Introducing New 4 Week Gut Health Meal Plan

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, along with adding an extra hour of sleep a night to improve your gut health!

I use the 5R protocol to help my clients improve their GI health.  

• Remove – we remove gut irritants, food sensitivities, and intolerances.  Sometimes, this can be self-identified or identified through food sensitivity testing.  
• Replace – we replace factors of digestion that may be missing for various reasons, such as digestive enzymes, hydrochloric acid, and/or bile.  This is usually guided by a stool test. I rarely do this symptom-based anymore.  
• Reinoculate – rebuild the gut microbiome/flora.  We live in a gut-depleting world, and our microbiome is under assault daily, even for those of us who live “healthy conscious/nontoxic lifestyles.”  Constantly rebuilding/reinoculating is the name of the game.  This is best done through food and supplements.  
• Repair – test for leaky gut and repair gut permeability/integrity if necessary.  This is where the functional fab five come into play!
• Rebalance – improving lifestyle factors such as sleep, mindful eating, and more to help support overall GI health.  

This meal plan is intended to support those processes to help my client’s journey to overall better GI health by assisting in the 5R protocol with food.  

I’m running a flash sale on this meal plan for one week for its introduction!  I know that this may not be the time of year that many people want to focus on gut health (it’s holiday time!), but you can score a deal now and save it for when you are ready!

More about this plan and a preview:

Week 1: Nutrition Therapy to Heal Intestinal Hyper-permeability 

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. It’s an extension of week 1!

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 a type of bacteria found in the GI tract that is important because it’s a major butyrate producer, providing energy for the epithelial cells that line the intestinal wall. The Mediterranean diet is known to boost Roseburia among other important gut microbiome species such as Akkermansia. 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.

Click here to get your copy!