THE

ULTIMATE
GUT REPAIR
GUIDE

MD. NAIF
 LET'S TALK ABOUT

THE
ULTIMATE
GUT REPAIR
FOR MEN/WOMEN

BY ABC & XYZ

WWW.ABC0XYZ.COM
 CONTENTS
Gut Health: The Key to Your Well-being 03

Smartest Bloat Free FOOD ITEMS 08

Calorie Library 10

pH Balance Plan 29

Gluten Free Plan 33

Low-Fodmap Plan 38

Lactose Free Plan 43

Improve your gut health with XYZ

GUT HEALTH: THE KEY TO

YOUR WELL-BEING

Your gut is more than just a digestive organ. It's a powerful control center
that influences everything from your mood to your decision-making.

A healthy gut can keep you feeling happy and energized, while an
unhealthy one can leave you feeling down and out.

If you or someone you care about is struggling with gut problems, you're
not alone. I've helped thousands of people overcome these issues over
the years, and I've learned that one common factor is a lack of
motivation.

But the real problem isn't a lack of motivation; it's a lack of trust in the
process.

To improve your gut health, you need a clear direction. By following the
right plan, you can regain control of your body and start feeling better.
Improve your gut health with XYZ

ROADMAP TO NAVIGATE YOUR GUT

REPAIR JOURNEY:
Variety at your Fingertips:
This manual offers four distinct diet plans tailored to address different gut
issues. Each plan provides four options for every meal, giving you incredible
variety. You deserve the same personalized experience offered to clients at
XYZ.

Listen to Your Gut:

Remember, your gut is a dynamic ecosystem that readily adapts. We'll
leverage this adaptation ability to work magic. So, no matter which diet plan
you choose, feel free to personalize it based on:
Maintenance Calories: All plans currently provide 1400 calories and
100gm protein. Hold off on increasing protein for now, let's focus on gut
health first. You can adjust the calorie count based on your specific needs.
Use the provided link to calculate your macros and maintenance calories.
https://www.musclehacking.com/calorie-calculator/

Focus on Gut Health First:

Your priority right now is to address gut issues. Let's tackle this first before
focusing on weight loss or muscle gain. Trying to do both simultaneously will
only complicate things.

Food Choices:
The No Bloat Food Library within the manual offers a comprehensive list of
alternative food options you can swap into your diet plan. Explore this
resource carefully, it's packed with helpful information.
Consistency is Key:
Once you've chosen your food items and adjusted the calorie count, commit
to the plan for a full six days. This allows your gut to leverage its dynamic
adaptation ability and heal itself.
Scheduled Cheat Day:
On the seventh day, indulge in a "cheat day" or meal. This helps your gut reset
and reduces stress levels. Listen to your body's needs, enjoy the day (avoid
alcohol if possible), and then get back on track with the plan.
Let's get started!
Improve your gut health with XYZ

GUT ISSUES: A CLOSER LOOK AT

SELF-CREATED PROBLEMS
Tight Pants Syndrome:
Wearing excessively tight clothing can put pressure on your abdomen and
intestines, leading to heartburn, acid reflux, and abdominal discomfort.

Artificial Sweeteners:
Artificial sweeteners can disrupt your gut microbiota and worsen
symptoms for those with bowel diseases.
Opting for foods free of additives, including emulsifiers, artificial
sweeteners, preservatives, flavors, and others, can alleviate overall IBS
symptoms.

FODMAPs:
FODMAPs are poorly absorbed carbohydrates that can cause
gastrointestinal distress.
A low-FODMAP diet temporarily reduces FODMAP intake, followed by
gradual reintroduction, as we'll discuss later.

Low Fiber Intake:

Consuming less fiber, often due to a diet heavy in processed foods, is a
growing concern.
Insoluble fiber, found in wheat bran and certain fruits and vegetables, is
beneficial for digestive health.

Unhealthy Food Choices:

Chronic consumption of highly processed, salty, sugary, and fatty foods
can contribute to gut issues. Many individuals suffering from gut
problems may have a history of excessive junk food consumption. Our
popular recipe book offers delicious and healthy meal options to help you
make a positive change.
Other Triggers:
Coffee, spicy foods, excessive alcohol, and mental stress can all
contribute to gut problems.
Acidic foods like soft drinks, concentrated fruit juices, and pickles can
also irritate the gut.
The caffeine and acid content in coffee and tea can be problematic for
some.
Improve your gut health with XYZ

FODMAP

UNDERSTANDING FODMAPS AND A

LOW-FODMAP DIET
What are FODMAPs? Why Follow a Low-FODMAP Diet?

