<aside> <img src="/icons/circle_blue.svg" alt="/icons/circle_blue.svg" width="40px" /> Objective | Balance the microbiome and repair the gut lining
Designed for those with: IBS, SIBO, constipation, diarrhea, bloating, or similar
Also helped (through our experiences) those with auto-immune conditions such as eczema and psoriasis, as well as cyclical vomiting syndrome and other gut-related issues
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Layer in a targetted supplement protocol here: Develop Your Supplement Protocol
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<aside> <img src="/icons/compose_gray.svg" alt="/icons/compose_gray.svg" width="40px" /> All Sample 7-Day Meal Plans
<aside> 1️⃣ Phase 1 | Remove all gluten, dairy, refined sugar/carbohydrates, FODMAPs, irritants (spice, fried foods, coffee), artificial sweeteners, alcohol, and processed products
Additionally: Remove all sugar from your diet (both natural and refined), no fruit, honey, sugar in tea/coffee, etc.
Include: Coconut oil, raw olive oil, garlic, pumpkin, ground flaxseed, oregano, cloves, and apple cider vinegar in your diet
Consume: 1 service of natural probiotic per day | Kimchi, sauerkraut, kombucha, miso, tempeh, kefir, whole/natural yoghurt
Consume: Variety of low FODMAP vegetables (ideally with each meal), for a traffic light system of FODMAP vegetables use the Monash University FODMAP app:
[Low FODMAP Diet App | Monash FODMAP
- Monash Fodmap](<https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/>)
For coffee drinkers: 1-2 cups of chicory coffee per day | Packed full of fibre to feed your microbiome
(Suggestion) Before your first meal: Greens powder
<aside> <img src="/icons/compose_gray.svg" alt="/icons/compose_gray.svg" width="40px" /> Sample meal plan
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<aside> 2️⃣ Phase 2 | Make small introductions, continue abstaining from sugar (small amount of berries at the maximum)
Sourdough bread, low-sugar granola, feta cheese, goats cheese, butter/ghee, yoghurt/kefir if you couldn’t tolerate in phase 1
Think: Add a little bit of processed carbs and low-lactose dairy
<aside> <img src="/icons/compose_gray.svg" alt="/icons/compose_gray.svg" width="40px" /> Sample meal plan
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<aside> 3️⃣ Phase 3 | Introduce small quantity of natural sugar and further whole-foods
Low-sugar fruit: Berries, apple, pears, kiwi, papaya, peaches (whole not canned), citrus fruit (if irritation is no concern)
Small amount of: Honey, Grade-A maple syrup, coconut sugar
Max 1 serving (in total) per day (!!)
Explore higher lactose-containing products (specifically hard cheeses) and sporadic meals with refined carbs (pizza, pasta, bread, etc.—if you like and want to eat these things in the future, you must re-introduce them)
<aside> <img src="/icons/compose_gray.svg" alt="/icons/compose_gray.svg" width="40px" /> Sample meal plan
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<aside> 🚀 From here, you should be set to intuitively broaden your food variety of a period of months. Gradually introduce processed products and alcohol if you plan to consume them moving forward.
I suggest that you transition towards Scientific Nutrition , Phase 4 of sorts.
<aside> <img src="/icons/compose_gray.svg" alt="/icons/compose_gray.svg" width="40px" /> Sample meal plan
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