The 28-Day Gut Health Plan: Lose weight and feel better from the inside. Jacqueline Whitehart
often hard to pinpoint what’s wrong and why.
Is it the slice of toast that gave you stomach cramps? Or nervousness about an exam? Perhaps it’s your period? Or even the menopause? Did you sleep well last night?
By following this plan we are trying to cut out as many uncertainties as we can. We do this by eliminating the five most common food intolerances for a week. Then introduce the possible trigger foods one at a time. Key to success is accurate recording of symptoms using the Gut-Health Diary (see here).
HOW MUCH WEIGHT CAN I LOSE?
The amazing bonus of the 28-Day Gut-Health Plan is the weight loss that goes hand in hand with improving your gut-health. This happens simply because you are cutting back on processed foods and sugars, eating foods that your body can digest and eating three filling and balanced meals a day.
When you first give up all trigger foods during the Rest and Restore week, the weight loss can be quite dramatic. As much as one pound a day in the first week. The rate of weight loss is obviously dependent on how much weight you have to lose, but you should expect upwards of three pounds in the first week. After this, the weight loss will settle down but you should continue to lose weight at a rate of one to three pounds a week, depending on your personal intolerances. This diet is not a ‘fad’ diet; it’s a healthy way of eating and the weight loss is real and permanent.
TOP 5 WAYS TO MINIMIZE GUT STRESS
1. Don’t eat big fatty meals
Make your meals smaller by reducing your plate size. Realize that a ‘blow-out’ meal like a takeaway, fish and chips or lots of red meat will antagonize the strongest gut. This is made worse if the meal is eaten late in the evening, as you ‘sleep on your food’. Steer clear if you can. But if you can’t, take probiotics for at least a week afterwards and consider trigger food elimination to reset the gut.
2. Keep alcohol and caffeine levels low
Sadly for those of us that love both coffee and wine, alcohol and caffeine can have a negative effect on the gut. Caffeine is a stimulant and makes the gut overactive and increases bowel movements. Alcohol irritates the gastrointestinal tract, so can make your symptoms worse. Additionally, both alcohol and caffeine make you more dehydrated. The good news is that it is rare to be intolerant to alcohol or caffeine, so neither needs to be eliminated entirely. Just be aware of their effects and try and reduce consumption during the programme and when your gut health is poor.
3. Drink more water
Increasing the amount of water you drink is perhaps the easiest way to improve your overall gut health. It simply helps keep everything within the gut moving smoothly. Always keep a water bottle to hand and make sure you drink whenever you are thirsty. Additionally, drink a glass of water first thing in the morning (to wake up your digestion) and make sure you drink at least one glass of water before every meal and more during the summer months.
Remember, caffeinated drinks are diuretic (make you more dehydrated) and the bubbles in carbonated drinks can pass through the body undigested and cause uncomfortable wind.
Short answer: Water is best!
4. Keep away from artificial sweeteners
Artificial sweeteners such as sorbitol and sucralose can cause diarrhoea and flatulence even if you have a healthy gut. All sweeteners that end with an -ol should be avoided and watch out for the use of different names on packaging that are meant to confuse you into thinking these sweeteners are natural. All sweeteners are considered toxins by the body and your gut tries to expel them quickly.
5. Avoid ready meals and shop-bought baked goods
Ready meals and shop-bought baked goods can contain hidden triggers, and even a small amount of a trigger food could set you back. Use the tips and recipes in the book to make simple real food quickly. Low-fat or reduced-calorie foods are particularly bad as the good bits have been sucked out along with the calories and replaced with empty and unnatural fillers that can irritate the gut lining.
This initial assessment is vital in getting a baseline reading of the state of your gut health. It will help you compare objectively to others. Importantly, it will help you to answer the question:
‘Is it really that bad?’
YOUR OVERALL HEALTH
1.Do you have low energy or feel overly fatigued?
2.Do you consider yourself to be overweight?
3.Do you suspect you have food intolerances or allergies?
INFLAMMATION
4.Do you have skin complaints? For example, itchy skin, rashes, eczema, rosacea, acne, hives, psoriasis.
5.Do you have hay fever, dust or pet allergies?
6.Do you experience joint pain or unexplained muscle pain?
7.Do you suffer from frequent sinus pain or other sinus-related issues?
8.Do you get problems such as brain fog, chronic headaches, anxiety?
YOUR DIGESTION
On average, and when eating without restrictions, how many days a week do you suffer from:
9. Stomach cramps:
10. Diarrhoea:
11. Constipation:
12. Bloating:
13. Acid reflux:
14. Excessive wind:
WORKING OUT YOUR SCORE
Add up the scores for every question (1–14) and use the chart below to check the current state of your gut health.
Gut-Health Total……………………………………………
My Gut-Health Score………………………………………