V. 6 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^[G], and resistant starch^[G], and only later, as the symptoms settle, do we expand towards more gas-forming, strongly fermentable, and inulin^[G]-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).