LEAKY GUT —Wiiap— SHOPPING GUIDE This is a great diet to start on if you have a Leaky Gut. With proper coaching this diet should be followed strictly for 30-90 days and then you can begin to add in some other healing foods as instructed by your health coach This nutrition plan is a high good fat, moderate carb, moderate protein diet that eliminates nightshade veggies {potato, eggplant, tomato, bell peppers), dairy, eggs, chocolate, coffee & nuts. It also eliminates moderate to highly fermentable fruits and vegetables. This is an extremely restrictive diet and it is used for 30-180 days for very challenging cases of small intestinal bacterial overgrowth, irritable bowel syndrome, Crohn's disease, Celiac and Ulcerative Colitis. *If one of these foods is causing an increase in symptoms - bloating, gas, constipation, diarrhea, etc. then remove it for a while* *Additionally- if your health care practicioner gives you specific instructions to include or take out one or more foods for a period of time than be sure to follow*LOW-GLYCEMIC FRUIT - Granny Smith Apples - Blackberries - Coconuts - Grapefruits - Avocados - Blueberries - Lemons/Limes - Raspberries PROTEIN Must be organic, grass-fed, pasture-raised - Beef - Chicken - Pheasant - Bison - Duck - Turkey - Buffalo - Lamb - Venison - Wild-caught Fish, such as Alaskan Sockeye Salmon - Hypoallergenic Brown rice or pea protein - Bone Broth from well-raised animals are excellent! VEGETABLES *Must Be Juiced or, fully steamed! - Bok Choy - Cabbage - Celery - Cilantro - Cucumbers Sy -DillWeed ©. - Kale - Parsley - Spinach - Broccoli - Cauliflower - Chard - Collard Greens - Dandelion - Fennel - Lettuce - Radish - Watercress - Organic Vegetable Broths are also Excellent! HEALING ROOT VEGETABLES - Carrots - Rutabagas - Radishes - SquashGOOD FATS - Virgin or EV Coconut Oil - Extra Virgin Olive Oil - Borage, Hemp or Flax Oil - High Quality Fish Oil - Pumpkin, flax, hemp and chia seeds - Ghee - Avocado DAIRY SUBSTITUTIONS - Coconut Milk - Coconut Yogurt or Coconut Kefir SPICES & SWEETENERS - Cinnamon - Garlic - Onion Powder - Stevia - Cloves - Ginger ~ Pink Salt - Turmeric HEALING HERBS - Basil - Chamomile - Cilantro - Lavender - Lemon balm - Mint - Parsley - Rosemary - Sage - Tarragon - Bay Leaves - Chives - Dill - Lemongrass - Marjoram - Oregano - Peppermint - Saffron - Spearmint - Thyme PANTRY-STYLE ITEMS - Organic raw apple cider vinegar - Coconut flakes - Olives - Sardines - Coconut flour - Coconut butter - Canned Salmon ~ Flax CrackersFERMENTED TEAS & OTHER FOODS DRINKS “Must be made without - Pure Water Nightshade veggies* - Organic Green Tea - Dandy Blend - - Coconut Milk Kefir or Coffee substitute . ieouet a or - Teeccino Coffee yc fonbicke substitute - Kombucha - Coconut water kefir ~‘Orgaple;perballteas - Kimchi (Ginger, Pau D Arco, - Sauerkraut Nighty Night, etc) LEAKY GUT MEAL PLAN - Protein Shakes Daily a> - Unlimited Bone Broth as a Snack/Meal - 1 solid food meal daily as a maximum SS - Soups, Stews & Bone Broth - Steamed Veggies, Meat, Oils & Herbs - Green Juices - Berry Smoothies Purchase as Much of Your Products Organically as Possible. ote e dials ite alee) trigger an auto-immune inflammatory [cr Teisrolg}PHASE I: RESET PHASE ORGANIC BROTH COLLAGEN PROTEINS Organic vegetable, Grass-fed Collagen chicken or beef broth _ Peptides or Beef Gelatin Protein, Bone Broth HERBAL TEAS Protein Most are great, make — COCONUT OIL sure they are organic (Ginger tea, Pau D Virgin or extra coconut Arco, Lemon Detox, ll Nighty Night, Chamomile, Green Tea, APPLE CIDER VINEGAR etc. Raw, unpasteurized as) a asd LO MP) en da Wa MEAT FRUIT Wild-caught Salmon, Berries, lemons, limes, Organic Chicken, Turkey — small amount of Granny or Duck meat, Collagen Smith apple Peptides or Beef Gelatin Protein, Organic brown VEGETABLES: rice and pea protein Low-FODMAP (some do well and some Group derteonieys Bamboo Shoots FATS Carrots Organic animal broth foe (grass-fed beef, lamb, nde duck, chicken or turkey), pumpkin coconut oil, coconut Bok Choy milk, grass-fed ghee, Chives coconut flour, hemp milk and olive oil Gea Beans Lemongrass Parsnips SEEDS Sea Vegetable Pumpkin seeds, Hemp —_ Butternut Squash seeds, Chia seeds & Flax Cucumber seeds Green Onions (Scallion) Kale Radishes SquashPHASE III: REINOCULATION PHASE Red meat - grass-fed Asparagus, Beet root, beef, lamb, bison, Broccoli, Brussel venison sprouts, Cabbage, Garlic, Leek, Okra, Onion and ATS Shallots, Chicory, ‘Avocado Dandelion, Inulin. aETARLE Cauliflower, Mushrooms, Higher FODMAP group Avocado (most fruit is in (Fructans and Polyols this category). Sugar specifically) alcohol sweeteners are on this list but | would recommend waiting until the 2nd month to Coconut Water Kefir, } Coconut Yogurt, Kimchi, Pesin adding those back Sauerkraut, Pickles