Hi and glad you made it this far. If you haven’t read all about the Glean Gut protocol, stop, go back, do not pass go, do not collect $200. Read the previous blog Clean Gut: What the FAQ is this Detox before you continue.
Just a recap, if you’re here to do the Clean Gut from the book “Clean Gut” by Alejandro Junger MD you’ll remember that the main things you're avoiding are:
Sugar
Dairy
Gluten
Coffee / Caffeine
Then, you’re aiming for a smoothie for breakfast and to fill your lunch and dinner plate with 80% veggies and 20% meats/fats, stopping when you’re 80% full. You fill your plate with foods from the include list, while avoiding things from the exclude list. Part 1 of the detox goes for 21 days, then you have a short re-introduction phase afterwards.
A breakdown of each meal is as follows:
Breakfast
- Smoothie + Supplements.
- 1 Herbal antimicrobial
- 1 Saccharomyces boulardii
- 1 probiotic
- 1 Digestive enzyme
- 1 Monolaurin
- 1 B vitamin complex
Here’s a guide they created that we've slightly modified to show you how to make the ideal smoothie.
Note: Regarding step 2, if you're in America you can get the supplements or proteins directly from the cleanprogram site, however at the time of writing, they don't do international shipping, so we chose to use a plant based protein and some select superfoods.
Step 1
Choose a liquid
- Coconut milk
- Almond milk
- Coconut water
- Water
Step 2
Choose a Protein / Superfood
- Pea / Hemp Protein
- Super Greens
Superfoods such as:
- Ashwagandha
- Maca
- Lion's Mane
- Mucuna
Step 3
Choose a few ingredients
- Berries (frozen/fresh)
- Handful Greens
- Avocado
- Coconut oil
- Coconut Yoghurt
- Chia Seeds
- Nut Butter (except peanut)
Step 4
Blend and Enjoy
Check out our eBay store to see a longer list of superfood and adaptogen powders to add to your smoothie.
When having a green smoothie (with half an avo, a handful of spinach, some coconut yoghurt and ice) add a teaspoon of our Super Greens blend to super charge it.
If you want to hear from the man himself (Dr Grunger), here is his take on adaptogens.
Lunch + Supps
Main meal of the day, typically a large salad with veggies (80%) with a small amount of meat/fat (20%).
Supps
- 1 Digestive enzyme
- 1 B vitamin complex
Dinner + Supps
Smoothie (if you're really game), soup, or an entree sized salad plus supplements.
Supps
- 1 Herbal antimicrobial
- 1 Saccharomyces boulardii
- 1 probiotic
- 1 Digestive enzyme
- 1 Monolaurin
- 1 B vitamin complex
Note: He also suggests to take a magnesium tablet before bed.
FAQS & TIPS
Q) Can I snack on the Clean Gut
A) Yes. It’s less effective if you do, as you need your digestive system to rest and repair, but if it means sticking to the cleanse then go for it. Choose items from the included list. We like to have a handful of nuts, or cucumber/celery/carrot sticks with home-made hummus.
If you have a sweet tooth, try making some bliss/protein balls and jam them with some latte blends or superfoods to super charge them.
Q) Do I need to take all those supps
A) We are not medical professionals, just advocates for a program that works. Check with a medical professional before doing the program and taking all the supps, especially if your are on medication. The first time I did it, my stomach was destroyed from years of anti-biotics after a near death experience. I was in constant discomfort and did the protocol to the letter, with great results
When I repeat this protocol, for simplicity, as it works for me, I just have a Probiotic, Pre-biotic and digestive enzyme. Again I’m not expert, this is purely what I do.
If you’re going all out and doing this to the letter, take the supplement list from the book to a pharmacist (e.g. at Chemist Warehouse) to get guidance on where to find them and what brand is best.
Q) Where can I get some recipe ideas
If your like me, and you have no creativity when it comes to a detox, check out some of the clean gut recipe ideas that have already been done for you!
https://clean-archive.s3-us-west-1.amazonaws.com/media/files/gut-recipes.pdf
Dr. Junger also has a recipe book called Clean Eats, which is more of a clean eating guide for life. You can use it for inspiration for this cleanse, or as a clean eating recipe book moving forward.
Additional Notes:
Here are some final notes to get you through the program:
- Stay hydrated – drink plenty of filtered water and if you find that too boring get a soda stream and have sparkling water or supercharge your water by having like our detox teas
- Eat in a time restricted window to give your gut a rest. You need at least a 12 hour rest. Aim for an 7am – 7pm and if you shorten that window, even better (I am for 10am – 6pm.
- Plan Plan & Plan – You need to be organised to get through this. Do your shopping in advance. Print your included / not included list and take it with you when you go shopping.
- Do your best – You may have days where you don’t stick to this 100%. Don’t be too hard on yourself. Remember, it’s all about taking consistent small steps towards improving your physical and mental health and you’re on the right path. Don’t go guilting yourself if you slip up now and then. That being said, for this to be most effective you need to stick to it as much as possible.
- Get probiotic foods into your daily diet – like kimchi and sauerkraut
A final thought
It’s bloody hard to make a drastic positive change in life, especially if those around you aren’t supportive (either deliberately or unconsciously). Tell your family and friends what your doing and why. Encourage them to do the same, whether it’s clean eating or just cleaner eating at least when you’re around. It’s easier to do things in a supportive community. Good luck, let us know how you go and we’ll Seeya Latte!
Disclaimer: We are not medical professionals and this is not intended to be a replacement for professional medical diagnosis or treatment for a medical condition. We are just sharing something that we have tried and has worked for us and many others. Before starting a new diet or taking supplements (especially as they can conflict with any medication you are on), you should always consult your doctor/clinician. This blog describes what the authors of the diet recommends, from food to supplements. We are merely summarising it for ease of reference, not prescribing it.
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