The Three Stages of the Gut Healing Diet

The Gut Healing Diet happens in 3 stages. Before

you begin these three stages I always recommend
an initial cleansing stage I call the Big Clean- Up.
This allows you to slowly ease yourself into the
dietary program without experiencing too much
discomfort or withdrawal from some of the
common foods and drinks we all tend to consume
as adults, such as alcohol, caffeine, take- ‐away
foods, candy, ice cream and chocolate.

See my youtube channel for more information on

this subject.

Induction (The MEVY Diet) Stage

Stage
1 The first stage is the Induction (The MEVY Diet) Stage; this stage lasts generally from
two to three weeks and is best followed strictly, no exceptions. This diet is easy to
follow; you have plenty of food choices and will find it easy to do. MEVY stands for Meat,
Eggs, Vegetables and Yogurt (see my Youtube channel for more details).

Low-Allergy (Hypo-Allergenic) Stage

Stage
2 The second stage is the Low- Allergy (Hypo- Allergenic) Stage and this can last from two
through to six weeks or even more. Depending on your results in stage 1, you may not
even need to go ahead with stage 2, but I highly recommend you complete stage 2 if you
are a long- standing leaky gut sufferer, have consumed alcohol regularly for a few years or
in particular have any history of taking an antibiotic (even many years ago), the oral con-
traceptive pill or have taken any pharmaceutical drug regularly. This stage is important
when it comes to healing the lining of your digestive system (leaky- gut syndrome) which
is one of the biggest health challenges those with chronic leaky gut face. By incorporating
the low- allergy stage of the diet, you will fast- track your recovery, especially if you follow
the lifestyle recommendations on my youtube channel, something I’ve discovered to be
the “missing link” in just about every leaky gut program I’ve studied.

Food Re-Introduction Stage

Stage
3 With the third stage it is time your Diet Re-introduction Stage, this stage is mandatory like
the first stage. We are now returning your diet back to normal and go about expanding the
range of foods you eat, carefully testing foods to establish those which are best left alone
for some time and in some cases maybe even permanently dropped off your menu. In time
you should be able to eat a normal diet again, like you did before you became unwell. Do
you find this hard to believe? I’ve seen countless people go back to foods they were told
they would never eat again after they recovered. Don’t believe for one minute that you will
have to avoid eating the foods you love forever, just be-cause somebody told you so! To get
the most from your food re- introduction, be sure to follow my lifestyle recommendations
outlined on my Youtube channel.

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 Supplements
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• Sustained release (targets all parts of the GI tract

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• Ruptures & destroys bad microbes & yeast cells
upon contact.
• Prevents pathogenic (bad) bacteria from
reproducing.
• Does not harm beneficial bacteria.
• Supports a healthy GI tract and gut-related
immune function.
• Natural herbal solution (safe even for children).
• Does not cause bad side effects.
• Formulated so bacteria, yeast & parasites cannot
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tors, herbalists, naturopaths and other health care professionals who specialize in candida yeast infection
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Your Leaky Gut Shopping List
VEGETABLES
You can use all varieties of fresh vegetables, and it is good to
remember that frozen is OK but will always be your second-
best choice. Vegetables can be steamed, baked, lightly sautéed
or stir fried in a small amount of olive oil, eaten raw or juiced. You
can essentially eat any vegetable combined with any other
vegetable in any quantity you like.

Raw vegetable salads can be difficult for some people to digest.

You may want to steam or bake your vegetables, especially if you
experience any digestive discomfort. Raw foods are
a great source of vitamins, minerals and enzymes but if you have pro-
blems digesting them then you shouldn’t eat them completely raw, at least
until your digestive system improves. Freshly juiced vegetables are an exce-
llent alternative, as they offer all the benefit of live raw energy foods and may be
somewhat easier on your digestive system. Initially, you may notice an increase
in intestinal gas and a change in your bowel function from including more vege-
tables than you normally do. This is result of bacterial fermentation of plant cell
wall products that should gradually dissipate. Probiotics and digestive enzyme
supplementation may be of benefit in such cases.

