by rachel feldman - spoonful of healing · optional: ½ tsp alcohol free vanilla or 2 tbsp. raw...

By Rachel Feldman

2

Rebuilding Your Gut on a Plant-Based Diet | 2018 These statements have not been evaluated by the Food and Drug Administration.

This is not intended to diagnose, treat, cure, or prev ent any disease.

A GUT REBUILDING PLAN FOR

A PLANT-BASED DIET

Step one: Prepare Prepare your mind. When healing your body naturally you may have to

make changes you don’t want to make. Such as eliminating foods you

are emotionally attached to. This can be hard but remember these

changes do not have to be permanent. Once your gut is rebuilt you can

go back to eating your favorite foods if you choose to.

Once your mind is ready, you can prepare by removing all gut destroying

foods from your home, so you are not tempted to eat any of them while

healing your gut. Be sure to have everything you need at home readily

available before starting to rebuild your gut , such as all supplements and

foods. This will keep you from rushing to the store to find something last

minute.

Step Two: Treat Infections I f you suspect you have an infection in your gut, such as bacterial or yeast

overgrowth you can choose to follow specific steps to heal it . For example,

you can see your doctor for a lab test and get antibiot ics prescribed. You

can also starve the bad bacteria to rid yourself of it with an elimination

diet, then work on restore the good bacteria and rebuild your immune

system.

Step Three: Reduce Inflammation Reduce inflammation with an anti-inflammatory diet. Inflammation in the

body is t riggered by the immune system when it recognizes an invader

and it is attempting to eliminate the threat of the invader. Following an

anti-inflammatory diet removes common gut destroyers so your body can

3



heal itself. Temporarily avoid all processed foods, refined sugars, gluten,

dairy, corn, wheat, soy, and refined oils.

Grains and legumes are not omitted in the cont ent below for t hose who

wish t o keep t hem in their diet while rebuilding the gut .

Step Four: Figure Out Food

Allergies/Sensitivities Figure out food allergies and sensit ivit ies by keeping a symptom journal

from day 1. This will help track what foods cause poor reactions inside your

body. Once you have removed common food offenders, add in one by

one over a period of t ime and record the reaction your body has to the

specific food in your journal.

A journal, binder, or excel spreadsheet will also be helpful when tracking

supplements when they are added.

*Remember you can always reduce or cut back on a supplement if you

experience t oo much “die off”. This means you may feel t ired; have

headaches, loose st ool, or const ipation, or experience poor sleep or

moodiness.

Step Five: Lower Stress Make sure you are following the plan to the best of your ability.

Remember: Easy does it is key. When we stress, we inflame our intest inal

lining.

We start working on the foundation first by support ing your body, doing

the detox tools daily, and gett ing clear on which foods are and are not

working for you.

4



FOODS THAT SUPPORT THE GUT

1. Coconut – Sugar free desiccated coconut, pure coconut cream,

and coconut oil contain vitamin, minerals, are antiviral, and

antibacterial. Cook with coconut oil and consume coconut oil, if

tolerated. 3 tablespoons by mouth per day will help kill pathogens

naturally.

2. Pumpkin Seeds –Pumpkin seeds kill parasites. It is best to consume

1/4 cup daily as a late afternoon snack or make pumpkin seed milk

in a powerful blender with water. See recipes below.

3. Flaxseeds – flaxseed is high in fiber, omega 3’s and 1 Tablespoon

per day. Sprinkle on top of salads, soups, or yogurt or make flax milk

in a powerful blender with water.

4. Chia Seeds – Chia seeds are high in omega 3’s, fiber, and protein. 1

Teaspoon. Have chia seed pudding, chia fresca, or sprinkle on top

of salads.

5. Cloves and Cinnamon – By cooking with each of these spices or

adding them to a smoothie or drink you are naturally killing

microbes that are wreaking havoc on your system. Cloves and

cinnamon are antimicrobial, which means they are killing harmful

bacteria that are wreaking havoc on your system.

6. Turmeric – By adding 1 tablespoons of turmeric to your foods, you

are using one of the most powerful ant imicrobial and anti-

inflammatory spices. Turmeric helps prevent gas and bloating,

regenerate gut bacteria, cleansing.

