Milly Gaines
The Fast Tract Diet is a science-backed approach to improving digestive health and reducing symptoms associated with SIBO (Small Intestinal Bacterial Overgrowth) and other digestive disorders. The diet focuses on reducing fermentation in the small and large intestine by distinguishing between easily digestible and gut-friendly foods. While there is no definitive answer for how long one should follow this diet, testimonials suggest that some individuals have experienced relief from symptoms in as little as one week, and others have managed to come off their medications after following the diet for three months. The diet is flexible and can be tailored to individual needs and preferences, making it a sustainable approach for managing digestive issues over the long term.
| Characteristics | Values |
|---|---|
| Goal | To improve digestive health and reduce symptom recurrence over the long term |
| Target | Individuals dealing with SIBO and a wide range of digestive and other health conditions |
| Approach | Science-based and practical |
| Food choices | Tailored and flexible while maintaining dietary variety and enjoyment |
| Dietary choices | Distinguishes between easily digestible, gut-friendly foods and those that cause excess fermentation in the intestine |
| Fermentation Potential (FP) | FP points for over 800 different foods, drinks, condiments, and supplements are available on the Fast Tract Diet app |
| Results | Some people have experienced relief from digestive issues in as little as one week |
| Duration | One user has been on the diet for almost 3 months |
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What You'll Learn
The Fast Tract Diet's three pillars: Dietary, Gut-Friendly Behaviors, and Identifying underlying causes
The Fast Tract Diet is a science-based, practical approach designed to help individuals identify and reduce foods that contribute to digestive symptoms. It is rooted in food chemistry, microbiology, and human physiology, offering a structured system for making informed dietary choices that support digestive health and provide long-term symptom relief. The diet distinguishes between easily digestible, gut-friendly foods and those likely to cause excess fermentation in the intestine, which contributes to symptoms like gas, bloating, abdominal pain, diarrhoea, constipation, pressure, and reflux.
The three pillars of the Fast Tract Diet are:
- Dietary: The diet uses a quantitative approach based on Fermentation Potential (FP), a metric that estimates how likely a food is to ferment in the gut and trigger symptoms. FP allows individuals to tailor their food choices while maintaining variety and enjoyment. For example, while the FODMAP diet eliminates foods with FODMAPs, the Fast Tract Diet allows reasonable-sized servings of vegetables containing small amounts of FODMAPs as long as overall FP levels are within the recommended range.
- Gut-Friendly Behaviors: The Fast Tract Digestion book series outlines pro-digestion behavioural practices that support gut health.
- Identifying Underlying Causes: The diet identifies dietary and integrative solutions for functional gastrointestinal disorders and gut dysbiosis, addressing underlying causes specific to each individual.
The Fast Tract Diet was introduced as a drug- and antibiotic-free strategy for managing Small Intestinal Bacterial Overgrowth (SIBO) and other digestive disorders. It aims to reduce symptom recurrence over the long term. While there is no set timeframe for following the diet, individuals can use it as a tool for managing their digestive health and symptoms. The diet's flexibility allows individuals to make informed dietary choices and maintain a varied and enjoyable diet while improving their digestive health.
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FP points and how to track them
The Fast Tract Diet is a science-based approach to help individuals identify and reduce foods that contribute to digestive symptoms. It is designed for people dealing with Small Intestinal Bacterial Overgrowth (SIBO) and other digestive disorders. The diet works by monitoring FP points instead of calories. FP stands for Fermentation Potential, which is a metric that estimates how likely a food is to ferment in the gut and trigger symptoms. The lower the FP points, the lower the symptom potential.
FP points can be tracked using the Fast Tract Diet App, which provides the FP points for over 800 different foods, drinks, condiments, and supplements. The app also allows users to track their FP intake and symptom progress. Additionally, the Fast Tract Digestion book series provides information on the symptom potential of foods in FP points. The books also outline pro-digestion behavioural practices to help improve tolerance levels.
The FP Calculator is another tool that can be used to track FP points. It gives a specific point value and symptom potential (Low, Moderate, High) for each serving of any food or drink. The calculator uses the nutritional facts found on food labels or online, along with the glycemic index, to calculate the FP value.
By following the low FP approach, individuals can control FODMAP levels in a quantitative manner, rather than just eliminating any food with FODMAPs. This allows for reasonable-sized servings of vegetables that contain small amounts of FODMAPs, as long as the overall FP levels are in line with recommendations. For example, plain yogurt contains 4-6 grams of FP per cup, depending on the brand, so it is still acceptable in moderation.
Overall, the Fast Tract Diet provides a flexible system that empowers individuals to make informed dietary choices while maintaining dietary variety and enjoyment. By tracking FP points, individuals can improve their digestive health and reduce symptom recurrence over the long term.
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Gut-friendly foods and practices
The Fast Tract Diet is a science-based, practical approach designed to help individuals identify and reduce foods that contribute to digestive symptoms. The diet distinguishes between easily digestible, gut-friendly foods and those more likely to cause excess fermentation in the gut, which can lead to symptoms like gas, bloating, abdominal pain, diarrhoea, constipation, pressure, and reflux.
The diet is based on the innovative Fermentation Potential (FP) system, which assigns a specific point value to each food based on its serving size and symptom potential. The lower the FP points, the lower the potential for symptoms. This system allows individuals to tailor their food choices while maintaining dietary variety and enjoyment.