FODMAPs are a group of When FODMAPs reach the large

carbohydrates that can be difficult for intestine, they can:
some people to digest. They include 1. Attract excess water: This can lead
fermentable oligosaccharides, to bloating and diarrhea.
disaccharides, monosaccharides, and 2. Increase gas production: The
polyols. bacteria in your intestines may
produce more gas when breaking
down FODMAPs.
While these effects may not bother
everyone, individuals with irritable
bowel syndrome (IBS) or other
digestive conditions often find relief by
following a low-FODMAP diet.

Low-FODMAP Food Examples:

Here are some examples of foods that are generally low in FODMAPs:
Grains: White rice, quinoa, cornmeal, and certified gluten-free oats.
Dairy Alternatives: Rice milk, almond milk, and coconut milk.
Proteins: Chicken, goat, well-cooked meats, fish, eggs, tempeh, tofu, and
certain nuts and seeds.
Fruits: Grapes, oranges, strawberries, blueberries, raspberries, pineapple,
honeydew melon, cantaloupe, kiwi, limes, starfruits, melon, grapefruit.
Vegetables: Zucchini, cucumbers, eggplant, squash, potatoes, celery,
carrots, bell peppers, bean sprouts, radishes, kale, spinach, green beans,
carrots, capsicum, lettuce, tomato.
Others: Canola and olive oils, dark chocolate, maple syrup, brown sugar,
and simple table sugar.
SUPPLEMENTS
The supplements mentioned below can help you to reduce some of your symptoms.
[Note: Always start with the low dosage and make sure you discuss it with your
doctors as well]

Supplement
How it works Dosage Purchase link
name

Probiotics have also proven beneficial in

IBS patients by slowing down the transit
time of the colon, reducing the average
1-2 Tablets ( 5-50 billion
Probiotics number of bowel movements per day,
CFU’s per tablet)
improving stool consistency, overall
symptoms, and above all, the quality of life
in these patients.

The main medicinal role of peppermint is

due to its muscle relaxing properties in the
stomach and intestinal tract, and internal 150-750mg of the oil
Peppermint
usage of peppermint appears to be able to daily in 2-3 divided doses
speed up the early phase of digestion in the
stomach while reducing colonic motility.

It is used as a strong laxative and as a

substance to improve gastrointestinal 50-60 mL × 2 times/day
Aloe vera
motility and have anti-inflammatory, and per os
anti-ulcerative benefits.

Glutamine supplementation reduces

5 grams to 15grams per
L-Glutamine intestinal permeability and alters the
day.
composition of the gut microbiota.

On the lower end of

dosing, 5g of psyllium is
It traps water in the intestine increasing taken once with meals
Psyllium
stool water, easing defaecation and alongside some form of
husk
positively affects gut microbiome. liquid (200mL of water or
more) and can betaken at
every meal if desired.

Supporting gut health, relieving anxiety,

Magnesium
improving sleep quality, increasing energy 350-420mg per day.
glycinate
levels, and reducing inflammation.

Betaine HCI may support the stomach's

digestive capacity. Pepsin is an enzyme
Betain HCL 350mg-
Pepsin + produced by the body to digest protein-
750mg/day.
betain HCL containing foods in the stomach. Pepsin
Pepsin-250,000 fcc units
works in conjunction with stomach acid to
support protein digestion.

It has analgesic effects, regulates

gastrointestinal tract motility, and may
influence abdominal distention. Melatonin
Melatonin is a neuroendocrine hormone that regulates 2-5mg per day
sleep and circadian rhythm, and is also
produced in the gastrointestinal tract,
where it influences gut motility.
SMARTEST BLOAT
FREE FOOD ITEMS

oats rice
blueberry

whey
kiwi breast

bread Lactose free milk melon

egg banana
tofu
 = FOODS THAT YOU CAN CONSUME, =FOODS THAT YOU CANNOT CONSUME

NOTE:

THESE AND ARE SUBJE CTIVE TO THE PROBLEM THAT YOU ARE FACING.
CALORIE LIBRARY
Some food items are with estimated values to guide you with best possible calorie
calculation.
Calorie library

Some food items are with estimated values to guide you with best possible calorie
calculation.
Calorie library

Some food items are with estimated values to guide you with best possible calorie
calculation.
Calorie library

Some food items are with estimated values to guide you with best possible calorie
calculation.
Calorie library

Some food items are with estimated values to guide you with best possible calorie
calculation.
Calorie library

Some food items are with estimated values to guide you with best possible calorie
calculation.
Calorie library

Some food items are with estimated values to guide you with best possible calorie
calculation.
Calorie library

