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

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      Tomato purée

      Tomato ketchup

      Peppers (bell) – red, green, yellow and orange

      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) – 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

      If you have a fat tummy, love handles or ‘man boobs’, you are not alone. Look around you. The characteristic paunch is extremely common. It gets worse as you get older, and is virtually impossible to shift through diet and exercise. What if this unshiftable belly is caused by twenty years of wheat overload? There’s new thinking that suggests that wheat could be the primary cause of your inflated belly and bloating.

       Why avoid wheat?

      Not all carbs are the same. Starchy or complex carbs such as rice, oats and potatoes release their energy more slowly than sugar, which is a simple carbohydrate. But isn’t wheat a complex carbohydrate? Yes. But it has unique properties that actually make it release its energy at the same rate as sugar.

      Think about how much wheat you eat daily. It’s probably part of every meal. And if you have a snack it’s likely to be present there too. Could the problem be wheat overload? We know that wheat cannot be fully digested and may cause small tears to appear in the intestines.

       Cut out wheat entirely

      As wheat is in so much of the food you eat you’ll need to start looking at the packaging of every food you buy. Even better, stick to whole, natural foods which don’t come in a packet, and get back to basics with your cooking.

       Foods to avoid

      Bread

      Cake

      Biscuits

      Pastries

      Pies

      Crackers

      Pitta or wraps

      Beer

      Malt or malt extract

      Pasta

      Noodles

      Pancakes

      Breakfast cereals

      Barley

      Rye

      Bulgur wheat

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