalteryoursenseoftaste.Minustheseeffects,yourappetitewillbereduced,youwillspendfarlesstimebeinghungry(ifyouarehungryatall),andyoursenseoftastewillbereawakened.Youwillactuallyfindformergoodiesnolongergood,evensickeninglysweet,andyouwillenjoyhealthy foodsmore.Youwill discover, for instance, thatBrussels sprouts andblueberries have dimensions of flavor you never experienced before. ThephysiologicalchangesthatyouundergoinStep1makethetwosubsequentstepsofyourdetoxeasier.Letmebeabsolutelyclearonthis:Eliminateallgrains.Idon’tmeancutback.

Idon’tmeaneverydayexceptFriday.Idon’tmeanonlyathome,whiledriftingback to grain-consuming ways at restaurants or friends’ homes. Even a little

compromisecancompletelyblockyoursuccess,haltthedetoxificationprocess,sustain the opiate addictive and appetite-stimulating effects, and continue tocultivateinflammation.SowhenIsay“eliminateallgrains,”Imean100percentwithoutcompromise,nomatterwhereyouare,whatotherpeoplesay,orwhatdayoftheweekitis.Thisfirststepisunavoidable.Youcannotsucceedinthislifestylewithoutthis

criticalfirststepandgoingthefulldistancewithit,elsenoneoftheotherstepswill followor achieve the effects you desire. So let’s talk about howyou canaccomplishthisall-importantfirststepandbanishallgrainsfromyourlife.

StartwithaGrain-FreeKitchenI recommendstarting this lifestylebycreatingagrain-freekitchen:Establishagrain-free zone that includes your refrigerator, pantry, and cabinet shelvespurged of all foods made with grains. Grocery stores, fast-food joints, andschoolsmaybestockedtoptobottomwiththem,butyourpersonalkitchenwillbeagrain-freesafezone,ahavenforhealthyeating.Start by removing all obvious sources of wheat flour such as bread, rolls,

doughnuts, pasta, cookies, cake, pretzels, crackers, pancake mix, breakfastcereals,breadcrumbs,andbagels.Tossoutall thecouponsyou’vesetasidetosavea fewdollarsondeliverypizzaorbakery items.Then removeallbottled,canned, packaged, and frozen processed foods with wheat among theingredients.Check the labels forwheat inall itsvariousforms,someofwhichare obvious and others that are not so obvious, with names such asmodifiedfoodstarch,panko,seitan,andbran.(SeeAppendixBforalistofhiddengrainsourcesandnames.)Tacklebarley-containingfoodsnext.This includesanyfoodwithmalt listed

onthe label,aswellasbarley itself. (Beerandsomeotheralcoholicbeverageshavegrainissues,butwewilldiscussthisinAppendixB.)Anyfoodsmadewithrye,suchasryebreadsandryecrackers,shouldallgo,too.Now remove all obvious sources of corn, such as corn on the cob, canned

corn,cornchips,tacos,andgrits,aswellasprocessedpackagedfoodsmadewithobviousandnot-so-obviouscorningredientssuchashydrolyzedcornstarchandpolenta(alsolistedinAppendixB).Other grains, such as oats, rice, millet, sorghum, amaranth, and teff, are

usuallylistedbytheirrealnames;purgethekitchenofthesefoods.Whyaregrainsfoundinsomanyprocessedfoods?Sometimestheyarethere

for legitimate reasons, such as to improve texture and taste or to thicken.Butgrainsarealsoawaytobulkupaproductinexpensively,causingyoutobelieve

thata$5.99deep-dishpizzaisabargain.Inotherwords,grainsarecheapfiller.Itisawaytofeedpeoplecheaplywithplatespiledhighandappetitessatisfied—at least for a few minutes, until they are hungry again. Note that fast-foodrestaurants are monuments to the use of cheap filler, so it is very difficult(impossibleinsomeoutlets)tonavigateamealfreeoftheminsuchplaces.ButIbelievethatgrainsarepresentinnearlyallprocessedfoodsforreasons

beyond cheap filler. The dirty little secret is that grains increase foodconsumptionbyyieldingopiatesthatincreaseappetite,addinganaverageof400more calories per person, per day, every day (averaging the food intake ofeverybody: adults, infants, and children). It’s not uncommon for grains toprovokeconsumptionof1,000ormoreadditionalcaloriesperday inanadult.Top off processed foods with high-fructose corn syrup, a highly processedderivative of corn, with its low-cost, intense sweetness, and you increase theexpectationofsweetnessandfurtherampupappetite in theconsumingpublic,further increasing our desire for other sweet, processed foods. (Grain-freepeople, by the way, find the taste and sweetness of high-fructose corn syrupoverwhelming, something you will lose all desire for, another reflection ofsharpened taste.)As a consumerof “healthywhole grains,” youweredoomedfromthestart,butnowyouknow.Justasthereisnowaytomakeacigarettehealthy,thereisnowaytosalvage

anyofthegrainproductsyouhadinyourpantryorrefrigerator.Tosstheminthetrash,givethemtocharity,usethemforcompostorcatlitter,butgetridofthem.This removes the temptation to“justhaveonecracker”or think that “justonebitewon’thurt”ortrytoavoidwaste.Wewilldiscusswhyitissoimportanttonot allow this to happen and avoid the reactivation of appetite and addictivebehavior, as well as triggering reexposure reactions that involve bloating,diarrhea,jointpain,andotherannoying,evenpainful,effects.Makingthebreakabruptly and cleanly is very important for success. If you are unable tocompletelypurgeyourkitchenofgrainproductsbecause,say,aspouseorotherfamilymemberrefusestogoalongwithyourlifestylechange,makeitclearthatyouaregoingtohavefoodsetasidetosuityourneweatingchoices.(InChapter7,wewilldiscusshowtoquietlyandcleverlyconvertsuchpeopleovertoyourwayofliving.Itcanbedone.)Thereisnoneedforapanicattack,worryingthatyouwillneverhaveapizza,

muffin,orpieceofcheesecakeagain.Youwill, thoughwewill re-create themusing truly healthy ingredients that will not cause weight gain or reverse thehealthbenefitsyou’veworkedtoachieve.(Youwillbeintroducedtotheseinthe10-DayMenuPlaninChapter5.)

StartYourGrain-FreeWheatBelly10-DayGrainDetox

Clearyourkitchenofallobviouswheatandgrainsources

• Wheat-based products: bread, rolls, breakfast cereals, pasta, orzo, bagels, muffins,pancakesandpancakemixes,waffles,doughnuts,pretzels,cookies,crackers

• Bulgurandtriticale(bothrelatedtowheat)

• Barleyproducts:barley,barleybreads,soupswithbarley,vinegarswithbarleymalt

• Ryeproducts:ryebread,pumpernickelbread,crackers

• All corn products: corn, cornstarch, cornmeal products (chips, tacos, tortillas), grits,polenta, sauces or gravies thickened with cornstarch, corn syrup, high-fructose cornsyrup,breakfastcereals

• Riceproducts:whiterice,brownrice,wildrice,ricecakes,breakfastcereals

• Oatproducts:oatmeal,oatbran,oatcereals

• Amaranth

• Teff

• Millet

• Sorghum

TheneliminatehiddensourcesbyreadinglabelsEliminatehiddensourcesofgrainsbyavoidingtheprocessedfoodsthatfilltheinneraislesof the grocery store. Almost all of these are thickened, flavored, or textured with grainproducts,orgrainsareaddedascheapfillerand/orappetitestimulants.Livingwithoutgrainsmeansavoidingfoodsthatyouneverthoughtcontainedgrains,such

asseasoningmixesbulkedupwithcornstarch,cannedanddrysoupmixeswithwheatflour,Twizzlers, soy sauce, frozen dinners with wheat-containing gravy and muffins, and allbreakfastcereals,hotandcold.(Youwillfindlistsofthehiddenaliasesforwheatandcorn,inparticular,thatcanbefoundinsomanyprocessedfoodsinAppendixB.)This doesnotmean youwill never havea crunchybreakfast “cereal” againor a salad

topped with delicious dressing. You will learn to eithermake your own versions with nounhealthygrainstobooby-trapyourlifestyleortoidentifythebrandsthathavenograinsorotherunhealthyingredientsadded.

GoGrain-FreeShoppingYou have purged your kitchen of grain-containing foods and need to restockwith new, healthy, grain-free alternatives.Go to the supermarket or the storeswhere you shop for meat, vegetables, and other foods. (Some of our detoxpanelists observed that they needed to shop at more than one store in theirneighborhoodtofindallthestartingingredients.)Oneobservationyouaresuretomakeasyouremoveallgrainsfromyourlifeandcarefullyexaminelabelsis,“Thisisimpossible.Grainsareineverything!”Indeed,grains—especiallywheatandcorn—areinsaladdressings,seasoning

mixes, licorice, frozen dinners, breakfast cereals, canned soups, dried soupmixes, rotisserie chickens, soft drinks, whiskies, beers, prescription drugs,shampoos, conditioners, lipstick, chewing gum, and even the adhesive inenvelopes.Wheatandcornareinvirtuallyeveryprocessedfoodongrocerystoreshelvesandinmanycosmeticsandtoiletries,asubiquitousas(howcanIresist?)white on rice. (By the way, steal a look at the contents of other shoppers’grocerycartsandyouwillbeamazedatthenumberoffoodsthatcontainwheatandgrains.You’llbehard-pressedtofindfoodsthatdon’tcontainthem.)It also means bearing some greater up-front grocery costs, since you are

restockingmuchofyourkitchenwithnewfoods.Don’tbefooled,though:TheincreasedcostsoffollowingtheWheatBellylifestylewillnotcontinueforever.It’s just part of getting started.Recall that, as youprogress inyourwheat-andgrain-free lifestyle, food and calorie consumption will drop naturally. If yourfamily follows suit,multiply the reduced food intakeby thenumberof familymembers,anditalladdsup(intheexperienceofmostpeople)toreducedlong-termcostsornoincrease—makingnodentinyourmonthlyfoodbudget,despitegetting rid of all the foods made with cheap filler and replacing them withhigher-qualitysubstitutes.Of the 60,000 or so processed food products that pack the shelves of the

averagesupermarket,youroptionswillbewhittleddowntoabout1,000,butyoushouldneverfeeldeprived.Youwilldiscover that thefoodsyou’veeliminatedare nearly all variations on the same processed food theme: wheat flour,cornstarch, sugar, high-fructose corn syrup, and food coloring,whether itwasbreakfastcereal,apop-in-the-toasterconveniencebreakfast,frozenwaffles,low-calorie frozendinners,or crackers.They’reall cheap filler in themoderndiet,dolledupwiththeglitzofmodernmarketing.Startbynotshoppingforobvioussourcesofwheat,corn,andothergrainsand

avoidthebreadaisle,thebakery,frozenfoodfreezers,thebreakfastcerealaisle,and the internal aisles stockedwithpackaged foods.Confineyour shopping to

theproducesection,thebutchercounter,andthedairyrefrigerator;ventureintothe inner aisles only for spices, nuts and seeds, laundry detergent and otherhouseholdsupplies,anddogorcatfood(thoughyoumightconsiderlookingforgrain-freepetfood,aswell).Youmaywishtoconsulttheday-by-dayshoppinglistforthe10-DayMenuPlaninAppendixAtobesureyouhavetheingredientsonhandtocreatetheplan’srecipes.Youareaimingtoachieveadietfilledwithfoodsthatareleastprocessed.The

mostconfidentmeansofavoidingfoodswithgrainsistochoosefoodsthatarenaturallygrain-free,suchasvegetables,eggs,olives,andmeats.Thatpointsustowardasolution,apolicythathelpsyoueasilynavigateyournewgrainlesslife:Avoidprocessedfoodsthatbearlabelsandreturntoreal,unprocessed,naturallygrain-free,single-ingredientfoodswithoutlabels.