Some food items are with estimated values to guide you with best possible calorie
calculation.
Calorie library

Some food items are with estimated values to guide you with best possible calorie
calculation.
Calorie library

Some food items are with estimated values to guide you with best possible calorie
calculation.
Calorie library

Some food items are with estimated values to guide you with best possible calorie
calculation.
Calorie library

Some food items are with estimated values to guide you with best possible calorie
calculation.
Calorie library

Some food items are with estimated values to guide you with best possible calorie
calculation.
Calorie library

Some food items are with estimated values to guide you with best possible calorie
calculation.
Calorie library

Some food items are with estimated values to guide you with best possible calorie
calculation.
Calorie library

Some food items are with estimated values to guide you with best possible calorie
calculation.
Calorie library

Some food items are with estimated values to guide you with best possible calorie
calculation.
Calorie library

Some food items are with estimated values to guide you with best possible calorie
calculation.
Calorie library

Some food items are with estimated values to guide you with best possible calorie
calculation.
Meal 1-
A.a) 50g Raw Oats + 200g Epigamia Greek Yoghurt + 80g Banana / 100g Apple
(OATMEAL)
OR
b) 200g Epigamia Greek Yoghurt + 1 Scoop Whey + 100g Banana
+ 150g Melons (PROTEIN FRUIT CUSTARD)
OR
c) 100g Chicken Breast + 50g Raw Rice + 5g Ghee (CHICKEN RICE)
OR
d) 120g Chicken Breast + 150g Sweet Potato + Veggies + 100g Banana
/ 200g Apple / 250g Melons (CHICKEN WITH SWEET POTATO & FRUITS)
Meal 2-
A.a) 50g Raw Oats + 150g Epigamia Greek Yoghurt + 100g Banana + 150g Melons
(OATMEAL)
OR
b) 200g Epigamia Greek Yoghurt + 1 Scoop Whey + 120g Banana
+ 200g Melons (PROTEIN FRUIT CUSTARD)
OR
c) 120g Chicken Breast + 55g Raw Rice + 5g Ghee (CHICKEN RICE)
OR
d) 150g Chicken Breast + 150g Sweet Potato + Veggies + 100g Banana
/ 200g Apple / 250g Melons (CHICKEN WITH SWEET POTATO & FRUITS)
Meal 3-
A.a) 150g Epigamia Greek Yoghurt + 80g Banana / 100g Apple / 150g Melons
(YOGHURT WITH FRUITS)
OR
b) 1 Scoop Whey + 50g Sweet Potato (WHEY & SWEET POTATO)
OR
c) 100g Chicken Breast + Veggies (Green Beans / Broccoli) (CHICKEN SALAD)
OR
d) 1 Scoop Whey + 150g Melons / 100g Apple / 70g Banana (WHEY & FRUITS)
Meal 4-
A.a) 50g Raw Oats + 150g Epigamia Greek Yoghurt + 100g Banana + 100g Melons
(OATMEAL)
OR
b) 150g Epigamia Greek Yoghurt + 1 Scoop Whey + 120g Banana
+ 200g Melons (PROTEIN FRUIT CUSTARD)
OR
c) 120g Chicken Breast + 50g Raw Rice + 5g Ghee (CHICKEN RICE)
OR
d) 120g Chicken Breast + 150g Sweet Potato + Veggies + 100g Banana
/ 200g Apple / 250g Melons (CHICKEN WITH SWEET POTATO & FRUITS)
Meal 1-
A.a) 70g Raw Besan + Veggies + 10g Mix Nuts + 10g Ghee / Oil (BESAN CHILLA)
OR
b) 300g Milk + 1 Scoop Whey + 100g Banana (BANANA SHAKE)
OR
