🌿 7-Day Gut Health Coaching Plan
Focus: Reduce gut stress, support digestion, and rebuild microbial balance
Daily Time Needed: ~15–30 min total
🌞 Daily Morning Ritual (5–10 min)
✅ Drink a full glass of warm water with a squeeze of lemon (supports digestion + hydration)
✅ Take 3 deep belly breaths to kick-start the parasympathetic (“rest & digest”) system
✅ Optional: light stretching or a short walk
🍽️ Midday Habit: Gut-Friendly Eating
Each day, aim to do at least 1 of the following:
🥬 Add a fermented food (sauerkraut, kefir, kimchi, plain yogurt, miso)
🌾 Add a prebiotic food (cooked oats, bananas, asparagus, onions, garlic)
🥣 Eat a simple, cooked meal (soups, stews, steamed veggies — easier to digest)
💧 Chew slowly, eat mindfully — no screens or stress while eating
🌙 Evening Wind-Down (5–10 min)
✅ Herbal tea (chamomile, ginger, or peppermint)
✅ Reflect: “How did my gut feel today?”
✅ Optional: light yoga poses for digestion (child’s pose, supine twist, knees-to-chest)