How 4 Simple Rules Have Helped Me Recover My Digestion

How 4 Simple Rules Have Helped Me Recover My Digestion

This highly interesting article was written by a very good friend of mine who prefers not be mentioned by name. I asked him to write this insightful piece about his life story and it’s obvious that he put in a lot of effort doing so, which I want to thank him for. Thank you so much!

To all you tea lovers: Hopefully you will learn something new. Happy reading!

Once Upon A Time

Once upon a time, there was a 16-year-old boy, who decided to start working out in the gym, because he wanted to get broad shoulders and big arm muscles. That boy was me almost 13 years ago.

Unfortunately, I’m the person that always goes all-in, meaning that, if I’m going to do something, I’m going to do it right, or at least what I think is right at that point in time. Just like any other bodybuilding rookie who doesn’t know what he’s doing, I worked out 4-5 times per week and after every workout I ate 15 oz of turkey in addition to massive amounts of white rice.

I did that, because according to the so-called experts, it would make my muscles grow. The most important thing, of course, was to not even look at olive oil, butter or any other kind of fat, because then I would put on the wrong kind of body mass immediately. How very wrong I was…

At least I can say that I started to monitor my diet, added lots of fruits and vegetables to it and cut all sweets, soft drinks, fast food – you name it. I thought that I was leading the ultimate-healthy lifestyle. Well, let’s fast forward a few years.

Allergies, Tiredness, Inflammatory Gut

It all started out exactly as planned. I put on a decent amount of muscles, lost fat, looked good and felt great. But after a year or two, the first symptoms appeared indicating that there might be something wrong with my body. But I’m me, so I ignored all the signs (mainly digestion problems, diarrhea and increased frequency of bowel movements[1]), because I was in my flow. I kept working out like a maniac and had lots of meat and white rice every day.

Any person with at least some common sense in them could have predicted that this couldn’t work out in the long run and, surprise, it didn’t! There were new symptoms every day, especially more and more types of fruits and vegetables that my stomach reacted to in a bad way, constant tiredness, I noticed that I became allergic to stuff for the first time in my life (such as house-dust) and I didn’t feel very great overall.

To top it off, I started to lose muscles, despite the fact that I continued to work out and had enough protein intake for a whole family. The muscular atrophy, I believe, was caused by the fact that my body wasn’t able to properly digest the food anymore and therefore couldn’t repair itself.

When You Hit Rock Bottom

I hit rock bottom when I wasn’t able to eat anything anymore, except for parboiled rice and meat for 6 months straight. I’m not exaggerating here; for half a year I ate nothing but white rice and meat for breakfast, lunch and supper. There were no apples or bananas, no tomatoes, lettuce, cauliflower or eggplants, because that would always make all my symptoms even worse.

That was also the time when, I have to admit, I got pretty scared over what was happening with me. At this point, I actually would have happily replaced rice and meat with fresh foods full of vitamins and minerals, but I couldn’t, because my body didn’t let me.

Then I decided to consult a physician. He checked my blood work, told me that some of my liver values indeed indicated an allergic reaction, but also told me that there wasn’t much we could do about it. He also recommended me to leave out everything my body didn’t tolerate. This doctor didn’t even mention the side effects of not eating anything fresh for 6 months in a row.

I didn’t want to give up just yet and went to see another physician and another one and soon ended up at a gastroenterologist, who’s expertise lies in the understanding and healing of the human digestive system. I endured a colonoscopy, but was told what I already knew: My intestines reacted to basically everything fresh and healthy, and I’d better leave out all food that doesn’t work for me. Again, not a single word was said about vitamin deficiency[4] and stuff like that!

4 Simple Rules

Looking back now, the good thing at that time was that it couldn’t possibly get any worse. So I had room for experimenting. For example, I tested what was going to happen, if I didn’t eat anything for 7 days and then tried to have a normal meal. Unfortunately, my body reacted the same way, so I was back to where I started.

Then I stumbled upon a book[3] written by Dr. Max Otto Bruker, a well-known physician from Germany, and his 4 eating rules that you have to follow, if you experience the same symptoms I did and everything would be fine eventually. These 4 rules are as follows:

  1. Don’t eat any refined sugar, white flour, white rice or any kind of carbohydrate that isn’t wholegrain. This also includes artificially-added dextrose, fructose, maltodextrin and so on.
  2. Only eat fresh fruits in its original form, but never fruit that was processed in any way like dried, baked, juiced or fried (except if it was deep frozen only).
  3. Eat butter and unfiltered oil only.
  4. Each day, have 2 spoons of wholegrain porridge made from freshly ground grains mixed with clean water. Before eating, let the porridge sit for 4-12 hours.

What can I say except that it worked! I couldn’t believe it in the beginning, but everything went exactly as Dr. Bruker promised. As long as I would stick to his 4 rules, I had no problems with fresh food whatsoever. I didn’t feel tired anymore or suffered from diarrhea. Instead I felt great again and I still do to this day, but only if I stick to Dr. Bruker’s rules.

By the way, except for rule No. 4, Bruker couldn’t provide an explanation for why his rules work for some people with digestion problems. He came up with them by simply testing out different strategies together with his patients. He would then stick to the strategies that worked and dropped everything that didn’t.

Regarding Rule No. 4:

Bruker said that, if you prepare wholegrain porridge without heating it and let it sit for a couple of hours, it’s the easiest way to grow your own probiotic bacteria, which benefits your gut flora. Above that, it’s also a great source for vitamin B12, which is a by-product of the bacteria growth.

In my opinion it’s also important to use nothing but filtered water for the porridge, because if you use tap or bottled water that contains too many contaminants and therefore is too alkaline or too acidic, the right bacteria have a hard time growing or won’t grow at all. I decided to get myself a reverse osmosis water filter system[2], which provides me with clean water to this very day. In my opinion, it’s the most convenient and most affordable solution to the water contamination problem in our country.

Spreading The Word

Applying the Bruker rules has helped me to recover my digestion and regain my health. Don’t get me wrong though, I had to come a long way and it wasn’t easy at times, as there were many setbacks – but in the end I made it.

Applying the Bruker rules means that you have to abstain from 95% of food that can be found in commercial grocery stores, as it contains added sugar or flour that’s not wholegrain, but to me it’s absolutely worth it!

Today, whenever I hear that people have problems similar to what I experienced and they already went to see the doctor, but saw no improvement, I tell them about Dr. Bruker and his book. Unfortunately, it’s not easy to convince people of something that involves hard work and they prefer to take a magic pill that hopefully makes all their problems vanish.

My success is small, but I keep spreading the word about the Bruker rules and what I’ve learned over the years. After all, I’m not the kind of person that gives up easily…


[1] Non-diarrhoeal increased frequency of bowel movements (IFoBM-ND): enterovirus association with the symptoms in children

[2] 10 Best Reverse Osmosis System Reviews | Top RO Water Filters

[3] Unsere Nahrung, unser Schicksal. Früher: Schicksal aus der Küche (only available in German)

[4] Vitamin deficiency – Wikipedia