30-Day Gut Healing Diet Plan: A Comprehensive Guide to Restore Your Gut Health

Gut health is an essential aspect of overall well-being, influencing everything from immunity to mental health. Many modern diets and recommendations often ignore the importance of nurturing your gut microbiota, the community of bacteria and other bugs that live in your gut.

Eating patterns, like the Mediterranean diet, which contain a wide range of plant foods have strong links to a reduced risk of long-term health conditions, such as heart disease and type 2 diabetes. These ways of eating may even lower your risk of cancer and help you stay healthy as you age.

This comprehensive guide provides a structured 30-day plan to help you restore your gut health, improve digestion, and enhance your overall vitality.

Understanding the Gut Microbiome

The gut microbiome is a complex ecosystem of trillions of bacteria, fungi, viruses, and other microorganisms residing in your digestive tract. Maintaining a balanced gut microbiome is crucial for optimal health.

A more diverse microbiome, rich in beneficial bugs, has links to a better functioning and more resilient gut. Some scientists think it may even help you live a longer and healthier life.

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The Importance of Diversity

Eating 30 different plants a week can boost the diversity and health of your gut microbiome. And in turn, it may affect many other aspects of your health. Different plants contain different prebiotics, which in turn feed different gut bugs. This means that eating a wide range of plants is likely to support the diversity of the bugs in your gut microbiome.

The 30-Day Gut Healing Diet Plan

This plan focuses on incorporating nutrient-dense whole foods while eliminating inflammatory culprits such as sugar, gluten, dairy, and processed foods.

Week 1: Cleansing and Resetting

The first week of the 30 Day Gut Healing Diet Plan is all about cleansing and resetting the gut. This phase requires the elimination of common dietary irritants, like dairy and processed foods, which are then replaced with gut-friendly alternatives. During this initial week, you may experience some discomfort or withdrawal symptoms as your body adjusts to the new dietary changes.

Key Strategies:

• Eliminate common irritants: Dairy, processed foods, sugar, gluten.
• Incorporate gut-friendly alternatives: Focus on whole, unprocessed foods.
• Probiotic-rich foods and drinks: Incorporating probiotic-rich foods and drinks into your daily routine can help alleviate digestive symptoms and support a healthy gut. These beneficial bacteria work to restore balance in the gut, improving digestion and overall health.

Sample Meal Plan:

• Breakfast: Smoothie made from spinach, avocado, a small handful of berries, and plant-based protein powder.
• Lunch: Salad composed of mixed greens, cucumbers, carrots, and a lean protein source like grilled chicken or tofu.
• Dinner: Steamed vegetables and wild-caught salmon, seasoned with herbs and spices of your choice.
• Snacks: Apples, pears, any kind of berries. Nuts, seeds, or almond butter. Feel free to add these to yogurt or a grain-free granola.

Weeks 2 and 3: Nourishing and Rebuilding

After cleansing and resetting your gut during the first week, it’s time to nourish and rebuild in the second and third weeks. This phase emphasizes the inclusion of protein and plant-based foods in your diet, as they supply the vital nutrients required for gut regeneration. Additionally, it’s crucial to continue abstaining from dairy, as it may hinder the gut’s ability to heal and recover. By nourishing and rebuilding your gut during the second and third weeks, you’re setting the stage for long-lasting improvements in digestive health and overall well-being.

Key Strategies:

• Focus on protein and plant-based foods: Supply vital nutrients for gut regeneration.
• Continue dairy elimination: Avoid hindering the gut’s ability to heal.
• Adequate protein intake: We recommend all our patients take 5-10 Perfect Aminos or a serving of PerfectAmino powder daily on an empty stomach 30 minutes before breakfast.

Sample Meal Plan:

• Breakfast: Fermented gluten free porridge with almond milk, topped with sliced bananas and a sprinkle of cinnamon. Fermented porridge provide a probiotic boost to support your gut microbiome.
• Lunch: A bowl of cauliflower rice, with roasted vegetables and a dollop of hummus.
• Dinner: Hearty chicken or vegetable soup with kale, carrots, and celery, seasoned with turmeric and black pepper.
• Snacks: Apples, pears, any kind of berries. Feel free to add these to dairy free yogurt or a grain-free granola.

Week 4: Maintaining and Enhancing

The final week of the 30 Day Gut Healing Diet Plan focuses on maintaining and enhancing gut health. By this point, your gut should be well on its way to recovery, and it’s essential to continue incorporating sustainable habits and lifestyle changes to support ongoing gut health. As you progress through the fourth week and beyond, you’ll start to notice improvements in your energy levels, digestion, and overall health.

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Key Strategies:

• Incorporate sustainable habits: Support ongoing gut health.
• Lifestyle changes: Enhance improvements in energy levels, digestion, and overall health.
• Take a high quality fiber supplement: Fiber is critical to gut health and most of us don’t get enough. Psyllium seems to work for many.

Sample Meal Plan:

• Breakfast: Chia seed pudding made with coconut milk and topped with mixed berries and nuts.
• Lunch: A large salad with mixed greens, beets, walnuts, avocado, and grilled fish.
• Dinner: Grilled chicken or lean beef with asparagus and brown rice.
• Snacks: Apples, pears, any kind of berries. Feel free to add these to dairy free yogurt or a grain-free granola.

Incorporating 30 Plants a Week

Eating 30 different plants a week can boost the diversity and health of your gut microbiome. If 30 sounds like a lot, you’ll be pleased to hear: It’s not just fruits and veggies that count. You can include grains, nuts, seeds, herbs, and spices, too.

What Counts as a Plant?

“Increasing the variety and amount of plants in your diet doesn’t have to be difficult,” says Tim, “especially once you expand your idea of what counts as a plant-based food to include spices, herbs, nuts, and seeds.”

• Vegetables: Vegetables come in all shapes, sizes, and colors. Your 30 plants can include different types of root vegetables, salad leaves, cruciferous veggies (also called brassicas) and alliums, like onions, garlic, and chives.
• Fruits: There’s a huge range of fruits to choose from, including types you might associate with savory dishes.
• Legumes: Legumes include beans, pulses, and peas. They’re incredibly versatile and are a great source of fiber, protein, folic acid, and minerals.
• Grains: Some grains and cereals that count toward your 30 include barley, different colors of rice, and the types that often become flour, like wheat and rye. It’s best to choose whole grains, which offer you all the plant’s fiber.
• Nuts and Seeds: Nuts and seeds contain protein, fiber, healthy fats, vitamins, and minerals. They’re great as a snack, and they can add a satisfying crunch to many meals.
• Herbs and Spices: Herbs and spices are a healthy way to add an extra hit of flavor to your meals. Both fresh and dried ones count. Because we tend to eat herbs and spices in small amounts, it may be a good idea to use them several times during the week to make sure your gut gets the full benefit.

Tips for Increasing Plant Variety

• Stock up: Even if you have loads of fresh fruit and veggies to hand, keep your cupboards stocked with canned fruit and beans, and packets of pulses.
• Supercharge salads: Nuts or seeds can give your salads a nice crunch, and apples or fennel can make them more interesting. Herbs can add flavor, and pulses or diced tofu can add substance.
• Liven up yogurt: Plain live yogurt and kefir are great for your gut. And adding nuts, seeds, or fruit, like berries, takes yogurt to the next level.
• Embrace beans: Beyond adding them to salads and stews, you can make beans into delicious dips, or replace meat in recipes with lentils or tofu. Instead of using just one type of bean, try a mix of two or three varieties.
• Add hidden greens: Leafy green vegetables, like spinach, or finely sliced cabbage wilt quickly when stirred into dhals, stews, and stir-fries, subtly boosting your meal’s plant count.
• Be snack savvy: Swapping out snacks like chips or candy for mixed nuts, berries, or sliced peppers will bring you closer to your target.

Foods to Include and Limit

Foods to Include for Gut Health:

• Fruits
• Vegetables
• Whole grains
• Lean meat
• Healthy fats
• Nuts and seeds
• Legumes
• Probiotics-cultured dairy (yogurt, kefir), fermented vegetables (sauerkraut, kimchi), tempeh, miso

Foods to Limit for Gut Health:

• Red meat and processed meats
• Refined carbohydrates and added sugars
• Artificial sweeteners
• Alcohol
• Fried foods
• Ultra-processed foods

Additional Tips for Gut Health

• Chew your food slowly and thoroughly: This aids digestion and nutrient absorption.
• Ensure adequate fiber intake: Fiber is crucial for gut health.
• Include foods that are already broken down: Such as spinach and cantaloupe juice, can also support your gut health journey.
• Try 10-15 minutes of NSDR (Non-Sleep Deep Rest): Non-Sleep Deep Rest, also known as NSDR, is a method of deep relaxation developed by Dr. Andrew Huberman, a neuroscientist at Stanford University School of Medicine.

The Microbiome Diet

The Microbiome Diet is a three-phase program aimed at helping you lose weight by restoring gut health. It was created by Dr. Raphael Kellman and is based on eating and avoiding certain foods in the hopes of restoring gut health. It’s also claimed to offer other benefits, such as a faster metabolism and weight loss.

The Three Phases:

• Phase 1: Your four R’s meal plan: This first phase lasts 21 days and aims to remove unhealthy bacteria from your gut and replace stomach acids and digestive enzymes. It’s also designed to populate your gut with prebiotics and probiotics to repair its lining.
  • Remove: Cutting out all foods, toxins, and harmful chemicals that may cause inflammation or an imbalance in your gut bacteria. This includes pesticides, hormones, antibiotics, and certain medications.
  • Repair: Load up on plant foods and supplements that heal your gut and support the microbiome.
  • Replace: Eat certain herbs, spices, and supplements that can replace stomach acid, digestive enzymes, and improve the quality of bacteria in your gut.
  • Reinoculate: Repopulate your gut with healthy bacteria by eating probiotic- and prebiotic-rich foods and supplements.
• Phase 2: Your metabolic boost meal plan: This phase is designed to last 28 days. By the time you reach it, it’s assumed that your gut and microbiome have gotten stronger, allowing you a bit more flexibility with your diet.
• Phase 3: Your lifetime tune-up: This last phase of the diet is considered the “maintenance phase.” It has no recommended length, as you’re encouraged to follow it until you lose your desired amount of weight. Phase three is also meant to help you maintain the weight loss long term.

Foods to Include and Avoid:

• Foods to Avoid: Processed and fried foods, sugar, artificial sweeteners, trans and hydrogenated fats, starchy fruits and vegetables, deli meats high in salt and fats, peanuts, soy, high-mercury fish, dried fruit and fruit juices, all grains containing gluten, eggs and dairy, yeast and foods containing it.
• Foods to Enjoy: Wild salmon and grass-fed meat, fermented vegetables, non-starchy vegetables, non-starchy fruits, nuts, seeds, sunflower and olive oils, chickpeas and lentils, Lakanto sweetener in small amounts, herbs and spices.

Additional Recommendations:

• Stick to organic foods.
• Avoid chemicals in non-natural household cleaners and personal care products.
• Use a good water filter.
• Consider various supplements.
• Avoid overusing certain drugs.

Potential Health Benefits

• May improve gut health.
• May provide additional health benefits.
• May protect against a variety of diseases.
• A stronger gut wall can help prevent unwanted substances from entering your body and provoke an immune response.

Potential Drawbacks

• Restricts your intake of certain beneficial foods.
• Emphasizes organic foods.
• Heavy on supplements.

Sample Meal Plan (Microbiome Diet - Phase 1)

• Day 1
  • Breakfast: Fruit salad with Brazil nuts.
  • Snack 1: Parsnip sticks with almond butter.
  • Lunch: Chicken and vegetable soup.
  • Snack 2: Roasted cauliflower with curry.
  • Dinner: Grilled salmon with roasted Brussels sprouts, mixed greens, and fermented beets.
• Day 2
  • Breakfast: Pancakes made with almond flour topped with almond butter and fruit.
  • Snack 1: Walnuts and cherries.
  • Lunch: Vegetable salad topped with sauerkraut, chickpeas, and a parsley-lemon vinaigrette.
  • Snack 2: Celery sticks with guacamole.
  • Dinner: Zucchini noodles topped with marinara sauce and chicken meatballs.
• Day 3
  • Breakfast: Blueberry and almond breakfast cookies.
  • Snack 1: Sautéed pineapple topped with shredded coconut.
  • Lunch: Vegetable salad topped with miso-glazed cod.
  • Snack 2: Carrots with hummus.
  • Dinner: Flank steak tacos with steamed veggies, salsa, and guacamole.

Gut Protocol Meal Plan

Here you will find a meal plan to improve gut health in people without existing digestive disorders. While it includes foods shown by research to improve digestive health, this specific protocol has not been studied in clinical trials. Each week includes seven breakfast, lunch, dinner, and snack options. Talk to a registered dietitian about the best portion sizes for you. This is not a replacement for medical advice, and it’s best to consult with a registered dietitian before making major dietary changes or eliminating any foods from your diet. Making gradual changes to your diet to maximize your tolerance is recommended. Discontinue this protocol if you experience worsening gastrointestinal symptoms.

Week 1

• Breakfasts: Smoothie made with banana, strawberries, uncooked oats, almond milk, and pea protein powder. Avocado toast on whole grain bread. Breakfast scramble with eggs, potatoes, and spinach (top with sauerkraut for even more probiotics). Yogurt parfait with blueberries and low-sugar granola. Chia seed pudding made with almond milk and topped with sliced almonds and fresh berries. Quinoa breakfast bowl with walnuts, diced apple, cinnamon, and a dollop of Greek yogurt. Frittata with spinach, mushrooms, and feta cheese with a side of blueberries.
• Lunches: Spinach salad with raspberries, quinoa, chicken breast, sliced almonds, and raspberry vinaigrette. Chicken salad made with avocado on whole wheat toast. Probiotic cottage cheese, whole grain crackers, carrot sticks, and an apple. Vegetable lentil soup. Hummus and avocado wrap with veggies like bell peppers, cucumbers, red onion, and lettuce. Serve with a side of fresh fruit. Tuna salad sandwich made with Greek yogurt (instead of mayo) on whole grain or gluten-free bread. Chopped chicken salad with mixed greens, cherry tomatoes, cucumbers, avocado, and balsamic vinaigrette.
• Dinners: Turkey burger on a whole wheat bun with a side of roasted asparagus. Grilled chicken breast with garlic herb seasoning, barley flavored with olive oil and garlic, and grilled zucchini. Baked salmon topped with lemon dill yogurt sauce, served with steamed green beans and quinoa. Baked potatoes topped with roasted broccoli and tempeh bacon. Stir-fried tofu with mixed vegetables of choice (bell peppers, broccoli, snap peas, onions, garlic) served over brown rice. High-fiber lentil pasta (can also use zucchini noodles) tossed with cherry tomatoes, basil, olive oil, and garlic topped with grilled shrimp. Stuffed baked bell peppers filled with quinoa, black beans, corn, diced tomatoes, cumin, salt, and pepper, topped with a sprinkle of cheese.
• Snacks: Banana with peanut butter. Guacamole with homemade baked corn tortilla chips. Kale chips and an orange. Homemade trail mix with nuts and unsweetened dried fruit. Hummus with veggie dipper of choice (cucumber, carrots, or celery, for example) Apple slices with almond butter. No-bake energy balls (made with ground nuts of choice, flax or chia seeds, and dates).

Week 2

• Breakfasts: Frittata made with asparagus, mushrooms, and spinach, served with whole-grain toast. Bowl of oatmeal topped with blueberries and walnuts. Chia pudding made with coconut milk and raspberries, topped with sliced almonds. Breakfast tacos made with ground turkey and scrambled eggs on corn tortillas. Overnight oats topped with almond butter, mixed berries, honey, and a sprinkle of chia seeds. Smoothie bowl with frozen berries, banana, spinach, and almond milk, topped with low-sugar granola and nut butter. Greek omelet made with feta, tomato, olives, and spinach.
• Lunches: BLT sandwich made with tempeh bacon on whole grain bread. Romaine salad with hard-boiled egg, tomatoes, avocado, and a yogurt ranch dressing. Chicken barley and vegetable soup. Baked sweet potato topped with sauteed zucchini, bell peppers, onions, and black beans. Salmon salad (use canned wild salmon) with mixed greens, tomatoes, cucumber, and lemon olive oil vinaigrette. Quinoa and black bean bowl with grilled chicken, roasted vegetables, avocado, and salsa. Turkey avocado wrap with whole grain tortilla and veggies served with fruit of choice.
• Dinners: Tilapia baked in a foil packet with lemon slices, cherry tomatoes, and asparagus; served with baked sweet potato fries. Turkey meatballs, whole wheat spaghetti, and no-sugar-added marinara sauce with roasted broccoli. Lentil and vegetable coconut curry. Baked lemon chicken, roasted baby potatoes, and steamed green beans. Greek salad with chicken, feta, garbanzo beans, tomatoes, and red onions, served with olive oil and vinegar. Turkey skillet with ground turkey, zucchini, black beans, tomato, corn, and onion. Baked salmon with root vegetables (sweet potato, turnip, and carrots).
• Snacks: Yogurt with low-sugar granola. Grapes and walnuts. Whole wheat toast with almond butter. Hummus with carrots. Cottage cheese and berries. Olives with feta on whole grain crackers. Cucumber slices with tzatziki dip.

Week 3

• Breakfasts: Smoothie bowl made with mixed frozen berries, banana, and kefir, topped with fresh berries and chopped almonds. Spinach and mushroom omelet with a side of breakfast potatoes. Overnight oats made with grated apple, yogurt, almond milk, sliced almonds, and cinnamon. Whole grain toast topped with peanut butter and banana slices. Hard-boiled eggs with berries. Avocado toast topped with poached egg and microgreens. Smoked salmon on whole grain bread with cream cheese, sliced cucumber, and fresh dill.
• Lunches: Salad with baked miso tempeh, mandarin oranges, sliced almonds, and a carrot ginger dressing. Black bean soup topped with chopped tomatoes and red onions. Grilled sandwich made with avocado and sauerkraut on whole wheat bread. Chicken pesto pasta made with whole wheat pasta. Quinoa and chickpea salad made with cherry tomatoes, diced cucumber, red onion, lemon juice, and parsley. Mediterranean grain bowl with cooked bulgur, chopped bell peppers, olives, tzatziki sauce, and crumbled feta cheese. It was topped with grilled fish or chicken. Veggie sandwich with hummus, spinach, avocado, pepperoncini, red onion, and tomato.
• Dinners: Baked tandoori chicken with a spiced yogurt marinade, roasted onions and bell peppers, and brown basmati rice. Grain bowl with farro, crispy roasted chickpeas, and roasted Brussels sprouts with a lemon garlic tahini dressing. Stuffed bell peppers with ground turkey, black beans, zucchini, and brown rice. Soy ginger salmon, roasted broccoli, and brown basmati rice. Teriyaki glazed baked tofu with cauliflower served over quinoa. Caprese chicken baked with basil, olive oil, a sprinkle of mozzarella, and a balsamic glaze served with broccolini. Sauteed arugula and white bean skillet with garlic, onion, and olive oil. Serve with sourdough bread.
• Snacks: Apple with peanut butter. Frozen yogurt bark with fruit. Probiotic cottage cheese with whole wheat crackers. Blueberries and almonds. Cherry tomatoes and string cheese. Snap peas with hummus. Cucumber slices with Greek yogurt dip.

Week 4

• Breakfasts: Egg cups cooked with broccoli, quinoa, and bell peppers, served with a whole-grain English muffin. Peanut butter and banana-baked oatmeal. Probiotic cottage cheese with fresh pineapple. Whole wheat tortilla rolled up with peanut butter, apple slices, and low-sugar granola. Breakfast burrito with scrambled eggs, bell peppers, avocado, onion, and salsa. Sweet potato hash with eggs over easy. Oatmeal and banana blender pancakes with fruit and nut butter.
• Lunches: Warm salad with barley, roasted butternut squash, pine nuts, and spinach. Chickpea salad sandwich on whole wheat bread (Filling: mashed chickpeas, avocado, lemon juice, salt, and pepper. Top with tomato slices and greens). Whole wheat pita pocket with hummus, chicken breast, tomatoes, red onion, and spinach. Tuna salad made with olive oil mayo on whole wheat crackers served with cucumber slices and an orange. Avocado and black bean wrap with cabbage stuffed in whole grain wrap. Savory oats cooked with broth and topped with sauteed spinach, mushrooms, and nutritional yeast. Salmon and white bean salad with corn, carrots, and red peppers.
• Dinners: Salmon burger on a whole wheat bun with a side salad. Tempeh baked with peanut sauce, stir fry vegetables, and brown rice. Chicken fajitas served with corn tortillas, fajita vegetables, guacamole, pinto beans, and salsa. Turkey chili. Lentil burgers made with mashed lentils, garlic, and onion powder. Serve with caramelized onions, lentils, and tomato on a whole wheat bun with a side salad. Inside-out sushi bowl made with brown rice, salmon, avocado, cucumber, edamame, sesame, soy sauce, and sprinkled with seaweed flakes. Tofu brown rice bowl with steamed broccoli, shredded carrots, brown rice, and spicy peanut sauce.
• Snacks: Yogurt with raspberries. Chocolate pudding made from avocado, banana, and cocoa powder. Pear with toasted walnuts. Tzatziki yogurt sauce with carrot sticks and whole wheat pita. Frozen dark chocolate banana bites. Baked spiced crispy chickpeas. Savory cottage cheese with basil, cherry tomatoes, and balsamic glaze.

Tips for Meal Preparation

The best way to minimize foods that may harm your digestive health is to prepare most of your food at home. Aim to go grocery shopping once per week so your kitchen is stocked with gut-friendly snacks and meal ingredients. This four-week gut protocol plan incorporates leftovers, which can be a great way to cut back on the amount of cooking. If you don’t prefer leftovers, consider preparing individual meal components in advance, like a batch of whole grains that can be used across several recipes.

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