Good Health starts with Gut Health
Take the 10-day Good Gut Challenge
& kickstart your gut health in 2025
Get your free low-FODMAP e-book TODAY!
“Forty years of studying gut bacteria has proven to me that gut health is the foundation for overall health and wellbeing”.
— Nobel Laureate, Professor Barry J. Marshall
Want to try (or even re-try) the low FODMAP diet but not sure where to start?
Have you ever been told to try a low fodmap diet to improve your gut health? There are many clinical studies showing that a diet low in fodmaps can be effective in reducing symptoms in people living with IBS, IBD and endometriosis, and it is increasingly recommended for diverticulitis.
It can help you find relief and take back control of your life.
Starting a low fodmap diet can be overwhelming. So we’ve done the thinking for you!
We’ve put together a 10 day meal plan with delicious, family-friendly recipes. Combined with our certified low-FODMAP protein shakes, the 10-day challenge will give you enough data to determine whether you will be one of the 70% of people who will gain relief from their gut symptoms by identifying fodmap triggers.
Ready to try it?
Start the Good Gut Challenge today!
20+ recipes for you to try.
Low-fodmap, gluten-free & delicious!
We’ve added exercise into the plan (- it’s great for stress relief & gut health.)
Scroll down to request the GOOD GUT CHALLENGE 10 day plan e-book
but first find out why it helps to include Superflora in the plan…
Now is the time to try - you get🔥FREE🔥shipping in January
Here’s how Superflora helps you boost your gut health:
Superflora shakes are certified low FODMAP by Monash University
quick and delicious, Superflora shakes are an easy low fodmap breakfast or a grab ‘n go lunch
contain the clinically validated probiotic Bacillus coagulans MTCC 5856 to reduce irritable bowel discomfort and bloating
contain gut-safe fibre for regularity (whether you have IBS-D or IBS-C)
endorsed by Nobel Laureate Prof Barry Marshall
gluten-free (independently tested by a nationally accredited lab every 6 months)
no-bloat protein to build muscle and keep you feeling fuller for longer
contain NO artificial sweeteners, flavours or colours
safe for sensitive tummies - including IBS, IBD, diverticulitis and coealic disease
Shakes not your thing?
Don’t worry! Our 10-day Good Gut Challenge has heaps of breakfast and lunch recipes to keep you satisfied.
And if you add in a morning ritual of Superflora Daily Gut Health Boost you’ll still reap the rewards of:
prebiotic PHGG fibre that promotes regularity and feeds good bacteria
probiotic Bacillus coagulans MTCC 5856 that reduces bloating and discomfort
delicious real fruit powders
All of our gut health products are certified low FODMAP by Monash University. Find out more here.
Read the reviews…
10 Day Plan
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Day 1
Breakfast:Superflora French Bean Vanilla Shake made with water or lactose-free milk
Lunch: Canned tuna, a boiled egg, salad (75g cucumber, 1 cherry tomato, basil, 3 black olives, splash of olive oil and lemon juice) and brown rice cakes
Dinner: Thai Beef Salad served with brown rice
Snack: An Orange or Choc-o-Orange Protein Ball and a glass of lactose-free milk
Activity: Stength session
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Day 2
Breakfast:Superflora Rich Cocoa Chocolate Shake with 5 frozen raspberries
Lunch: 1 boiled egg, salad (see Day 1) plus 1 cup of baby spinach and brown rice cakes
Dinner: steamed salmon steak with spinach, orange and roasted red pepper salad served with brown rice
Snack: 2 Kiwi fruit and 2 tbsp of lactose-free yoghurt or 5 Ingredients No Bake Buttercup and a glass of lactose-free milk
Activity: Yoga - Try the online class here.
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Day 3
Breakfast:Superflora French Bean Vanilla Shake made with chilled water or lactose-free milk
Lunch: Canned tuna and spinach, orange and roasted red pepper salad and rice cakes
Dinner: Chicken kebabs, heirloom carrots, hummus and harissa and green salad. Serve with rice or a low-FODMAP wrap.
Snack: 10 walnut halves and 40g of cheese or Chocolate-dipped Protein Ball and a glass of lactose-free milk
Activity: A walk or run with friends
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Day 4
Breakfast: Superflora Rich Cocoa Chocolate Shake made with chilled water or lactose-free milk
Lunch: Sliced chicken breast with colourful kale salad and brown rice cakes
Dinner: Salmon portion (baked, steamed or pan fried) and stir-fry with brown rice
Snack: Muesli bar and a glass of lactose-free milk
Activity: Try something new: a class or team sport
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Day 5
Breakfast: 1/2 cup gut-friendly muesli, 1/2 cup lactose-free milk, 2 tbsp of lactose-free yoghurt and 5 blueberries
Lunch: French Bean Vanilla shake with 5 strawberries, 1/2 cup lactose-free milk and 1/2 cup water
Dinner: Baked chicken breast with, 1 carrot (sliced and boiled) with fresh mint and 75g sauteed green beans with 10g flaked almonds. Serve with brown rice if you wish.
