Digestive health meal plan for digestive system and intestinal problems

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Digestive health meal plan

Welcome to our free meal plan, designed to support digestive health. You might be surprised to learn that food intolerances and allergies are often a prime factor in many cases of long-standing digestive and Intestinal discomfort problems. As such, you might want to an “elimination diet” to test whether you could be suffering from an intolerance or allergy. Sample meal plan

Breakfast 1. 2. 3. Free meal plan for digestive health

Up to 40g oats OR other low sugar cereals OR 2 eggs OR 1 slice of rye bread. Very little skimmed OR very little semi-skimmed milk OR soya mlk. Optional: 1 piece of fruit OR 1 small low-fat soya / probiotic yoghurt

Recommended supplements 1. 2. 3. 4. 1 - 2 capsules of DIGESTIVEaid AND/OR 1 capsule of SPOREgone AND/OR 1 capsule of Multi-Flora ProBio AND/OR 1 - 2 tsp of CONSTIfree

Mid-morning snack 1. 2. 3. Up to 2 pieces of fruit (300g) - no grapes OR 2 rice cakes and lean meats OR 1 serving MEALtime powder.

Lunch* 1. 2. 3. Up to 150g fish OR poultry (cooked weight) OR 2 eggs (if not eaten earlier). Up to 5 rice cakes OR 50g of rice OR 200g potato (both based on uncooked weight) OR 1 slice of rye bread. Salads AND/OR vegetables.

Recommended supplements 1. 2. 1 - 2 capsules of DIGESTIVEaid 1 capsule of Multi-Flora ProBio

Mid-afternoon snack 1. 2. 3. Up to 2 pieces of fruit (300g) - no grapes OR 2 rice cakes and lean meats OR 1 serving MEALtime powder. * Make up a vinaigrette of lemon juice, extra virgin olive oil and apple cider vinegar. Use liberally over the food.

Evening meal* 1. 2. 3. Up to 150g fish OR poultry (cooked weight) OR 2 eggs (if not eaten earlier). Up to 50g of rice OR 200g potato, sweet potato or yam (all based on uncooked weight). Salads AND/OR vegetables.

* Make up a vinaigrette of lemon juice, extra virgin olive oil and apple cider vinegar. Use liberally over the food.

Late snack (optional) 1. 2. Up to 1 piece of fruit (150g) OR 1 serving MEALtime powder.

Helpful hints and tips 1. 2. 3. 4. 5. 6. Eat 5 - 6 small meals per day, as opposed to 2 or 3 big meals. Try to eat every 3 - 4 hours, as this curbs the appetite, keeps the metabolism working at optimum speed and helps to avoid putting excessive strain on the digestive system per meal. Alternate the foods in the meal plan for variety, but try to eat mainly around the food types suggested. Avoid eating bread, pasta, spaghetti (wheat products), added sugar and/or salt products too often. Don't drink fruit juices too often. Drink mainly mineral water, herbal teas and sugar-free cranberry juice. Do not eat “ready-meals” - most of these contain lots of added salt, sugar, additives, preservatives etc. Vegetarians and vegans should replace the meats and fish with soya, quorn etc and increase overall protein by the use of vegetarian protein drinks, such as MEALtime powder, HempPro Protein Powder and RicePRO Protein Powder. Have controlled 'cheat days' on the weekends after a few weeks of following the meal plan and see how you feel after eating other foods, but try to follow the meal plan during the week. Such a diet mainly consists of eating chicken, fish, white rice and soft boiled or steamed vegetables for the first 5 - 10 days (before following the meal plan below). Thereafter you can introduce one other food at a time, but carefully monitor the reaction your body has to the new food. There is no one diet that fits all, as everyone has different reactions. However, in our opinion, this is the best approach to determine your problem food item(s). Having said that, this approach can be a bit more difficult for vegetarians and vegans, due to limited choice of high protein and low fibre foods. Start by eliminating wheat, gluten and any dairy products (i.e. no bread, pasta, cheese etc). Eat mainly soft boiled or steamed vegetables with white rice, eggs, fish (if you eat it) and only two fruits per day for the first 5 - 10 days (before following the meal plan below). Thereafter you can introduce one other food at a time and carefully monitor the reaction your body has to the new food. If you have also found that losing weight is difficult whilst dealing with digestive and intestinal problems (which is common), food intolerance could be one of the main reasons for this. This is due to your body's reaction to various foods. You will most likely find that once you have corrected your digestive and intestinal problems, you will be able to shed excess body fat, fluid retention (that puffy look and feeling) and weight far more easily. Also see our slimmer’s meal plan. Please consult with your doctor before starting any new diet, supplements programme or exercise regime (particularly if you are pregnant, breastfeeding or on medication). Recommended supplements 1. 2. 3. 4. 1 - 2 capsules of DIGESTIVEaid AND/OR 1 capsule of SPOREgone AND/OR 1 capsule of Multi-Flora ProBio AND/OR 1 - 2 tsp of CONSTIfree Recommended supplements 1. 2. 3. 4. 1 - 2 capsules of DIGESTIVEaid AND/OR 1 capsule of SPOREgone AND/OR 1 capsule of Multi-Flora ProBio AND/OR 1 - 2 tsp of CONSTIfree

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