Sep 9 in Nutrition
Building Foundational Gut Health in 7 Weeks or Less
Please note: this is a very general, simplified step-by-step guide and is not applicable if you have a medical condition such as Crohn's or any inflammatory gut disorders. It is not replacement for certified medical advice. See file attached at the end for the full guide + fibre guide ⬇️
✔️ STAGE I
A lot of discomfort and IBS-like symptoms can be solved by simply stripping your diet back slightly, without the need for more in-depth elimination.
🟩 Week 1
Remove: diet or other carbonated beverages - we all know that artificial sweeteners alter our gut biome, but their acidity can potentially alter the pH balance of the digestive tract. Plus, fizz is probably not helping the case!
Add: a portion of soluble fibre to every meal*.
🟩 Week 2
Remove: all artificial sweeteners. 'Sugar-free' does not equate to 'beneficial for gut health'! Sugar-free Ribena, sugar-free jam, the Stevia in your coffee... you name it.
Add: a portion of cooked (steamed, roasted, boiled) insoluble fibre to every meal*.
✔️ STAGE II
If your gut is still playing up, there are a couple of other things you can do - you won't like the first one...
🟨 Week 3
Remove: caffeine. Caffeine, particularly from coffee, may irritate the gastrointestinal (GI) tract by increasing the production of stomach acid and speeding up the passage of food through the digestive system. High doses of caffeine could potentially disrupt the balance of beneficial bacteria in some individuals.
Add: fennel tea. Fennel has carminative properties, meaning it can help prevent the formation of gas in the digestive tract and ease bloating.
🟨 Week 4
Remove: gluten. Although gluten may not have an inflammatory effect on everyone, it may be worth reducing or removing it altogether for a week just to see if you feel better.
Add: grains soaked in water and lemon juice. Starchy carbs are good for you, so feel free to replace any flour-based goods with grains. Soaking grains helps break down complex starches, making them easier to digest, as well as breaks down phytic acid, which enhances mineral absorption.
🟨 Week 5
Remove: lactose. If removing gluten didn't help, dairy contains two potentially pro-inflammatory factors: lactose (the sugar in milk) and casein (the primary protein in dairy). If removing lactose didn't help, try removing cow's milk alltogether!
Add: goat's milk, kefir, hard cheeses such as parmesan or aged cheddar. Consider adding more fermented foods along the lines of kefir - kombucha, kimchi, etc.
✔️ STAGE III
Okay, now we're getting deep into the FODMAP swamp if everything else did nothing.
🟧 Week 6
Remove: common FODMAP-rich foods such as soybeans, tomatoes, onions, garlic, aubergine. FODMAPs are group of short-chain carbohydrates and sugar alcohols that can be problematic for some individuals, particularly those with Irritable Bowel Syndrome (IBS) or similar digestive issues.
Add: low FODMAP veg (carrots, peppers, cucumbers), glutamine and acidic dressings to your vegetables such as lemon or apple cider vinegar (if you are not sensitive to acidic foods).
🟧 Week 7
Remove: more FODMAP-rich legumes such as kidney beans, chickpeas and some lentils.
Add: slow-cooked, collagen-rich cuts of meat such as brisket, chuck and ribs. Collagen has anti-inflammatory properties that can help soothe the gut lining. The amino acids found in collagen, especially glycine, play a role in modulating the immune response and reducing inflammation in the digestive tract.
Well, that's it. If nothing aforementioned helped in any way possible, you should probably see a gastroenterologist or a dietician!
*See the guide on soluble and insoluble fibre attached below ⬇️
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Building Foundational Gut Health in 7 Weeks or Less
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