Snack: 30g of dark chocolate and a glass of lactose-free milk or try our Gut-friendly Hot Chocolates
Activity: Strength session
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Day 6
Breakfast: Rich Cocoa Superflora shake with ⅓ cup of raspberries
Lunch: Canned tuna, boiled egg and salad (see Day 1) and 2 brown rice cakes
Dinner: 6 King or Tiger prawns with spinach, orange and roasted red pepper salad and brown rice
Snack: 10 mixed nuts and 40g of cheese
Activity: Yoga - Try the online class here
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Day 7
Breakfast: Superflora Rich Cocoa Chocolate Shake blitzed with water or lactose-free milk and 5 frozen raspberries
Lunch: 1 or 2 boiled eggs, salad (see Day 1) and brown rice cakes
Dinner: Salmon steak and stir-fry served with brown rice
Snack: 2 Amaze Balls and a glass of lactose-free milk
Activity: A walk or run with a friend
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Day 8
Breakfast: 1/2 cup gut-friendly muesli, 1/2 cup lactose-free milk, 2 tbsp of lactose-free yoghurt and 5 blueberries
Lunch: Superflora French Bean Vanilla Shake made with water or lactose-free milk
Dinner: Baked chicken breast (flavoured with fresh herbs and olive oil) with Pretty Green Salad served with brown rice
Snack: ⅓ cup raspberries and 2 tablespoons of lactose-free yoghurt or a Blueberry Muffin with a glass of lactose-free milk
Activity: Strength session
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Day 9
Breakfast: Superflora French Bean Vanilla Shake made with chilled water or lactose-free milk.
Lunch: Canned tuna, boiled egg and salad (see Day 1 ) and 2 brown rice cakes
Dinner: King or Tiger prawns and stir-fried black rice and vegetables.
Snack: 2Kiwi fruit and 2 tablespoons of lactose-free yoghurt or Raspberry Coconut Protein Ball and a glass of lactose-free milk
Activity: Yoga - Try the online class here
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Day 10
Breakfast: 1/2 cup gut-friendly muesli, 1/2 cup lactose-free milk, 2 tbsp of lactose-free yoghurt and 5 blueberries
Lunch: Superflora French Vanilla Shakes blitzed with 1/3 banana, 1/2 cup lactose-free milk, 1/2 cup of water and ice.
Dinner: Mediterranean Salad. Plus 4 rice cakes. Add Chicken, tuna or 40g of chickpeas if you wish.
Snack: 2 tbsp of hummus and carrot sticks or low-FODMAP wrap
Activity: Swim
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Portion sizes and snacks
You may up the portion sizes of meat, seafood, and rice to suit your appetite and calorie needs. You can also have up to 4 rice cakes.
However, take care not to go beyond the recipe amounts of fruits or salad and stir-fry veggies or cheese. These foods contain fodmaps. Small amounts are fine, but larger portions may take you beyond safe fodmap limits. Carrots are one of the few veggies with no detectable fodmaps, you can add those to your diet with abandon!
You can also add extra snacks and swap them around, but space out your meals and snacks by three hours to avoid ‘stacking’ fodmaps.
Check out our recipes page for more delicious options.
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Community
Let’s do this together!
Need more support? Join the private Friendly Fodmappers FB group, and let us support you as you start on your low FODMAP journey.
Stock up on Superflora and order the GOOD GUT CHALLENGE e-BOOKLET below to have all the recipes in one spot.
We want to hear from you along the way. Let us know your favourite recipes from the challenge, or any swaps that you make. Tell us about a new activity you try.
Superflora
Daily Gut Health Boost - 2 Packs
Superflora Packs - 500g
Superflora Bumperpack - 6 Packs
Order the BOOKLET here
Sign up with your email address to receive a printable version of the GOOD GUT CHALLENGE 10 day plan, including all the recipes.
You will also receive our newsletter wth special offers, new recipes and gut-health tips.
Prefer to do this with friends? Join the Friendly Fodmappers FB group for encouragement and support.
Scientifically proven ways to improve your gut health
Eat the rainbow - add lots of colourful plant-based foods to your plate
Adopt a Mediterranean diet - non-starchy veggies, lean protein, nuts and seeds and olive oil
Reduce gluten, lactose and gut-irritating fodmaps
Increase fibre, protein and probiotics
Cut out alcohol
Ditch sugary drinks and replace with water
Move your body regularly
Relax