Flaring up can be dealt with through this protocol that Yalda uses for herself, her friends, and people she coaches with similar conditions. A flare-up can be brought on by eating the wrong foods, being stressed, not sleeping enough, and sometimes by travel and a change of environment.

• All the red-list foods
• Too much fiber (spinach, kale, leaves, anything too green and too fibrous)
• Raw foods (harder to break down)
• Whole seeds and nuts
• Coffee
• Raw fruit
• Sugar and anything that tastes too sweet
• Cold foods and cold drinks
• Green juices
• Konjac noodles (once you are in remission, it is fine)
• Cauliflower, Jerusalem artichokes

• All forms of animal protein, cooked and unprocessed (the high amino-acid content helps rebuild the gut lining)
• Slow-cooked foods (slow-cooking supports the spleen function in Traditional Chinese Medicine, which supports the digestive system)
• Fish high in omega-3 fatty acids (wild salmon, sardines, mackerel, herring, anchovies)
• Healthy oils (olive oil, avocado oil)
• Healthy salts (all forms of salts but fine table salt)
• Slow-cooked foods high in collagen: chicken soup, slow-cooked cuts such as oxtail, knuckle, or anything that look gelatinous (such cuts, while cheaper, are actually packed with collagen and mitochondria)
• All the soups on the platform
• Nut butter if you need extra energy
• Eggs
• Homemade mayonnaise
• Olives
• Stewed apples (up to one a day)
• Beef or chicken bone broth (sip 3 cups a day, between meals or at the start of meals)
• Vegetable broth
• Fennel tea
• Peppermint tea
• 2 to 3 liters of water (either room temperature or warm), sipped throughout the day
• Warm foods and drinks
• Cook with warming spices such as turmeric, ginger, and saffron.

• Probiotic: VSL-3 has been shown to reduce flares for Ulcerative Colitis sufferers, as you can see in this 2014 meta-analysis
  • Mix the powder with water and have it on an empty stomach first thing after waking up and at least 30 minutes before breakfast.
• Powdered psyllium husks: They have been shown to regulate the intestinal barrier and inflammation in normal and colitic mice in a study by the Cambridge university
  • Yalda has had wonderful results with numerous people and herself by supplementing with powdered psyllium husk fiber, as long as it is pure and not mixed with sweeteners or artificial flavoring.
  • Mix one teaspoon with water twice a day between meals, and drink immediately. Followed by a large glass of water.
  • Make sure to drink plenty of water and hydrate when taking psyllium husks.
• Collagen Hydrolysate: Collagen hydrolysate is high in L-glutamine, an amino acid that helps to heal soft tissues. Ramadass et al. (2016) have demonstrated the healing effect on the mucosal lining of collagen for Ulcerative Colitis sufferers.
  • Choose fish collagen or pasture-fed beef collagen hydrolysate.
  • Mix one tablespoon per day in a cup of weak green tea, fennel tea, or peppermint tea.

Note that if you are dehydrated, collagen powder can make you constipated, so make sure to drink enough fluids. Avoid it if you suffer from acne, which can sometimes exacerbate sebum production. When it comes to supplements, opt for powder over capsules as they need breaking down, which can burden the gastrointestinal tract.

• Movement: Try and walk daily as it helps with gut motility and regular bowel movements. Follow the advice in the Walk section.
• Food: Increasing your fiber intake (from the green lists) can help you go to the bathroom regularly. Cooked vegetables are even better as they are easier to digest.
• Hydration: You’re much more likely to be constipated if you aren’t hydrated properly, so make sure to follow the hydration advice. This is particularly true if you take a collagen supplement, so drink enough water and spread it out during the day. This recent study (2021) looks at all the factors associated with constipation in adults.

• You can also have magnesium citrate powder in the evening, which helps loosen the bowels. Have a tablespoon in powder form mixed with warm water, and drink it before bed.
• Another good tip is to mix 1 or 2 tablespoons of milled flax seeds with a bit of water in a glass before going to bed. Place it in the fridge and have the mixture first thing upon waking with a large glass of water. Drink more tea / herbal tea and wait 30 minutes before eating. Flaxseeds are high in fiber and omega-3 fatty acids, which have anti-inflammatory properties. Use them milled so absorption of the fatty acids is optimal.
• Using psyllium husks is a great tool to naturally increase bowel movements and improve your health. They have been linked to a healthier gut, healthier weight, lower cholesterol levels, and healthier blood sugar levels. The best way to have them is twice a day. Use powdered psyllium husks that do not have added sweeteners to them. They do not taste great, but there’s a way to do it, which makes it easier to have them. Mix one to two tablespoons with very little water and drink it quickly. Follow with two large glasses of water as they swell in the stomach and will not only not work but make you dehydrated if you do not drink enough water when taking them. I advise taking them in the morning, before breakfast or between meals, and in the evening, before dinner or right before bedtime. The added benefit is that they are a natural appetite regulator too! Again, hydration is extremely important, as increased fiber intake without adequate hydration can make you more constipated.

Only use one of the above tips to help relieve your constipation, but not all of them on the same day!

Reduce your intake of raw vegetables and prefer cooked foods as they are easier to digest. You shouldn’t completely stop raw vegetables and can continue consuming low-sugar fruits, per the meal planner. However, salads and crudités can lead to bloating and diarrhea if your gut flora isn’t optimal. Wait to have regular bowel movements before increasing your intake of raw vegetables and salads.

Keep adequate hydration levels, following the hydration advice, as loose bowels can leave you dehydrated.

Notice what upsets your digestive system and try to remove those foods. If you run to the bathroom after eating certain foods, try and remove them until your digestive health is improved. You can reintroduce them slowly when you are better, as long as your body tolerates them.

Collagen hydrolysate powder can really help to rebuild your gut lining and improve leaky gut syndrome, as well as reduce the occurrence of loose bowel movements. Mix a tablespoon twice daily with shakes, soups, or herbal teas. Make sure to keep good hydration levels when you take it, or it could make you constipated!

Using psyllium husks is an excellent tool for reducing diarrhea and improving your health. They work for both constipation and diarrhea as they help regulate bowel movements. They have been linked to a healthier gut, healthier weight, lower cholesterol levels, and healthier blood sugar levels. The best way to have them is twice a day. Use powdered psyllium husks, which do not have added sweeteners to them. They do not taste great, but there’s a way to do it, which makes it easier to have them. Mix one to two tablespoons with very little water and drink it quickly. Follow with two large glasses of water as they swell in the stomach and will not only not work but make you dehydrated if you do not drink enough water when taking them. Take them in the morning, before breakfast or between meals, and in the evening, before dinner or before bedtime. The added benefit is that they are a natural appetite regulator too!

You can use both tips above simultaneously. Add collagen powder to your diet and use powdered psyllium husks as a natural supplement to reduce the occurrence of diarrhea until you feel better. Make sure to drink plenty of water, as both supplements require it.

• Brain, Gut and Movement
• Live Mastercalass Gut Health Masterclass
• Live Masterclass: IBS & Digestive Issues
• Live Masterclass: Food Additives