Prioritise gut health, heal gut lining and rebuild the microbiome.

Phase 03

Nutrition Plan

 

Microbiome

The human body has an estimated 30 trillion human cells. The microbes inside your body actually outnumber human cells by 10 to 1 - making us more microbial than human!

The complex diversity of these microbial communities is only now being fully researched. What we do know is that our health is dependant on these communities living harmoniously. When certain microbes or yeasts start to take over they create problems. Candida is one one of these that can wreak havoc on our health.

Another cause of inflammation is a damaged gut lining. This is caused by an in-balance of opportunistic pathogenic bacteria, sugar, wheat and toxins.

This last phase of the program we will be addressing gut health by consuming more foods that heal the gut lining, repopulate and feed microbes that may be missing from our digestive system.

We will also pay more attention to what's going on in the toilet, and try to correct any issues we might be having.

Rules

 

This phase is similar to phase 1 with the addition of gut health ingredients.

1) BONE BROTH

Collagen, proline, glycine and glutamine in bone broth are healing to the gut lining. It's also high in vitamins, minerals and amino acids.

2) PREBIOTICS

Fibre that feeds your microbes. Includes Inulin and produces butyrate, an anti-inflammatory.

Chicory root, dandelion greens, garlic, onion, Jerusalem artichoke, asparagus, bananas, oats, apples, flaxseed, cocoa, seaweed


INSOLUBLE FIBRE

Indigestible carbohydrate that does not dissolve in warm water. It adds bulk to our stools helping to pass solids out more easily. Includes cellulose, hemicellulose and lignins.

Root veg, artichokes, broccoli, cauliflower, celery, leafy greens, courgettes, cabbage, leeks


SOLUBLE FIBRE

Water soluble carbohydrate that can't be digested but adds a gel like consistency to stool. Includes pectin, psyllium, beta-glucans and gums such as guar gum.

Avocados, oats, chickpeas, lentils, chia seeds, apples, psyllium, bananas, coconut,

Apple sauce made with peel contains pectin which is very healing for the gut lining and feeds the beneficial bacteria.

3) PROBIOTICS

Fermented foods that repopulate your gut with beneficial microbes.

Yoghurt, kefir, kombucha, kimchi. sauerkraut, acv

If you find inflammation starting to rise again during this phase, lower the carbohydrates or return to phase 2.

Meal plan and shopping.

 

For the next 2 weeks we will be focusing on improving our intestinal health. Recipes to heal the gut lining, repopulate the microbiome with beneficial bacteria and feed those microbes.

This plan is similar to weeks 1 & 2 with the addition of fermented foods. Add these into your diet in small amounts to begin with - just a spoon or forkful in each meal is enough. If you find inflammation starting to rise again, lower the carbohydrates.

We've had chicken broth a few time during the program already, so we will be building on that by adding other bone broths.

Making your own beef bone broth is too much work in my opinion, and there are amazing producers out there doing all the hard work, using organic and grass fed cattle at a fair price.

Do an online search and see if there is a farm near you producing high quality beef bone broth. You can stock the freezer with a few packs so you always have some on hand to make up an amazing stew or soup with healing benefits.

As with the beef broth, there are most likely some great local food producers near you making amazing fermented foods with local ingredients. Seek them out at farmers markets and food halls.

Day 29

 

Everything we eat is processed by a network of organs, enzymes, and microbes by mechanical and chemical functions.

Optimal transit time is between 24 to 72 hours.

If food passes through the system too quickly, not enough nutrients will be absorbed.

If transit takes too long, too much water is absorbed from the stool causing problems like constipation, haemorrhoids or diverticulitis.

Day 30

 

The human microbiome consists of 10-100 trillion symbiotic microbial cells.

The largest concentration are primarily bacteria living in the intestines. This diverse community of organisms work together to keep your body healthy.

This complex ecosystem is fundamental for good health and immunity. Imbalances of these bacteria can result in overreactions in our immune system causing allergies, inflammation, infections nutrient deficiencies and autoimmune disorders.

Day 31

 

When bad bacteria die off they can release endotoxins which can be very serious, even life threatening. This is why it’s important to start slowly with probiotics and see how your body reacts to the treatment.


Herxheimer symptoms include chills, headaches, flushing, muscle pain and anxiety.


If the introduction of probiotic foods causes you to feel unwell, stop for a while. Once you begin again start with very small amounts and gradually increase them over time.

Day 32

 

What you eat changes the make up of your microbiome.

Eating the right foods can increase the numbers of good bacteria in your guts, thereby limiting the number of bad bacteria and vice versa.

Prebiotics are soluble fibres that pass through the digestive system in tact to become food for beneficial bacteria and other microbes. These fibres act like fertilisers stimulating the growth of healthy bacteria in the gut.

Day 33

 

When the lining of the gut is damaged by substances such as pathogenic bacteria and toxins, undigested food particles can pass through the intestinal wall into your bloodstream.

This can cause inflammation, immune issues and autoimmune disorders.

Bone broth contains collagen and gelatine which are anti-inflammatory and nourish the intestinal lining.

Day 34

 

Candida is typically found in small amounts in the mouth, intestines, vagina and on the skin. At normal levels it is a normal part of our microbial ecology.

Antibiotics, the contraceptive pill and a diet high in refined carbohydrates or alcohol can lead to Candida taking over.

It is an opportunistic yeast that can wreak havoc in the body if it gets out of control leading to fungal infections and other more serious health conditions.

Refined sugars, carbs and high-lactose dairy products can encourage Candida and other “bad” microorganisms to grow.

Coconut oil, garlic, prebiotics and probiotics all help to keep Candida under control.

Day 35

 

If you are interested in discovering your unique microbiome and gastro intestinal health, you can get a gastro intestinal stool analysis. There are several you can purchase without the need for a doctors referral. This test can alert you to pathogenic microbes, parasites and leaky gut, as well as your general microbiome diversity. This can be very useful for identifying specific issues that need a targeted approach to treatment.

Time to measure and see how things have gone this week.

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Week 4
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Week 6