STEP2:ChooseReal,Single-IngredientFoodsAn avocado, intact in its skin, can be chosen with confidence, as no foodmanufacturer added grains to it. Eggs in their shell likewise. In other words,foodsleftmoreorlessintactandunmodifiedbyafoodmanufacturershouldtopyour listof foods tochoose from thataresafe foryourempoweringgrain-freelifestyle. Avocados and whole eggs are real—not fake, multiple-ingredientmarketing conceptions of some food manufacturer—and there’s no chance ofexposuretograins,addedsugars,high-fructosecornsyrup,hydrogenatedoils,orotherno-no’s.You will find the majority of real, single-ingredient foods in the produce

section,butchercounter,anddairyrefrigerator.Dependingonthelayoutofyoursupermarket, youmay have to venture into those hazardous internal aisles forsomeofyourbakingsupplies,spices,andnuts,butdosowhileignoringallthepackaged,processed,glitzy,eye-catchingproducts.Avoiding foodswith labels simplifies the task of label reading.Cucumbers,

spinach,andporkchops,forexample,don’tcomewithlabels(excepttodisplayweightanddate).Avoiding labelsmeansyou’llbebuyingfoods in theirbasic,leastmodifiedforms.Sure,theporkchopswereslicedfromalargerpieceofthemeatfromtheanimal,buttheyshouldnothavebeenchangedinanyotherway.Thissimplepolicyofchoosingreal,single-ingredient foodshasservedprior

WheatBellyfollowerswell,servedourdetoxpanelistswell,andwillserveyouwell,particularlyasyouarelearningtonavigatethislifestyleatthestart.Choosingreal,single-ingredientfoodsthatarenourishinganddon’tyieldland

mines in your Wheat Belly 10-Day Grain Detox means enjoying unlimitedquantitiesofthefollowing:

VEGETABLES. Enjoy all the fresh or frozen veggies you want, except forpotatoes (see “Step 3:Manage Carbohydrates”—unless you’re consuming thepotatoes raw, as suggested in Chapter 4). Explore the wonderful range ofchoices: spinach, chard, kale, broccoli, broccolini, collard greens, lettuces,peppers, onions,mushrooms, Brussels sprouts, zucchini, squash, and so on. Itmayalsobetimetorevisitvegetablesyoudidn’tpreviouslylikebecauseofthechangeintasteperceptionyouwillundergowhengrain-free.Don’tbesurprisediftheBrusselssproutsyouoncedespisednowbecomeyourfavorite.Minimizereliance on canned vegetables, especially tomatoes, due to bisphenol A, anendocrine-disruptingchemical,inthecan’slining.

MEATS.Choosefrombeef,pork, lamb,fish,chicken, turkey,buffalo,ostrich,and wild game. Consider pasture-/grass-fed, free-range, and organic sourceswhenever possible tominimize exposure to antibiotic residues, hormones, andothercontaminants,aswellas todoyourpart inencouraginga return tomorehumanelivestockpractices.Thereisnoneedtolookforleancuts;lookforfattycuts,oftenlessexpensiveandfullofthefatsyouneedthatfacilitatesuccessinthislifestyle.Andtrytoovercomethemodernaversiontoorganmeats,suchasliver,heart, and tongue, themostnutritiouscomponentsof all, especially liverand heart. Uncured liver sausage or ground liver added tomeat loaf are easyways to resume organ consumption. Only over the last 50 years have peopledevelopedanaversiontoorganmeats.Getoverit:Havesomeliver.(Justaswithhumans, if an animalwas raised in contaminated circumstances, themeat andorganswill be contaminated likewise, so look for pasture-fed, organic sourceshere,aswell.)Savebonesinthefreezertomakesoupsandstocks,excellentforjoint,hair,andnailhealth.

EGGS.Eggsarelittlepowerhousesofnutritionandareanimportantpartofasuccessfulgrain-free lifestyle.Wedonot limit eggs, since thealarmsover thepotentialcardiovascular risksofeggshavebeenconfidentlydebunked.Choosecage-free, organic sources whenever possible or, even better, purchase themfroma local source. Ifyouareallergic toeggs fromchickens,considergoose,duck,ostrich,orquaileggs,ifavailable.

RAWORDRY-ROASTEDNUTSANDSEEDS.Almonds,walnuts,pecans,hazelnuts,pistachios, Brazil nuts, macadamia nuts, pumpkin seeds, sunflower seeds,sesameseeds,flaxseeds,andchiaseedsareallgreatchoices,asaredry-roastedpeanuts(thoughthey’rereallyalow-carbohydratelegume,notanut).Avoidnutsroasted in unhealthy oils, such as hydrogenated cottonseed or hydrogenatedsoybean oil, aswell aswheat flour, cornstarch,maltodextrin, or sugar used tocoat them. Should you choose roasted, none of these unhealthy oils or otheringredientsshouldbelisted.Cashewsaretheonenutthatshouldbelimited,as

theyareamongthemostcarbohydrate-richofnuts;consumelightlyandusethecarbohydratemanagementmethoddiscussedbelow.

FATS AND OILS. Choose coconut, palm, extra-virgin olive, extra-light olive,macadamia, avocado, flaxseed, andwalnut oils, as well as organic butter andghee.Don’tbeafraidofsavingtheoilsfrombacon,beef,andpork.Youcanalsopurchase lard and tallow, butmake sure they are not hydrogenated.Minimizeuse of polyunsaturated oils (corn, safflower,mixed vegetable, and sunflower).Avoidhydrogenatedorpartiallyhydrogenatedoilscompletely.

CHEESES. Purchase real cultured cheeses only (not Velveeta or single-sliceprocessedcheese),preferablyorganicandfullfat,notskimorreducedfat.Thecheese-makingprocessminimizestheundesirableaspectsofdairy(suchaswheyandunhealthy formsof casein).Be carefulwith blue cheese,Gorgonzola, andRoquefort,whichareoccasionallysourcesofwheat.

BEVERAGES. Drink water (squeeze in some lemon or lime or keep a filledwaterpitcher in the refrigeratorwith a fewslicesof cucumber,kiwifruit,mintleaves, or orange), teas (black, green, or white), infusions (teas brewed fromotherleaves,herbs,flowers,andfruits),unsweetenedalmondmilk,unsweetenedcoconutmilk(thecartonvarietyfromthedairyrefrigerator),unsweetenedhempmilk,andcoffee.SiptheCoconutElectrolyteReplacementWaterasisoronice.Avoid sodas and fruit drinks, even the sugar-free ones as they are typicallysweetened with aspartame and have been associated with weight gain andunhealthychangesinbowelflora.

MISCELLANEOUS.Lookforguacamole,hummus,pesto,tapenades,olives,andunsweetened condiments, such asmayonnaise,mustard, ketchupwithout high-fructose corn syrup, and oil-based salad dressings without high-fructose cornsyrup,sugar,dextrose,orcornstarch.

ALCOHOL.Itisbesttorefrainfromalcoholorkeepittoabareminimum(nomore thanoneglassperday)duringyourdetox. Ifyouwish tokeep someonhand, though, consider wine (the drier, the better); non-grain vodka (Cîroc,Chopin, others); rum; tequila; brandies and cognacs; and non-grain or gluten-free beers (Redbridge, Green’s, Bard’s, and others). Note that beers, inparticular, canhave small quantities of grain residues, even if gluten-free, andhavepotentialforexcessivecarbohydrates,sogoverylightlywiththem;one12-ounceservingapproachesyourcarbohydratelimit,soneverhavemorethanoneserving. (There is a more detailed listing of safe alcoholic beverages inAppendixB.)

STEP3:ManageCarbohydrates

The third step in the Wheat Belly 10-Day Grain Detox is to managecarbohydrates,evenbeyondthosefoundingrains,astheyarethedarlingsoftheprocessed food industry—cheap, tasty filler that contributes to dietaryhelplessness and health distortions. Carbohydrates provoke blood sugar andinsulin and slow, even stop, your weight loss and health efforts. Properlymanagingthesefoodsallowsyoutosqueezeadditionalbenefitsfromthepowerofyourgrain-freenutritionalprogram.Itwillsuperchargeweightlossandallowyou to gain further control over metabolic disturbances, such as high bloodsugars,fattyliver,triglycerides,bloodpressure,andneedingtoshopinplus-sizeaisles.We follow this simple rule: Never exceed 15 grams net carbohydrates per

mealorper6-hour (digestive)period.Wecalculatenetcarbsby the followingsimpleequation:

