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
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 has caused
inflammation in the body which can manifest as a number of unhealthy symptoms.
Here's a list of the most common ones we see regularly in 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 like IBS, Hashimoto's, Crohn's, or Rheumatoid Arthritis
If you have just received A Body Tune-Up,
this 21-day Meal Plan is advised to give your digestive tract 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 adjustments and 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 check 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 tastes.
Fruits & Veggies (Organic when possible)
Lots of Leafy Greens: Kale, Spinach, Collards, Chard (Ideally 1 bushel 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 - Other forms of dairy such as milk are ok in moderation (also coconut milk, rice milk, and soy milk are fine)
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.)
Udo’s Omega 3-6-9 Oils (or similar product)
Bragg’s Nutritional Yeast
Bragg’s Liquid Aminos or Coconut Aminos
Maple Syrup and Honey (or Vermonters would never do this)
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 Water: Ideally filtered/purified
Lots of Bone Broth! (Bone Broth will help to seal the colon from leaking)
Herbal Teas: Non-caffeinated (try to avoid ginger)
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 is healed. However, after a week of rebuilding colon lining, it is great to begin taking probiotics to regrow the healthy bacteria cultures in your gut. Fermented foods are also filled with probiotics!
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 crunchy or hot spicy food!
The Big Guns
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 PROVERB: WHEN IN DOUBT, LEAVE IT OUT!
After 14 or 21 days when you begin reintegrating foods, start with the items at the bottom of the list first, such as salads, raw fruit, Saurkrout, and quinoa. 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 three). Be gentle on your newly healed gut.
Tips for Successfully Completing the Meal Plan
(and maybe even enjoying it)
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.
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: Kimchi, Kombucha, Miso, Saurkrout, etc.
Breakfast: Eggs with your favorite cooked veggies, salt, and nutritional yeast
Lunch: A bushel of steamed greens and a plate of cooked veggies and tempeh
Dinner: Eggplant or Chicken Parmesan (eggplant or chicken non-breaded, with cooked tomatoes, and a moderate amount of cheese)
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 Roots with Maple Syrup, Coconut Oil, and Salt
Dessert: Cooked Peaches with Plain Coconut Bliss Ice Cream
On some days, you may experience intense cravings for certain foods. If you do, it can be helpful to remind yourself of the benefits you are working for, and how good you will feel when you accomplish them (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. 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 lining of your colon membrane will regrow, and you will be able to eat like normal before you know it.
Once the meal plan is over, don’t binge eat, or you will risk blowing your valves and undoing all your 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!