• Leafy green vegetables – lettuce, spinach, silverbeet, endive, bok choy and
other Chinese vegetables.
• Root vegetables – carrots, beetroot (include leafy tops), potato, sweet po-
tato, yams, celeriac, parsnip, radishes (including leafy tops), turnips. You
should eat this food group with caution during the first month; I discovered
that once we take away refined carbohydrates from a person’s diet (sugar,
soda drinks, alcohol, ice cream, chocolate, commercial breads, etc.) that
many they tend to eat plenty of the high starch root vegetables as a subs-
titute. Too many starchy carbohydrates can be a substitute for sweet foods
and encourage dysbiosis (bad bacteria) and even yeast proliferation.
• Cruciferous vegetables – cabbage, cauliflower, Brussels sprouts, mustard
greens, broccoli.
• Vine vegetables – cucumbers, zucchini, pumpkin varieties and squash.
(Pumpkin and squash are high in starch and should be avoided during the
first month).
• Onion (allium) vegetables – shallots, spring onions, chives, red and brown
onions and garlic.
• Other vegetables – asparagus, celery, okra, eggplant, string beans, red,
green, yellow and orange capsicums, seaweeds, kelp, and sauerkraut.

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 Fruits
Fresh fruits are discouraged for the first two weeks once you start the Gut
Healing Diet, but there is nothing wrong with eating fresh fruits as your digestive
system begins to recover in stage 3 of the Program. It is important to point out
that some fruits are better than others when it comes to eliminating and
recovering from leaky gut, and I have found with leaky gut patients that fresh
fruits tend to be considerably less of a problem than dried fruits, even in the
tiniest amounts. Citrus fruits and all fruit juices, (except for lemons and limes)
are best avoided until you have improved significantly because they contain too
much sugar in the form of sucrose and fructose. Grapefruit and grapefruit juice
is probably one of your best citrus options, particularly if you add a few drops of
GSE (grapefruit seed extract) which is very antifungal.

Remember, if it tastes really sweet and especially if you crave a particular fruit
then leave it well alone until well down the track.

Fruits initially safe with leaky gut

Blueberries, boysenberries, kiwi fruit, avocado and green apple (Granny Smi-
th), pomegranate, lemons and limes, and strawberries.
Fruits not initially safe with leaky gut Pineapple, mango, plums, peaches,
nectarines, apricots, oranges, mandarins,
bananas, grapes, dates, ALL dried fruits – especially figs, dates, apricots,
sultanas and raisins, are particularly high in sugar and should be avoided.

Fresh Herbs
There are many herbs with antifungal properties, and the best ones are
garlic and oregano. The following herbs are good to incorporate into your
diet, try to eat them fresh regularly, especially in summer time when they
grow easily and abundantly.

• Basil Mint • Parsley Thyme

• Marjoram • Chives
• Rosemary Sage • Garlic
• Coriander • Ginger
• Oregano

Grains And Flours

Rice flour, natural brown rice flakes (gluten free), wholegrain brown rice,
barley grass powder, wheat grass powder or shots, alfalfa grass powder,
amaranth, rice noodles, rye flakes, buckwheat, soba (100% buckwheat) noodles
(Asian shops may have selection here), millet, whole oat flakes, wild rice. There
are literally dozens of varieties of rice. Brown and wild rice are the best
varieties, and white rice is often a superior choice than wheat products,
especially Basmati rice.

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 Pasta
Did you know there are more than 600 different kinds of pasta in the world?
You don’t have to eat a wheat- based pasta, and if you want to avoid wheat
and gluten, then try and pasta made from millet, soba (100% buckwheat),
quinoa or even mung- bean starch. Rice pasta is available from many health
food shops. These pasta selections will be a superior choice over wheat
varieties of pasta for those with chronic or severe leaky gut, particularly those
with brain fog or chronic digestive problems.

Noodles
You can still enjoy eating noodles if you have a yeast infection, and once
again, if you don’t want wheat or gluten then you do have choices. Rice noodle,
rice vermicelli (Asian section), rice sticks, rice paper. Soba noodles (get 100%
buc-kwheat), udon, or ramen. Some may be harder to get than others, try the
Asian section of your supermarket or an Asian, ethnic or a specialty food shop.