c) 3 Whole Eggs + 30g Cheese Mozzarella + Veggies + 10g Mixed Nuts + 5g Ghee
(CHEESE OMELETTE)
OR
d) 50g Raw Gluten Free Pasta + 80g Chicken Breast + 20g Cheese Mozzarella
+ Veggies + 5g Ghee / Oil (CHICKEN CHEESE PASTA)
OR
e) 70g Chicken Breast + 80g Gluten Free Bread + Veggies + 15g Cheese Mozzarella
+ 5g Ghee / Oil (SANDWICH)
Meal 2-
A.a) 45g Raw (Lentils / Rajma / Chole) + 40g Raw (Oat Flour / Corn Flour / Rice)
+ 100g Epigamia Greek Yoghurt / 120g Curd / 100g Tofu + 5g Ghee / Oil
(DAL ROTI / RAJMA RICE)
OR
b) 120g Any Home Cooked Sabzi / 60g Paneer + 40g Raw (Oat Flour / Rice)
/ Cooked (80g Roti / 120g Rice) + 1 Scoop Whey (SABZI ROTI)
OR
OR
c) 2 Whole Eggs + 40g Raw Rice + Veggies + 5g Ghee + 100g Epigamia Greek
Yoghurt / 120g Curd (EGG FRIED RICE)
OR
d) 100g Chicken Breast + 50g Raw Rice + 5g Ghee (CHICKEN RICE)
OR
e) 50g Raw Gluten Free Pasta + 70g Chicken Breast + 20g Cheese Mozzarella
+ Veggies + 5g Ghee (CHICKEN CHEESE PASTA)
Meal 3-
A.a) 80g Banana / 100g Apple/ 100g Mango / 150g Melons / 120g Papaya
(FRUITS)
OR
b) 10g Mixed Nuts
OR
c) 20g Makhaane
OR
d) 50g Corns
OR
e) 100g Milk + Stevia (TEA / COFFEE)
Meal 4-
A.a) 40g Raw (Lentils / Rajma / Chole) + 40g Raw (Oat Flour / Corn Flour / Rice)
+ 100g Epigamia Greek Yoghurt / 120g Curd / 100g Tofu + 5g Ghee
(DAL ROTI / RICE)
OR
b) 25g Peanut Butter + 60g Gluten Free Bread / 40g Rice Cakes + 1 Scoop Whey
(BREAD BUTTER)
OR
c) 3 Whole Eggs + 100g Potato + Veggies + 10g Mixed Nuts + 5g Ghee / Oil
(OMELETTE WITH MASHED POTATOES)
OR
d) 100g Chicken Breast + 60g Raw Rice + 5g Ghee / Oil (CHICKEN RICE)
OR
e) 70g Chicken Breast + Veggies + 1 Whole Eggs + 50g Raw Rice + 5g Ghee
(CHICKEN EGG FRIED RICE)
Meal 5-
A.a) 50g Ice Cream / 20g Any Chocolate
OR
b) 100g Epigamia Greek Yoghurt Flavoured / 200g Curd
OR
c) 200g Milk + Stevia (TURMERIC MILK)
OR
d) 20g Mixed Nuts
OR
e) 1 Scoop Whey
Meal 1-
A.a) 55g Raw (Oats / Gluten Free Pasta) + 50g Tofu + 40g Cheese Mozzarella
+ Veggies + 5g Oil (Olive / Rice Bran) (CHEESE MASALA OATS / PASTA)
OR
b) 50g Raw Oats + 150g Almond Milk + 1 Scoop Whey + 5g Mix Nuts
+ 80g Banana / 100g Blueberries (PROTEIN OATS)
OR
c) 3 Whole Eggs + 40g Cheese Mozzarella + Veggies + 10g Oil (Olive / Rice Bran)
(CHEESE OMELETTE)
OR
d) 50g Raw Gluten Free Pasta + 80g Chicken Breast + 20g Cheese Mozzarella
+ Veggies + 5g Oil (Olive / Rice Bran) (CHICKEN CHEESE PASTA)
OR
e) 70g Chicken Breast + 80g Gluten Free Bread + Veggies + 15g Cheese Mozzarella
+ 5g Oil (Olive / Rice Bran) (SANDWICH)
Meal 2-
A.a) 50g Tofu + Veggies + 60g Raw Rice + 40g Cheese Mozzarella + 5g Oil (Olive / Rice
Bran)
(TOFU FRIED RICE)
OR
b) 50g Raw Rice + 1 Scoop Whey + 10g Mixed Nuts + 80g Banana / 100g Berries
(PROTEIN CREAM OF RICE)
OR
c) 2 Whole Egg + 50g Raw Rice + 20g Cheese Mozzarella + Veggies + 5g Oil (Olive / Rice
Bran)
(CHEESY EGG FRIED RICE)
OR
d) 100g Chicken Breast + 50g Raw Rice + 5g Oil (Olive / Rice Bran) (CHICKEN RICE)
OR
e) 50g Raw Gluten Free Pasta + 70g Chicken Breast + 20g Cheese Mozzarella
