Description
A nutrient-rich diet to help support gut health, promote healing of the intestinal lining, and reduce inflammation.
The plan eliminates potential triggers contributing to gut issues and inflammation, replaces pro-inflammatory foods with anti-inflammatory, nutrient-rich foods, replenishes the gut microbiome with beneficial bacteria through the intake of probiotics, and includes foods that provide essential building blocks for tissue repair and healing.
CORN-FREE, GLUTEN-FREE, SUGAR-FREE
17 PAGES OF RECIPES, SNACK IDEAS
What’s in the plan?
- 7 day meal plan including recipes, main meals, and snacks
- Detailed meal prep guide to help you know what to prepare and when
- Detailed nutritional information by day as well as for each individual recipe
- Both metric and USA versions available for download
Recipes:
- Kimchi & Kale Scrambled Eggs
- Egg & Mushroom Buckwheat Bowl
- Oat Bran Blueberry Pancakes
- Apple Turmeric Smoothie
- Cherries & Greek Yogurt
- Apple & Brazil Nuts
- Greek Yogurt, Blueberries & Ground Flax Seeds
- Miso Tempeh, Kale & Asparagus with Buckwheat
- Overnight Blueberry Oat Bran
- Brazil Nuts & Blueberries
- Apple & Cinnamon Chia Pudding
- Chia Seed Buckwheat Bowl
- Roasted Sweet Potato & Kale Salad with Salmon
- Tempeh & Asparagus Shirataki Noodle Bowl
- Chicken & Kimchi with Quinoa
- Miso Glazed Salmon with Cauliflower Rice & Asparagus
- Miso & Sesame Chicken Coleslaw Salad
Evidence:
This program was created with the following key considerations in mind:
Probiotics & Prebiotics
Probiotics are live microorganisms that provide health benefits when consumed in adequate amounts. These beneficial bacteria help restore balance to the gut microbiome, promoting gut health, immune function, and overall well-being. This plan introduces probiotic-rich foods like yogurt, kimchi, miso, and tempeh. Prebiotics support digestive health by feeding good bacteria and are added to this plan through fibre-rich foods like asparagus, garlic, onion, oat bran, and apples.
Anti-Inflammatory Foods
This gluten and sugar-free plan removes inflammatory foods, including processed foods, refined sugars, gluten, and additives. Instead, it incorporates anti-inflammatory foods for optimal gut nutrition like fresh fruits and vegetables, whole grains, lean protein like fish, eggs, tempeh, and poultry, healthy fats like olive oil and nuts, probiotic-rich foods, and herbs and spices like turmeric, garlic, and cinnamon.
Repairing Nutrients
Certain foods and nutrients are included in this plan to provide essential building blocks for tissue repair and healing, such as omega-3 fatty acids from salmon and ground flax seed, zinc from meat, nuts, and pumpkin seeds, selenium from whole grains and Brazil nuts, vitamin A from kale, sweet potato, and red bell pepper, and curcumin from turmeric.
High Fibre Foods
This plan incorporates fruits and vegetables and whole grains like quinoa, buckwheat, and oat bran to help you reach your daily fibre goals. Fibre lowers C-reactive protein (CRP), a substance in the blood that indicates inflammation and provides the body with the necessary building blocks for improved digestive health.