Pulses
Pulses are the edible seeds of legumes, like lentils, beans, peas and chic-
kpeas. Each of these pulse varieties comes in a wide range of colors and
sizes. The name pulse is derived from the Latin puls meaning thick soup or
potage. Many early civilizations developed around diets of pulses for protein,
combined with a cereal crop to provide energy. Beans and corn are
examples from the Americas, while pita breads and humus (chickpea or
garbanzo based) are Middle Eastern examples. You may not have eaten pulses
much in the past; they are a great way to reduce your meat intake and are a
very healthy addition to your diet. Pulses are great in emergencies as well when
you don’t have meat. They are perfectly fine to eat when you have a yeast
infection – but go very easy when you start to incorporate them into your diet,
especially if you have not eaten them much in the past. Start with small
amounts, your digestive system may find it hard going at first and I recommend
you take a probiotic and digestive enzyme regularly, you will digest pulses
better and reduce the amount of bloating and gas which may occur.

• Adzuk Beans • Cannellini Beans

• Butter Beans • Haricot Beans
• Flageolet Beans • Sprouted Beans
• Red Kidney Beans • Broad Beans Chickpeas
• Black-­eye Beans • Lentils (red/green)

PULSES (DRIED)
Your health food shop will often carry a large selection of lentils, beans and
chickpeas (also called garbanzo beans, get the large, plump ones) red lentils,
green lentils, blue peas, split peas, and many more varieties.
Asian stores often have a good selection, they also have black beans (adzuki)
which are harder to get elsewhere.

PULSES (CANNED)
Butter beans, five bean mix, red kidney beans, lentils, chickpeas, cannellini
beans, lentils, white beans, chickpeas, butter beans.
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 Nuts & Seeds
Nuts and seeds are a true nutritional powerhouse; they are packed with
protein and many minerals. You will find these in the bulk- food bins at your
local supermarket or in your health- food shop. Choose fresh and unsalted, buy
small amounts and consume small amounts regularly, remember that they are
high in calories. Don’t buy if soft and stale nuts, and avoid peanuts, they are not
true nuts but legumes that grow underground in pods. Peanuts are potentially
allergy causing and best avoided on the Gut Healing Diet. Here are the best
varieties of nuts and seeds:

• Almonds • Hazelnuts
• Chestnuts • Sesame Seeds
• Flaxseeds • Cashews
• Pumpkin Seeds • Pine Nuts
• Brazil Nuts • Sunflower Seeds
• Coconuts

Breads
Whole Grains
It is a common misconception that people with leaky gut should follow a no
grain and 100 percent gluten free diet. I am not an advocate of this, you will
most certainly need to avoid gluten if you are a celiac or have a gluten
allergy, but not everybody with leaky gut has a gluten allergy. Gluten is often
to blame when a person has a chronic ongoing digestive problem, but try
blaming the levels of poor bacteria and high levels of bad bacteria in the
digestive tract before you eliminate all gluten containing foods. However, many
with chronic leaky gut will have developed food allergies, and this is why I
incorporated the stage 2 low- allergy component of the Gut Healing Diet. You
are OK to eat wheat and gluten products in most cases, providing you eat
bread for example made from just whole meal flour, salt and water, bread
which contains no yeast or sugar. Have you tried sourdough bread?

Breads, Biscuits, Cakes and Muffins

All breads, biscuits and muffins should be made with baking powder or baking
soda as a leavening agent. Again, we don’t want any commercially prepared
products containing any form of sugars or yeast. Best to make and bake your
own breads, biscuits, cakes or muffins. Be particularly careful with this category
of foods, and if your leaky gut is severe, chronic or has been of a long duration,
then you will need to avoid most all cookies, muffins, breads, scones and baked
or flour- based products for some time until you improve to a high level. Most
Supermarkets today and just about all Health Food stores stock a wide range of
wheat and gluten free breads, including cakes, muffins, pizza bases, biscuits,
etc. Some can be found right alongside ordinary breads, others have to be
ordered from the shop’s bakery. If you want to play it really safe, most all
Bakeries today can sell you sugar- free, yeast- free, wheat and gluten free
bread options. I know of a few bakeries and health- food shops in my region in
New Zealand who bake or sell an excellent 100% rice bread and rice biscuits
and various other gluten- free options. You may not live in my region, but I’m
sure if you look around your region you will find a similar bakery or health- food
shop in that will be able to supply you with a product you are looking for.

