The 21-Day Gut-Calming Food Plan
Stop guessing what to eat. Follow a simple 21-day, anti-inflammatory food plan designed to calm bloating, stomach stomach pain, acid reflux, diarrhea, and constipation—without complicated meal planning.
This plan will help you:
- Reduce IBS and digestive discomforts by 70% or more in just 2-3 weeks.
- Identify the foods that trigger your symptoms.
- Identify the foods you can tolerate so you can eat with confidence.
- Plan meals and snacks without worrying about how they will make you feel.
- Incorporate some lifestyle strategies that help ease digestion.
- Reintroduce some of the foods that you initially took out so you can nourish your body properly and have flexibility with your diet.
Because when your stomach doesn’t hurt and your bowel movements are predictable...
- You’ll be more confident and comfortable in your body and clothes
- You'll plan your morning routine and the rest of your day based on what YOU want to do, not based on how your digestive is feeling
- You'll spend time doing things you enjoy like spending time with family and friends, personal development, travel, hiking, exercise, and so much more!
- You'll sleep comfortably without the bloat, reflux, or the pain and wake up energized and ready for the day
- You'll go about your days without anxiety or fear of what might happen if you eat certain things or whether there's a bathroom nearby
- You’ll be more confident and comfortable in your body and clothes
- You'll plan your morning routine and the rest of your day based on what YOU want to do, not based on how your digestive is feeling
- You'll spend time doing things you enjoy like spending time with family and friends, personal development, travel, hiking, exercise, and so much more!
- You'll sleep comfortably without the bloat, reflux, or the pain and wake up energized and ready for the day
- You'll go about your days without anxiety or fear of what might happen if you eat certain things or whether there's a bathroom nearby
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Testimonials
“I no longer have urgency, stomach pain, cramps, or bloating. My morning gym routine has returned to normal. I tolerate food when I go out and I have no worries about needing to stop often on road trips. My life is completely back to normal after several years of discomfort and bouts of diarrhea after meals out”
Catlin B.
“I struggled with constipation, muscle pain, acne, bloating, gas, and stomach pain. c6cMost of the symptoms I struggled with are completely gone. I know myself better and I understand how maintaining a healthy lifestyle can help so much!”
Lama A.
“I know what full and hungry feel like. I’m enjoying all the food. I realized how uncomfortable my body feels after eating junk food now that I know what eating healthy and clean feels like. I enjoyed challenging myself, which helped me in many things in life, even in organizing.”
Mari A.
What’s included:
- Foods to Eat list
- Foods to Avoid list
- Grocery Shopping list
- How to tweak the plan based on your symptoms (for acid reflux and diarrhea vs. constipation)
- Commercial products you can buy and use to make the meal planning easier
- A 4-day meal plan that you can easily repeat or adjust based on your schedule and your family needs
- 35+ recipes that you can rotate
- Easy-to-follow short videos that explain what you need to do and how to be successful on the plan
- Tools and strategies that help calm your nervous system and shift to rest-and-digest
- Tools to help you track your progress
- Instructions on how to reintroduce some of the foods from the Avoid List so you can expand your diet and have more food freedom
- Information on tests you may need and what to do next to uncover the root causes and fully repair and restore your digestive function
You’ll have IMMEDIATE access to all the material you need. You don’t have to wait weeks for modules to be released. Start your plan NOW!
This plan is for you if:
- Want to get rid of bloating, gas, indigestion, stomach pain, cramping, excessive burping, acid reflux, diarrhea, or constipation.
- You’re looking for information on foods to eat that will not trigger your symptoms.
- You’re busy and want a quick guide with recipes to get you started. You don’t want to spend hours studying.
- You’re not looking for advanced testing or a comprehensive program just yet. You’d like to try changing your diet on your own first.
- You live anywhere in the world. The lists and recipes include foods found in most countries. (There’s a small section where I share optional products found in the US that may or may not be available in your country. You can get results and follow the program without these foods)
Hey there! Let me introduce myself!
My name is Nour Zibdeh (MS. RDN. CLT). I’ve been helping people for more than 14 years overcome digestive, inflammatory, and autoimmune conditions. I’ve worked with hundreds of people who struggled with IBS, SIBO, gas, bloating, stomach pain, acid reflux, diarrhea, loose stool, constipation and other symptoms.
I know how physically and emotionally draining these symptoms can be and how they can prevent you from doing the things you love.
If you’re frustrated about food and find it difficult to know what to eat and how to cook simple meals that won’t aggravate your symptoms, the 21-Day Gut-Calming Food Plan is the right plan for you!
This plan is not for you if:
- You want a personalized food and supplement plan, private coaching, email or chat support, or testing. That’s offered in my one-to-one coaching program. Click HERE to read about working with me privately.
- You’re not willing to make any changes to your diet. It’s a food-based plan and success requires a little bit of meal planning and preparation.
Frequently Asked Questions
What is the 21-Day Gut-Calming Food Plan?
It’s a diet and lifestyle based plan that will teach you which foods to eat, which ones to avoid, and how to prepare meals and snacks to reduce gas, bloating, stomach pain, diarrhea, constipation, or acid reflux. Because there are no supplements or tests included, this plan can be followed from any country or region in the world.
How can the plan help with all of these symptoms?
These symptoms are often connected, and people tend to struggle with several of them at the same time. For example, many people I worked with got relief from acid reflux once their constipation or excessive burping resolved. The foods that trigger diarrhea are similar to those that trigger gas and bloating. And many times, people can experience alternating diarrhea and constipation. I make suggestions inside the plan on how to tailor it for your own symptoms.
Is this a course? What does it include?
It’s pre-recorded videos and printable material, and you’ll have immediate access to everything you need to get started. You’ll even have lifetime access to any updates or changes that I make in the future. You can start the plan now or after the holidays–you get to decide when. I organized the material in a step-by-step process, without unnecessary fluff, so it’s not overwhelming. I know overwhelm can be the enemy of success!
Is this a strict diet?
There are foods that you have to avoid in order to benefit from this plan, and some people perceive that as strict. I want you to think of it this way: you’re making a compromise for a short period of time so you can start to feel better. You’re giving up certain foods so you can gain more control over your life. That being said, it’s not a super rigid plan. I have lists of foods to eat, foods to avoid, a grocery shopping list, and 35+ recipes to choose from. I created a 4-day sample plan as a suggestion. Meal preferences often vary from one person to another based on work schedule, personal preference, the number of people you’re cooking for, cultural cuisine, etc. You can still customize the plan.
How much time will I spend in the kitchen?
You’ll have to make your meals to get the best results, but you don’t need to cook every day. I’m a proponent of leftovers, and many meals in the plan make 2-4 servings that you can eat the following day or two. I tried to keep the recipes simple and include several one-pot recipes so you don’t spend more than an hour in the kitchen when you cook a main meal.
Can I eat out during the plan?
The closer you stick to the plan, the better the results you’ll get. Try to make most of your meals at home. That being said, if you need to eat out once or twice during the 21 days, it will be ok.
Is this plan suitable for vegetarians and vegans?
The plan has vegetarian and vegan options. However, to be fully honest with you, it’s a bit more challenging to get enough calories and protein while trying to reduce bloating, gas and other IBS symptoms. That’s because the portions for most legumes and some vegetables, fruit, grains, and nuts need to be limited to get digestive relief. You’ll find options for things to eat and you’ll still get results, but it helps to go into it prepared to be creative.
Heal from your digestive and inflammatory imbalances and live your life, fully.
*Copyright © 2024, Nour Zibdeh. All Rights Reserved. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.