7. Sea Vegetables – Sea vegetables contain chlorophyll,

phytonutrients, and iodine. Certain kinds of Kelp are also a natural

ant i-inflammatory. Soak Arame and add it to a salad, make wraps

with nori, use agar for an alternative to gelat in. Add kelp, dulse, or

any of the combinations for support ing your thyroid and adrenal

health.

8. Chlorophyll – Add 1 tablespoon to water and consume twice a day

or add to a fresh, sugar free juice. You can buy this at Amazon.com,

too, and this will help with energy.

5



9. Raw, unfiltered Apple Cider Vinegar – Apple Cider Vinegar aids is

ant imicrobial. It aids in digest ion by breaking down food into smaller

micronutrient , cleanses the liver, which assist in the production of

enzymes needed for digest ion, and assist in ridding the body of

yeast overgrowth. Mix 1 teaspoon on 8 oz of water before a meal to

prevent the acid from affecting tooth enamel and the esophagus.

SUPPLEMENTS

1. Detox/Liver Support - to assist in remove toxins

2. Antifungals – To kill bad bacteria

3. Immune boosters – Addit ional immune support

4. Digestive Enzymes – To help break down food

5. Probiotics - to boost the immune system. Be sure the probiot ics you

choose contain bacillus clausii, bacillus subtilis, saccharomyces

boulardo, and bacillus coagulans

6. Gut Repair – To repair the gut lining, such as L-Glutamine

7. Adrenal Support - to assist in hormone production and control

*Consult with your healt h care provider t o det ermine which supplements

will work for you.

6



FOOD COMBINING

• FRUIT: Fruit digests itself, passing through the digest ive system within 20

minutes. By eating fruit alone, on an empty stomach, you avoid

fermentation occurring in the belly. Fermentation can lead to gas, rob you of energy and slow down your digest ion. It is best to eat fruit

first thing in the morning or at least 30 minutes before consuming

any other type of food.

• EAT STARCHES AND VEGETABLES: Starches such as potatoes, sweet potatoes, beans, and grains are best consumed with vegetables or

with a small amount of healthy fat. It is advised to eat starches

{carbohydrates}, such as quinoa, buckwheat, millet or amaranth only with vegetables because starches require different digest ive

enzymes than proteins do.

• PROTEIN AND VEGETABLES: Unlike starches, proteins require an acidic environment for ideal digest ion, so it is best to eat protein with non-

starchy vegetables and a healthy fat. A healthy fat may be,

coconut oil or avocado. When you add a starch to a protein, you force your body’s natural enzymes to compete to digest your food.

Proteins such as nuts and seeds pair great with leafy greens.

SOAKING NUTS, GRAINS, AND SEEDS

Please SOAK YOUR GRAINS AND SEEDS TO REDUCE THE PHYTIC ACID.

How to soak grains, beans, seeds, and nuts:

1. Add the grains, beans, seeds, or nuts to a bowl of warm or room

temperature water. *

2. Soak the grains, beans, seeds, or nuts for 8-24 hours.

3. Leave the bowl sit t ing on your countertop.

4. Empty the grains, beans, seeds, or nuts into a colander, and rinse

at least 6 t imes to remove any remaining phyt ic acid.

7



5. Cook the grains, seeds, or beans as usual, or store the seeds or nuts

in your fridge for 1-2 days.

*Opt ional: Add 1-2 t ablespoons of lemon juice or Bragg’s raw apple

cider vinegar.

Seed Milk

PUMPKIN SEED MILK

1 cup pumpkin seeds,

3 cups of water,

½ tsp cinnamon

Opt ional: stevia or 2 -4 pitted dates

Opt ional: ½ t sp alcohol free vanilla or 2 Tbsp. raw cacao powder

1. Soak 1 cup of pumpkin seeds overnight *

2. Strain the water from the seeds.

3. Add all ingredients to the blender, blend until smooth,

4. Pour through a fine mesh strainer or nut milk bag to extract the

liquid

5. Use remaining pulp in baked goods

6. Store in fridge for up to 3 days. Shake away separation

*See inst ruct ions for soaking seeds above

FLAXSEED MILK

½ cup whole flaxseeds

4 - 5 cups of water

Pinch of sea salt

Opt ional: Stevia or 2-4 pitted dates

Opt ional: 1 tsp alcohol free vanilla or 2 Tbsp. raw cacao powder

1. Soak Seeds in water overnight*

2. Strain the water from the seeds

8



3. In a high-powered blender, combine all ingredients and blend until

smooth

4. Strain through a fine-mesh strainer or nut milk bag to extract all the

liquid

5. Store in the fridge for up to 1 week.

*See inst ruct ions for soaking seeds above

SMOOTHIES

I f you have a high-speed blender, add all of the ingredients in the order

they are listed (WITHOUT the ice). Blend until smooth. If you want your

smoothie to be colder, add ice cubes, then blend.