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 Crispbreads And Crackers
Your health- ‐food shop will have a range here, especially for the more
unusual items such as items such as oat cakes, but all the major supermarkets
will often stock a good selection of wheat- ‐free, gluten-free, yeast and sugar-
free crisp breads and crackers. If you want to go gluten & wheat free, take care
to ensure that they actually are wheat and gluten free by observing the labels
or asking questions. Some options for you depending on your requirements,
taste and sensitivities include rice and corn crisp breads, cakes or thins,
Japanese-style rice crackers, gluten-free wraps, buckwheat or millet cookies,
seaweed crackers, etc.

Cakes, Chips, Snacks And Bars

You are quite limited in your choice here, because in my experience this ca-
tegory is quite risky because cakes, chips, snack bars and similar foods
will contain hidden sugars, preservatives, colors, flavorings, hydrogenated fats
and potentially even yeast. You may be able to find some snack bars including
nut, seed and coconut bars, chick pea chips, corn chips, sesame seed (sugar-
‐free) bars, etc. I’m certain that you will be able to find suitable recipes online
for these snack foods that will suit your needs.

Soups
Make your own soups, or a good health- ‐food shop or large supermarket
may be able to supply you with a range of organic soups, many of which will be
found to be gluten, sugar and yeast- free and are delicious. Such companies
often manufacture a range of dips including hummus and lentil dips as well. As
usual, read all labels carefully or do an online search for the manufacturer and
simply call them up or send them an email if in doubt.

Spreads & Dips

Guacamole is a delicious dip made with avocado as a base. Hummus is a
de-licious dip made with tahini and chickpeas. Nut Butters like almond or
cashew. Buy or make your own. Tahini (sesame seed paste)

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 Seafood
Fresh fish – You will get plenty here from your local fresh fish supplier. Go for
the freshest choices, the fish should have clear eyes and not smell fishy or old.
Buy fillets (expensive) or scaled and cleaned whole fish (cheaper). Fresh or
frozen fish is available from all good supermarkets as well. Smaller fishes are
better – less time to build up toxins like mercury. Canned red or wild salmon or
sardines packed in water or olive oil (avoid soya oils)

Poultry
Organic free- range eggs are best, but if not available or affordable, then your
next best choice is the caged bird eggs. Free- range eggs are available from
all good supermarkets and health food stores. Fresh chicken – Select free
range poultry if possible (expensive and hard to get at times), corn fed may be
a better option, unless the birds have been fed on GMO corn. Otherwise
purchase fresh chicken from your local supermarket.
Fresh turkey is another excellent protein source, free-­range naturally.

Meats
Venison (deer meat) – limited availability but an excellent protein source,
check in with
your health food shop (or perhaps you know a friend who goes hunting)
Beef, lean lamb or goat meat – organic or grass- fed is available from various
health food outlets. Otherwise you can select lean sources from your local
supermarket or your local butcher. Grass fed is better than grain fed beef, and
Bison is avai-lable in North America, which is another great source of protein.

Protein (other sources)

Vegetarian sausages made from beans, try a good health food shop. Vegeta-
ble sausages or hot dogs made from Soy protein.
Organic Tofu, Bean curd or Tempeh (fermented soy product)
Casserole mince (from beans, nuts or lentils), Nutmeat, Vegetarian Sausages.

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 Dairy
Yoghurts – Organic or biodynamic sheep, goat or cow’s milk yoghurt,
Organic soy yoghurt (not dairy, but a yogurt), acidophilus yogurt. Cheeses –
Goat’s Feta, Mozzarella or Parmesan cheese, various goat’s or sheep’s
cheeses are availa-ble and will be a better choice than cow’s cheeses.

Cereals
Your supermarket will have many gluten- free options if you want to go gluten
free, but your Health Food shop will have a wider selection. Gluten free cocoa
puffs, cornflakes, gluten- free corn flakes, and you may find a reasonable wide
range of suitable muesli and granola products if you go to your health food shop.
I’d recommend you make your own muesli or granola, that way YOU control
what goes into the mix. Rice porridge, puffed millet and millet porridge are all
good options.

Seaweeds
Eating seaweeds may seem very strange to some, but various
seaweeds are an extremely health addition to anyone’s diet. Seaweed is an
extremely rich source of many different minerals, many which are hard to get
from other food sources. They are available from your health Food or Asian
store. My Youtube channel gives you much more information about these
amazingly healthy edible ocean plants.