+ Veggies + 5g Oil (Olive / Rice Bran) (CHICKEN CHEESE PASTA)
Meal 3-
A.a) 200g Almond Milk + Stevia (TEA)
OR
b) 10g Walnuts
OR
c) 100g Pine Apple / 100g Grapes / 100g Blue Berries / 200g Melons (FRUITS)
OR
d) 15g Makhaane
OR
e) 10g Dark Chocolate
Meal 4-
A.a) 50g Tofu + Veggies + 50g (Quinoa / Rice) + 40g Cheese Mozzarella
+ 5g Oil (Olive / Rice Bran) (TOFU CHEESY QUINOA)
OR
b) 25g Peanut Butter + 60g Gluten Free Bread / 40g Rice Cakes + 1 Scoop Whey
(BREAD BUTTER)
OR
c) 3 Whole Eggs + 100g Potato + Veggies + 20g Cheese Mozzarella
+ 5g Oil (Olive / Rice Bran) (CHEESE OMELETTE WITH MASHED POTATOES)
OR
d) 100g Chicken Breast + 60g Raw Rice + 5g Oil (Olive / Rice Bran) (CHICKEN RICE)
OR
e) 70g Chicken Breast + Veggies + 1 Whole Eggs + 50g Raw Rice
+ 5g Oil (Olive / Rice Bran) (CHICKEN EGG FRIED RICE)
Meal 5-
A.a) 1 Scoop Whey
OR
b) 15g Walnuts
OR
c) 200g Pine Apple / 150g Grapes / 150g Blue Berries / 300g Melons
(FRUITS)
OR
d) 50g Ice Cream (LACTOSE FREE)
OR
e) 20g Dark Chocolate
Meal 1-
A.a) 70g Raw Besan + Veggies + 10g Mix Nuts + 10g Ghee / Oil (Olive / Rice Bran)
(BESAN CHILLA)
OR
b) 50g Raw Oats + 150g Almond Milk + 1 Scoop Whey + 80g Banana + 5g Mix Nuts
(PROTEIN OATS)
OR
c) 3 Whole Eggs + 40g Brown Bread + Veggies + 10g Mixed Nuts + 5g Ghee / Oil
(BREAD OMELETTE)
OR
d) 70g Chicken Breast + 1 Whole Eggs + 70g Tortillas + 5g Ghee + 20g Ketch Up
(CHICKEN EGG WRAP)
OR
e) 80g Chicken Breast + 80g Brown Bread + Veggies + 20g Ketch Up + 5g Ghee /
Oil
(SANDWICH)
Meal 2-
A.a) 40g Raw (Lentils / Rajma / Chole) + 40g Raw(Atta / Rice) + 100g Tofu + 5g Ghee / Oil
(DAL ROTI & SABZI)
OR
b) 50g Raw (Pasta / Poha) + Veggies + 10g Mix Nuts + 5g Ghee + 1 Scoop Whey
(MASALA POHA / PASTA)
OR
c) 150g Any Home Cooked Sabzi + 40g Raw (Atta / Rice) / Cooked (80g Roti
/ 120g Rice) + 3 Egg Whites (SABZI ROTI)
OR
d) 100g Chicken Breast + 50g Raw (Atta / Rice) + 5g Ghee (CHICKEN ROTI / RICE)
OR
e) 70g Chicken Breast + 70g Burger Bun + 20g Ketch Up + Veggies + 5g Ghee / Oil
(CHICKEN BURGER)
Meal 3-
A.a) 80g Banana / 100g Apple/ 100g Mango / 150g Melons / 120g Papaya
(FRUITS)
OR
b) 10g Mixed Nuts
OR
c) 20g Makhaane
OR
d) 50g Corns
OR
e) 10g Any (Chocolate / Biscuits / Chips)
Meal 4-
A.a) 45g Raw (Lentils / Rajma / Chole) + 40g Raw (Atta / Rice) + 100g Tofu
+ 5g Ghee / Oil (DAL ROTI / RAJMA RICE)
OR
b) 120g Any Home Cooked Sabzi + 40g Raw (Atta / Rice) / Cooked (80g Roti
/ 120g Rice) + 1 Scoop Whey (SABZI ROTI)
OR
c) 3 Whole Eggs + 40g Brown Bread / 50g Cooked Roti + Veggies + 20g Ketch Up
+ 5g Ghee / Oil (BREAD OMELETTE & EGG ROLL)
OR
d) 80g Chicken Breast / 100g Tuna Fish + 60g Raw (Atta / Rice) + 5g Ghee / Oil
(CHICKEN ROTI / RICE)
OR
e) 60g Raw Pasta + Veggies + 20g Ketch Up + 80g Chicken Breast + 5g Ghee / Oil
(CHICKEN MASALA PASTA)
Meal 5-
A.a) 100g Epigamia Greek Yoghurt Flavoured
OR
b) 20g (Mixed Nuts / Chocolate)
OR
c) 35g Protein Bar (1 Serving)
OR
d) 10g Peanut Butter + 20g Brown Bread (BREAD BUTTER)
OR
e) 1 Scoop Whey