YOUR 7 DAY PLAN FOR GOOD GUT HEALTH

Get on Track in Just One Week
PHOTO: NADINE GREEFF/THE PICTURE PANTRY

Hippocrates said that all disease begins in the gut - so it's safe to assume that so does healing. When your gut is out of balance, all your efforts will be an uphill battle. Chronic stress, poor diet, antibiotics, alcohol, processed foods and food intolerances are just some of the things that can negatively impact the gut, and it's rare that we actually spend time completely focused on doing things to help it. This 7 day plan is a quick gut reset that will help kickstart the process of balance. When it comes to your microbiome, it's all about the 4 R's.

Remove

Remove stressors that negatively impact your GI system. This includes food intolerances, processed food, NSAIDS, non-essential drugs, inflammatory foods & alcohol. Chronic stress also has a negative impact on gut microflora so although this isn’t a 7 day fix, it’s worth committing to a program that will you cope with stress.

Replace

Replace inflammatory foods with a basic elimination diet and raw food with 85% cooked foods. Include digestive enzymes and foods that stimulate digestion, like kefir, kimchi, lemon water and raw apple cider vinegar.

Re-inoculate

Introduce beneficial bacteria into your system – this should be a strong multi strain (like biokult) as well as a single strain (like Culturelle). Take 2 of the multi strains in the morning and 1 single strain at night. Prebiotic foods stimulate the growth of beneficial bacteria and should also be included – so introduce things like artichoke, garlic, leeks, onion, chicory, flax, oats and buckwheat.

Repair

Add nutrients that will help repair the lining of the gut – liquid Vitamin A (avoid if pregnant), L Glutamine and slippery elm are all restorative for the gut. Certain vegetable juices also contain micronutrients that are healing – celery, cabbage and carrot juice on an empty stomach will help sooth GI lining and balance stomach acid.

Your 7 Day Program

Upon rising:

  • 2 tbsp raw apple cider vinegar in 500 mls water
  • 2 x Biokult probiotics
  • Biocare vitamin A emulsion drops - as directed (avoid if pregnant)

Breakfast: 9am

  • Potassium Broth (see recipe below)

Lunch: 1pm

  • 2 x digestive enzymes
  • 1 cup cooked brown rice with cooked/steamed greens
  • if you are sensitive to brown rice, you could also have 1 baked sweet potato or baked squash instead
  • 1 tbsp flax seed oil & juice of ½ lemon to dress
  • sea salt & a pinch of cayenne pepper

Afternoon:

  • Water with lemon
  • Herbal teas

Dinner: by 7:30/8:00pm

  • 2 x digestive enzymes Steamed/baked protein – choice of organic chicken breast, turkey, salmon, or white fish
  • Cooked vegetables; all ok except corn, tomato, white potato, peppers & aubergine

Before bed

  • 1 x Culturelle
  • 5g L Glutamine powder (Allergy Research Group)

Potassium Broth

  • 4 carrots
  • 4 stalks celery
  • 1 leek
  • 1 onion
  • 1 potato, skin on
  • 4 cloves garlic
  • 2 inches ginger
  • 1 bulb fennel, chopped
  • 1 punch parsley
  • 1.5L water
  • salt & pepper
  • for dinner: add spinach & asparagus

Sauté onion, leek, potato, fennel, celery and carrots in a little coconut oil. Add the rest of the ingredients, cover with water and simmer on low for 1.5 hours. Strain the liquid out (this will be your potassium broth) and season to taste.

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