This comprehensive approach to restoring and maintaining gut health takes you through four distinct stages: remove, replace, reinoculate, and repair.

The plan eliminates potential triggers contributing to gut issues and inflammation, replaces pro-inflammatory foods with anti-inflammatory, nutrient-rich foods, replenishes the gut microbiome with beneficial bacteria through the intake of probiotics, and includes foods that provide essential building blocks for tissue repair and healing.

This recipe booklet was created with the following key considerations in mind:

Probiotics are live microorganisms that provide health benefits when consumed in adequate amounts. These beneficial bacteria help restore balance to the gut microbiome, promoting gut health, immune function, and overall well-being. This plan introduces probiotic-rich foods like yogurt, kimchi, miso, and tempeh. Prebiotics support digestive health by feeding good bacteria and are added to this plan through fiber-rich foods like asparagus, garlic, onion, oat bran, and apples. 

This gluten and sugar-free plan removes inflammatory foods, including processed foods, refined sugars, gluten, and additives. Instead, it incorporates anti-inflammatory foods for optimal gut nutrition like fresh fruits and vegetables, whole grains, lean protein like fish, eggs, tempeh, and poultry, healthy fats like olive oil and nuts, probiotic-rich foods, and herbs and spices like turmeric, garlic, and cinnamon.

Certain foods and nutrients are included in this plan to provide essential building blocks for tissue repair and healing, such as omega-3 fatty acids from salmon and ground flax seed, zinc from meat, nuts, and pumpkin seeds, selenium from whole grains and Brazil nuts, vitamin A from kale, sweet potato, and red bell pepper, and curcumin from turmeric. 

This plan incorporates fruits and vegetables and whole grains like quinoa, buckwheat, and oat bran to help you reach your daily fiber goals. Fiber lowers C-reactive protein (CRP), a substance in the blood that indicates inflammation and provides the body with the necessary building blocks for improved digestive health.