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Printable Total Gut Therapy Diet & Supplement Program
BREAKFAST
- Up to 40g Oats OR other low sugar cereals OR 2 eggs OR 1 slice Rye bread
- Very little Skimmed OR very little Semi-skimmed milk OR Soya Milk
Optional: 1 fruit OR 1 small low fat Soya / Bio yoghurt
* Supplements
- 1 or 2 DIGESTIVEaid AND/OR
- 1 SPOREgone AND/OR
- 1 BIFIdo AND/OR
- 1 8 strain probiotic AND/OR
- 1 to 2 tsp. CONSTIfree (only if required)
SNACK 1
Up to 2 fruits (300g) OR
2 Rice Cakes & Lean Meats OR
1 serving MEALtime
LUNCH
- Up to 150g Fish OR Poultry (cooked weight) OR 2 eggs (if not eaten earlier)
- Up to 5 Rice Cakes OR 50g White Rice OR 200g Potato/Sweet Potato (both
based on uncooked weight)
- Salads AND/OR Vegetables
Make up a vinaigrette composed of Lemon Juice, Extra Virgin Olive Oil & Apple
Cider Vinegar. Use liberally over the food.
* Supplements
- 1 or 2 DIGESTIVEaid AND/OR
- 1 8 strain probiotic
SNACK 2
Up to 2 fruits (300g) OR
2 Rice Cakes & Lean Meats OR
1 serving MEALtime
EVENING MEAL
- Up to 150g Fish OR Poultry (cooked weight) OR 2 eggs (if not eaten earlier)
- Up to 5 Rice Cakes OR 50g White Rice OR 200g Potato/Sweet Potato (both
based on uncooked weight)
- Salads AND/OR Vegetables
Make up a vinaigrette composed of Lemon Juice, Extra Virgin Olive Oil & Apple
Cider Vinegar. Use liberally over the food.
* Supplements
- 1 or 2 DIGESTIVEaid AND/OR
- 1 SPOREgone AND/OR
- 1 BIFIdo AND/OR
- 1 8 strain probiotic AND/OR
- 1 to 2 tsp. CONSTIfree (only if required)
SNACK 3 - OPTIONAL
Up to 1 fruit (150g) OR
1 serving MEALtime
NOTES:
1) Eat 5 to 6 small meals per day as opposed to 2 or 3 big meals.
Try to eat every 3 to 4 hours as this curbs the appetite and keeps the metabolism
working at optimum speed and helps to avoid putting excessive strain on your
digestive system per meal
2) Avoid eating bread, pasta, spaghetti (wheat products), added sugar and/or salt
products too often
3) Don't drink fruit juices often. Use mainly mineral water, herbal teas and sugar
free Cranberry juice
4) NO 'Ready Meals' - most of these contain lots of added salt, sugar, additives,
preservatives etc.
5) VEGETARIANS should replace the meats & fish with soya, quorn etc. and increase overall
protein by the use of Vegetarian Protein drinks such as MEALtime
6) Increase your range of foods over time but keep assessing the reaction you have to new foods.
- EAT MAINLY AROUND THE FOODS SUGGESTED -
- Alternate the foods in the Meal Plan
- Have controlled 'Cheat Days' on the weekends after a few weeks and see how you feel after
eating other foods.
Try to follow the Plan closely during the week