NETCARBS=TOTALCARBS–FIBER

Becausemostofyour foodswill not comewith labelsornutritionalpanels,youwillneedaresourcetolookupthecompositionofvariousfoods,suchasaninexpensivehandbookwithtablesofthenutritionalcontentoffoods.(Findthesein the reference section of your local library or bookstore, often for less than$10.) There are also several terrific smartphone apps useful for this purpose.(Searchfor“nutritionalanalysis”inyourapplicationsource.)Inaddition, thereare many Web sites that list nutritional analyses of foods. Look up totalcarbohydrate and fiber content of the food in question, make the simplecalculation,andyouhavenetcarbohydratecontent.Nothing matches the power of eliminating grains to reduce inflammation,

recovergastrointestinalhealth,reduceappetite,anddropweight.Butbanishingall grains while feasting on a bag of potato chips or downing three cans ofsugary cola every day can still trip up health and weight. Carbohydratemanagement helps you sidestep problem sources and compound the benefitsbegunwithgrainelimination.Andbecausediabetesandoverweightareconcernsforsomanypeopleatthestartoftheirdetox,thisstepisalsonecessarytotakecontrolofthesemodernepidemicconditions.Carbmanagement iseasier than itsoundsoncegrainshavebeeneliminated,

even forpeoplewhobegin thisprocesswitha sweet tooth.Recall that riddingyourlifeofgrain-derivedopiatesreducesappetiteandreawakenstaste,includingheighteningsensitivity tosweetness.Thedesireforsweetsnacksdiminishesordisappears, and goodies you formerly thought were irresistible will tastesickeningly sweet. Addiction to milk chocolate, gummy candy, or other junk

indulgences will go the way of padded shoulders and harem pants. Goodriddance.Wealsodonotusethemisleadingfictionoftheglycemicindexorglycemic

load.(See“TheFairyTaleofGlycemicIndex”.)Choosinglow-glycemicindexfoods, for instance, will trigger blood sugar and insulin to high levels, causeweight gain, and prevent the health benefits of this lifestyle—virtually nodifferent than high-glycemic index foods.Don’t fall for the health andweightbooby-trapofglycemicindex.Youreffortstomanagecarbohydrateswilllimitrisesinbloodsugar.Contrary

to conventional advice from most doctors (who typically advise that bloodsugars should not exceed 200 mg/dL after a meal, a level associated withastounding levelsofweightgainandhealth impairment), adhering toour15gnetcarbcutoffkeepsbloodsugarsatorbelow100mg/dLatalltimes,includingblood sugar after eating ameal. In otherwords,we aim to never allow bloodsugartoriseoverthelevelpresentpriortothemeal.If you have diabetes or prediabetes and startwith higher-than-normal blood

sugars,thisapproachwillpreventadditionalrisesinbloodsugarwithmealsandallowevenfuturefastingbloodsugarstodropovertime.Wethereforeworktokeep blood sugars at healthy levelswhen you rise in themorning; before andafter breakfast, lunch, and dinner; before bedtime; when you wear open-toedshoes,highheels,orgobarefoot;aswellasallothertimesoftheday.By avoiding spikes in blood sugar, insulin release is minimally triggered.

Insulinistherootofmuchdietaryandmetabolicevil;itisahormonethatcausesweightgainandblocksmobilizationofstoredfatfromfatcells.Not triggeringinsulinallowstheoppositetooccur:mobilizationoffatandweightlossfromfatcells.Overtime,insulinresistanceisreduced,allowingweightlosstoprogressfurther. Along with it, inflammation, fatty liver, blood pressure, hightriglycerides, inappropriate questions about your baby’s due date, and otherdistortionsallstrikearetreat.It is important that,aspartofyourcarbohydratemanagementeffort,youdo

notlimitfatsoroils.IntheWheatBelly10-DayGrainDetox,therearenolimitson fat or oil intake, provided you choose your sources wisely. It means youshouldenjoythefatonmeats,justlikeyourgrandparentsdid.Don’tbuymeatslean;buyfattycuts.Don’ttrimthefatoffbeef,pork,lamb,orpoultry;eatit.Eatdarkpoultrymeat,aswellaswhite.Inaddition:

• Save fats from cooking beef, pork, and bacon in a container and refrigerate to use ascookingoil.

• Savethebones(orbuythemfromabutcher)tomakesouporstockanddon’tskimoffthe

fatwhenitcools.

• Considerenjoyingbonemarrow.

• Don’tlimiteggconsumption.Haveathree-eggomelet,forinstance,withlotsofextra-virginoliveoil,pesto,oroliveoil–soakedsun-driedtomatoes.

• Usetheoilslistedabovegenerouslyineverydishpossible.

TheFairyTaleofGlycemicIndexThe Wheat Belly 10-Day Grain Detox is a hard-hitting natural approach for gainingincredible control over weight and health in as short a time as possible. There are nofictionsorfairytaleshere.Butsomepopularnutritionalfairytalescouldconfuseyouorundothe benefits you are trying to achieve. The concept of glycemic index (GI) is one goodexample:afictionalnotionthat,ifbelievedlikeafairytale,couldhaveyoukissingfrogstomakeprinces.GIassignsvalues to foods thatdescribehowhighbloodsugarclimbsover90minutes

afterconsumingthatfoodcomparedtoglucose.TheGIofaporkchop?Zero:noimpactonbloodsugar.Threescrambledeggs?Alsozero.Aplateofkalamataolivesandbigwedgeoffetacheese?Zeroagain.Azeroglycemicindexappliestoallothermeats,fats,oils,mostnuts,cheeses,mushrooms,andnonstarchyvegetables.Eatanyofthesefoodsandbloodsugarwon’tbudgeandinsulinwillnotbeprovokedbeyondaminimallevel.While there is really nothing wrong with the concept of GI or the related concept of

glycemicload(GL),whichfactorsinquantityoffood,theproblemliesinhowvaluesforGIandGLareinterpreted.Standardpracticeisto(arbitrarily)breakGIlevelsdownintohighGI(70orgreater),moderateGI(56to69),andlowGI(55or less),whileGLisbrokendownintohighGL(20orgreater),moderateGL(11to19),andlowGL(10orless).Canyoubealittlebitpregnant?Canyouhavealittlenuclearwar?Thesameappliesto

GI:Thereshouldbeno“low”or“high”distinguishedbysuchsmalldifferences.AllGIlevelsareassociatedwithbloodsugarsthataretoohighifweightlossandidealmetabolichealthare your goals. Applying the flawed logic of theGI, cornflakes, puffed rice, and pretzelshave high GIs (above 70), while whole grain bread, oatmeal, and rice have low GIs,resultingintheconventionaladvicetoincludeslotsoftheselow-GIfoodsinyourdiet.Atypicalnondiabeticpersonwhoconsumes1cupofoatmeal—alow-GIfood—in½cup

ofmilkwithoutaddedsugarwillexperienceabloodsugarlevelintheneighborhoodof160mg/dL.This isahigh level thatprovokes theweight-lossblockingeffectof insulin, not tomentionalso triggering (over time)adrenaldisruption, cataract formation,damage to jointcartilage, hypertension, heart disease, and neurological deterioration or dementia whenprovoked repeatedly, aswith oatmeal for breakfast everymorning.A blood sugar of 160mg/dLmaynotbeashighas,say, the180mg/dL thatoccursafterconsumingahigh-GIfood,suchasabowlofcornflakesorpuffedricecereal.Butitisstillhighenoughtoprovokeallthedestructiveeffectsofhighbloodsugar.LowGIwould therefore bemore accurately labeled as “less-high”GI. Even better,we

couldjustrecognizethatanyGIabovezeroorlowsingle-digitvaluesshouldberegardedashigh.Theconceptofglycemicloadthatfactorsinportionsizeisnobetter.Underthissystem,

theGLofcornflakesis23,theGLofoatmealis13,andtheGLofwholewheatbreadis10,once again lulling you into thinking that foods like oatmeal andwholewheat bread don’traisebloodsugar.Buttheydo.Foodslikeoatmealandwholewheatbreaddon’thavelowGLs;theyhavelesshighGLs.Isthereavaluethatbetterpredictswhethertherewillbeabloodsugarrise?Yes:grams

of carbohydrates. Specifically, net grams of carbohydrates obtained by subtracting fiber(since fiber, while included in the total carbohydrates value on nutritional panels, is notdigestedtosugar):

NETCARBOHYDRATES=TOTALCARBOHYDRATES–FIBER

Ifyouwere to testbloodsugarswitha fingerstickglucosemeter30 to60minutesafterconsuming a food (when peak blood sugar usually occurs, not 2 hours as advised byphysiciansfordiabeticbloodsugarcontrol),youwouldseethatittakesmostofus15gnetcarbohydratesbeforebloodsugarsrise,regardlessofwhethertheyarehigh-,medium-,orlow-GI.WehavebasedallWheatBelly10-DayGrainDetoxdietarychoicesandrecipesonthislimit.Let’sdashanotherfairytalecommonlyofferedbythedietarycommunitythatcantripup

yourweight-lossefforts.Theyoften tell us that if ahigh-GI food is consumedwithaddedproteins, fats,or fiber, theglycemiceffectwillbe reduced.Asoftenoccurs in the fictionaltalesofnutrition,thisisanexampleofsomethingbeinglessbadbutnotnecessarilygood.Atypical blood sugar after consuming two slices ofmultigrain bread on an empty stomachmightbe170mg/dL—highenoughtoprovokeinsulin,cortisol,insulinresistance,visceralfataccumulation,and inflammation.Consumetwoslicesofmultigrainbreadwithsomeslicesofturkey,mayonnaise,lettuce,andtomatoes,andbloodsugarwillbearound160mg/dL—better,yes,butstillprettyhigh.Lessbad isnotnecessarilygood.ThewolfcanwearGrandma’snightie,buthe’sstilla

big,bad,uglywolf.

If you areworried about your cholesterol, know that themajority of peoplewillexperienceareductionintheLDL(bad)cholesterolwiththislifestyle,alongwith plummeting triglycerides and a rise in healthyHDL.Eating fats and oilsnormalizesthesepredictorsofcardiovascularrisk.(Afulldiscussionofthewhybehindthesechanges,andwhyandhowalow-fatdietruinshealthandbooby-trapscardiovascular risk,canbe found inboth theoriginalWheatBellyand inWheatBellyTotalHealth.)Ifwearegoingtoincreaseourintakeoffatsandoils,italsomeansavoiding

foods labeled “low-fat” or “nonfat.”These termsmean high carbohydrate andhighsugarandalsoserveasbuzzwordsforgrains.Yes,conventionalnotionsofhealthyfoodswithreducedfathavenotjustwastedourtime,butdisposedofanycontrolwemayhavehopedfor inweightandhealth.Havenothing todowiththem.Ifyouconsumedairyproducts,forinstance,pourthefat-free,1%,or2%milkdownthedrainandgoforthefullfatorcream.Nolightcoconutmilk;wewantthethickest,fattiestvariety.We also avoid hydrogenated fats, or trans fats, a common ingredient in

processed foods, especially grain-based foods, as they contribute to heartdisease,hypertension,anddiabetes.Margarineistheworst,madewithvegetableoilshydrogenatedtoyieldasolidstickortubform.Manyprocessedfoods,fromcookies to sandwichspreads,containhydrogenatedoilsandshouldbeavoidedforthisandotherreasons.Userealorganicbutterorgheeinstead(ifyouincludedairy).

