Lee Holmes' Good Gut Day - How To Target a Troubled Gut

Good health starts with a good, loved gut. We believe (and the science backs it up) that a healthy, high-functioning digestive system is paramount for both overall health and specific health conditions. For people on medication or supplements, a loved gut works harder to absorb and disperse the medicine, nutrients and hydration. Whatever your health target, your gut is the bullseye of your health.

If your gut is troubling you and you are having a flare up of symptoms, why not try a specific gut flare-up protocol. Today, we're sharing some of nutritionist Lee Holmes' go-to's to get her gut feeling good.

Lee's GUTHEALS approach targets the gut to help across a range of gut flare-ups, ibs, indigestion or general sluggish, bloating feelings.

  • G - Ginger and garlic in teas or drinks.
  • U - Unsweetened coconut yoghurt for probiotics.
  • T - Turmeric for its potent anti-inflammatory effects.
  • H - Herbal remedies such as slippery elm, marshmallow root and deglycyrrhizinated liquorice to repair the lining of the gut.
  • E - Eggs, scrambled or poached.
  • A - Aloe vera, juice or gummies
  • L - Liquid meals such as bone broths, smoothies and pureed soups, which are much easier on the gastrointestinal tract and can help to reduce the pain of a flare, bloating and indigestion. Also adding Love Your Gut powder to liquid meals like smoothies or soups is also helpful to clean and tone your gut and relieve symptoms. Love Your Gut powder can help you if you're suffering from gut issues such as poor, inefficient digestion, lack of nutrient absorption and a build-up of gas, wind and bloating.
  • S - Salmon and oily fish — or if vegetarian, flaxseeds (linseeds) — for omega-3s, once symptoms settle down.

The GUTHEALS protocol should be employed immediately at the first sign of a flare up and
followed for three to five days. Here are some important and helpful things to note when applying the GUTHEALS approach.

STAY HYDRATED: Replace lost body fluids during a flare-up of vomiting or diarrhoea by
prioritising hydration before all else. Start by sipping small amounts of water every five
minutes. Consider drinking water from a fresh young coconut, which is high in electrolytes.
You can also try medicinal teas such as peppermint, chamomile, peppermint or fennel, which are ultra-soothing for the gut.

REST AND DIGEST! Take the time to really rest and have the convalescence you need to
recover. Put your feet up, take some time off, say no to unnecessary commitments. This is a
time when you need to heal and put your gut-healthy principles into practice.

AFTER TWO TO THREE DAYS, if all symptoms have subsided, you can do a test at slowly
reintroducing your regular diet. If this provokes any reactions or flare-ups again, this might
be a good sign to consult a qualified naturopath or integrative GP to see how to best move
forward with your unique situation.

After the first couple of days to ease back into normal eating, a typical day that will be
helpful for your gut health might include the following ideas. 


EARLY MORNING: A raw chopped garlic clove taken with 1 litre (35 fl oz/4 cups) filtered water.

BREAKFAST: Smoothie based on coconut milk and coconut yoghurt with berries, flaxseeds (linseeds) and slippery elm (or other gut-healing herbs). Adding a spoonful of Love Your Gut powder. Try this pretty in pink smoothie. 

MORNING TEA: A soothing, gut healing drink, either Turmeric Toddy or Chamomile and Lavender Tea.

LUNCH: Scrambled eggs with wilted spinach, followed by a cup of bone broth.

AFTERNOON TEA: A cup of homemade puréed vegetable soup.

DINNER: Salmon with roasted pumpkin and greens. Try this Tray Baked Salmon with Pumpkin and Avocado Mash recipe. 

GUTHEALS is broth! Drink a couple of mugs a day. See 10 reasons why you should bone broth, here. Try focus on cooked, warm foods, and hold the ice in those smoothies. Cooking will provide the heat needed to help break down the tough cell walls of raw foods, making them much easier to digest.

Lee Holmes - Supercharged Food

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