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Index
Introduction
Part 1. The Microbiome and Autoimmunity
Chapter 1. Understanding the Root Causes of Autoimmunity
How the Gut Influences Autoimmunity
Intestinal Damage in the Spondylarthropathy Family
Immune Activation from the Gut
The Microbiome and Autoimmunity
Beneficial Microbes
How Beneficial Microbes Influence Immunity
Unfriendly Microbes
What is SIBO
Bacteria Beyond the Gut
Psoriasis and Strep Throat
Rheumatoid Arthritis and Infections Beyond the Gut
Understanding Our Enemies
The Problem with Antibiotics
Chapter 2. Rebalancing the Microbiome with Probiotics
Using Probiotics to Support Our Beneficial Microbes
Using Probiotics to Suppress Harmful Species
Advanced Pathogen-Fighting Probiotics
Bio-K+
Mutaflor
Florastor
Probiotics and SIBO
Using Probiotics to Restore the Integrity of the Gut Barrier
Anti-inflammatory vs. Inflammatory Probiotics
Th17 cells, IL-17, and Probiotics
Histamine production by probiotics
Probiotic Buyers Guide
Level 1 Probiotics
Level 2 Probiotics
Level 3 Probiotics
Other Factors Influencing Probiotic Choice
Prebiotics
Acacia Fiber
Galactooligosaccharides (GOS)
Partially Hydrolyzed Guar Gum
Psyllium
Fructooligosaccharides (FOS)
Chapter 3. Additional Strategies to Combat Bacterial Overgrowth
The Conventional Approach
Meal Spacing
Digestive Support
Prokinetics
Natural Antimicrobials
Part 2: Using Food as Medicine
Chapter 4. A Microbiome-Restoring Diet
Feeding the Good Species
The Power of Polyphenols
Suppressing the Harmful Species
The Origins of the Low-Starch Diet for Arthritis
The Current Science on the Low-Starch Diet
Starch and Inflammatory Bowel Disease
The Overall Keystone Diet
Extraordinary Antioxidants
Comparing the Keystone Diet to Other Healing Diets
Chapter 5. The Low-Starch Diet in Practice
Level 1: The Basic Low-Starch Diet
Step 1. Eliminate all gluten-containing grains
Gluten Contamination for Celiacs
Step 2. Eliminate other gut-damaging foods
Step 3. Limit other starchy foods to no more than two servings per day
Step 4. Cut back on sugar
Level 2: The Intermediate Low-Starch Diet
Legumes and Vegetables on the Intermediate Low-Starch Diet
Fruits on the Intermediate Low-Starch Diet
Sweeteners on the Intermediate Low-Starch Diet
Nuts and Seeds on the Intermediate Low-Starch Diet
Dairy on the Intermediate Low-Starch Diet
Miscellaneous Items on the Intermediate Low-Starch Diet
Level 3: The Advanced Low-Starch Diet
Table 6: Advanced Level Low-Starch Diet
Avoiding Other Hidden Starches at the Advanced Level
Dairy on the Advanced Low-Starch Diet
A Ketogenic Version of the Low-Starch Diet
Chapter 6. Anti-inflammatory Fats and Oils
The Power of Fish and Olive Oil
Choosing the Best Fish
Fish Oil Supplements
Buying Olive Oil
Avocado and Avocado Oil
Oils to Avoid
Seed Oils
Saturated Fats
Omega-6 Fats
Fats and Oils in Summary
Chapter 7. Troubleshooting and Customizing the Keystone Diet
How to Find Your Own Trigger Foods
Identifying Food Allergies
Practical Tips for the Allergy Elimination Diet
Additional Tips
An Allergy Impersonator: Food Chemical Sensitivity
Nightshades
Practical Tips for Eliminating Nightshades
The Keystone Diet at a Glance
General Principles
Level 1: Basic low-starch plan
Level 2: Intermediate low-starch plan
Level 3: Advanced low-starch plan
Troubleshooting and Customizing the Keystone Diet
Part 3. Beyond Food
Chapter 8. Anti-inflammatory Supplements
Vitamin D
Glucosamine and Chondroitin
Gamma-Linolenic Acid (GLA) as Borage or Evening Primrose Oil
Vitamin E
Turmeric / Curcumin
Approaching Supplements with Caution
Summary of Anti-inflammatory Supplements Supported by Clinical Studies
Chapter 9. The Science of Low-Dose Naltrexone
Chapter 10: Putting It All Together
The Basic Plan
Diet
Supplements
Beyond the Basics
Psoriasis and PsA—Intermediate and Advanced Plans
Rheumatoid Arthritis—Intermediate and Advanced Plans
Ankylosing Spondylitis—Intermediate and Advanced Plans
Part 4. In the Kitchen
Chapter 11. Planning Ahead and Other Kitchen Tips
General Tips
Breakfast Strategies
Lunch Strategies
Dinner Strategies
Tips for Sheet-Pan Dinners
Perfectly Steamed Vegetables
Chapter 12. The Recipes
Breakfast
Salads
Main Dishes
Fish
Chicken
Beef
Pork
Turkey
Lamb
Side Dishes
Desserts
Author’s Note
Appendix: The Keystone Diet at a Glance
General Principles:
Level 1: Basic low-starch plan
Level 2: Intermediate low-starch plan
Level 3: Advanced low-starch plan
Troubleshooting and Customizing the Keystone Diet
References
Chapter 1. Understanding the Root Causes of Autoimmunity
Notes
Chapter 2. Rebalancing the Microbiome with Probiotics
Chapter 3. Additional Strategies to Combat Bacterial Overgrowth
Chapter 4. A Microbiome-Restoring Diet
Chapter 5. The Low-Starch Diet in Practice
Chapter 6. Anti-inflammatory Fats and Oils
Chapter 7. Troubleshooting and Customizing the Keystone Diet
Chapter 8. Anti-inflammatory Supplements
Chapter 9. The Science of Low-Dose Naltrexone
Chapter 10: Putting It All Together
Chapter 12. The Recipes
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