So, what are some gut-friendly foods and practices to follow when on the Fast Tract Diet? Firstly, focus on consuming probiotic and prebiotic foods daily. Probiotics are beneficial bacteria found in fermented foods, while prebiotics feed the probiotics and include foods with fibre. Some examples of probiotic-rich foods include yoghurt with live cultures, kimchi, kombucha, sauerkraut, cottage cheese, and kefir. For prebiotics, include foods like soybeans, oats, and garlic in your diet.
In addition to probiotics and prebiotics, aim for minimally processed whole foods, particularly those rich in fibre, such as vegetables and fruits. The Fast Tract Diet App can be a helpful tool, as it allows you to identify gut-friendly foods, track your meals and symptoms, and quickly look up the symptom potential for specific foods and drinks. The app provides an FP calculator to determine the FP points and symptom potential of any food or drink, helping you make informed choices that support your digestive health.
Remember, the key to the Fast Tract Diet is its flexibility, empowering you to make dietary choices that align with your preferences and goals. By following these gut-friendly food and practice recommendations, you can improve your digestive health and work towards long-term symptom relief.
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Starving the bacteria
The Fast Tract Diet is a science-based, practical approach designed to help individuals identify and reduce foods that contribute to digestive symptoms. It is rooted in food chemistry, microbiology, and human physiology, offering a structured system for making informed dietary choices that support digestive health and long-term symptom relief. The diet distinguishes between easily digestible, gut-friendly foods and those more likely to cause excess fermentation in the small and/or large intestine, which contributes to symptoms like gas, bloating, abdominal pain, diarrhoea, constipation, pressure, and reflux. This fermentation process plays a central role in various digestive disorders, including Irritable Bowel Syndrome (IBS) and Small Intestinal Bacterial Overgrowth (SIBO).
The diet was presented at Digestive Disease Week in 2013 as a drug- and antibiotic-free strategy for managing SIBO and other digestive disorders. It provides a practical framework for improving digestive health and reducing symptom recurrence over the long term. The Fast Tract Diet is designed to be flexible, empowering individuals to tailor their food choices while maintaining dietary variety and enjoyment.
The key to starving the bacteria responsible for these digestive issues is to reduce their food sources, specifically carbohydrates. Carbohydrates feed the bacteria, which then produce gas, leading to reflux. By following a low-carb diet, individuals can reduce the availability of food for the bacteria, potentially reducing their numbers and improving digestive symptoms. This is known as the Fermentation Potential (FP) approach, which involves tracking the FP values of different foods and aiming to keep overall FP levels within recommended limits.
The Fast Tract Diet mobile app and book series by Dr. Norm Robillard provide a simple way to follow the diet. The app includes an FP list of over 1,000 foods, helping users make informed dietary choices. It also allows users to track what they eat and drink, including serving sizes and any symptoms experienced. Additionally, adopting "Gut-Friendly Practices" can further improve digestion. While the diet focuses on reducing carbohydrates, it is important to note that not all carbohydrates are equal in terms of fermentability. For example, cellulose fiber, a type of dietary fiber, is the least fermentable due to its tough structure.
The length of time required to follow the Fast Tract Diet may vary depending on individual circumstances and the severity of symptoms. Some people may experience relief from digestive issues within a week of starting the diet, while others may take longer. It is important to monitor progress and adjust the diet accordingly, in consultation with a healthcare professional if needed. Additionally, combining the diet with other treatments or medications may influence the duration of the diet.
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The Fast Tract Diet App
One of the key components of the Fast Tract Diet App is its extensive database of foods. The app provides FP (Fermentation Potential) values for over 800 to 1,000 common foods, drinks, condiments, and supplements, helping users make informed choices about their dietary intake. By considering the FP values, users can tailor their food selections to manage their gut symptoms effectively.
The app also serves as a practical tool for tracking dietary habits and symptoms. Users can log their meals, including serving sizes, and monitor any symptoms they experience. This feature enables individuals to identify patterns and connections between their food choices and gut reactions, empowering them to make adjustments as needed. Additionally, the app promotes "Gut-Friendly Practices," encouraging users to adopt behaviours that support better digestion and overall gut wellness.
The app also provides access to a supportive community of Fast Tract Dieters through its official Facebook group. This community aspect offers users a sense of connection and shared experience, allowing them to seek additional guidance and encouragement from others following the same dietary path. Overall, the Fast Tract Diet App serves as a comprehensive guide and companion for anyone seeking to improve their digestive health and manage gut-related conditions through dietary modifications.
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Frequently asked questions
The Fast Tract Diet is a science-based, practical approach designed to help individuals identify and reduce foods that contribute to digestive symptoms. The diet distinguishes between easily digestible, gut-friendly foods and those more likely to cause excess fermentation in the small and/or large intestine.
The Fast Tract Diet can be followed long-term to manage digestive disorders and reduce symptom recurrence. Some people may feel better within a week of starting the diet, while others may take longer to see improvements.
The Fast Tract Diet is a drug- and antibiotic-free strategy for managing SIBO and other digestive disorders such as IBS, reflux, and heartburn. The diet provides a practical framework for improving digestive health and can help individuals tailor their food choices while maintaining dietary variety and enjoyment.
