This program was created with the following key considerations:

Gluten & Grain-Free

Gluten may affect the microbiome composition and diversity and enhances intestinal permeability. Following a gluten-free diet can be helpful for leaky gut and certain non-celiac autoimmune diseases. This gluten-free and grain-free plan uses nutrient-dense alternatives like zucchini noodles, spaghetti squash, and cauliflower rice 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 improve symptoms of leaky gut syndrome by reducing intestinal permeability and promoting the growth of good gut bacteria. This meal plan includes fiber at every meal from fruits and vegetables.

Probiotics & Prebiotics

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, fight off bad bacteria, and reduce inflammation. Prebiotics are added to this plan from asparagus, banana, garlic, and onion. These foods support digestive health by feeding the good bacteria and are important to create a healthy gut microbiome.

Zinc

Zinc is essential for cell survival and function and maintains the gut membrane barrier integrity. A zinc deficiency can impair immune function and membrane permeability. You can find zinc sources in this meal plan from chicken, cashews, sesame seeds, and peas.

Anti-Inflammatory Foods

This meal plan contains polyphenols and antioxidants to help manage inflammation. It includes polyphenols found in apples, blueberries, parsley, celery, and kale. The polyphenol curcumin in turmeric is incorporated 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 carrots, spinach, and eggs, and incorporates vitamin E through a daily dose of healthy oils and seeds.

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