Despiteourembraceoffatsandoils,youshouldnotinterpretthistomeanthatfoodsdeep-friedinoilsarehealthy.Theyarenot.Butit’snotsomuchthefatasthe high-temperature reactions that occur in deep-fried foods, even healthyfoods, especially if polyunsaturated oils like corn are used. Because of thehealth-impairingeffectsof theby-products fromhigh-temperaturecooking,weavoidoratleastminimizeanyfoodthatisdeep-fried.There are a few additional tips that are useful for managing carbohydrate

intake.ABSOLUTELYAVOIDGLUTEN-FREEFOODSMADEWITHCORNSTARCH,RICEFLOUR,

TAPIOCA STARCH, OR POTATO FLOUR. These are the four ingredients mostcommonly used in gluten-free processed foods.They are awful for health andwillcompletelyshutdownanyhopeofweight loss,oftenresultinginoutright,sometimesoutrageous,weightgainandinflammation.Managingcarbohydratestoimprovecontrolovermetabolismandhealthmeans100percentavoidanceofthese terrible products marketed to an unsuspecting public thinking they areeatinghealthybyavoidinggluten.Nothingraisesbloodsugarhigherthanthegluten-freejunkcarbohydratesin,

say, gluten-free multigrain bread or gluten-free pasta—higher than even tablesugar.Bloodsugarthatresultsfromeatingtwoslicesofwholegraingluten-freebreadmadewithpotatoflour,riceflour,andmilletcaneasilytop180mg/dL(inthosewithoutdiabetes)over the firsthourafterconsumption, regardlessof themayonnaise, meat, cheese, or other foods in the sandwich. There are indeedsome food producers who have developed gluten-free and grain-free productswithoutjunkcarbingredientsthatdonotraisebloodsugarandsoaresafe,buttheyremainintheminority.

LIMIT FRUIT.Adhere to our carbmanagement cutoff and limit yourself to nomore than 15 g net carbohydrates per meal. Choose fruit with the leastcarbohydratecontentandgreatestnutritionalvalue.Frombest toworst,choosefrom: berries of all varieties, cherries, citrus, apples, nectarines, peaches, andmelons. One-half cup of blueberries, for example, contains 15 g totalcarbohydratesand3gfiber=12gnetcarbohydrates.Thismeetsthe15gorlessnetcarbslimit(butdon’tforgettofactorinotherfoodsyouconsumealongwiththeblueberries,asitalladdsup).Minimize(ripe)bananas,pineapples,mangoes,andgrapes,andwhenyoueat

them,dosoonlyinsmallquantities,sincetheirsugarcontentissimilartothatofcandy.Amedium7-inchbanana,forexample,contains27gtotalcarbohydratesand3gfiber:27–3=24gnetcarbohydrates.One-halfcupof(unsweetened)pineapplechunkscontains20gtotalcarbsand1gfiber=19gnetcarbs.Boththe full ripe banana and the half cup of pineapple chunks are too much and

enoughtoturnoffallweightlossandactuallybegintotriggersomeweightgain.Anexceptiontofruitguidelinesareavocados,whicharehighinfats,richin

potassium,wonderfullyfilling,andlowinnetcarbs(3gperavocado).AVOIDFRUITJUICES.Aswithfruit,beverycarefulwithfruitjuices.You’ddo

besttoavoidjuicesaltogether.Ifyoumustdrinkfruitjuice(suchaspomegranateor cranberry juice for health benefits), drink only real, 100 percent juice (notfruit “drinks”madewith high-fructose corn syrup and little juice) and only inminimalquantities(nomorethan2to4ouncespermeal),asthesugarcontentistoo high. One 8-ounce glass of orange juice, which dominates the breakfasthabits of many people who think they are consuming something healthy,containsmorethan6teaspoonsofsugar,or26gnetcarbs.

LIMITDAIRYPRODUCTS.Havenomorethan1servingperdayofmilk,cottagecheese, or unsweetened yogurt (preferably full fat, if you can find it).Remember:Fatisnottheproblem.Welimitdairybecauseofthelactosesugarcontent and the peculiar ability of thewhey protein to provoke insulin,whichcan impairweight loss andencourage insulin resistance,not tomention issuessuch as estrogen content, bovine growth hormone and antibiotic residues, andpotentialadverseeffectsofthecaseinprotein.Organic,full-fatcheese,full-fatcreamcheese,andorganicbutterandgheeare

theleastproblematicformsofdairy.Organicproductionavoidsgrowthhormoneand minimizes antibiotics, and the culturing process to make cheese reduceslactose andwhey, aswell as the content of dangerous forms of casein. Theseproducts can therefore be safely consumedmore liberally, provided you don’thaveaspecificintolerancetooneormoredairycomponents.

LIMIT LEGUMES, COOKED POTATOES, SWEET POTATOES, AND YAMS. Here iswhere carbohydrate counting can be put towork, keeping intake to no higherthan15gnetcarbspermeal.Ingeneral,itmeanseatingnomorethan¼cupofany of these foods permeal. Including someof these foods can be important,however, as they benefit bowel flora, especially raw white potatoes (see thediscussioninChapter4).

INDULGEINTHEDARKESTCHOCOLATES.Chocolatesthatareatleast70percentcocoa,preferably85percentorhigher, easily fit intoyour regimen.Countnetcarbohydrates:thedeliciousGhirardelliIntenseDark86%Cocoachocolatebar,forinstance,contains15gtotalcarbs,5gfiber(lotsoffiberindarkchocolate)=10 g net carbs in 4 squares (45 g) of chocolate,which is half of the entire 3-ouncebar,more than enough to satisfy even themost serious chocolate habit.Remember: Wheat and grain elimination amplifies your sense of taste andsweetnesssothat,evenifyoupreviouslyfounddarkchocolate tobebitterandnotsweetenough,youwillnowappreciatehowdeliciousitiswithoutthetaste

distortionofgrains.Andgoahead:Dipyourchocolateintonaturalpeanutbutteroralmondbutter.

BEAWAREOFSAFEVS.UNSAFESWEETENERS.Wehave tobepickywithourchoice of sweeteners, as there are benign sweeteners thatwewill be using insome of our recipes—cookies, muffins, and pies—and there are destructivesweetenersthatimpairweightlossandposeotherundesirableeffects.Youneedtoavoidfoodssweetenedwiththesugaralcoholssorbitol,mannitol,lactitol,ormaltitol,astheyactmuchlikesugarandcausediarrheaandbloating.Alsoavoidsucralose, saccharine, and aspartame as they result in unhealthy changes inbowelflora.Wewillalsostrictlyavoidfructose-containingsweeteners:sucrose(table sugar, which is 50 percent fructose), high-fructose corn syrup, agavenectar (90 percent fructose), coconut sugar, and other sugars marketed as“natural.”Somepeopleusehoneyandmaplesyrup,astheyarenaturalsourcesofsugar,butbotharehighinfructoseandshouldbeusedsparingly(nevermorethan1to2teaspoonsperserving).Amongthesafestsweetenersarepure liquidorpowderedstevia;steviawith

inulin but notmaltodextrin;monk fruit (also known as luo han guo); and twosafenaturally occurring sugar alcohols, erythritol andxylitol. (Be carefulwithxylitolarounddogs,asitistoxictothem.)Anoccasionalpersonwillexperiencetriggering of their sweet tooth with these sweeteners, leading to cravings forothersweetfoods,but it isuncommon.Inulinissafeandhasalightsweetnessandevenprovidesbenefitstobowelflora.

REBECCA,44,sales,Connecticut

“Funny:8nightswithnobingeeatingandIforgotthatforthepast8yearsIhavebingedbeforegoingtobed—mybiggestdemon.Ioncereadthatthisladyturnedherkitchenfaucetonsonoonewouldhearhergoinginthefreezerwithaspoontogeticecream.Icouldn’tbelievesomeoneelsedidthat!Wow!Thiswasanaddiction,andfollowingtheguidelinesofDr.Davisworked.ForonceIdidn’thavetopretendtomyselfthatIwasn’tstarving.OnceIgavehimmyfulltrustintheprocess,Iuppedmyfatintakeandthatwasmysavinggrace.”

Important:IfYouStartwithDiabetes...Ifyouareinjectinginsulinortakingcertaindiabetesdrugs,precautionswillbenecessarytoavoid thepotentialdangerofhypoglycemia (bloodsugars lower than70mg/dL)and, lesscommonly, diabetic ketoacidosis, if you have diabetes associated with inadequatepancreatic insulin production. There are also the uninformed objections of many doctorswhohavecometobelievethatdiabetesisincurable,irreversible,andadiagnosisforlife—nottrueinthemajorityofcasesoftype2diabetes.Anyone taking insulin injections inany formwill need to reduce thedosage inorder to

followthislifestylewithoutexperiencinghypoglycemia.Animmediateneedtoreduceinsulinbyhalf is typical. Ideally, this is undertakenwith theassistanceof ahealth careproviderwithexperience inhelpingpatients reduceoreliminate theirdiabetes.Thisalmostalwaysmeans identifying a new practitioner, as the one who prescribed the insulin for type 2diabetes in thefirstplace is likelyamemberof the“diabetes is incurableand irreversible”school,notrecognizingthatinsulininjectionsareaweightgaindrug.Icannotstressenoughthathypoglycemiamustbeavoided,evenifhigherbloodsugars

result temporarily (though ideally kept below 200 mg/dL throughout this process). Othermedications, especially oral agents glyburide, glipizide, and glimepiride, can causedangerous hypoglycemia. For this reason, many people eliminate these oral drugs orreducedoses,evenifitmeansatemporaryincreaseinbloodsugars.Asbloodsugarstrenddownward,you’llneedtofurtherreducemedications.If,forinstance,youhavefastingbloodsugarsof100mg/dLorless,itisessentialtoreduceoreliminateamedication.For people with type 1 diabetes and the uncommon latent autoimmune diabetes of

adulthood (LADA) associated with inadequate insulin production, the need for insulin islifelongandcannotbestopped.Insulindose,however,aswellastheneedfororaldiabetesmedications and drugs for hypertension, inflammation, and other phenomena, can all bereduceddramatically,butanyonewiththeseconditionswillalwaysbedependentoninsulin.The reduced need for drugs and insulin still greatly reduces risk of long-term diabeticcomplications.Becauseofthecomplexityoftheseresponses,youshouldideallyworkwithahealthcare

provider adept at navigating such issues. Be aware that most doctors and diabeteseducatorshavenoideawhatsoeverhowtodothisandwilltellyouthat,onceyouhavetype2diabetes,youwillalwayshaveitbecausethat’swhatthedrugindustrytellsthem,orthatdietdoesn’tmatterwithtype1diabetes.Theymaywarnyouthattryingtogetridoftype2diabetesisdangerous,unproductive,andfalselyraiseshope.Attheveryleast,youwantadoctorwhowillworkwithyou.Gettingridofdiabetesorminimizingitsexpressionislikegettingridofcancer:It’sareally

bigdeal for long-termhealth.Thankfully,moreandmorehealthcareprovidersareseeingthrough the propaganda of the drug industry and are rejecting the awful advice of theagenciesthathavecontributedtothediabetesepidemic.

AFEWADDITIONALSTEPSFORYOUR

WHEATBELLYDETOXIntheageofmodernmass-producedcommercialfoods,ithelpstobeawareofseveralotherimportantissuesinordertomaximizehealth.Whilemanyoftheseproblems are solved by simply choosing real, single-ingredient foods leastmanipulatedbyfoodmanufacturers,therearesomefoodsthat,bynecessity,areprocessed to some degree. We therefore need to navigate carefully to avoidgettingtrippedup.