If you DO NOT have a high-speed blender, add the almond milk, banana,

apples, and dates to the blender. Blend until smooth. Feel free to add a

few more tablespoons of almond milk to get the mixture going, if needed.

Then add pumpkin seeds, hemp protein, and spices to the mixture and

blend well. I f you would like your smoothie to be colder, add ice cubes

and blend well.

For each smoothie, simply blend all of the ingredients in a high-speed

blender or normal stand-up blender. Feel free to add water to reach your

desired thickness. Use organic produce whenever possible. Each smoothie

recipe serves two people or may be used as a subst itute for one large

meal.

Protein is important in the morning. You can add extra protein to any

smoothie by including a scoop of your favorite gut friendly protein

powder. Try hemp protein by Nutiva, Rockin’ Wellness, Sunwarrior or pea

protein (if tolerated). You can also use 3 tablespoons of hemp seeds.

Make your smoothie colder by adding 3 to 5 ice cubes.

Looking for a few ideas to add to your smoothie? Add in a teaspoon of

any one of the following:

9



• hemp seeds • flax seeds

• chia seeds

• spirulina • unsweetened shredded coconut

• raw cacao powder • stevia

• superfoods (maca, lucuma, wheatgrass powder)

• matcha powder • detox greens: dandelion, parsley, cilantro, radish

• sprouts of any kind

• camu camu for vitamin C • protein powder

• goji berries, currants, dates (limit if weight loss is desired)

Feel free to add fruit to any vegetable smoothie to add sweetness. Try 1/2

cup berries, 1/2 apple, or 1/2 banana.

CULTURED GUT HEALING

CULTURED FOODS AND DRINKS

COCONUT YOGURT

(Adapted from nomnompaleo.com)

Serves 2

1 15-ounce can coconut milk (BPA-free can)

1 vegan probiot ic capsule (at least 50 billion)

1 Sterilized jar with a screw on lid or cheesecloth

1. Refrigerate the coconut milk for about an hour while it is st ill in the

can to create a thicker yogurt.

2. Shake coconut milk well then open and place it in a sterilized jar.

Add the contents of the probiot ic capsule. Mix the contents well

10



with a wooden or plast ic spoon (do not use a metal spoon or

spatula), and t ight ly close the jar.

3. Place your jar of coconut milk in the oven with the light on and

t ight ly close the door. Do not turn the oven on. A closed oven with

the light on generates heat of about 105 to 110° Fahrenheit .

Incubate your yogurt for up to 24 hours.

4. Once yogurt is tangy and thick enough for you, cover securely with

a lid and refrigerate for several days (about 7). Shake away any

separation if necessary.

HOMEMADE COCONUT WATER KEFIR Serves 2-4

1/2 cup water kefir grains (available at

http://www.culturesforhealth.com/water-kefir-grains.html)

2 to 4 cups fresh young coconut water

4-cup glass jar with wide opening and strong screw cap or swing

away lid

1.Fill jar with young coconut water and add your water kefir grains. St ir

with a non-metal spatula (such as a wooden spoon) as the metal with

damage the grains.

2.Cover the jar with a lid, and let it stand at room temperature for 24 to48

hours (the longer the brew, the more healthy bacteria you have cultured,

but also the more sour it will taste).

3.Pour the contents of the jar to separate the grains from the liquid and fill

bott les with the cultured coconut water. Make sure the bott les are airt ight.

Store the cultured coconut water for another 24 hours at room

temperature (this will increase the nutritional content, reduce lactose, and

further reduce the sugar content). You can reuse the grains to start

another batch or revitalized in milk every few batches and stored,

covered with a lid and milk in the refrigerator.

