A Meal Plan for Healing Leaky Gut &
Regrowing a Healthy Intestinal Mucosa
Bring Peace to your Gut ~ Transform your Life!
This "Meal Plan" is recommended for all who have just received a BODY TUNE-UP
as well as those who want to relieve their uncomfortable symptoms listed below
If you are reading this, chances are that you would benefit greatly
from eating foods with less acid, 'fire' and fiber for a few weeks as you watch the
symptoms you are experiencing diminish or disappear, returning you to a
healthier experience of living in a body and enjoying your life!
If your body has been recycling toxins for a while, causing you pain or discomfort,
it's a sure sign that your Ileocecal valve has been stuck OPEN, and this toxic overload can caused inflammation in your body which can show up as a Leaky Gut Syndrome allowing many unhealthy symptoms to occur and not go a way.
Here's a list of the most common ones we see regularly in our clients:
* Nagging Shoulder or Neck Pain
* Lower Back Pain
* Headaches & Migraines
* Acid Reflux
* Indigestion or Upset Stomach
* Excessive Gas & Bloating
* Swift Mood Changes
* Unusual Crankiness
* Chronic Depression or Anxiety
* Low Energy or Fatigue
* Dark Circles Under the Eyes
* Excessive Anger/Short-Fused
* Constipation or Diarrhea
* Suicidal Tendencies
* Any Infection that won't go away (even after antibiotics)
* Skin Disorders, Itchy Rashes, Cold Sores, Pink Eye, etc.
*Autoimmune disorders, IBS, Hashimoto's, Crohn's, or Rheumatoid Arthritis
If you have just received A Body Tune-Up,
a 14-21-day Meal Plan is advised to give your digestive tract a break from all the spicy foods. caffeine, alcohol, chocolate, popcorn, and sugar, so it has a chance to heal
If you decide to begin this meal plan, please follow it 100% for the full duration.
One slip can undo the BTU adjustments, as well as a week of eating mindfully.
However, if you follow this meal plan precisely for 14-21 days, your body will be ready to begin integrating foods back into your diet. It may be best to avoid the biggest stressors for an additional 7 days. After 21 days, your body will likely be ready to handle those foods too. If you aren’t sure, we can muscle-test you to find out!
Foods to Eat
You will be eating simple, gentle foods that are easy on your digestive tract...as a young baby would. This will allow your colon’s mucous membrane to heal. Although it may seem limiting at first, we have found creative ways to make delicious meals from these ingredients. You may even notice your taste buds becoming more sensitive and appreciative of simpler tasting foods. When you do begin to eat other foods they will taste better than before.
Soft Cooked Fruits & Veggies + Protein
1/3 Leafy Greens / 1/3 Carbs / 1/3 Protein
Low acid fruits: peaches, pears, apples, Bananas
NO grains, caffeine, chocolate, alcohol or spices
Fruits & Veggies (Organic when possible)
Lots of Leafy Greens: Kale, Spinach, Collards, Chard (Ideally 1 bunch per day)
Soft Cooked Veggies, Roots, Squashes, Potatoes (Russet Potatoes and Sweet Potatoes/Yams must be peeled to reduce fiber)
Soft Cooked, Low-Acid Fruits: Bananas, Pears, Peaches, Apples (peeled) – Try making pots of apple sauce or fruit compote
Protein (Sourced from Local Organic Vendors when possible)
Tofu or Tempeh (make sure there are no added spices)
Plain Yogurt or Cottage Cheese - Dairy is NOT required!
Substitutes: coconut milk, rice milk, oat milk and soy milk are OK
Meat: Fish, Chicken, Turkey, Beef
~~~ BONE BROTH is especially healing ~~~
No Spices, Just Herbs & Flavorings such as:
Salt (Choose organic options such as Himalayan or Sea Salt)
Cooked herbs (Basil, Oregano, Thyme, Sage, Rosemary, etc.)
Omega Oil - Udo’s 3-6-9 oil / Flax oil / Hemp oil / Coconut Oil
Bragg’s Nutritional Yeast (B vitamins)
Bragg’s Liquid Aminos or Coconut Aminos
Maple Syrup and Honey (in moderation of course)
OILS: Oils such as coconut oil, olive oil, sesame oil, etc. are important in this meal plan as they provide essential Omega Oils and keep you regular
Lots of Bone Broth! (Bone Broth will help to seal the colon from leaking)
Lots of Water: Ideally filtered/purified--4 laters, or one gallon per day!
Herbal Teas: Non-caffeinated (try to avoid ginger for a while)
A Note on Probiotics:
Friendly bacteria live in the mucosa of the colon. You are on this meal plan because your mucosa has been compromised. Therefore, the good bacteria in probiotic supplements will have no home and will pass right through you. While you might notice a short-term effect, taking probiotics is unlikely to have much lasting benefit until the mucosa has grown back successfully. However, after a week of rebuilding your colon lining, it is great to begin taking probiotics to assist the healthy bacteria cultures in your gut to multiply. Fermented foods are also filled with probiotics! After a week on the Meal Plan, you can have organic Apple Cider Vinegar as well as raw organic sauerkraut.