MEATS SHOULD BE UNCURED AND UNPROCESSED AND SHOULD NOT CONTAINSODIUMNITRITE. Sausage, pepperoni, bacon, salami, andother processedmeatsoften contain the color-fixing chemical sodium nitrite. Upon cooking, sodiumnitrite reacts with amino acids in meat, yielding nitrosamines that have beenlinkedtogastrointestinalcancers.Youshouldlookformeatslabeled“uncured”andwithoutsodiumnitritelistedonthelabel(nottobeconfusedwithnitrates).Of course, also make sure processed meats contain no wheat, cornstarch, orotherhiddengrains,particularlylunchmeats,sausage,anddelimeats.

CHOOSEORGANICDAIRYPRODUCTS.Becausemanycommercial,high-volumedairiesmilkpregnantcowsthroughoutpregnancy(rather thanthemorelimitedmilking period practiced by organic farmers), products made from this milkcontainmoreestrogen.Minimizethisproblembychoosingdairyproductsfromorganicproducers.Bychoosingorganicproducts,you’llalsoavoidexposuretobovine growth hormone and antibiotic residues.And avoid low-or reduced-fatproducts;optforfull-fatwheneverpossible.

CHOOSE ORGANIC VEGETABLES AND FRUITS.Whenever available and budgetpermits,makeorganicyourfirstchoice,especiallywhentheexteriorofthefoodisconsumed,aswithblueberriesandbroccoli,forexample.Thishelpsminimizethe now ubiquitous exposure we all have to pesticides, herbicides, and evengenetically modified foods, and reduces the potential to be exposed to theirendocrine-disruptive,cancer-causing,weight-loss-blockingeffects.Ifyoucannotchoose organic, at the very least rinse fruits and veggies thoroughly in warmwatertominimizepesticideandherbicideresidues.

DON’T OVERLY RESTRICT SALT. For most of us engaging in a grain-freelifestyle,lighttomoderateuseofmineral-richformsofsalt,suchasseasalt,isactually healthier than severely restricting salt, particularly when that salt iscombined with healthy foods rich in potassium (such as from vegetables,avocados,orcoconut).Infact,advicetoseverelyrestrictsalthasbeenformallyretracted in view of clinical studies that demonstrate increased cardiovasculardeathwithsaltrestrictionof1,500mgperdayorless.AveragesaltintakeintheUnitedStates is 3,400mg,whichmaybe aperfectly fine level in agrain-free

lifestyle.There can be problems, however,with unlimited salt use, as salt intakes of

6,000 to 10,000 mg per day can indeed be associated with adversecardiovascular effects. If you have kidney disease, edema, or severehypertension,youmaydevelopsaltsensitivityandshouldadheretothesodiumprescriptionprovidedbyyourdoctor.

BE CAREFUL OF PRESCRIPTION DRUGS AND NUTRITIONAL SUPPLEMENTS.Examine any nutritional supplements, protein powders, and prescription drugsforwheat-orothergrain-relatedingredients.Fornutritionalsupplements,consultthe ingredient list. If there is something suspicious, such as “hydrolyzedvegetableprotein,”considerfindingareplacementproduct.Whilewearecarefulhowweusethegluten-freeconcept,thisisanareawhereagluten-freeclaimcanbehelpful.Forresourcestohelpdetermineifyourprescriptiondrugcontainsaproblemingredient,seeAppendixB.

SURVIVETHEDISASTERImagineyouandyourfamilyendureahurricanethatrippedthroughyourhome,tearing shingles from the roof, blasting throughwindows, anduprooting trees.Everyone in thehouse isshakenbutalive.Neighborsandfriendsarenobetteroff,allhavingtopullthemselvesoutoftherubble.Thatmaybewhereyou’restartinginyourWheatBelly10-DayGrainDetox:

addled, disoriented, and confused as towhy all your best dietary and exerciseeffortswentunrewarded.Nowit’stimetorebuild.Youwon’t,ofcourse,havetoreplanttreesorreplacewindows,butyouwillhavetodeclareahealthstate-of-emergencyandacquirenewnutritionaltoolsandrethinkyourapproachtofood,weight,andhealthtorebuildfromthishealthdisastercalledgrains.Thefirstthreestepsdiscussedinthischapterwillgetyoustarted,bulldozing

yourwaytoanewlifestyle.Nowlet’sgetsomenewpaintandfurnitureinthathouseandmakeitprettyandlivableagain.

APPENDIXAWheatBellyDetoxShoppingList

If you were to equip your kitchen with just about everything you needed tocreatetherecipesintheWheatBelly10-DayDetoxMenuPlan,aswellasotherdishesthatfitintoaWheatBellylifestyle,thisiswhatitwouldcontain.Iwouldnot advise you to use this as an actual shopping list, however, as not allingredients are used in the 10-Day Menu Plan; they are included more as areferencetodeterminewhetheraningredientfitsintothislifestyleornot.Yourshoppinglist,theoneyouactuallybringwithyoutothegrocerystoreas

you proceed through the detox, is best compiled on the day(s) when orimmediately preceding the day you will actually make the dishes, to ensurefreshness of your ingredients. The day-by-day shopping list follows thismorecomprehensivelist.

Almondmeal/flour

Almondmilk,unsweetened

Bakingpowder(aluminum-free)

Bakingsoda

Cauliflower

Cheeses(preferablyfull-fat,organic)Chiaseeds

Chocolate—100%chocolate,85%cacaoorgreaterChocolatechips,dark

Cocoapowder,unsweetened

Coconut,shreddedandunsweetened;coconutflakesCoconutflour

Coconutmilk—cannedforthickness;cartonfordrinkingDriedfruit,unsweetened

Extracts—naturalalmond,coconut,vanilla,andpeppermintFlaxseeds,preferablygroundgolden

Groundnutmeals—groundalmonds,pecans,walnuts,hazelnutsInulinpowder

Nutandseedbutters—almondbutter,peanutbutter,sunflowerseedbutterNuts—rawalmonds,pecans,walnuts,pistachios,hazelnuts,Brazilnuts;choppedwalnutsorpecansforbakingOils—extra-virginolive,coconut,organicbutter,ghee,avocado,flaxseed,walnut,extra-lightolive,nonhydrogenatedlardortallowSeeds—rawsunflower,rawpumpkin,sesame,andchiaShiratakinoodles(intherefrigeratedsection)Spaghettisquash

Sweeteners—liquidstevia,powderedstevia(pureorwithinulin,notmaltodextrin),monkfruit,powderederythritol,xylitolZucchini

10-DAYMENUPLANDAY-BY-DAYSHOPPINGLIST

Here are the ingredients required if you adhere to the 10-DayMenu Plan aswritten.Obviously,tosavetimeandeffort,shopforseveraldaysatatime.Theingredients thatareusedrepeatedlyor inmorethanonerecipearelistedat thetopas“FrequentlyUsedIngredients.”Eachday’sshoppinglistassumesthatyouhavealreadypurchasedthefrequentlyusedingredientsandthatyourkitchenisalreadystockedwithcommonitemssuchaseggsandgroundpepper.Be prepared for greater up-front costs as you discard grain products and

restockyourkitchenwithgrain-free,healthy ingredients.Onceyou stockyourshelves and refrigerator and accumulate all the tools you need, the costs willdrop.

FrequentlyUsedIngredientsIngredients for Detox Shakes—white potatoes, green bananas, inulin powder,unsweetenedcoconut/almond/hempmilk,coconutoil,rawpumpkinseeds,steviadropsoryourchoiceofsafesweetener,aswellastheingredientsforeachuniqueshake (e.g.,unsweetenedcocoapowder,unsweetenedapplesauce,unsweetened

pineapplechunks)

Coconutoil

Extra-virginoliveoil

Butter,organic

Vinegar—white,applecider,balsamic

Hot-peppersauce

Mayonnaise

Gluten-freesoysauceortamari

Vanillaextract

Almondextract

Coconutmilk,canned

Onions,yellow

Garliccloves

ParmesanorRomanocheese,grated

Rawsunflowerseeds

Rawpumpkinseeds

Rawalmonds,sliced

Rawpecans,choppedorwhole

Rawwalnuts,choppedorwhole

Shreddedunsweetenedcoconut

Almondmealorflour

Groundgoldenflaxseeds

Coconutflour

Currypowder

Groundginger

Onionpowder

Groundcinnamon

Groundcloves

Groundnutmeg

Driedrosemary

Driedbasil

Driedoregano

Garlicpowder

Seasalt

Sweetener—yourchoiceofliquidstevia,powderedstevia,monkfruit,erythritol,xylitol,inulin,Truvía,Swerve,Wheat-FreeMarketFoodsSweetener

DAY1

ApricotGinger“Granola”—driedapricots(5),allspiceCreamofBroccoliSoup—chickenstock(4cups),broccoli(1pound)ItalianSausageandBellPepperPizza—shreddedmozzarellacheese(2cups),Italiansausage(looseorincasing,8ounces),redbellpepper(1),greenoryellowbellpepper(1),pizzasauce(1cup),crushedred-pepperflakes DAY2

BerryCoconutQuickMuffin—freshorfrozenmixedberries(¼cup)WheatBellyHerbedFocacciaBread—shreddedmozzarellacheese(1cup),blackorkalamataolives(½cup),sun-driedtomatoes(¼cup,preferablyinoil)EggplantLasagna—eggplants(2medium),marinarasauce(26-ouncejar),freshordriedbasil,freshordriedoregano,ricottacheese(16ounces),mozzarellacheese(16ounces) DAY3

Mediterranean“Pasta”Salad—zucchini(1pound),cherrytomatoes(8ounces),cucumber(1medium),scallions(5–6),blackorkalamataolives(½cup),pepperoni(8ounces),freshordriedbasil,freshordriedoreganoBacon-ToppedMeatLoafwithMushroomsandGravy—groundbeef(1pound),groundpork(1pound),carrots(2cupsshredded),greenbellpepper(1),bacon(4strips),buttonmushrooms(4ounces),beefbroth(1cup)Mashed“Potatoes”—cauliflower(1largehead) DAY4

SpicyItalianFrittata—Italiansausage(8ounceslooseorincasing),spinachorkale(2cups),redbellpepper(1)SpaghettiwithMeatballs—groundbeef(1½pounds),freshordriedbasil,freshordriedoregano,zucchini(1½pounds),tomatosauce(28-ouncejar) DAY5

CurriedChickenSoup—chickenbreasts(1pound),shiitakemushrooms(4ounces),chickenbroth(1quart),cilantro(2tablespoonschopped)FettucineAlfredo—zucchini(2pounds),heavycreamorcannedcoconutmilk(½cup)ChocolateAvocadoPudding—avocados(3largeripe),unsweetenedcocoapowder(½cup),optionalfreshberries(½cup) DAY6