4.Refrigerate and serve chilled.

http://www.culturesforhealth.com/water-kefir-grains.html

http://www.culturesforhealth.com/water-kefir-grains.html

11



Variations:

To make lemon or lime coconut water kefir, add 1/4 cup lemon or lime

juice to 1 quart of coconut water kefir.

To make coconut milk kefir, use 1 15 ounce can of refrigerated coconut

milk (be sure to avoid brands with addit ive and sweeteners) or

homemade coconut milk and add to activated milk kefir grains, or ¼ cup

water kefir.

To make a kefir milkshake, blend it with some frozen fruit , such as

strawberries.

HOMEMADE CULTURED

VEGETABLES

NATURALLY CULTURED BEETS Adapted from www.culturesforhealth.com

Makes approximately 1 quart

10 medium or 3 large beets, cooked, skins removed (optional), chopped

or shredded

3/4 cups filtered water

1 tablespoon sea salt

1 ½ quart jar with airlock lid or t ight fitting lid

1. Dissolve the sea salt in water then place the beets in the clean jar and pour the liquid over the beets. Ideally the beets should be

submerged under the liquid. Close the jar t ight ly. Ferment for 3 to

10 days at room temperature.

2. Once the fermentation period is complete, strain the beets and set them aside. The beets can be removed to a storage container if

desired.

3. Store cultured beets in the refrigerator or root cellar.

12



Variations

To make Beet Kvass follow the instruct ions above, but poor the fermented

liquid from the strained beets into a clean jar with a t ight fitting lid and

store in the fridge and drink.

To make ginger beet kvass add 2 tbsp freshly chopped ginger.

YOUR PLAN OPTIONS

UPON RISING

Drink one cup of warm water with lemon and take vegan probiotics.

{Please note that if you add ACV to your water you will want to take your

probiotic 45 minutes after.}

BREAKFAST OPTIONS

1. Smoothie {Please keep this simple and st ick to simple ingredients

and no more than 1 fruit and 1 vegetable as this hampers

digest ion.}

2. Chia pudding

3. Green juice

4. Coconut Quinoa Breakfast Bowl: ½ cup cooked quinoa warmed

with (canned, unsweetened, or homemade) coconut milk, add

cinnamon & stevia to taste, top with 1/8 cup of toasted pumpkin

seeds or almond slivers

5. Almond Flour Pancakes with coconut milk and cinnamon

6. ½ Avocado & Cultured Vegetables

7. Miso Soup with Kelp & Dulse Sprinkles

8. Coconut milk Kefir Smoothie

9. Miso Soup with a bed of greens

13



LUNCH AND DINNER OPTIONS

Add 1/8 cup cultured vegetables to each meal

1. Sprouts, Avocado & Kim Chi rolled in lettuce or nori sheets. Add

sprouts, ½ avocado and cultured veggies to a collar or lettuce leaf

and then roll.

2. 1 cup quinoa with ½ avocado, hemp seeds and dulse flakes.

3. Raw Avocado Soup with cup cultured vegetables topped with

hemp seeds.

4. Kelp Noodles with Tahini: Combine in a bowl kelp noodles, add 1/8

cup tahini, chopped carrots, cucumbers and cultured vegetables

on a bed of mixed greens. Top with avocado for an extra boost of

energy.

5. Coconut Flour Tort illa with ½ avocado, sprouts, cultured vegetables,

lettuce and tomato.

6. Simple Salad: steamed string beans, nutritional yeast, avocado and

sprouts on top of 2 cups of mixed greens. For dressing whisk

together olive oil, Bragg’s raw apple cider vinegar, chopped basil,

garlic, and sea salt .

7. Carrot & Avocado Wraps with Nutritional Yeast : Add the 1/2

avocado with shredded carrot to a nori or collard, add 2

tablespoons of hummus with 1 teaspoon of nutritional yeast.

8. Quinoa with Green Beans: Steam green beans & add them to

sautéed onions & garlic, combine with 1/2 cup of cooked quinoa,

and sprinkle 1/8 cup of toasted pumpkin seeds or almond slivers.

9. Raw Sprouts & Salad: 2 cups of mixed greens with sprouts, avocado,

chopped fennel, grape tomatoes and tahini drizzled.

10. Grilled Vegetables with Dulse: Grilled Asparagus, Onions, Fennel,

Beets and hemp seeds with cultured vegetables

11. Warm Soup: ideal for assimilat ion of nutrients. Add your favorite

protein to the soup such as sprouts, hemp seeds or protein powder.

