Course Content
Lesson 1 Core Targets
This information was sent originally by e-mail 24th January 2026
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Session 1 Core Targets
Key Clinical Considerations
Core Nutrition Priorities
Recipes and Protein Power
Lesson 2 Tracking Healthy Digestion
Within this course, the food and mood tracker is used as a supportive self-awareness tool to help participants recognise the powerful link between nutrition, digestion, energy, focus, and emotional regulation.By briefly recording meals, fluids, sleep quality, digestive symptoms, and mood patterns, participants begin to see clear connections between daily food choices and how they feel in their bodies and minds. This process removes guesswork and replaces it with personalised insight, highlighting which foods promote steady energy, calm behaviour, better concentration, and comfortable digestion, and which habits may contribute to crashes, irritability, bloating, or poor sleep.The tracker also celebrates progress, builds confidence, and encourages small, achievable changes over time. Used consistently, it becomes a practical roadmap that empowers participants to make informed food choices that support gut health, brain function, and emotional balance.
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Lesson 2 Awareness
Health Check Up Tracker
Food and Symptom Diary
Lesson 3 Calming Carb Cravings for Weight Loss
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Lesson 3 Curb the Carbs
04:04
Recipes and Meal Plan
Lesson 4 Understanding Histamine Reactions and Inflammation
Histamine is a natural chemical made by the body. It plays an important role in the immune system, digestion, and communication between cells.However, when histamine levels become too high or the body cannot break it down efficiently, it can trigger a wide range of symptoms that often look like food intolerances or allergies.Many people with gut issues experience histamine reactions because histamine is closely linked to gut health and inflammation.When the gut lining becomes irritated or the microbiome is imbalanced, the body may struggle to break down histamine properly. This can lead to a build-up in the body and cause uncomfortable symptoms.
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Why Histamine Builds Up and Common Signs
Foods That Are High in Histamine
Foods That Support Lower Histamine Levels
Practical Steps to Reduce Histamine Reactions
7-Day Low-Histamine Meal Plan
Lesson 5 Understanding slider foods, emotional eating, and post-surgery eating patterns
If you’ve had gastric surgery and still find yourself picking, grazing, or reaching for easy foods, you are not alone. Many people assume surgery should “fix” eating habits on its own, but the truth is that long-term success often depends on what happens after the operation. This week is all about helping you understand your current eating patterns with curiosity, not guilt, so you can begin making changes that actually feel realistic and sustainable.
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Small Bites Can Still Become Big Habits
06:03
What Are Slider Foods?
Why Grazing Happens After Surgery
Emotional Eating – When Food Becomes Comfort, Reward, or Relief
Action Step: Start Noticing Your Pattern
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The Tummy Tamer Gut Health Programme

Supporting the Gut and Reducing Histamine Load

General Tips

✔ Cook foods fresh where possible
✔ Freeze leftovers immediately if cooking extra
✔ Avoid aged, fermented, or heavily processed foods
✔ Focus on simple, whole ingredients

Day 1

Breakfast
Porridge with blueberries, pumpkin seeds and cinnamon

Lunch
Grilled chicken salad with lettuce, cucumber, grated carrot and olive oil dressing

Dinner
Baked salmon, roasted sweet potato and steamed broccoli

Snack ideas
Apple slices with almond butter

Day 2

Breakfast
Scrambled eggs with sautéed courgette and gluten-free toast

Lunch
Turkey lettuce wraps with avocado, cucumber and olive oil

Dinner
Roast chicken with quinoa and steamed green beans

Snack ideas
Pear and a handful of walnuts

Day 3

Breakfast
Smoothie with pear, mango, coconut milk and chia seeds

Lunch
Chicken and vegetable soup with carrots, celery and herbs

Dinner
Lamb mince with roasted butternut squash and sautéed spinach substitute such as kale

Snack ideas
Rice cakes with tahini

Day 4

Breakfast
Overnight oats with apple, cinnamon and sunflower seeds

Lunch
Quinoa bowl with roasted vegetables, grilled chicken and olive oil

Dinner
Fresh white fish with mashed sweet potato and steamed courgette

Snack ideas
Blueberries and pumpkin seeds

Day 5

Breakfast
Egg omelette with mushrooms and herbs

Lunch
Turkey and avocado salad with mixed greens

Dinner
Slow-cooked lamb stew with carrots, parsnips and herbs

Snack ideas
Apple with handful of almonds

Day 6

Breakfast
Buckwheat pancakes with pear slices and a drizzle of maple syrup

Lunch
Chicken quinoa salad with cucumber, olive oil and fresh herbs

Dinner
Baked cod with roasted vegetables and brown rice

Snack ideas
Carrot sticks with hummus alternative made from white beans

Day 7

Breakfast
Porridge with grated apple, flaxseeds and cinnamon

Lunch
Turkey vegetable soup with sweet potato and herbs

Dinner
Grilled chicken with roasted squash and steamed broccoli

Snack ideas
Handful of walnuts and blueberries

Foods That Are Generally Lower in Histamine

Helpful staples for clients:

Proteins

  • Fresh chicken

  • Turkey

  • Fresh lamb

  • Fresh fish

Vegetables

  • Broccoli

  • Courgette

  • Carrots

  • Sweet potato

  • Green beans

  • Lettuce

Fruits

  • Apples

  • Pears

  • Blueberries

  • Mango

Healthy fats

  • Olive oil

  • Coconut oil

  • Avocado (small amounts)

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