EggplantMiniPizzas—eggplant(1medium),pizzasauce(1cup),pepperoni(2ounces),shreddedmozzarellacheese(4ounces)PorkThaiStir-Fry—scallions(4–5),pork(yourchoiceofcut,e.g.,porkchop,tenderloin,ham;1pound),freshginger(1tablespoongrated),broccoli(1largehead),shiitakemushrooms(4ounces),redcurrysauce(1tablespoon),fishsauce(¼cup),cilantro(2tablespoonschopped) DAY7

Chorizo,Pepper,andAvocadoSkillet—radishes(1pound),scallions(4),chorizosausage(12ounces),greenbellpepper(1),kaleorspinach(2cups),avocado(1large)Bacon-WrappedChickenBreastsStuffedwithSpinach,Mushrooms,andRoastedRedPeppers—chickenbreasts(4breasts,about2pounds),portobellomushrooms(4ounces),roastedredpeppers(½cup),spinach(4cupsfreshor10-ouncepackagefrozen),bacon(8strips)DAY8

SpicyMinestrone—chickenbroth(1quart),dicedtomatoes(14-ouncecan),tomatopaste(6-ouncecan),celery(2ribs),greenbeans(8ounces),pintobeans(15-ouncecan),buttonmushrooms(4ounces),spinach(4cupschoppedfreshor10-ounceboxfrozenchopped),freshbasil(¼cup)ShrimpFried“Rice”—cauliflower(1head),scallions(5–6),shrimp(1poundcooked),freshginger(1tablespoongrated),carrots(1cupgrated),greenbellpepper(1),fishsauce(2tablespoons),sesameoil(2tablespoons) DAY9

JumboGingerbreadNutMuffins—allingredientsareintheFrequentlyUsedIngredientslistBratwurstwithBellPeppersandSauerkraut—carawayseeds(1teaspoon),celeryseeds(½teaspoon),bratwurstorotherspicysausage(1pound),greenbellpeppers(2),sauerkraut(2cups)“Potato”Salad—turnips(2pounds),whiteonion(1),dillpickles(2),Dijonmustard(2teaspoons),paprika(1teaspoon) DAY10

BLTWrap—lettuceorspinach(½cup),bacon(2strips),tomato(1)RoastedBrusselsSproutsandHamSkillet—Brusselssprouts(1pound),portobellomushrooms(4ounces),sweetpotato(1medium),ham(precooked,12ounces)KITCHENDEVICES

• A spiral-cutting device to create “noodles” from zucchini, such as Spirelli, a spiralizer,Veggetti,theBenrinerSpiralCutter,ortheSurLaTableVegetableandFruitSpiralSlicer.

• Agrindingdevice:Whileafoodprocessorworksgreattogrindnutsandotherfoods,cleanupcanbeahassle.Iuseasimplefoodchopper(KitchenAidsellsoneforaround$35,amongothers)togrindefficientlywithquickcleanup.Evenacoffeegrindercangetthejobdonewithlesscleanup.

• Apowerfulblender:IthelpstohaveablenderwithamotorpowerfulenoughtonotstallwhenwemakeourWheatBellyDetoxShakes,whichincludeingredientslikeacoarselychoppedpotato or green banana. A Vitamix handles these ingredients easily. I also used a lesspowerfulNutriBullet,whichhandledthejobwithoutproblems.

• Parchment paper: Grain-free baking involves less hassle with quicker cleanup if you useparchmentpapertobakepizzasandotherdishes.

APPENDIXB

AdditionalResources

RECOGNIZEHIDDENSOURCESOFWHEATANDGRAINS

Youwillseefromthefollowingliststhatgrainscomeinanincrediblevarietyofforms, often hidden as some additive, thickener, or coating. The variety ofcolorful names can falsely lull you into thinking that no wheat is present:couscous,matzo,orzo,graham,faro,panko,andbran,forexample.Butallarewheat.Asimilarsituationappliestocorn.Be aware of the potential for grain contamination from utensils, airborne

particles, or liquids. Cross-contamination is most problematic for people withextreme gluten sensitivities or an allergy to a grain component. If a food islabeled“glutenfree,”thenitshouldhavebeenpreparedinafacilitywherecross-contaminationwouldnothaveoccurred.Veryfewrestaurantshavetheabilitytoavoid cross-contamination, though an increasing number are taking on thechallengeasthemarketforthesefoodsgrows.Toqualifyas“glutenfree”according toFDAcriteria,productsmustbeboth

free of gluten and produced in a glutenfree facility. The FDA’s cutoff forqualifyingasglutenfreeisthatthefoodshouldcontainnomorethan20partspermillion.Thismeansthat,fortheseriouslysensitive,evenaningredientlabelthatdoesnotlistwheatoranybuzzwordsforwheatsuchas“modifiedfoodstarch”canstillcontainsomemeasureofgluten.When indoubt,contact thecustomerservicedepartment for theproduct to inquirewhether aglutenfree facilitywasused.MoreandmoremanufacturersarestartingtospecifywhetherproductsareglutenfreeornotglutenfreeontheirWebsites.Note that “wheatfree” does not equate with “glutenfree” in food labeling.

“Wheatfree”canmean, for instance, thatbarleymaltor rye isused inplaceofwheat,butbotharesourcesofglutenandothergrain-sourcedcontaminants.Alsorecognizethat,eventhoughcornproductsareoftenusedinglutenfreefoods,thezein protein of corn can mimic many of the effects of the gliadin protein ofwheat;wethereforeavoidallsourcesofcorn.Herearesomenot-so-obviousfoodsthatcancontainwheat,aswellassome

wheat-basedingredientsinfoodsthatmightappearbenign.Aquestionmark(?)followinganitemmeansitiseithervariable(someproductscontainwheatwhileothers do not) or uncertain (given manufacturers’ reluctance or inability to

specifythesource).

HiddenSourcesofWheat

Baguette

Beignet

Bran

Brioche

Bulgur

Burrito

Caramelcoloring(?)

Caramelflavoring(?)

Couscous

Crepe

Croutons

Dextrimaltose

Durum

Einkorn

Emmer

Emulsifiers

Farina

Faro

Focaccia

Fu(gluteninAsianfoods)

Gnocchi

Grahamflour

Gravy

Hydrolyzedvegetableprotein

Hydrolyzedwheatstarch

Kamut

Maltodextrin

Matzo

Modifiedfoodstarch(?)

Orzo

Panko(abreadcrumbmixtureusedinJapanesecooking)

Ramen

Roux(wheat-basedsauceorthickener)

Rusk

Rye

Seitan(nearlypureglutenusedinplaceofmeat)

Semolina

Soba(mostlybuckwheatbutusuallyalsoincludeswheat)

Spelt

Stabilizers

Strudel

Tabbouleh

Tart

Texturedvegetableprotein(?)

Triticale

Triticum

Udon

Vitalwheatgluten

Wheatbran

Wheatgerm

Wraps

HiddenSourcesofCornIdentifying sources of corn is also not always so straightforward.While foodslike corn on the cob, cornmeal, high-fructose corn syrup, and popcorn areobvious,therearealsomanyhiddenornonobvioussourcesofcorn.One of the difficulties with corn products is that, in addition to the above

sources, there are literallyhundredsof common food ingredientsderived fromcorn—such as dextrose, dextrin, maltodextrin, high-fructose corn syrup,fructose, maltitol, polydextrose, ethanol, caramel coloring, and artificialflavorings—thatwillnotbeidentifiedasbeingsourcedfromcorn.However,theprocess to generate these products from corn reduces protein content tonegligible levels, and they are therefore generally not a problem for grainexposure for themajority (though theseproducts,especially sugars,poseotherproblems of their own). Also note that many medications and nutritionalsupplementscontainwheatorcorn.Becauseof themanywaysthatcorn-derivedingredientscanmaketheirway

intoprocessedfoods,thebestpolicyfortheultrasensitiveistoavoidprocessedfoodsasmuchaspossible.Beawareofthepotentialofcorn-derivedingredientsifthereissuspicionofongoingexposures.Amongthemostcommonhiddeningredientsfromcornare:

Grits

Hominy

Hydrolyzedcornprotein

Hydrolyzedcornstarch

Maize

Mixedvegetableoil,vegetableoil

Modifiedfoodstarch

Polenta

Zeamays

Zein

SAFEPREMIXEDSWEETENERCOMBINATIONS

• Truvía—Available widely in major supermarkets, Truvía is a combination of rebiana, anisolatefromsteviawith lessbitterness,anderythritol.Thoughtheerythritol issourcedfromcorn,whichwetrytoavoid,thecornproteinresiduesarenegligible.

• Swerve—Thisisacombinationoferythritolandinulin.Theinulincanactasaprebioticfibertofeedbowelflora.

• WheatFreeMarketFoodsSweetener—Thisuniquecombinationofmonkfruitanderythritolhas,teaspoonforteaspoon,fourtimesthesweetnessofsugar,allowingalittletogoalongway.

IDENTIFYINGPROBLEMINGREDIENTSINPRESCRIPTIONDRUGS

Ifyoucanobtainthepackageinsertforaprescriptiondrugfromthepharmacistor examine the ingredients listedon thepackage for anover-the-counter drug,you can check for wheat/grain components. You can try just asking thepharmacist,butyoulikelywon’tgetahelpfulanswer.Likewise,mostdoctorsdonotknowwhatdrugscontaingrainsorgluteninsomeform.Youcancontactthemanufacturerofthedrug,thoughthiscanyieldatangle

of uncertainty and the possibility of being bounced around from person toperson.Itcanoccasionallyyieldastraightanswer,however,andisworthatryifthepackageinsertorpackageisunavailableorunhelpful.There isaWebsitewherea fairlycomprehensive listofglutenfreedrugs is

maintainedbyapharmacist:glutenfreedrugs.com.

SAFELYNAVIGATINGALCOHOLICBEVERAGES

Provided you choose your sources wisely and drink responsibly, there is noreasonalcoholicbeveragescannotbeapartofyourgrain-freelifestyle.Makingthewrongchoicecanblockweight loss,causedreadedreexposurereactions tograins (e.g., bloating, diarrhea, joint pain), and even provoke the return of

autoimmuneconditionsthat,asyounowknow,canprovokemiserythatlastsforweeks tomonths.On theotherhand, choosing alcoholicbeverageswisely canmeanspendinganeveningwithfriendswithoutanysuchproblems.Alsobearinmindthat,duringyour10-dayinitiationtothislifestyle,anymorethanonedrinkperdaywill turnoff thatday’s capacity forweight loss.Sogovery lightlyorabstainaltogetherduringthedetoxperiodorwhileyouareactivelytryingtoloseweight.