• Wakame • Nori
• Hijiki • Arami
• Kombu • Dulse (Kelp)

Fermented & Cultured Foods

Foods that have been cultured naturally or lacto- fermented are important
additions to the diet of those with leaky gut, because they contain enzymes
and bacteria that help digest food and help the body to eliminate wastes.
These foods help to cultivate friendly bacteria in the intestinal tract that in
turn aids in digestion, helps to boost immunity and increases the uptake of
Vitamin B12. Naturally cultured or lacto- fermented foods are particularly
important to eat during the recovery phase of leaky gut.
Raw, organic, unpasteurized apple cider vinegar. Soy products – Tempeh,
Natto, Miso. Sourdough breads, Yogurt, Kim Chi, Kefir, Sauerkraut.

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 Oils & Fats
Fats and oils are important for many body processes. You need to eat some
fat in your diet. Fat protects your organs, keeps you warm and helps your body
absorb and move nutrients around. It also helps hormone production. However,
some fats are better than others and having too much of any type is not a
good idea. Your best fats are those that are liquid at room temperature.

Rice Bran Oil, Coconut oil, Extra-virgin Olive Oil, Sesame Seed Oil,
Pumpkin Seed Oil Walnut Oil and Sunflower Seed Oil are available from your
Health Food shop. Flaxseed oil products.

Spices & FlavouringS

• Cumin
• Hot Pepper (Tabasco)
• Sauce
• Paprika
• Chilli Garlic
• Turmeric
• Ginger
• Apple Cider
• Vinegar (Braggs)
• Lemongrass

Drinks
Pure or filtered water or bottles of still, low-sodium mineral water. Herbal Teas
Rice or oat milk (check label to ensure they have no sugar). Non-dairy milks
like almond, rice, sesame, soya (avoid if you have soy aller-gies)
Nut milks – You can make these at home easily, recipes are easy to find
online.

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 Stocking Up On Foods – Your Pantry

The essential ingredients in your Gut Healing DIet are the fresh foods;
fresh vegetables, eggs and meat, and these are all essential. Also, fresh
yeast and sugar free- ‐ breads and cereals are also excellent, unless you are
allergic or intolerant to them. Shop as frequently as possible and try to have
the freshest foods on hands for up to three days at a time is best.

Make certain that there is no mold or mildew on your fresh foods, and be
par-ticularly careful with your vegetable crisper that you clean it out at least
once each week, and your refrigerator and pantry quite regularly as well.
Plan your meals ahead, that way you will be able to select the foods you need
and never fall short. Make sure you buy any ingredients you have not
previously had and keep them in stock.

It is best that you make your own yogurt, and if you are adventurous, your
own kefir and sauerkraut, but if this is not possible buy only small quantities.
Make sure your selection of perishables is fresh, by checking the expiry
dates. I buy these items towards the back of the shelf in the fridge section of
the shop; they tend to have longer expiry dates than the ones up the front.

It is best never to leave any half- ‐opened containers in your refrigerator or

pantry. Buy small quantities of fresh produce, dairy products, vegetables,
meats, eggs, grains, nuts and seeds and replenish stores frequently. As you
will be shopping rather frequently for fresh produce, you will be able to produce
exciting and healthy meals within minutes.

Here is an example of ten minute meals:

• Soup and sour dough bread

• Brown rice and stir fried vegetables
• Meat and salad
• Buckwheat pancakes topped with home-­‐made sour cream

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 Your Deep Freezer
A clever thing to do is to think ahead with your meals, and this is particularly
important if you are a busy person. When you start the diet, set aside some time
to make standard meals you consume regularly which are suitable for our purpo-
ses, or make up recipes and then go on to create your recipe book.

A good idea is to store pre-made meals or foods in your deep freezer well
ahead. Be sure to clearly label the date of freezing and what the food actually
is. This is very smart, because you will always have some food on hand in
case on any emer-gency or if the unexpected arrival of guests such as family
or friends catches you out.

There will also be days when you just can’t be bothered to cook and just
want something quick and easy, am I right? Some people will use a microwave
to quickly de-frost foods, I just leave the food out overnight and re-heat in the
oven the next day.

Here is an example of foods to freeze:

• Soups (perfect for quick winter meals)

• Tomatoes (I freeze them whole when they are cheap)
• Pancakes
• Cooked rice
• Cooked quinoa, millet, etc.
• Whole meal or sourdough bread
• Casserole
• Cooked or raw chicken of beef or any meat

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