The Gut-Check Plan to Heal IBS

Free yourself of chronic stomach pain issues and IBS with this plan from Dr. Mark Hyman.

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Could You Have IBS? (5:10)

Step 1: The Rapid Removal

Most elimination plans can take up to 12 weeks, which is hard to stick to. This plan is only two weeks and helps to remove the foods that can bother your gut either because they are hard to digest or because of common food sensitivities or allergies. During the first week, eliminate dairy, gluten, all other grains including rice, corn, quinoa, soy, beans, eggs and peanuts. All of these can irritate the gut in some form and create an inflammatory response. During the second week, you'll reintroduce different foods everyday and monitor how your body is responding:

  • Monday: dairy
  • Tuesday: gluten
  • Wednesday: all other grains
  • Thursday: soy
  • Friday: beans
  • Saturday: eggs
  • Sunday: peanuts

Step 2: Replace

You need to replace the things your digestion needs to work well. Do this by adding a prebiotic and probiotic to your diet. Probiotics are "good" bacteria that help keep your digestive system healthy by controlling the growth of harmful bacteria. Prebiotics are carbohydrates that cannot be digested by the human body but instead, are food for probiotics. Pairing prebiotic and probiotics together will give you optimal results for a healthy digestion. Use these pairings below to get started: 

PROBIOTICS

Eat this

PREBIOTICS

With these

MEAL MAKER

Kimchi

Radicchio

Radicchio with kimchi sliders

Natto/Tempeh

Asparagus

Stir-fry

Miso

Leeks

Miso soup

Fermented/cultured vegetables (sauerkraut, pickles, etc.)

Jerusalem artichoke

Side of pickled vegetables and roasted artichoke with a lettuce-wrapped burger

Microalgae

Dandelion greens

Green smoothie

 

 

 



Step 3: Repair

Repair the gut wall by providing it with the necessary nutrients to support the immune functioning of the gut. Do this by eating one gut-repair food a day, which includes omega-3 fats, found in a supplement or a can of sardines, glutamine, an amino acid found in cabbage and organic meats like liver and curcumin (from turmeric) that can help heal the gut. Whole-fat coconut milk or coconut oil is also filled with lauric acid, which can heal the gut, kills bad bugs and reduces inflammation.

This plan was originally created for Dr. Oz's Truth Tube. See how Cathy healed her stomach issues and get more expert Truth Tube plans here.