14



SNACKS AND DRINKS

1. Green apple, berries or low glycemic fruits

2. 1/4 cup pumpkin seeds or sunflower seeds

3. 20 almonds, pecans, or walnuts soaked is ideal for optimal digest ion

and assimilat ion

4. Gluten-free rice cake with 1 tablespoon almond butter and

cinnamon

5. Celery and hummus

6. Coconut flour bread with avocado

7. Smoothie

8. 1/2 cup of cultured vegetables with 1/4 avocado and 1 teaspoon

kelp sprinkles

9. Coconut date energy bites

10. Coconut milk kefir with vanilla extract and cinnamon

11. Quinoa with 1 teaspoon coconut oil and cinnamon

PREPPING SIDES IN ADVANCE

1. Have brown rice cooked or quinoa

2. Have veggies chopped in the fridge

3. Roast vegetables to make it easy

4. Mung beans, lent ils, and low glycemic beans are easy to digest for

some

5. Simple dips that are low glycemic and easy to digest, such as

hummus, guacamole, and cilantro pesto

15



DAILY DETOX

Dry Skin Brushing

This can be done before a shower or bath, or before bed, to release

toxicity. Skin brushing improves the circulat ion and supports the liver.

Use a loofah, hot towel, or skin brush on dry skin. Work on one section of

the body at a t ime, making very light circular strokes, working your way up

towards your heart.

Sweat and Exercise

Commit to at least 30 minutes a day to exercise, sweat, get the blood moving, and purge toxins from your body. Try brisk walking, yoga, jogging,

cycling, or swimming. You can also sweat in a sauna, steam room, or a hot bath with Epson salt . Sweating releases toxins from the body, and

regular exercise is essential for a healthy metabolism.

Tongue Scraping

This supports liver detoxification by removing unwanted bacteria from the

mouth, thereby support ing digest ion.

Epsom Salt Baths

Try an Epsom salt bath. Add 1/2 cup of Epsom salt , 1/2 cup baking soda,

and a few drops of lavender oil to a warm bath, and soak for 30 minutes. Epsom salt relaxes the body, detoxifies the liver, and provides your body

with the essential mineral magnesium, which is necessary for optimal

relaxation, digest ion, detox, and health.

NIGHT PLAN

1. At least 3 t imes a week, journal or take an Epsom salt bath at night

2. Remember: You do not need to RUSH

3. Drink a cup of tea with stevia

4. Drink 8 ounces of water with lemon and a dash of sea salt before bed to enhance liver function

5. Prepare your next day meals and snacks

16



MORNING PLAN

1. Wake up 30 minutes earlier

2. Say this: “I do not have to rush”

3. Prep your snacks for the day, if not already done

4. Mid-day, break for one minute to breathe deeply

VEGAN THREE DAY PLAN

DAY ONE

BREAKFAST

GUT HEALTH SMOOTHIE

½ cup dairy free milk

½ cup dairy free kefir or dairy free yogurt (unsweetened)

1 cup spinach or any leafy green

1 teaspoon cinnamon

1 teaspoon vanilla extract

1 ounce aloe vera juice

LUNCH

MISO SOUP WITH SEA VEGETABLES Serves 2

5 cups water

½ inch ginger, diced

1/2 cup sliced radish

17



1 cup chopped chard, kale or other greens

5 teaspoons miso of your choice

2 scallions, thinly sliced

In a large pot add water, ginger and sliced radishes and bring to a boil.

Once boiling lower to a simmer and let cook another 5

minutes.

Add a few tablespoons of the water broth from the pot to a small bowl.

Add miso to the bowl and mix in the miso to form a puree. Place the miso

puree in the soup pot and simmer for 2 or 3 minutes (miso should not be

boiled because it will kill the beneficial bacteria). Finally, add the greens

and simmer for 2 more minutes and then remove from heat.

Top the soup with sliced scallions and serve.

