Food table do and don't information
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The Excel food guide is ready. Here is a complete summary of everything extracted and compiled from your BugSpeaksยฎ Gut Microbiome Report.
๐ P Jaswik โ Gut Microbiome Food Guide
Download your personalised food table:
P Jaswik Food Guide
Spreadsheet ยท XLSX
The file has 3 sheets:
- Food Guide - Full table of 170 foods with frequency per phase
- Summary - Gut health score, disease risks, pathogens, probiotics
- Do & Don't Quick Guide - Side-by-side at-a-glance reference
Frequency Legend
| Symbol | Meaning | When |
|---|---|---|
| ๐ข Every Day | 1 meal/day | Best foods for your gut |
| ๐ต Every Other Day | 1 meal/2 days | Good foods, in rotation |
| ๐ก Every 3 Days | 1 meal/3 days | Occasional, limited portions |
| ๐ด Avoid | Skip entirely | Harmful to your microbiome right now |
โ KEY DO's (Phase-by-Phase)
Phase 1 (Weeks 1-2) โ Restore: Strict anti-inflammatory. Focus on:
- Daily: Bottle Gourd, Broccoli, Cabbage, Carrot, Cauliflower, Onion, Pumpkin, Tomatoes, Spinach
- Daily spices: Garlic, Turmeric, Cumin Seeds, Mustard Seeds, Coriander Seeds, Ginger
- Fruits: Apple, Banana, Guava, Grapes, Orange, Papaya, Pomegranate
- Grains: Finger Millet, Pearl Millet, Olive Oil, Sunflower Oil
Phase 2 (Weeks 3-10) โ Rebuild: Introduce probiotic-rich foods:
- Yogurt, Kefir, Kimchi, Kombucha, Butter Milk, Sauerkraut (all start Phase 2)
- Egg, Chicken, Fish (Salmon, Rohu, Catla, Tuna, Trout)
- Continue all Phase 1 vegetables and fruits
Phase 3 (Weeks 11-12) โ Maintain:
- Add Tender Coconut, expand fruit and grain variety
- Continue fermented foods and probiotic supplements
๐ซ KEY DON'Ts (All Phases)
| Category | Items to Avoid |
|---|---|
| Processed Foods | Pizza, Burger, Noodles, Pasta, Cakes, Cookies, Crackers, Bread, Pastry, Sandwich - ALL phases |
| Beverages | Carbonated drinks, Distilled alcohol, Milk Shakes, Sugarcane Juice - ALL phases |
| Red Meat (P1) | Beef, Goat, Pork, Sheep, Turkey - AVOID Phase 1 completely |
| Dairy (P1) | Cheese, Paneer, Yogurt, Kefir - AVOID Phase 1; reintroduce P2+ |
| Sugar/Sweets | Artificial sweeteners, Ice Cream, Chocolate (P1-P2) |
| โ Candida diet | High sugar, refined carbs, Beer, Wine, yeast products - Candida overgrowth detected |
Important: Pathogens detected include Candida albicans, C. glabrata, C. tropicalis, Yersinia enterocolitica, and multiple Aspergillus species. This makes Phase 1 anti-fungal/anti-pathogen protocol especially important. Always consult your doctor or nutritionist before implementing changes.
Make a printable shopping list organized by food category
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Your printable shopping list is ready!
P Jaswik Shopping List
PDF Document ยท PDF
What's inside the shopping list
The PDF is organized into 11 colour-coded sections, each with a checkbox column so you can tick off items as you shop:
| Section | Colour | Key highlights |
|---|---|---|
| ๐ฅฆ Vegetables | Green | 38 items โ Tomatoes, Spinach, Onion, Pumpkin (daily priorities) |
| ๐ Fruits | Red | 24 items โ Apple, Guava, Orange, Pomegranate daily; Mango from Phase 2 |
| ๐พ Grains & Millets | Brown | 9 items โ Ragi, Bajra, Kodo Millet preferred over white rice |
| ๐ซ Legumes & Pulses | Tan | 12 items โ Moong Dal, Chana, Cluster Beans (excellent prebiotics) |
| ๐ฟ Spices & Herbs | Teal | 15 items โ Garlic, Turmeric, Cumin daily (anti-fungal, anti-inflammatory) |
| ๐ฅ Nuts & Seeds | Gold | 9 items โ Almonds daily, Walnuts/Sesame every other day |
| ๐ซ Oils & Fats | Amber | 7 items โ Coconut Oil (antifungal), Olive Oil, Ghee |
| ๐ฅ Fermented & Dairy | Blue | 10 items โ START PHASE 2 ONLY: Yogurt, Kefir, Kimchi, Kombucha |
| ๐ Protein (Eggs & Fish) | Teal | 10 items โ AVOID Phase 1: Eggs, Chicken, Salmon, Rohu |
| ๐ Probiotic Supplements | Purple | 9 strains absent in your sample โ consult your doctor |
| ๐ซ Avoid List | Red | 10 categories โ all processed food, alcohol, red meat, fizzy drinks |
Each row shows the item name, frequency (Daily / Every Other Day / Occasional), which phase to start, and a checkbox to tick while shopping.
๐ก Phase 1 tip: Fill your cart almost entirely from the Vegetables, Fruits, Grains, Legumes, Spices, Nuts and Oils sections. Skip dairy, fish, eggs, and fermented products until Phase 2 begins.
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