Max Lugavere: How to Reintroduce Foods Without Wrecking Your Gut – Dr. Josh Redd

Key Takeaways

• Eliminate inflammatory foods for 30 days (avoid corn, rice, eggs, dairy, gluten, sugar) – focus on proteins, nuts, seeds, beans, vegetables, and fruits.
• Reintroduce foods one at a time every 3-5 days after the elimination period to test reactions.
• Listen to your body – most people only react to 1-2 foods after gut healing, not all eliminated foods.
• Improve digestion to reduce food intolerances – proper stomach acid and enzyme production prevents immune reactions to partially digested proteins.
• Address brain-gut connection – brain inflammation can impair digestive enzyme production via vagus nerve dysfunction.

Supplements & Protocols Mentioned

• Digestive enzymes – take with meals, especially heavy/fatty meals.
• Betaine HCL – supports stomach acid production for better protein breakdown.

Notable Quotes

“If I can help my patients digest their food, then they shouldn’t react to any foods whatsoever. Their immune resilience will be significantly better.”

Bottom Line

Do a 30-day elimination diet, then systematically reintroduce foods while supporting digestion with enzymes/HCL – this identifies true intolerances while healing gut function.

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