This program was created with the following key considerations:

Gluten & Grain-Free

Gluten may affect the microbiome composition and diversity and enhance intestinal permeability. Following a gluten-free diet can also be helpful for certain non-celiac autoimmune diseases. This gluten-free and grain-free plan uses nutrient-dense alternatives like sweet potato, broccoli, cabbage, and cauliflower which provide indoles, such as indole-3-Carbinol to support immune function.

Fiber

Eating fiber-rich foods is linked to an increase in short-chain fatty acids. These short-chain fatty acids may help reduce intestinal permeability and promote the growth of good gut bacteria. Fiber also lowers C-reactive protein (CRP), a substance in the blood that indicates inflammation. This meal plan includes fiber at every meal from fruits and vegetables.

Quality Protein

High-quality protein sources with a variety of amino acids can help improve gut microbiota and wound healing. Low collagen is a marker for inflammation in inflammatory bowel disease and is added to this plan from bone broth, salmon, and eggs. Glutamine plays an important role in gut microbiota and immunity and is found in chicken, spinach, and cabbage.

Anti-Inflammatory Foods

This meal plan contains polyphenols and antioxidants to help manage inflammation. Polyphenols are found in apples, berries, parsley, celery, and kale. The polyphenol curcumin in turmeric is incorporated in the meal plan as it is a powerful anti-inflammatory agent. Essential fat-soluble antioxidants like vitamin A and vitamin E reduce oxidative stress. This meal plan is packed with vitamin A sources like sweet potato, carrots, spinach, and incorporates vitamin E through a daily dose of healthy oils and seeds.

Probiotics & Prebiotics

Illness and physical stress from exercise can impact your gut microbiota. This program incorporates prebiotics and probiotics to bring good bacteria into the gut. Probiotics found in fermented foods like sauerkraut are live bacteria that can help stabilize the intestinal barrier and reduce inflammation. Prebiotics are added to this plan from flaxseeds, bananas, garlic, and onion. These foods support digestive health by feeding the good bacteria and are important to create a healthy gut microbiome.

4 weeks meal plan along with an itemized grocery list and delicious recipes, please click here.