The Swift Diet: Follow your gut for a flat tummy

IT is hardly surprising that nutritionist Kathie Swift would come up with a plan called the Swift Diet, says Clodagh Finn.

IT is hardly surprising that nutritionist Kathie Swift would come up with a plan called the Swift Diet.

Swift by name and swift by nature. Yes, you’ve guessed it, you’ll get results in a speedy 28 days.

The promise of a fast-tracked flatter tummy, however, belies the scientific content of her new book, which offers solid evidence to back up the central thesis that minding your digestive system is the key to overall wellness — and weight loss.

Swift has over 30 years’ experience as a health practitioner in Massachusetts and adapted her own diet to manage her chronic fatigue syndrome.

“Food,” she tells Feelgood, “is the primary medicine for chronic fatigue syndrome.”

Strengthening the digestion and the gut immune system — “Yes,” she explains, “70% of our immune system resides in the gut” — can restore energy and good health.

However, she adds, with more than a touch of irony, that this may not be a “swift” process. Anyone with a syndrome or condition might need extensive digestive support such as enzymes and probiotics.

That brings us neatly to what the US-based holistic nutritionist calls ‘the gut garden’.

Much has been written about the bacteria that reside in the gastrointestinal tract but, says Swift, new scientific studies emphasise their vital role in maintaining good health.

“These bacteria affect just about every aspect of our lives, from food cravings and how our bodies store fat, to our emotions, our digestion and our immune system,” she says.

New research also suggests that keeping our ‘gut garden’ healthy can facilitate weight loss.

One Canadian study, published in the British Journal of Nutrition in 2013, found that people who took probiotics (the so-called friendly bacteria) lost more weight than those who did not.

But, says Swift, her eating plan is not about “white-knuckle” calorie deprivation — which leads to yo-yo weight loss — it’s about aligning the way you eat and live with how your stomach functions.

She suggests people jettison the traditional food pyramid that advises a 60/20/20 ratio of carbohydrates to fats and proteins in favour of a high-fibre, plant-based diet with lots of nutrient-dense food and, in particular, vegetables.

The usual suspects are on the forbidden list — sugar, gluten, dairy, and processed foods — and you are advised to limit grains, alcohol, and caffeine (to one cup a day).

But this is not bootcamp either. The four-week plan is full of wholesome food; fruit, vegetables, fish, chicken, eggs, and all kinds of salads.

A selection of yoga poses, mindfulness exercises and recommendations on supplements are also included in The Swift Diet (published by Vermillion, €19.40) as well as the inspiring message that your body is not the enemy — “more like a dear old friend that is accepted and capable of surprising you in positive ways”.

“Compassion and non-judgement are such beautiful antidotes to the self-blame that so often undercuts the commitment to healthy weight,” says Swift.

So, be kind to yourself and your tummy: That is the Swift way to optimal health. Your body will thank your for it.

Mend your tummy and lose weight

The five elements of the Swift plan are incorporated in what Kathie Swift terms the ‘MENDS’ approach.

M: Mind your digestion. Digestion begins in the mind. Too much stress can upset the balance of bacteria in the gut and lead to IBS.

E: Eliminate problem foods that disrupt the gut.

N: Nourish the body — and belly. Embrace nourishing foods such as rocket, broccoli, squash, and lentils, which heal the stomach.

D: Dietary supplements can be powerful aids to health.

S: Sustain. The lifestyle and diet changes are not just for 28 days, but for life.