YOUR GUT PLAN | STEP BY STEP
WEEK 1 | FOLLOW YOUR GUT
Start by being symptom aware; keep a note of any symptoms such as heartburn, belching, wind, constipation and diarrhoea. Also write down what you eat at each meal, how well you sleep and how stressed you feel each day. It can take a bit of effort to keep a diary like this but it’s worth it because it will give you an idea of how healthy your gut biome actually is.
WEEK 2 | DETOX YOUR DIET
Processed and sugary foods are like fuel for the unhealthy bacteria that can colonise your gut and crowd out the healthy bugs you need for a strong immune system and happier mind. Clear your kitchen cupboards of anything with sugar on the ingredients list and stop adding sugar to your tea or coffee. “You need to aim to eat a wholefood diet that’s cooked from scratch,” says Claire. “For the next week or two, try to avoid potential allergens such as wheat, dairy, eggs, fish and nuts to give your gut lining time to heal and rest.” Replace all the foods you’ve taken out of your diet with healthy ones that support your gut health, such as different-coloured fruits and vegetables, lentils, organic grass-fed meats, seeds, oats and coconut oil. “To make sure you’re actually breaking down these healthy foods and absorbing their nutrients, take 1 tbsp of apple cider vinegar mixed in water before meals, or a dark green leafy salad splashed with lemon juice as a small starter. Both these are good ways to get your body to start producing digestive enzymes ready for the food to follow,” says Claire.
WEEK 3 | KNOW YOUR PRE- & PRO-BIOTICS
‘Try to avoid potential allergens to give your gut lining time to heal’ Keep a note of any symptoms so you can track your progress Bone broth will help give your gut a real boost
Fermented foods such as natural live yogurt, sauerkraut, kimchi and kefir are all top sources of beneficial probiotic bacteria and you should add them to your diet in week three. “If sauerkraut and kimchi aren’t your thing, try a live bacteria supplement, but look for one that has many different strains, because different species are needed for each various areas of your intestine,” says Claire. Prebiotic foods act like fertiliser for your probiotics, helping them to flourish, so try oats, bananas, onions and garlic to help your bacteria thrive. Boost your gut with bone broth, made from boiling up the bones from your Sunday roast, and use it to make nutritious stock for soups and stews.