W+V 5-DAY GUT RESET

Admin
May 19, 2019
3 min read

Updated: May 19, 2019

When we think of our gut, many of us assume it's just where our food is digested. It is so much more than that, our gut impacts nearly every system and organ in our body, and it's home to our gut microbiome - the place where about 100 trillion bacteria live!

Digestion, mood, immunity, and even the way we think are all linked to our gut. Headaches, fatigue, anxiety, bloating, gas, and immune system weakness are all signs of an imbalanced gut.

The types of food you eat and how you take care of your body impact not only your gut health but your overall health as well.

That’s why I’ve created this W+V 5-Day Gut Reset!

With a few simple changes to your daily routine, improving your gut health is totally within reach.

HERE'S SOME GUT-FRIENDLY SHOPPING LIST, TIPS, MEAL INSPOS, YOU NEED TO GET GOING!

...and keep in mind, buying organic does make a difference! Because organic produce is grown without synthetic pesticides, fertilizers, or GMOs, opting for organic can reduce exposure.

FOODS TO INCLUDE

VEGETABLES

Artichokes
Asparagus
Beets
Carrots
Celery
Cruciferous veggies ( bok choy, cauliflower, Brussels sprouts )
Leafy greens ( chard, collards, kale, spinach )
Onion
Garlic
Sweet potato
Squash ( butternut, delicate, spaghetti )

FRUITS

Apples
Avocados
Bananas
Blueberries
Rasberries
Blackberries
Goji berries
Grapefruit
Lemons
Pears
Pomegranates

MEAL INSPIRATIONS

VEGGIE SOUP

onions, carrots, celery, zucchini, kidney beans, spinach, chicken broth

KALE PESTO SAGHETTI SQUASH

spaghetti squash, kale, walnuts, olive oil, fresh lemon, garlic, salt, pepper

PESTO ZOODLES WITH ASPARAGUS & MUSHROOMS

zucchini (spiralized), basil, pinenuts, olive oil, garlic, asparagus, shiitake mushrooms, salt, pepper

RATATOUILLE

eggplant, bell peppers, onion, tomatoes, zucchini, parsley, garlic

BERRY SMOOTHIE

strawberries, blueberries, banana, spinach, almond milk

W+V GUACAMOLE

avocado, onions, tomatoes, fresh lime, cilantro

WATERMELON SALAD

watermelon, arugula, mint, fresh lime juice

WHOLE GRAINS

Buckwheat
Farro
Millet
Oats ( opt for gluten-free)
Quinoa
Brown Rice

BEANS & LEGUMES

Adzuki beans
Black beans
Garbanzo beans
Kidney beans
Lentils

MEAL INSPIRATIONS

OVERNIGHT OATS

oats, cinnamon, your choice of nut milk

MEDITERRANEAN QUINOA SALAD

quinoa, tomatoes, cucumbers, bell peppers, kalamata olives, oregano

SPINACH TABBOULEH

farro, spinach, garlic, olive oil, tomatoes, cucumber, fresh lemon, mint

LENTIL DAL

lentils, tomatoes, garlic, cumin, ginger, onion, cilantro, olive oil

BLACK BEAN CHILLI

avocado, onion, tomatoes, fresh lime, cilantro

W+V HUMMUS

garbanzo beans, tahini, olive oil, lemon, garlic, salt, pepper

MEAT & SEAFOOD

Organic, pasture-raised, grass-fed meat tends to be more humane and is free of hormones and antibiotics. Since these animals are able to enjoy their natural grazing diet, their meat tends to be higher in Omega-3 fatty acids, too.

When it comes to purchasing fresh fish, make sure its scales look shiny, its eyes are clear, and it doesn't come with an overly "fishy" smell. Depending on where and how they were caught, not all options are created equal, so opt for sustainable options and keep in mind that larger fish tends to be higher in mercury than small fish.

OPT FOR

organic, grass-fed meat
wild-caught fatty fish ( mackerel, salmon, tuna )

MEAL INSPIRATIONS

LETTUCE WRAPS

lettuce, chicken, onions, mushrooms, cilantro, carrots, tahini

TUNA POKE BOWL

ahi tuna, scallions, sesame seeds, brown rice, lettuce, avocado, cucumber

LEMON ROSEMARY SALMON

salmon, fresh lemon, rosemary, olive oil, slat, pepper + pair it with side of asparagus

GRILLED SALMON OVER BRUSSELS SPROUTS

grilled salmon, shaved Brussels sprouts, lemon juice, olive oil, salt, pepper

SPRING STEAK SALAD

grilled grass-fed steak, baby kale, pickled onions, scallions, green bell pepper, olive oil

CARIBBEAN SHRIMP & PINEAPPLE

grilled shrimp, brown rice, pineapple, avocado, cilantro, lime juice, salt, pepper

FERMENTED FOODS

Fermented foods provide the gut with healthy bacteria while crowding out unhealthy bacteria. Rich in probiotics, they also improve digestion, boost immunity, and promote a healthy weight!

FERMENTED FOODS TO EXPLORE

Kimchi
Kombucha
Miso
Sauerkraut
Tempeh
Yogurt

SPICES AND HERBS

Spices and herbs are celebrated for both their medicinal purposes and their ability to add flavor to nearly every meal. For example, turmeric is an anti-inflammatory, cinnamon helps lower blood sugar levels, and garlic can improve heart health!

HERBS + SPICIES TO EXPLORE

Basil
Cilantro
Cinnamon
Garlic
Ginger
Parsley
Turmeric

FOODS TO LIMIT

PROCESSED FOODS

What do added sweeteners, refined grains, and sugary beverages have in common?

They are all processed foods!

If you're trying to maintain a balanced diet and a healthy gut, limiting the amount of processed foods is a good place to start. This doesn't mean you need to cut out everything at once, but keep in mind that processed foods are often lower in nutrients and might contribute to weight gain and increased blood sugar,. Try to base your diet on whole, natural, and unprocessed foods.

ITEMS TO LOOK OUT FOR: