Salam Alaikum and welcome to the group sister, who recently joined.🌸

As I promised, I’m sending you some information about *The Plate Rule and Low FODMAP Eating.*🌿

Again, I don’t want to overwhelm with information, but I know some of you are waiting for Thursday topics about body.

I haven’t yet had the chance to analyse your individual food plates, so today’s message will be more general but still very important. I’ll add more information each Thursday.

We often hear the phrase:
“People eat what they can afford.”
But I don’t fully agree with that. Most people are actually eating more than they can afford -both nutritionally and financially - and choosing shortcuts instead of simple, natural food.

Real health doesn’t come from products or trends. It comes from how and what we feed our bodies every single day.
✨ “We are what we eat” it’s not just a saying, it’s a truth.
Every bite we take either builds us or breaks us.

So food is a source of:
🔹 ENERGY – fuels our body to function
🔹 INFORMATION – instructs our cells on how to behave
🔹 CONNECTION – unites us around the table
🔹 MEDICINE – heals, protects, and prevents illness

🍽 The Plate Rule is simple – there’s no “one-size-fits-all” diet.

Your plate should reflect:
• your body’s needs
• your daily rhythm
• your current life stage
• your stress level
• your overall health

There are thousands of recommendations, but I prefer to follow the human circadian rhythm and the way our hormonal, digestive, and immune systems function naturally.

🟡 The main meal of your day should be breakfast – and not just porridge or a smoothie.

A real breakfast is:
• rich in high-quality proteins
• full of healthy fats
• loaded with non-starchy vegetables
• includes minimal complex carbs (like oats, brown rice, lentils, or chickpeas)

If you skip breakfast but expect your mind to focus while under pressure or stress, by midday you’ll likely crave sugar and carbs and end up grabbing anything to fill your stomach.

If you’ve never eaten breakfast before, don’t rush into it.
Just begin by observing how you feel in the morning and midday and adjust mindfully.

Breakfast is recommended to eat within the first hour of waking up.
(And don’t forget last week’s tip: drink warm water in the morning to stimulate bile flow and prepare digestion.)
Last meal – at least 4 hours before bed. And if you wake up during the night – have a light dinner 2 hours before sleep with some complex carbs

🕌 Islam is already structured around the circadian rhythm, so it’s actually easier to align your eating with prayer times.

For healthy people, it’s good to have 3 main meals per day,
but if you have hypoglycemia, no gallbladder, or having acute stress then eat 4–5 smaller meals (to maintain stable blood sugar).
4-5 times I recommend to eat to all moms.

Your meals should include:

🥚 Breakfast (30–40% of daily calories):
• High protein: eggs, fish, tofu
• Healthy fats: avocado, nuts, seeds
• Non-starchy vegetables: leafy greens, tomatoes
• Minimal complex carbs (only if needed): oats, sweet potatoes, etc.

🥗 Lunch (30–40% of daily calories):
• Balanced with all macronutrients
• Proteins: fish, chicken, legumes
• Complex carbs: brown rice, quinoa, potatoes
• Non-starchy vegetables
• Fats: olive oil, seeds, nuts

🌙 Dinner (20–30% of daily calories):
• Light and easy to digest
• Mostly vegetables + proteins + healthy fats
• Very little or no complex carbs
(unless you wake up hungry or struggle to sleep)

Don’t forget, your food should be colorful from plants, not artificial dyes.
Choose natural colours.

Colorful plant-based foods are rich in phytonutrients natural compounds that protect plants and benefit human health.
🟥🟧🟨🟩🟦🟪
The more variety of colors we eat, the more diverse protective nutrients we absorb.

🎯 Goal: Eat at least 5 natural colors per day. If you seeing that you are not eating enough vegetables and fruits, there is option to put in smoothies. But it becomes additional dish.

Many people struggle with digestion for multiple reasons, and can’t digest natural food, so if you experience:
• Irritable Bowel Syndrome (IBS)
• Bloating / Excess gas
• Cramping or abdominal pain (often wave-like, related to digestion)
• Reflux
I recommend to start not only from adjusting food but also sit and rethink where you’re breaching the natural circadian rhythm, and whether your mental and emotional health is stable.

Low FODMAP Diet I’m adding to a holistic protocols for those who suffering and today very short about it’s phases:

1. Elimination Phase (≈6 weeks)
→ Remove all high-FODMAP foods to calm the gut
2. Reintroduction Phase (6–8 weeks)
→ Add one FODMAP group at a time for 3 days and watch for symptoms
3. Maintenance Phase
→ Avoid only the ones that trigger symptoms. Keep your diet varied and balanced.

📝 I recommend downloading this Low FODMAP app now https://www.monashfodmap.com/ibs-central/i-have-ibs/get-the-app/ for those who are struggling with symptoms, and start tracking your daily routine. This should include your sleep, activities, stress, mood, etc.

With love and wellness - enough for today.😊
💚 Let your plate be your medicine.