HEAL YOUR GUT – SIMPLE START PLAN Doctor-approved, practical and Indian household friendly Morning (Empty Stomach) Warm water + a pinch of jeera Avoid tea or coffee for 30–45 mins Meals (Key Rule: Light + Balanced) Half plate vegetables One protein source – dal, eggs, curd if tolerated, paneer in small quantity One carb – roti or rice, not both 1 tsp ghee only Daily Fermentation (Choose ONE daily) Homemade curd if no bloating Kanji Fresh fermented dosa or idli batter, not reheated Reduce for 14 days Milk, paneer, cheese Biscuits, bakery, sweets Fried snacks Carbonated drinks Gut Habits That Heal Eat slowly – 20 mins per meal Walk 10–15 mins after meals Early dinner before 8 pm No phone while eating Night Warm water Light dinner only – soup, khichdi, vegetables with protein When gut heals → hormones balance → bloating reduces → fertility improves