WineWine is as close to a near perfect wheat-and glutenfree choice as we get.Combinedwiththeprobablehealtheffectsthatderivefromlightwinedrinking(nomorethantwo4-ounceglassesperday),itshouldbeyourfirstchoice.Mostbenefits derive from the dry red wines, less so white, so choose cabernets,merlots,zinfandels,andotherdry reds for thebenefitsaswellas thepleasure.Note that wine coolers typically contain barley malt, as well as greatercarbohydrate and sugar levels. For these reasons, wine coolers should beavoided.

BeerandAleNearlyall ales,beers,malt liquors, and lagers arebrewed fromgrains andarethereforeoffthelist,astherearegrainproteinresiduespresent—generally1to2gper12ounces,enoughtostimulateappetite,provokeinflammation,andinitiateautoimmunity.Peoplewith celiacdiseaseor themost extreme formsofglutensensitivity should avoid beers altogether except those designated glutenfree. Ifthey’reglutenfree,nogliadinorglutenshouldbepresent(atleastbelow20partspermillion, theofficialFDAcutoff),butbeaware that there remainspotentialfor uncertain reactions from other grain proteins. Those of us without celiacdiseaseorglutensensitivityseemtodookaywithbeersbrewedfromsorghumandrice,butbecausethesealsoincludebarleymalt,youmayhavetomakeyourdecision on an individual basis. (If a sorghum-based beer causes bloating orabdominal discomfort, for example, you’d be best off avoiding it.) A beeraficionadowho lovesmicrobrewswill have to searchout and screenbeers forproblemingredients.Ihavehadacouple,forinstance,brewedfromchicorythatwere delicious. Of all alcoholic beverages, beer is the most hazardous, so becareful.If you must drink beer, among the least troublesome are: REDBRIDGE. An

Anheuser Busch beer, Redbridge is brewed from sorghum (a grain), has nobarleymalt,andisconfidentlyglutenfree.Carbohydratecontentisabithighat16.4gperbottle;drinkmorethanoneandcarbohydratesbegintostackup.Bearinmindthatitisbrewedfromsorghumandmayhavesomeissuesuniquetothatgrain.

BUDLIGHTANDMICHELOBULTRA.AnheuserBusch’sBudLightbeerisbrewedfromricebutalsocontainsproteinsfrombarleymalt.Themostseverelygluten-sensitiveshouldnotindulgeinthisbeerbecauseofthepotentialimmunecross-reactivity of barley andwheat gluten.Butmost of us just avoidingwheat butwithout gluten sensitivity can safely consume this brand without exposingourselves to theundesirableeffectsofgrains.Note thatone12-ouncebottleofBudLightcontains6.6gcarbohydrates.MichelobUltraislikewisebrewedfromrice and barley malt, and it’s low in carbohydrates with 2.6 g per 12-ounceserving.

BARD’S GLUTENFREE BEER. Brewed from sorghumwithout barley malt, thisbeer is truly glutenfree but is still brewed from a grain.Aswithmany of theglutenfreebeers,however, itcanpresentanexcessivecarbohydrateexposureifmorethanoneisconsumed(14.2gcarbohydratesper12-ouncebottle).Becauseit is brewed from sorghum, it lacks the gliadin and gluten residues associatedwithwheat,rye,andbarley,butcontainslessharmfulresiduesoftherelativelyindigestibleproteinsofsorghum.Sojustbewareofanyundesirablereactions.

GREEN’S GLUTENFREE BEERS. A UK brewer, Green’s provides severalglutenfree choices made from sorghum, millet, buckwheat, brown rice, and“deglutenised”barleymalt.Theyarenotgrain-freeandsohavesmallquantitiesof grain proteins. Go carefully here andmake judgments based on individualexperience.Carbohydratecontentofthesebeersisslightlylessthanmostothers,rangingfrom10to14gper330-milliliterbottle.

SpiritsAvoid vodkas brewed fromwheat,which includeAbsolut,GreyGoose,KetelOne, SKYY, and Stolichnaya. Also avoid non-wheat but gluten-containinggrain-sourced vodkas including Belvedere (rye), Finlandia (barley), and VanGogh (wheat, barley, corn). Smirnoff is brewed from corn, which is lessproblematic but does have a low quantity of zein protein residues. The safestvodkasarepreparedfromnon-grainssuchasgrapes,potatoes,andquinoa,andare free of any grain proteins. The list of grain-free vodkas includes Chopin(potatoes) and Cîroc (grapes). Beware of flavored varieties that have beenpouringintothemarket,astheyaretypicallyloadedwithsugarorhigh-fructose

cornsyruporboth.For those highly sensitive to grain proteins, most whiskeys are off the list

since they are distilled from themash of rye, barley, wheat, and corn.Whilewhiskeysnearlyalwaystestbelowthe20partspermillionlimitforglutenthattheFDAconsiders thesafe thresholdforpeoplewithceliacdiseaseandglutensensitivity, many of us still seem to react to them (bloating, gastrointestinaldistress, jointpain). Itmeans thatmanyof thepopularwhiskeys, suchas JackDaniels(barley,rye,corn),Jameson(barley),andBushmills(barley),carry therisk of a grain/gluten reaction. If you are among those without such extremesensitivities,youmaybefine,giventheverylowquantityofgrainproteins.Brandiesandcognacsaregenerally safe since theyaredistilled fromwines.

Safe brands includeGrandMarnier,Courvoisier, andRémyMartin.There areoccasional exceptions, such asMartell, that contain caramel coloring, a grain-sourcedingredient.Rum is distilled from sugarcane and does not contain any residues of grain

proteins.Lookforjustplainlightordarkrumandavoidtheflavoredorspicedrums,whichruntheriskofagrain-basedingredientandaddedsugarsorhigh-fructosecornsyrup.From a grain exposure standpoint, safe liqueurs include Kahlua (contains

dairy),fruitliqueursliketriplesecandCherryKijafa,AmarettodiSaronno,andBailey’s Irish Cream. The most gluten-sensitive may have to avoid thoseblendedwithwhiskey;while thesourceofwhiskey isoftennot specified, it istypicallygrain.Notethatliqueursalsotendtobehighinsugar.

SUPPORTIVEWEBSITESANDSOCIALMEDIAPAGES

OfficialWheatBellyFacebookpage:facebook.com/OfficialWheatBellyTheWheat Belly Facebook page is not a place for teenage girls to giggle

aboutboyfriends,butaplaceforusadultstosharestoriesofsuccessandhurdlestoovercome,commiserateduringgrainwithdrawal,andshareorobtainadviceas you proceed through your detox and onward. You are joining hundreds ofthousands of other people sharing this journey with you. (It’s called the“Official” Wheat Belly Facebook page because, like anything with growingworldwide popularity, there are inevitable copycats.) Wheat Belly RecipeCentral Facebook page: facebook.com/pages/WheatBelly-Recipe-

Central/124754534306616?ref=hlThis is the place to find or post recipes consistent with the Wheat Belly

lifestyle.

TheWheatBellyBlog:wheatbellyblog.comTheWheatBellyBlog and theOfficialWheatBellyFacebookpage are the

two places to go for discussions and additional information about theWheatBelly lifestyle. Updates to the program are published on the blog, as well asoccasionalrecipesandannouncementsofevents.

WHEAT-ANDGRAIN-FREEFOODSOURCESWheatFreeMarketFoods:wheatfreemarket.com

Facebookpage:facebook.com/WheatFreeMarketFoodsAllproductsmadebyWheatFreeMarketFoodsarereviewedandapprovedby

Dr. Davis and are therefore consistent with theWheat Belly lifestyle. ClassicGranola, Slow Toasted Flakes breakfast “cereal,” Pizza CrustMix, and otherproducts are available online and in a growing number of grocery and healthfoodstores.YoucanfindnearlyanentirecookbookofrecipesonitsWebsite(under“Recipes”alongthetopnavigationbar).

ThriveMarket:thrivemarket.comWhileThriveMarket,anonlinestorefororganicgroceriesandotherproducts,

isapaidmembershipsite,itdonatesafreemembershiptoalow-incomefamilyforeverypaidmembership.Thechoicesareorganic,non-geneticallymodified,andglutenfree,andareexpandingrapidly.

RadiantLife:radiantlifecatalog.comThisonlineretailerofferscoconutoil,coconutflour,andotherorganic,non-

geneticallymodifiedproducts.

nuts.comThis is an excellent online source forwhole and ground nuts at reasonable

prices.

PREFERREDPROBIOTICSUPPLEMENTS

All the brands listed below meet the criteria of having high numbers oforganismsineachcapsuleandatleastadozen(ifnot30ormore)speciesofthevarietiesbelievedtobebeneficialforbowelandoverallhealth(basedonclinicalstudies). Note that many mainstream brands, such as Culturelle, Align, andActiviayogurt,arenotamongtheWheatBellyrecommendedbrandsforvariousreasons, primarily for not meeting our criteria of number and diversity ofmicroorganismscontained.

GardenofLifeUltimateCareRawProbiotics

RenewLifeUltimateFloraCriticalCareVSL#3—Althoughcontainingonlyeightbacterialstrains,thepublishedtrackrecordofthispreparationmakesitoneofourpreferredprobioticsources.

COMMERCIALSOURCESOFPREBIOTICFIBERS/RESISTANTSTARCHES

Buildupyourintakeofthesepowerfulprebioticfibersgraduallytominimizeabdominaldiscomfortandbloatingasyoucultivatehealthybowel flora.Whileweaimforanintakeof20gprebioticfiberperday,lessisneededforsomeofthesecommercialpreparations.Forexample,nomorethan5gperdayofacaciafiberandPGXachievesthedesiredeffects(longterm,though,anincreasemayyieldgreaterbenefits).Also,notethatsomeofthesefibers,especiallyPGX,aresubstantially water absorbent, and youwill need to compensate by increasingfluidintake.Recall thatwearetryingtocultivatediversityamongthespeciescomposing

bowel flora.Youwoulddobestbyvaryingyourprebiotic fibers several timesperweek.

PowdersandCapsulesInulinandfructooligosaccharides(FOS)Purchased as powders or capsules, these fibers are closely related. Both

provideaprebioticeffecttocultivatehealthyspeciesintheintestine,especiallyBifidobacteria.Manypreparationscontainbothforms.

PGXWhilemarketedprimarilyasaweight-losssupplement(byinducingsatiety),

thismixtureoffibersalsoyieldsprebioticeffects.It isavailableasgranulesorcapsules.(AvoidtheVeganBars,astheyaretoohighinsugars.)Startatadoseof1.5g twiceperdayandbuildupto10to15gperday(dividedinto twoorthreedoses)overseveralweeks.

PrebiotinThis is a powdered form of inulin and fructooligosaccharides (FOS) and

provides4gprebiotic fibersper teaspoon,2gperStickPac,or4gperExtraStrengthStickPac(single-servepackagesconvenientfortravel).

