Plant Calendar

From day 15, we bring in one plant source for each day, based on the Food Sources companion publication. The goal is twofold: the gradual increase of plant diversity (towards 30+ plants a week), and supporting firmer stool at the start — which is why, in the early weeks, we choose gentle sources containing soluble fibre, pectin, and resistant starch, and only later, as the symptoms settle, do we expand towards more gas-forming, strongly fermentable, and inulin-rich plants.

> The daily plant is also included in the "Daily plant" column of the 90-day diary. The codes refer to the items of the Food Sources book (category-item).

Firming foundation (days 15–30)

Soluble fibre, pectin, resistant starch, gentle sources — the goal is to support firmer stool while the symptoms settle. We avoid gas-forming legumes, raw cruciferous vegetables, and laxative dried fruits.

Gradual expansion (days 31–50)

Steamed vegetables, more fruit, gentle pseudo-grains, soaked seeds, cautiously introduced fermented plant foods, and polyphenol sources.

Diversity and fermentable fibres (days 51–70)

Gradual introduction of legumes, steamed cruciferous vegetables, nuts, mushrooms, more fermented foods, seaweeds — the active building of microbiome diversity.

Full diversity and inulin-rich sources (days 71–90)

Inulin-rich vegetables (Jerusalem artichoke, artichoke, asparagus, alliums) as tolerated, herbs, sprouts — maintaining 30+ plant sources a week.

How to use it

Each day, work the day's plant into at least one meal — in the early weeks cooked/steamed, prepared gently. If you do not tolerate a given source (bloating, looser stool), leave it out and return to it later. Mark in the diary if you tried a new plant; the weekly summary tracks the number of plant varieties (target: ≥30/week in the second half of the programme).