Since you’re here, you’re no stranger to the relationship your poor gut has with what you eat. It’s a complicated relationship to say the least. That’s why we’re going to strip things back and give your awesome gut a chance to heal.

Now before we get into it, I want to start with your approach to the next six weeks. Take what I recommend seriously, but don’t live or die by it. 80/20 rule guys. It’s much better to do the best you can than stress out over one sneaky coffee (fun fact, the stress is more damaging to your gut than the coffee).

And remember, we’re all going through withdrawals and cravings together, so lean on this community for support.

Now, what to eat.

Your focus wants to be on the following:

Copious fresh vegetables. And then more veggies!
Eggs
Beans and legumes. However, be aware of these if one of your issues is excess gas. Chickpeas should be completely avoided by anyone with gut problems. Yes, that includes hummus.
Nuts and seeds. Avoid excessive amounts of peanut and peanut butter though.
Extra virgin oils, such as olive and coconut.
Whole grains such as brown rice and quinoa. Enjoy oats in moderate quantities.
Some fresh fruit - maximum of 3 servings per day
Fish and seafood
Some meat and chicken - organic and/or free range where possible

And then, how to eat.

Focus on what you’re adding in.

Rather than focusing on what we shouldn’t or “can’t” eat, focus on enjoying as many foods as possible that promote cellular repair and enhance gut integrity. Fill up on all the delicious gut-loving foods and soon forget all the things you’re giving up.

Eat a varied diet

I’m sure you’ve heard the term, “eat the rainbow”. Well, when it comes to your gut, diversity is everything. Aim for a minimum of 10 different types of vegetables every week, particularly those that are currently in season. Doing so will fill you with a range of vitamins and minerals that will heal your gut.

Water

Drink a minimum of 2L of water or herbal tea per day - preferably 2.5L. This is very important to start detoxifying your gut.

Tips: The gut needs fire to fire optimally. So drink warmed water where possible, with a squeeze of lemon. Good quality herb teas are also wonderful. Now, the quality of your water can have a huge impact on the microbial balance in your gut. You may want to consider getting a very good water filter, or buying alkaline pure spring water. This has a surprisingly powerful effect on balancing gut bacteria.

Avoid coffee, black tea, juice, all soft drinks and kombucha (yep, it’s not the party for your gut the marketing suggests).

Minimise caffeine!

If possible, and it’s totally possible, consider eliminating coffee and other caffeinated drinks completely during this 6 week program. Before you run away, it’s only six weeks!

By all means use decaf coffee as a way of getting off the real stuff, but only as an interim measure. If you’re an obsessive tea drinker or green tea drinker, rest assured you are still addicted to the caffeine rush, and should look to reduce your intake as a way to help nourish your tummy.

Minimise Alcohol

You knew this was coming… Alcohol has a very detrimental effect on the tight junctions involved in the gut, making it increase inflammation for people with gut problems. During this program, I recommend no more than 2 glasses per week. Beware of the mixers you drink as they are often very high in sugar. Check the type of wine you drink too, as they can often contain a lot of chemical sulphites.

Eating “clean”

Buzz word. But what does clean mean? It’s as simple as eating real foods and avoiding foods that have been processed in any way. Processed foods, including processed meats, often contain chemicals, colours, flavourings and preservatives which wreak havoc on your gut. You have to eat real to heal.

Sugar is your greatest enemy

By now we all know the dark side of sugar. But how does it impact the gut? Well, sugar feeds all of the microbes that you don’t want populating your digestive system. We want to starve them out and feed your good bacteria instead.

So this is the time to avoid all sugary cakes, biscuits, ice-cream and all soft drinks. Also limit your fruit intake to no more than three serves per day, focusing on low sugar fruits such as berries and melon.

Veggies, Veggies, Veggies

If you’re serious about improving your gut function, you have to get serious about the amount of vegetables you are eating. I’m talking vegetables at every meal, as a significant part of your plate. And we want mostly steamed or cooked vegetables, as they are more readily digestible.

Root vegetables - kumara (different varieties), pumpkin, squash, potato (in small quantities), beetroot, carrot, parsnip - steamed, roasted or oven baked are a fantastic food group to have on a daily basis.
Leafy greens - are the key to having cells doing a happy dance. A significant portion of these on a daily basis is one of the cornerstones to good health. Lettuce, spinach, cabbage, rocket, sorrel, parsley, Italian parsley, mint, coriander, watercress, bok choy. You can include one raw salad with as many different greens as possible every day. Otherwise steam or saute away.
Non-starchy veggies - of all different colours which contain amazing phytonutrients - celery, capsicum, cucumber, tomato, fennel, eggplant, zucchini, radish, carrots, beetroot.
Onions, leeks and garlic - are often given a bad rep when it comes to digestibility. These foods can definitely irritate your digestion, but are a fantastic source of nutrients to heal it as well. So once we’ve reduced the inflammation, aim to include them on a regular basis.

Bread is not your friend

Not only does it contain gluten which is one of the most inflammatory food groups, behind sugar, but it also contains yeasts which help your nasty microbes to multiply like crazy. When healing the gut, cut out normal bread completely. Sourdough should also be avoided when you are trying to heal your gut. Instead opt for the Life Changing Loaf, or a good quality gluten free bread.

Focus on protein and fats

Protein and fats are much easier to digest for upset tummies than carbohydrates, which often feed the very bacteria in your gut that we are trying to reduce. Great protein sources include fish, meat, eggs and nuts and seeds. Great good fat sources include avocado, meat, coconut, oil and yet again, nuts and seeds.

Warmed and cooked foods help soothe an inflamed gut

Think of your inflamed gut as a baby’s gut. We don’t feed a baby a heap of salad and raw foods. Instead we give them foods that are warm and very well cooked, because they are easy to digest. We want to strengthen your digestive enzymes rather than overwhelm them.

Fermented foods are amazing!

The most beneficial being sauerkraut and kimchi - which I recommend you eat daily. Also coconut water kefir. I’m not fond of any forms of fermented dairy for problem tummies. The inflammatory effect of the dairy tends to cancel out the benefit of the ferment.

So there you have it. Nope, not a meal plan in sight, just practical tips and some delicious recipes. I want you to stick to the above as best you can without it becoming overwhelming. Very soon this way of eating will become second nature. Promise.

Gut Health

A Gut-Loving Guide To Food