The 28-Day Gut Health Plan: Lose weight and feel better from the inside

Aubergine (eggplant)

Chilli peppers

Pimento peppers

Chilli paste

Chilli sauce

Jalapeños

Paprika

Mild or hot chilli powder

Curry powder

Madras powder

Cayenne pepper

Basically the food rule is:

‘Steer clear of red foods.’

GAS-PRODUCING (GASSY) VEGETABLES

Most of the carbohydrate foods we eat release bubbles of gas as they are digested. In some people, it is not the gas in itself that causes the problem; it is how our bodies deal with the bubbles. If you are sensitive to gas-producing foods then it is likely that you suffer from painful stomach cramps as the gas gets trapped and your body tries to push it through the digestive tract. Unfortunately this gets worse at night as we are lying down ‘at rest’ and the natural movement of the body and gravity are not there to help push the gas away.

Gas-producing vegetables are perhaps the most common problem for people with a sensitive gut. Some troublesome veggies such as beans and cauliflower are relatively easy to avoid. But perhaps the most difficult foods are onions and garlic. They are incredibly tricky to steer clear of because they make their way into all sorts of unexpected foodstuffs, being a key flavouring for many meals. And secondly, they are the absolute worst at causing the production of gas. Even a tiny amount can trigger a reaction and cause a sleepless night.

Total abstinence from these foods is advised. I know this is difficult, but it might just be the root of so many gut issues that it is absolutely worth the effort. Use the recipes in this book to help. There is a huge variety of meals and flavours to stop your food being bland. Then learn the few key food swaps – lactose-free milk, celery, asafoetida and garlic oil (see here (#ulink_3b3e6e5a-6cd4-5ae1-9e14-532d9a12d55a)) – that can really make things easier. And think positive … You may never have to chop an onion again!

Foods to avoid

Onions and garlic

Red onion

White onion

Spring (green) onion (white part)

Onion powder

Onion flavouring

Garlic

Garlic paste

Garlic flavouring

Garlic salt

Leeks

Note that the green part of a spring onion is allowed, as are chives and celery. Garlic oil is also allowed (and makes a fantastic substitute). The damaging part of the garlic is not soluble in oil, so a garlic-infused oil contains lots of garlic flavour without any of the risks.

Other vegetables

Broccoli

Cauliflower

Kale

Cabbage

Beans and lentils

All kinds of beans including:

Kidney beans

Baked beans

Haricot (navy) beans

Butter beans (lima beans)

Borlotti beans

Black-eyed beans

Soy beans

All kinds of lentils including:

Red lentils

Brown lentils

Puy lentils

Chickpeas should also be avoided.

WHEAT