Description
A plant-based and nutrient-rich plan 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, DAIRY-FREE, EGG-FREE, VEGAN, VEGETARIAN
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:
- Apple & Cinnamon Chia Pudding
- Chocolate Blueberry Chia & Flax Pudding
- Chocolate Peach Oat Bran Porridge
- Blueberry Basil Smoothie
- Apple Slices & Nori Crisps
- Coconut Yogurt with Peaches & Cinnamon
- Sesame Cucumber Salad with Nori
- Apples & Almonds
- Tempeh, Mushroom & Asparagus Stir Fry
- One Pan Tempeh & Eggplant Stir Fry
- Roasted Chickpeas, Eggplant & Asparagus with Rice
- Peach & Almonds
- Roasted Edamame
- Brazil Nuts & Blueberries
- Brazil Nut & Blueberry Coconut Yogurt Bowl
- Edamame, Nori & Brown Rice Salad
- Chickpea Soba Noodle Bowl
- Cucumber & Kimchi Edamame Rice
- Asparagus, Soba & Tempeh
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, such as fresh fruits and vegetables, whole grains, lean protein like tempeh and legumes, healthy fats like olive oil and nuts, probiotic-rich foods, and herbs and spices like 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 ground flax seed and chia seeds, vitamin A from nori sheets, and zinc and selenium from whole grains, nuts, and seeds.
High Fiber Foods
This plan incorporates fresh fruits and vegetables and whole grains like brown rice, 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.
