Phase 1: Cleanse & Soothe (Days 1-7)
Objective: Eliminate irritants, reduce inflammation, initiate microbiome rebalancing.
❌ Elimination: gluten, dairy products, refined sugars, alcohol, tobacco, additives
✅ Anti-inflammatory foods: turmeric, ginger, olive oil, sardines, cooked vegetables
- Restorative teas: chamomile, lemon balm, ginger, green tea
- Gentle saline cure (warm water + non-iodized salt + lemon) on empty stomach 1x/day
- Abdominal breathing & heart coherence 5 min morning/evening
Phase 2: Nourish & Repair (Days 8-14)
Objective: Strengthen the intestinal mucosa and nourish the good bacteria.
- Homemade broths (chicken, vegetables, ginger) rich in glutamine
- Gentle fibers: sweet potato, zucchini, carrot, banana, gluten-free oats
- Natural probiotics: kefir, sauerkraut, enriched plant yogurt
- Supplements (if validated by a professional): glutamine, zinc, quercetin, omega-3
- Daily follow-up via interactive form (symptoms, transit, energy)
Phase 3: Strengthen & Stabilize (Days 15-21)
Objective: Consolidate the intestinal barrier and install a durable routine.
- Prebiotic-rich menus: garlic, onion, leek, Jerusalem artichoke, artichoke
- Homemade green juices (celery, cucumber, apple, ginger)
- Gentle physical activity: walking, yoga, stretching
- Education: brochure on microbiome and healing foods
- Final assessment: transit, energy, mood, perceived inflammation
Professional Support
This program provides a systematic approach to healing intestinal "holes" in 21 days. For personalized guidance and monitoring, consult with a qualified healthcare professional who can adapt the recommendations to your specific needs.
Warm regards,
Dr. Said-Alaoui Moulay Abdellah and the Family Clinic Team