The 28-Day Gut Health Plan: Lose weight and feel better from the inside. Jacqueline Whitehart
alt="image"/> Symptoms – bloating
John didn’t feel he had any intolerances or symptoms. However, he did notice that he was bloated after meals and struggled to lose weight despite eating more healthily. John consumed a lot of wheat (as many of us do), so he decided to cut it out for one month to see if he noticed the difference. After a month wheat-free he felt so much better – more energy, no bloating and yes … he’d lost half a stone.
John now eats wheat only on special occasions – a rustic roll in a restaurant or a piece of homemade birthday cake – with no symptoms, but he knows that if he eats wheat more regularly his symptoms will return.
You may be wondering what on earth you can safely eat on the programme. There’s plenty of truly nutritious and safe food that’s available and not too complicated to make. I’ll also introduce you to some great Healing Foods (that can help your gut recover faster) and some Hero Foods that add lots of flavour without risking your gut.
SAFE FOODS
These are the foods that you know are 100 per cent safe to eat at any stage of the plan.
Meat, fish and eggs
Chicken
Turkey
Eggs
Fish
Prawns
Salmon
Tuna
Tofu
Dairy and alternatives
Lactose-free milk
Almond milk
Soya milk
Coconut milk
Butter
Cheddar
Feta
Brie
Goat’s cheese
Mozzarella
Swiss cheese
Parmesan
Vegetables
Carrot
Bean sprouts
Green beans
Beetroot
Pak choi
Celery
Celeriac
Chives
Spring onion (green part only)
Sweetcorn
Courgette
Cucumber
Fennel
Ginger
Lettuce
Rocket (arugula)
Peas
Potatoes (without skin)
Spinach
Sweet potato
Butternut squash
Swiss chard
Water chestnuts
Fruit
Avocado
Banana
Blueberries
Orange
Satsuma/clementine
Lemon
Lime
Grapes
Kiwi
Melon
Pineapple
Pomegranate seeds
Raspberries
Strawberries
Rhubarb
Nuts and seeds
Almonds (ground almonds)
Walnuts
Hazelnuts
Macadamia nuts
Peanuts
Pecans
Pine nuts
Chia seeds
Pumpkin seeds
Sesame seeds
Sunflower seeds
Grains and cereals
Oats
Rice
Buckwheat
Cornflour (cornstarch)
Oatbran
Polenta
Quinoa
Fats and Oils
Mild olive oil
Olive oil
Extra-virgin olive oil
Confectionery and sugar
Dark chocolate
Honey
White sugar
Brown sugar
Maple syrup
Herbs and spices
Basil
Chives
Coriander (cilantro)
Ginger
Parsley
Rosemary
Tarragon
Thyme
Cinnamon
Cumin
Five spice
Star anise
Turmeric
Asafoetida
Sauces
Mustard
Tamari (wheat-free) soy sauce
Maple syrup
Balsamic vinegar
Apple cider vinegar
Peanut butter
Mirin
Worcestershire sauce
Fish sauce
HEALING FOODS
If you want foods that not only are ‘safe’ but also help heal the gut from the inside then these are my absolute top foods. Some, like kombucha, help reduce inflammation of the gut, some improve the bacterial balance and others help the digestive tract run more smoothly.
Apple cider vinegar and balsamic vinegar
Both these vinegars taste amazing and are so versatile. I make a simple salad dressing with both and it is absolutely delicious. Apple cider vinegar and authentic balsamic are fermented foods. Fermented foods are natural sources of really good gut bacteria. These bacteria complement those found in probiotics and help you gain the best balance. Both vinegars also contain acetic acid (it’s what makes them sharp) which helps lower the sugar that we absorb from our food. Here is my perfect go-to salad dressing …
Everyday Healing Vinaigrette
Simply mix together 1 tbsp extra-virgin olive oil, 2 tsp apple cider vinegar, ½ tsp balsamic vinegar, ½ tsp English mustard and a generous seasoning of salt and black pepper.
Kombucha
Kombucha