DINNER

KALE SAUTÉ WITH LEMON AND SEA SALT

Serves 2

2 tablespoons olive oil, coconut oil, or water

1 garlic clove, finely chopped

½ diced red onion

1 bunch kale, stems removed, and leaves sliced into strips

1 tablespoon lemon zest

1 lemon, juiced

1 teaspoon fresh ginger, minced (optional)

¼ teaspoon cayenne pepper (optional)

Sea Salt and pepper

Heat the olive oil in a large pan over medium heat. Add the minced

garlic; sauté for 1 minute. Add the diced red onion; sauté 2 minutes. Add

the kale to the pan along with 2 tablespoons of water. Cook, st irring often

for 2-3 minutes. Season with fresh ginger (optional), lemon zest, (cayenne

18



pepper) sea salt , and pepper, to taste. St ir in the lemon juice and toss to

coat evenly before spooning the kale into a serving dish.

DAY TWO

BREAKFAST

THE CLEANSER SMOOTHIE

1 ½ cups dairy free milk

1 cup mixed greens

½ cup berries, fresh or frozen

½ cup cilantro

¼ teaspoon turmeric

Dash cinnamon

Juice from one lemon

LUNCH

SUPERFOODS GREENS Serves 2

2 cups mixed greens

½ cup cabbage, chopped

½ avocado, chopped

1/3 cup celery, chopped

1/3 cup jicama, chopped

1/3 cup parsley and cilantro (combined), chopped

Juice of 1 lemon

2 tablespoons raw apple cider vinegar

1 teaspoon nutrit ional yeast

3 tablespoons hemp seeds

19



3 tablespoons dulse flakes (optional)

In a large bowl add mixed greens, cabbage, avocado, celery, jicama

and fresh herbs. Top with lemon juice, vinegar, nutrit ional yeast, hemp

seeds and dulse flakes, if using. Toss salad well to combine, and serve.

DINNER

CREAMY ROASTED VEGETABLE SOUP Serves 2

1 zucchini, chopped

1 squash, chopped

2 carrots, chopped

½ yellow onion, chopped

1 tablespoon olive oil

1 teaspoon sea salt

1 cup dairy-free milk

Preheat oven to 400 degrees. Place vegetables on a baking sheet and

drizzle with olive oil and sea salt . Roast vegetables for 20 minutes.

Place roasted vegetables into a blender and blend (or use an immersion

blender), slowly add in the milk to get a creamy consistency. Once you

have your desired consistency, serve.

20



DAY THREE

BREAKFAST

OATLESS PORRIDGE

½ cup dairy free milk

2 tablespoons shredded coconut

2 tablespoons chia seeds or flax meal

½ banana, mashed

¼ cup berries of choice

Dash cinnamon

Take out a bowl and mash ½ banana, top with dairy free milk, shredded

coconut, chia seeds or flax meal, top with berries and a dash of

cinnamon and serve.

Warm version: Add mashed banana and dairy free milk to a pot on the

stove and warm for 2-3 minutes. Place in bowl and top with remaining

ingredients.

LUNCH

CARROT & GINGER SOUP

Serves 2

2 Tablespoons olive oil

½ yellow onion, chopped

2 inches ginger root, minced

1 garlic clove, minced

3 cups vegetable broth

1 apple, cubed

½ pounds carrots, peeled and chopped

Sea Salt & ground pepper

21



In a large pot over medium heat add olive oil and sauté onion unt il

t ranslucent, about 3 minutes. Add garlic and ginger and sauté another

minute unt il fragrant.

Add vegetable stock or broth, carrots and apple and cook for 20-30

minutes. Place soup into a high speed blender and blend until smooth or

keep as a chunky soup.

DINNER

VEGETABLE SAUTÉ WITH COCONUT OIL Serves 2

1 tablespoon coconut oil

2 carrots, thinly sliced

1 cup snow peas, t rimmed

1 yellow onion, chopped

1 zucchini, thinly sliced

1 yellow squash, thinly sliced

1 -3 handfuls of spinach

Sea Salt and pepper to taste

Place a large pan over medium–high heat. Add coconut oil, then add

onions and sauté 2 minutes. Add carrots, snow peas and squash and

sauté 8-10 minutes unt il vegetables soften. Add spinach and let wilt .

Season with sea salt and pepper and serve.

***If you’d like to repeat the Three Day Gut Rebuilding Plan, you may,

save any leftovers, and extend your plan to 6-7 days.

by rachel feldman - spoonful of healing · optional: ½ tsp alcohol free vanilla or 2 tbsp. raw...

Documents