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7 DAY REGIME FOR A HEALTHY GUT AND A WHOLESOME LIFESTYLE



You must have heard the term “Love your gut” but do you know what it’s really all about? Well, the gut is actually like your second brain! A healthy gut is a sign of a healthy individual. It is the home to 70 percent of your immunity! Hence, the vitality of your immune system depends on what’s happening in your gut.

The most basic consequence of a good gut is that it improves digestion. But, there’s a lot more to it than just processing food. A good gut can: 1. Improve overall heart health
2. Reduce risk of colon cancer
3. Improve your sleep cycle
4. Lighten up your mood by releasing feel-good neurotransmitters.

On the other hand, a disruption or over power of the bad bacteria in your gut to lead to

1. Multiple diseases
2. High cholesterol
3. Irritable bowel syndrome
4. Chronic kidney diseases
5. Obesity

It is believed that a bad gut can also lead to an emotional imbalance and result in anxiety, depression, autism spectrum disorder, and chronic pain. By now you must have understood why the gut is so important for overall health. So the next question that pops in your mind is ‘How do I improve my gut?’ The best case practice is to eat healthy and wholesome food.

1. First is probiotics that help in increasing the immunity and that results in more good bacteria (these are typically your dairy products and some vegetables).
2. Second is prebiotics that are basically a food source for probiotics that helps in easing the calcium intake and also boosts the growth of good bacteria (typically food in fruits, vegetables, and whole wheat food).



“Just cut down on your meals to stay fit” is the biggest myth ever. Instead, all you have to do is divide your meals into smaller portions over seven parts throughout the day (and obviously avoid eating junk food). Here is a structure that you can follow:

Meal 1: 10 minutes after waking up
Meal 2: Within an hour of waking up
Meal 3: Breakfast
Meal 4: Mid-afternoon
Meal 5: Lunch
Meal 6: Evening snack
Meal 7: Dinner

To help you in this process of a healthy gut, our top nutritionists have worked together and made this 7 day regime. It has been tried and tested and has proven to be very effective and wholesome. There are probiotic and prebiotic foods that will boost the good-gut bacteria count.

Things To Remember Before Starting:
  1. After an hour of having dinner, do a normal walk for 10 minutes or sit on Vajrasana for 2-3 minutes or maximum you can.
  2. Don’t give long gaps between meals.
  3. Sleep 7-8 hours daily (beauty sleep is important).
  4. Stay hydrated, drink lots of water.
  5. If you have hypothyroidism, replace flax seeds with black sesame seeds.
Now that you have all the information, let’s get this wholesome journey started. Just stick to the schedule and you are sure to see a difference.

Monday



M1: 1 glass warm/hot water + 5 presoaked munakas
M2: 1 cup elaichi or tulsi chai made with less milk + 1 whole wheat rusk/ khakhra chips
M3: Banana shake + Idlis with homemade chutney
M4: One bowl papaya with a tsp of chia or sabja seeds on top/ One glass bael fruit juice
M5: Roti + Seasonal vegetable + Dal
M6: One cup tea/ Mild coffee/ Green tea + Green chutney toast with flax seeds on top
M7: Roti + Seasonal vegetable/ Curry

Tuesday



M1: 1 glass warm/hot water + 5 presoaked munakas
M2: 1 cup elaichi or tulsi chai made with less milk + 1 whole wheat rusk/ khakhra chips
M3: Mango shake + Vegetable oats
M4: One bowl papaya with a tsp of chia or sabja seeds on top/ One glass bael fruit juice
M5: Daliya/ Vegetable dal khichdi
M6: One cup tea/ Mild coffee/ Green tea + Homemade bhelpuri (Murmura/chana/onion/tomato/tsp flax seeds)
M7: Ragi cheela stuffed with vegetables

Wednesday



M1: 1 glass warm/hot water + 5 presoaked munakas
M2: 1 cup elaichi or tulsi chai made with less milk + 1 whole wheat rusk/ khakhra chips
M3: Banana shake + 1 onion non-fried paratha
M4: One bowl papaya with a tsp of chia or sabja seeds on top/ One glass bael fruit juice
M5: Roti + Seasonal vegetable + Dal
M6: One cup tea/ Mild coffee/ Green tea + Low oil poha with 1 tsp flax seeds on top
M7: Roti + Seasonal vegetable/ Curry

Thursday



M1: 1 glass warm/hot water + 5 presoaked munakas
M2: 1 cup elaichi or tulsi chai made with less milk + 1 whole wheat rusk/ khakhra chips
M3: Mango shake + Vegetable uttapam
M4: One bowl papaya with a tsp of chia or sabja seeds on top/ One glass bael fruit juice
M5: Daliya/ Vegetable dal khichdi
M6: One cup tea/ Mild coffee/ Green tea + Green chutney toast with flax seeds on top
M7: Ragi cheela stuffed with vegetables

Friday



M1: 1 glass warm/hot water + 5 presoaked munakas
M2: 1 cup elaichi or tulsi chai made with less milk + 1 whole wheat rusk/ khakhra chips
M3: Badam and elaichi milk/ Thandai + Vegetable oats
M4: One bowl papaya with a tsp of chia or sabja seeds on top/ One glass bael fruit juice
M5: Vegetable sabudana khichdi
M6: One cup tea/ Mild coffee/ Green tea + Homemade bhelpuri (Murmura/chana/onion/tomato/tsp flax seeds)
M7: Roti + Seasonal vegetable/ Curry

Saturday

M1: 1 glass warm/hot water + 5 presoaked munakas
M2: 1 cup elaichi or tulsi chai made with less milk + 1 whole wheat rusk/ khakhra chips
M3: Banana shake + 1 boiled aloo non-fried paratha
M4: One bowl papaya with a tsp of chia or sabja seeds on top/ One glass bael fruit juice
M5: Steamed rice + Dal/ Light curry
M6: One cup tea/ Mild coffee/ Green tea + Low oil poha with 1 tsp flax seeds on top
M7: Ragi cheela stuffed with veggies

Sunday



M1: 1 glass warm/hot water + 5 presoaked munakas
M2: 1 cup elaichi or tulsi chai made with less milk + 1 whole wheat rusk/ khakhra chips
M3: Thandai/ Badam elaichi milk + Homemade pav bhaji
M4: One bowl papaya with a tsp of chia or sabja seeds on top/ One glass bael fruit juice
M5: Meal of your choice
M6: One cup tea/ Mild coffee/ Green tea + Green chutney toast with flax seeds on top
M7: Drumstick veg + jeera aloo + Wheat roti

Congratulations on successfully completing the 7 day regime for a healthy gut. Hope you feel rejuvenated and motivated to carry on this healthy lifestyle to continue to look and feel wholesome inside-out.