Happy Gut Food List

“Happy Gut Food List: What to Eat, What Not to Eat + Day Healing Meal Plan Ideas” 😀

Which will force the stomach to restore its destructive city (5R Framework) 🌿💚

The silent damage caused by antibiotics and the scientific approach to repairing that damage—the “5R Healing Framework.”

Now the biggest question: “What to eat and what not to eat?” 🤔

All the big theories, but what should I make when I get up in the morning?

Let's make a list of the best foods to repair the 'broken ecosystem' inside the stomach today. This is not a diet, this is a menu of love to heal your body from the inside! 💖

🛑 First task: the "no-food" list!👇

Before you can heal, you have to stop pouring poison. These foods fuel the fire (inflammation) inside your stomach. Give them a break until you heal:

Sugar and sugary drinks: The main food for bad bacteria and fungi. They increase inflammation.

Processed Foods: These contain excessive amounts of salt, sugar, and chemicals (additives), which can damage the intestinal lining.

Refined Oils: Soybean, Sunflower, Palm Oil - These create bad fats and chronic inflammation in the body.

Excess Gluten: In many cases, gluten (especially flour, bread) increases the 'leaky gut' of the stomach wall.

Fast Food and Excess Salt: Puts extra pressure on digestion and makes the intestines more hyper-sensitive.

Unnecessary Gas Medications (PPIs): Reduce the natural acid in the stomach, which is essential for digestion and killing germs.

✅ "Yes-Food" List!

These foods are your inner army and repair engineer! They will wake up your digestive system, repair the walls, and welcome new, friendly bacteria.

🛠️ Repair & Replenish Superheroes 👇

They repair leaky gut walls and revive sluggish digestion:

Bone Broth / Paya Soup: This is the main ingredient to repair your stomach walls! The collagen and glutamine in it directly repair leaky gut walls.

Coconut Oil / Pure Ghee: These healthy fats reduce inflammation and create a protective coating inside the stomach.

Turmeric (with pepper): Nature's best anti-inflammatory. Pepper increases the absorption of turmeric and helps extinguish the internal fire.

Ginger, raw turmeric, garlic: Taking these in small quantities before meals helps ignite the natural digestive fire and helps kill harmful bacteria.

Green vegetables and fruits: Papaya, carrots, sweet potatoes - These are sources of zinc, vitamins A, C, D, and E, which are essential for new cell formation and wall repair.

💚 Friends-Soldiers and their food (Probiotics & Prebiotics)👇

These are the new Microbiome of your stomach and its favorite foods. Without them, rebuilding the ecosystem is impossible!

1. Probiotics (new soldiers)

Homemade sour yogurt: The best and most readily available source of probiotics.

Panta rice (properly prepared): Traditional and powerful probiotic.

Fermented vegetables: Kimchi, sauerkraut (if tolerated, try a small amount at first).

2. Prebiotics (food for soldiers)

Banana (raw and ripe): The main food (fiber) for beneficial bacteria.

Onions and garlic: Provide food for healthy intestinal flora.

Oats and isabgul: Provide fiber, which smooths digestion and flushes out toxins.

All types of vegetables: Green vegetables are a great source of prebiotic fiber.

🗓️ 7-Day "Healing Meal Plan" Routemap (Sample to Heal the Stomach)👇👇👇

This is just a sample. Change for yourself without hurting your body, but keep the main ingredients right. Remember, eat stress-free and chew well for Rebalance.

Breakfast (8:00-9:00):

Start with lukewarm water + 2-3 cloves of raw garlic/ginger chewed or with a little honey.

30 minutes later: Ripe banana/other fruit + 2 tablespoons of homemade sourdough for a light snack.

Goal: Stimulate digestion and introduce new friendly bacteria.

Lunch (1:30-2:30):

Main attraction: 1 bowl of bone broth or light fish/meat soup.

Soft vegetables (papaya, gourd, shrimp) made with 2 tablespoons of pure ghee + egg poached and a little soft rice.

Goal: Provide materials to repair broken walls and aid digestion.

Afternoon Snack (5:00-6:00):

A few nuts/seeds (soaked) or a cup of aloe vera juice/sajna leaf juice. Or, a little panta rice.

Goal: Nutrition and inflammation suppression (Repair).

Dinner (8:00-9:00):