Foods to Avoid
You will be avoiding foods that are fiery (spicy), fibrous (corrosive), crunchy, or raw – anything that puts stress on your digestive tract will risk blowing your valves open again and compromising your colon’s mucosa while it is still healing. Be very careful here. NO raw, crunchy, hot spicy, acidic food!
The HUGE Offenders...
Caffeine: Coffee (even decaf), Black/Green Tea, Yerba Maté, Chocolate
Alcohol of any kind (including many tinctures)
Hot Spices: Black or Red Pepper, Curry, Cayenne, Paprika, Cinnamon, etc.
Garlic, Onion, and Ginger (even cooked or powdered)
Vinegar, Hot Sauce, (Most sauces from stores or restaurants will have pepper, garlic, onion, or ginger in them, so it is best to make your own seasoning)
Nuts and Seeds of any kind (including nut/seed butter)
Crunchy Snacks: Popcorn, Potato Chips, Granola, etc.
Acidic Fruits and their Juices: Lemons, Limes, Oranges, Grapefruits, etc.
Bread or Grains of any kind: Wheat, Rice, Oats, Pasta, Seitan, Quinoa
Legumes: All beans, etc.
Raw fruits, veggies, and herbs and Fruit/Veggie Juices
PROCESSED FOODS: Chemicals, pesticides, processed foods and refined sugars are best avoided during a period of healing.
REMEMBER THE "HEALING YOUR GUT" PROVERB:
WHEN IN DOUBT, LEAVE IT OUT!
Tips for Successfully Completing the Meal Plan
(and maybe even enjoying it)
REINTEGRATING FRESH FOOD AND JUICES...
After 14 or 21 days when you begin reintegrating foods, start with the items at the bottom of the list above, such as salads, raw fruit, Sauerkraut, and white rice. When you begin reintegrating the higher-stress foods at the top, keep your portion size small (ex. start with one cup of coffee a day, instead of two or three). Be gentle on your newly healed gut.
Once the meal plan is over, don’t binge eat, or you will risk blowing your valves and undoing all your good disciplined effort. Ease back in over a week or two, and try eating at least one meal-plan meal a day for a while. You can always come back to this way of eating or receive another adjustment if you are feeling high stress in your gut or your life. May this knowledge serve you on your journey of wellbeing!
You will realize quickly that this list makes it virtually impossible to eat out at a restaurant (unless you can order plain eggs with no pepper or spices, or plain steamed veggies and tofu). Additionally, you won’t be able to buy many prepared items, frozen foods, sauces, or dressings from a store (read the ingredient list before buying anything-look for pepper, onion, garlic, ginger, wheat, etc.), and friends/family will require a detailed list from you if they are making you food. To be safe, it is best to prepare everything yourself from scratch for this meal plan.
Soups are the BEST to have on hand, all the time.
Home made apple sauce, or pair sauce works
wonders to soothe your gut as a snack
Therefore, it is ideal to pack bag meals if you won’t be home at meal times. Since everything needs to be cooked, it may be necessary to plan in advance if you are short on time. Try cooking large batches of simple foods like roasted roots or tofu and steamed veggies that can last for several meals. Leftovers make great snacks.
After being on the Meal Plan for a week, you may begin to incorporate fermented foods to rebuild your probiotic count, such as: Kombucha, Miso, Saurkrout, etc.
Breakfast: Eggs with your favorite cooked veggies, salt, or Braggs and nutritional yeast
Lunch: A bushel of steamed greens and a plate of cooked veggies and/or tempeh
Dinner: Eggplant or Chicken Parmesan (eggplant or chicken non-breaded, with cooked tomatoes,
and a moderate amount of cheese, only as a garnish)
Dessert: Apple Sauce with Cottage Cheese or Plain Yogurt
Sample Meals ~ Vegan
Breakfast: Cooked bananas and coconut milk (optionally in smoothie form)
Lunch: A bushel of steamed greens drizzled with coconut oil, and fried tempeh
Dinner: Roasted Potatoes or Roots with Maple Syrup, Coconut Oil, and Salt
Dessert: Cooked Peaches with Plain Coconut Bliss Ice Cream
On some days, in the very beginning, you may experience intense cravings for certain foods. If you do, it can be helpful to remind yourself of the benefits you are working toward, and how good you will feel when you accomplish killing the pain and/or inflammation. (better than the temporary pleasure of indulging a craving).
You may also notice that virtually every addictive food is cut out in this diet. These 14-21 days can be a good time to face your addictions and cravings, and regain some control over your life while loosing some weight. Remember, it is only 2 or 3 weeks. YOU CAN DO IT! YOU GOT THIS!!!
Learn to enjoy a simple diet with a few staple foods. Every 3 days on the meal plan, one new layer of the colon membrane will regrow, and you'll be able to eat like normal before you know it.
MAY THE SOURCE BE WITH YOU!