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4 Week Gut Health Meal Plan

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gut health

$24.99

Have this meal plan customized to fit the number of people you plan to serve.

Have this meal plan customized to your calorie and macro needs, includes a complimentary calorie and macro calculation.

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                        A 4-week meal plan and prep guide designed to support gut health.

This 4-week gut health meal plan was created for my GI MAP Clients to support gut healing.  For them, it accompanies an individualized supplement and lifestyle protocol.  But testing can be expensive and a big commitment.  Starting with this meal plan along with the gut health fab five (high-quality L-glutamine, magnesium, fish oil, multi-vitamin with zinc, and high-dose probiotics) is a great way to start with adding an extra hour of sleep a night.  

Week 1: Nutrition therapy to heal intestinal hyperpermeability.

Leaky Gut Syndrome is a key contributor to many health issues, from autoimmunity to skin problems. This meal plan includes plenty of easily digestible meals focusing on phytonutrient-rich plants. Anti-inflammatory omega-3 fats and turmeric help reduce inflammation. Fermented foods like sauerkraut and kimchi bring good bacteria back into the gut, and healing bone broth provides gelatin to soothe and support damaged gut lining.

Week 2: A program designed to get that belly feeling beautiful.

If the gut is unhealthy, every aspect of overall health can become compromised, from immunity to skin quality and even mental health. This program gives the gut a break from common irritants like grains and legumes. It incorporates gut-loving nutrients like collagen and glutamine. I’ve also added fermented foods to help replenish the gut with good bacteria.

Week 3: A plan that helps boost fiber intake for optimal health.

Most adults do not meet the recommended daily intake of fiber. This balanced program helps you reach the goal by providing over 40 grams of fiber daily from whole grain products, fruits, vegetables, lentils, and nut butter. Fiber helps to feed your gut microbiome and helps establish good microbial diversity and colonization. 

Week 4: A heart-healthy diet packed with vegetables, olive oil, and quality protein.

The Mediterranean Diet is built with high-fiber, nutrient-dense foods, including fruits, vegetables, legumes, and whole grains. It’s known to be gut health-supportive and increases important good bacteria in the microbiome, such as roseburia. Roseburia is important because it’s a major butyrate producer, providing energy for the epithelial cells that line the intestinal wall. Heart-healthy and anti-inflammatory fats are provided by olive oil, avocados, nuts, and seeds. Quality protein from dairy, poultry, and fish is also consumed to round out the diet.
 

 

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