RenewLifeSkinnyGutOrganicAcaciaFiberProvides5gprebioticfiberspertablespoon.

ProteinBarsWhile there are more than two brands of bars on the market that contain

prebioticfibers,manyalsocontainproblemingredientssuchassugar,excessivecarbohydrates, grains, or agave nectar. The bars listed below are the brandswithout thesecomplicating ingredients. I find themespeciallyuseful for travelwhenIdon’twanttolugaroundrawpotatoesorothercumbersomefoods.

• PaleoProteinBar—These low-carbbarsmadewitheggwhiteproteinandsweetenedwithmonkfruitcontain20gormoreisomaltooligosaccharide,aformofprebioticfiber.

• Quest Bars—These low-carb bars provide around 17 to 18 g isomaltooligosaccharide.Choose the flavors sweetened with stevia and erythritol, rather than sucralose (whichdisrupts bowel flora and potentially works against the prebiotic benefits). This meanschoosingBananaNutMuffin,ChocolatePeanut Butter, S’mores, StrawberryCheesecake,DoubleChocolateChunk,CoconutCashew,orLemonCreamPie.

FURTHERREADINGBowden,Jonny,andStephenSinatra.TheGreatCholesterolMyth:WhyLoweringYourCholesterolWon’tPreventHeartDisease—AndtheStatin-FreePlanThatWill.Beverly,MA:FairWindsPress,2012.Ifyoudesirefurtherdiscussiononwhy“cholesteroltesting”isadeeply

flawedpracticeandwhytherearebetterwaystoevaluateheartdiseaserisk,Mr.BowdenandDr.Sinatraprovideathoroughandreadableresource.

Davis,William.WheatBelly:LosetheWheat,LosetheWeight,andFindYour

PathBacktoHealth.Emmaus,PA:Rodale,2011.Thisistheoriginalbookthatturnedthenutritionalworldtopsy-turvywith

revelationsaboutmodernwheatanditshealtheffects.

Davis,William.WheatBellyTotalHealth:TheUltimateGrain-FreeHealthandWeight-LossLifePlan.Emmaus,PA:Rodale,2014.Thefollow-uptotheoriginalbook,thisbookdetailshowmanyhealth

conditionscanbereversedwitheffortsthatgobeyondwheatelimination.

Perlmutter,David.BrainMaker:ThePowerofGutMicrobestoHealandProtectYourBrain–ForLife.NewYork:Little,BrownandCompany,2015.Thisisamongthebestresourcesfordiscussionsaboutbowelhealthandbowel

florathatIhavecomeacross.

Perlmutter,David.GrainBrain:TheSurprisingTruthaboutWheat,Carbs,andSugar—YourBrain’sSilentKillers.NewYork:Little,BrownandCompany,2013.Dr.Perlmutter’snow-classicbookprovidesextensiverationaleexplaining

howgrainsandcarbohydratesunderliedementiaandotherbrainconditions.

Taubes,Gary.WhyWeGetFatandWhattoDoaboutIt.NewYork:AlfredA.Knopf,2011.JournalistGaryTaubeshasproventobeoneofthechampionsofclear

thinking,thoroughlyexposingtheflawedsciencebehindthecut-your-fatandcut-your-saturated-fatadvice.

Teicholz,Nina.TheBigFatSurprise:WhyButter,Meat,andCheeseBelonginaHealthyDiet.NewYork:SimonandSchuster,2014.NinaTeicholzpainstakinglydissectsthebadsciencebehindconventional

advicetocurtailfattoreduceheartdiseaserisk.

Grain-FreeCookbooksDavis,William.WheatBellyCookbook:150RecipestoLosetheWheat,LosetheWeight,andFindYourPathBacktoHealth.Emmaus,PA:Rodale,2013.

Davis,William.WheatBelly30-Minute(orLess!)Cookbook:200QuickandSimpleRecipestoLosetheWheat,LosetheWeight,andFindYourPathBacktoHealth.Emmaus,PA:Rodale,2013.

Emmerich,Maria.TheArtofHealthyEating—Savory:GrainFreeLowCarbReinvented.AmazonDigitalServices,2012.

Mason,Hayley,andBillStaley.Gather:TheArtofPaleoEntertaining.LasVegas:VictoryBeltPublishing,2013.

Walker,Danielle.AgainstAllGrain:DelectablePaleoRecipestoEatWell&FeelGreat.LasVegas:VictoryBeltPublishing,2013.

ACKNOWLEDGMENTS

Since the originalWheat Belly bookwas released inAugust 2011, theWheatBellymovementhascontinuedtogrow.Itisnowaninternationalphenomenon,withthebooknowpublishedin33countries.Despite thatgrowth, I still regard theseveralmillionpeople following these

conceptstobe“earlyadopters,”thosepeoplefirstinlinewhoarebraveenoughto buck conventional dietary “wisdom” andwho have come to recognize justhowpowerful this lifestylecanbe inregainingcontroloverhealthandweight.Theseboldindividualsaretheforcethatisexpandingthereachofthismessage.Itistimetotakethismessagetothebroaderpublic,thesamepeoplewholamenttheirsize28dresses,40-inchwaists,andscalesregisteringnorthof200pounds,andwho are growing increasingly unhealthy andweighed down by the drugsusedto“treat”adietgonewrong—yetblameitonpersonalweaknessorabaddrawofthegeneticcards.ThismostrecentadditiontotheWheatBellyseriesisdesignedtomaketheprocessasdigestibleaspossible.The inspiration for this 10-day grain detox concept came frommy team at

Rodale,namelyEditorialDirector JenniferLevesque,DeputyPublisherKristinKiser, andPublisherMaryAnnNaples. I thereforeoweabig thank-you to allinvolvedwhohelpedmakethisdetoxprojectamainstream-focusedeffort.Ialsooweabigthank-youtoMicheleStanten,authorandvocaladvocateof

walkingasexercise,whotooktimefromherbusyscheduletohelporganizethedetox panelists’ experiences chronicled in this book. Michele enlisted thepanelists from the start, helped educate themon how to conduct this lifestyle,andsupportedthemthroughtheprocess.Sheplayedacrucialandindispensablerolefromstarttofinish.Thanks,Michele.Andthankyoutothepanelists,womenwhotraveledtomypublisher’soffices

inNewYorkfromasfarawayasTexasandGeorgiatoparticipateinthisdetoxprocess. Your participation helped make this program better, helped refineseveraloftherecipes,andremindedmeoftherealchallengesthatreadersfacewhentheytakethisprogramintotheirhomesandfamilies.Myagent,RickBroadhead,hasbeenmyadvocatefromthestartoftheWheat

Bellyjourney.Rickhasbeenmorethanaliteraryagent:Hehasbeenobjectiveobserver, champion of the cause, and friend.Aswith every other book in theWheatBellyseries,IoweRickanotherbigthank-you.I’d like toalsoacknowledge thecountless individualswhohaveparticipated

inonlineconversationsonWheatBellysocialmedia,especiallytheWheatBelly

Facebookpage, as they have engaged in this journeywithme—all the peoplewho have shared their wonderful “before” and “after” photos, their healthsuccesses,andtheirchallenges,helpingallofuslearnnewlessonsthatmakethisprogrammoreandmoreeffectiveandlessandlessdisruptivetodailyroutines.Iamabigbelieverinthepowerofthewisdomofcrowds,andthisis,toalargedegree,whatwearecreatingwiththeWheatBellymovement:alevelofinsightandwisdom that exceedswhat any single expert could provide, but emergingwithstrategiesforhealthandweightthataremorepowerfulthananythingeverconceived. It is a powerful force that I believe we have distilled andencapsulated in thisbook, themost recentaddition to theWheatBelly library.Thankyoutoallofyou.

ABOUTTHEAUTHOR

WilliamDavis,MD, is aNew York Times bestselling author and cardiologistwho advocates unique, insightful, cutting-edge strategies to help individualsdiscoverthehealthhiddenwithinthem.Hisblog,wheatbellyblog.com,hasbeenvisitedbymillionsofpeople.Dr.Davishasalsosharedhispassionforwheat-free living on national television shows includingTheDr. Oz Show andCBSThisMorning.He is theauthorofWheatBelly,WheatBellyCookbook,WheatBelly30-Minute(orLess!)Cookbook,andWheatBellyTotalHealth.HisWheatBellyTotalHealthprogramhasbecomeanationwidepublic televisionspecial,andheisnowlaunchingaWheatBelly10-DayGrainDetoxonlinecourse.HelivesinWisconsin.LearnmoreaboutDr.DavisandtheWheatBellyprogramonFacebook.com/OfficialWheatBellyand@WilliamDavisMDonTwitter.

Takeyour10-daygraindetoxtothenextlevelwithanewcoursefromDr.DavisandRodaleWellness!

IntheWheatBelly10-DayGrainDetoxself-pacedcourse,learnhowtodetoxyourbodyofallwheatandgrainsinasafeandhealthyway.Whetheryou’rebrandnewtotheWheatBellylifestyleorsimplyneedareboot,startyourjourneytolifelonghealthtoday!Tosignupandgetafreepreview,visitrodaleu.com/wheatbelly

Thisbook is intendedasa referencevolumeonly,notasamedicalmanual.The informationgivenhereisdesignedtohelpyoumakeinformeddecisionsaboutyourhealth.Itisnotintendedasasubstitute forany treatment thatmayhavebeenprescribedbyyourdoctor. Ifyoususpectthatyouhaveamedicalproblem,weurgeyoutoseekcompetentmedicalhelp.Theinformation inthisbook ismeanttosupplement,notreplace,properexercisetraining.All

formsofexerciseposesomeinherentrisks.Theeditorsandpublisheradvisereaderstotakefullresponsibility for their safety and know their limits. The dietary programs in this book are notintended as a substitute for any exercise routine or dietary regimen that may have beenprescribed by your doctor. Aswith all dietary programs, you should get your doctor’s approvalbeforebeginning.Mention of specific companies, organizations, or authorities in this book does not imply

endorsementbytheauthororpublisher,nordoesmentionofspecificcompanies,organizations,orauthoritiesimplythattheyendorsethisbook,itsauthor,orthepublisher.Internetaddressesandtelephonenumbersgiveninthisbookwereaccurateatthetimeitwent

topress.

©2015byWilliamDavis,MD

Allrightsreserved.Nopartofthispublicationmaybereproducedortransmittedinanyformorby any means, electronic or mechanical, including photocopying, recording, or any otherinformationstorageandretrievalsystem,withoutthewrittenpermissionofthepublisher.

BookdesignbyAmyC.King

LibraryofCongressCataloging-in-PublicationDataisonfilewiththepublisher.

ISBN978–1–62336–636–0tradehardcover

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Weinspireandenablepeopletoimprovetheirlivesandtheworldaroundthem.rodalewellness.com