The 28-Day Gut Health Plan: Lose weight and feel better from the inside. Jacqueline Whitehart

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.

FOOD AND DRINK

      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