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The ultimate 10-day, IF-aligned meal plan to heal a leaky gut

Strengthen the gut-blood barrier with anti-inflammatory, nutrient-dense, and easy-to-digest foods.

Author

Umayya Theba
August 23, 2024

What is leaky gut?

If you’re feeling bloated a little too often and after almost every meal, it could be indicative of Irritable Bowel Syndrome (IBS), which if left unchecked for long enough, results in lacerations in the very thin gut lining. When this happens, your GI tract is “leaky” and food particles, chemicals, and microbes literally leak directly into the bloodstream causing a host of other health problems, including eczema, headaches, inflammation, and allergy-like symptoms. In my case, for about 3 years, I suffered severely with red, itchy, and inflamed eyes coupled with a stringy mucous discharge that no eye specialist could fix. Why? Because they were only examining my eyes and looking no further. Not a single doctor asked about my diet.

It all starts by eating the wrong foods; foods that upset your delicate gut microbiome causing an imbalance in good and bad bacteria or ‘gut dysbiosis’. In other words, the vital bacteria that protect your intestinal lining are unable to thrive, thus leaving it vulnerable to damage.

You can suspect a leaky gut if you experience:

  • Bloating

  • Flatulence / more gas

  • Loose stools / Diarrhoea

  • Constipation

  • Abdominal pain/cramps

  • Indigestion

  • Blood in stools

  • Weight loss

  • Fatigue

  • General inflammation

  • Unexplained or sudden allergies and food intolerances

Healing a leaky gut is possible…

…But it takes at least three months of dedication to the meal plan below which focuses on foods that are anti-inflammatory, nutrient-dense, and easy to digest. It emphasises whole, unprocessed foods, healthy fats, lean proteins, and plenty of vegetables while completely avoiding common irritants like gluten, most dairy, sugar, and processed foods.

The 10-day, IF-aligned meal plan.

This meal plan aims to reduce inflammation, support the intestinal wall, and provide the nutrients necessary for healing a leaky gut, while aligning with the 8/16 intermittent fasting method to provide balanced nutrition during the 8-hour eating window.

Guidelines:

  • 8-hour eating window: 12:00 PM to 8:00 PM (adjust according to your preference).

  • 16-hour fasting period: 8:00 PM to 12:00 PM.

  • Avoid: Gluten, dairy (except butter), processed foods, refined sugar, alcohol, caffeine, soy, and artificial sweeteners.

  • Focus on: Bone broth, fermented foods, healthy fats (e.g., real butter, avocado, olive oil, coconut oil), lean proteins, and a variety of vegetables (especially leafy greens).

  • Hydration: Drink water, black decaf coffee, herbal teas, and include anti-inflammatory drinks like turmeric or ginger tea throughout the day.

Day 1:

  • 12:00 PM (Lunch): Grilled chicken breast with steamed broccoli and a side of sauerkraut.

  • 3:00 PM (Snack): Apple slices with almond butter.

  • 7:00 PM (Dinner): Baked salmon with roasted sweet potatoes and sautéed spinach in garlic and olive oil.

Day 2:

  • 12:00 PM (Lunch): Mixed greens salad with grilled turkey, avocado, cucumber, and olive oil dressing.

  • 3:00 PM (Snack): Carrot sticks with guacamole.

  • 7:00 PM (Dinner): Beef bone broth soup with vegetables (carrots, celery, zucchini) and shredded chicken.

Day 3:

  • 12:00 PM (Lunch): Quinoa salad with roasted vegetables (zucchini, bell peppers, and carrots), chickpeas, and a tahini dressing.

  • 3:00 PM (Snack): Blueberries and a handful of almonds.

  • 7:00 PM (Dinner): Grass-fed beef stir-fry with broccoli, cauliflower rice, and coconut aminos.

Day 4:

  • 12:00 PM (Lunch): Zucchini noodles with pesto (basil, garlic, olive oil, and pine nuts) and grilled chicken.

  • 3:00 PM (Snack): Celery sticks with cashew butter.

  • 7:00 PM (Dinner): Baked cod with roasted Brussels sprouts and a side of mashed cauliflower.

Day 5:

  • 12:00 PM (Lunch): Turkey and avocado lettuce wraps with a side of pickled vegetables.

  • 3:00 PM (Snack): Sliced cucumber with hummus.

  • 7:00 PM (Dinner): Herb-roasted chicken with steamed asparagus and butternut squash.

Day 6:

  • 12:00 PM (Lunch): Spinach and arugula salad with grilled shrimp, avocado, and a lemon-olive oil dressing.

  • 3:00 PM (Snack): A handful of mixed nuts (almonds, walnuts, and macadamia nuts).

  • 7:00 PM (Dinner): Lamb chops with sautéed green beans and roasted carrots.

Day 7:

  • 12:00 PM (Lunch): Chicken and vegetable soup with bone broth, zucchini, carrots, and fresh herbs.

  • 3:00 PM (Snack): Pear slices with sunflower seed butter.

  • 7:00 PM (Dinner): Baked mackerel with roasted cauliflower and a side of sautéed bok choy.

Day 8:

  • 12:00 PM (Lunch): Grilled salmon with mixed greens, avocado, and cucumber with a vinaigrette dressing.

  • 3:00 PM (Snack): Sliced bell peppers with guacamole.

  • 7:00 PM (Dinner): Turkey meatballs with spaghetti squash and marinara sauce made from fresh tomatoes.

Day 9:

  • 12:00 PM (Lunch): Grilled chicken salad with mixed greens, olives, cucumber, and a lemon-tahini dressing.

  • 3:00 PM (Snack): Green apple slices with a small handful of walnuts.

  • 7:00 PM (Dinner): Pan-seared scallops with garlic sautéed spinach and roasted Brussels sprouts.

Day 10:

  • 12:00 PM (Lunch): Cauliflower rice stir-fry with shrimp, snow peas, and carrots in coconut aminos.

  • 3:00 PM (Snack): Sliced pear with almond butter.

  • 7:00 PM (Dinner): Grilled grass-fed steak with roasted root vegetables (carrots, beets, and parsnips) and a side of sautéed kale.

Bonus tips:

  • Morning (fasting period): Start your day with warm lemon water or herbal tea to support digestion.

  • Supplements: Consider adding L-glutamine, probiotics, vitamin C, quercetin, and digestive enzymes to your routine to support gut healing.

  • Fermented foods: Incorporate fermented foods like kimchi, sauerkraut, and kefir to boost gut health.

  • Sleep and stress: Ensure adequate sleep and manage stress through activities like meditation, yoga, or gentle exercise.

There you have it. The road to both a healthy small and large intestine is clearly mapped out for you. If you follow it strictly, you’ll rediscover excellent health once again.

Reminder: This path is a two-way street. Only eat foods that promote healing, and make every effort to avoid foods that cause more acid in the body, including gluten, sugar, milk, and alcohol. It may not be easy, but damn, it will be worth it. Who knows? It might become habit :)

Take care! xx

Umayya