Rules

This phase is similar to phase 1 with the addition of gut health ingredients.

1) BONE BROTH

Collagen, proline, glycine and glutamine in bone broth are healing to the gut lining. It's also high in vitamins, minerals and amino acids.

2) PREBIOTICS

Fibre that feeds your microbes. Includes Inulin and produces butyrate, an anti-inflammatory.

Chicory root, dandelion greens, garlic, onion, Jerusalem artichoke, asparagus, bananas, oats, apples, flaxseed, cocoa, seaweed

INSOLUBLE FIBRE

Indigestible carbohydrate that does not dissolve in warm water. It adds bulk to our stools helping to pass solids out more easily. Includes cellulose, hemicellulose and lignins.

Root veg, artichokes, broccoli, cauliflower, celery, leafy greens, courgettes, cabbage, leeks

SOLUBLE FIBRE

Water soluble carbohydrate that can't be digested but adds a gel like consistency to stool. Includes pecti, psyllium, beta-glucans and gums such as guar gum.

Avocados, oats, chickpeas, lentils, chia seeds, apples, psyllium, bananas, coconut

Apple sauce made with peel contains pectin which is very healing for the gut lining and feeds the beneficial bacteria.

3) PROBIOTICS

Fermented foods that repopulate your gut with beneficial microbes.

Yoghurt, kefir, kombucha, kimchi. sauerkraut, acv

If you find inflammation starting to rise again, lower the carbohydrates or return to phase 2.