The 30 day gut cleanse diet may involve a similar approach, with a focus on eliminating potential food triggers and consuming a healthy diet that supports gut health. It may also involve supplements and other gut-healing protocols recommended by a healthcare professional.
A 30 day gut cleanse typically involves eliminating inflammatory foods like sugar, gluten, dairy, and processed foods, and incorporating nutrient-dense whole foods like fruits, vegetables, and lean protein.
The 30-Day Gut Cleanse Guide: A Path to Enhanced Health and Vitality
We’ve provided a simple to follow 30-day gut cleanse guide you can follow for free. We advise our patients who need to reset their gut to follow a similar protocol to improve their gut, while they receive other therapies at out clinic. Give it a shot. We think you’ll notice some great improvements with it!
This simple 30 day gut health guide is designed to provide you with a comprehensive dietary outline that prioritizes nutrient-dense whole foods while eliminating inflammatory culprits such as sugar, gluten, dairy, and processed foods. Let’s dive into a step-by-step plan to rejuvenate your gut health.
Week 1: The Foundation
Objective: Ease into the cleanse by eliminating inflammatory foods and introducing gut-healing nutrients.
- Breakfast: Start your day with a smoothie made from spinach, avocado, a small handful of berries, and plant-based protein powder. This combination is gentle on the gut and provides a rich source of antioxidants and protein.
- Lunch: Enjoy a salad composed of mixed greens, cucumbers, carrots, and a lean protein source like grilled chicken or tofu. Dress with olive oil and lemon juice for a dose of healthy fats and vitamin C.
- Dinner: Opt for a large serving of steamed vegetables and wild-caught salmon, seasoned with herbs and spices of your choice. Salmon is not only a great protein source but also rich in omega-3 fatty acids, beneficial for gut health.
- Snacks:Apples, pears, any kind of berries. Nuts, seeds, or almond butter. Feel free to add these to yogurt or a grain-free granola. You can also try some organic bone broth which is great for the gut lining
Week 2: Deepening the Cleanse
Objective: Intensify the detoxification process by incorporating more diverse whole foods and probiotic-rich options.
- 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. If you do not want to do porridge, get a high quality, dairy free yogurt to boost probiotic intake.
- Lunch: A bowl of cauliflower rice, with roasted vegetables and a dollop of hummus. Add to this some lean chicken breast which is a good source of protein.
- Dinner: Stir-fried lean cuts of meat with broccoli, bell peppers, and ginger served over cauliflower rice with olive oil.
- Snacks:Apples, pears, any kind of berries. Feel free to add these to dairy free yogurt or a grain-free granola. You can also eat nuts, seeds, or almond butter.
Week 3: Integrating Variety
Objective: Broaden your palate with an array of gut-friendly foods to enhance microbial diversity.
- Breakfast: A vegetable omelette made with eggs, spinach, mushrooms, and zucchini, offering a protein-rich start with a variety of nutrients.
- Lunch: Hearty chicken or vegetable soup with kale, carrots, and celery, seasoned with turmeric and black pepper. Turmeric has anti-inflammatory properties.
- Dinner: Baked sweet potato stuffed with shredded chicken, avocado, and salsa. Sweet potatoes are high in fiber and antioxidants, promoting a healthy gut lining.
- Snacks:Apples, pears, any kind of berries. Feel free to add these to dairy free yogurt or a grain-free granola. You can also eat nuts, seeds, or almond butter.
Week 4: Solidifying Habits
Objective: Focus on sustainable eating habits that will support your gut health long after the cleanse.
- Breakfast: Chia seed pudding made with coconut milk and topped with mixed berries and nuts. Chia seeds are rich in omega-3 fatty acids and fiber, essential for a healthy gut.
- Lunch: A large salad with mixed greens, beets, walnuts, avocado, and grilled fish. Beets are high in fiber and walnuts are packed with healthy fats.
- Dinner: Grilled chicken or lean beef with asparagus and brown rice. Asparagus is a prebiotic food that feeds beneficial gut bacteria.
- Snacks:Apples, pears, any kind of berries. Feel free to add these to dairy free yogurt or a grain-free granola. You can also eat nuts, seeds, or almond butter.
Other Tips
Supplements We Recommend
- Ensure adequate protein intake. We recommend all our patients take 5-10 Perfect Aminosor a serving ofPerfectAmino powder daily on an empty stomach 30 minutes before breakfast. This ensures you’re getting a high quality source of protein for repair and rebuild.
- A serving of Eliminatedaily to help improve bowel movements and detox.
- Take ahigh quality probioticdaily
- Take a high-quality magnesium supplement to aid in elimination and stress reduction, such as Natural Vitality Calm.
- 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. Avoid supplements with sucralose or other artificial sweeteners, colors and ingredients.
Sleep
- Avoid serious or emotional discussions before bed.
- Avoid eating anything 3 hours before bed, as this will improve sleep quality.
- Enhance sleep quality by wearing blue-blocking glasses 2 hours before bed.
Stress Reduction
- Take a 15-30 minute walk daily and focus on noticing and getting oriented in your environment (no talking, music, or headphones!) Just become very present in your environment.
- Try 10-15 minutes ofNSDR(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. This can be great right before bed or anytime throughout the day.
- Try aYoga routine for Gut Health on YouTube
- Journal or do some pleasurable light reading before bed (no business or serious topics) to unwind and promote restful sleep.
Weekly Milestones to Enhance Your Gut Health
- End of Week 1: Begin incorporating a daily probiotic supplement or more probiotic-rich foods to support a healthy gut microbiome.
- End of Week 2: Experiment with removing one food you suspect may not agree with your gut (beyond the already eliminated categories) and observe how you feel.
- End of Week 3: Introduce a new, gut-friendly food you haven’t tried before to increase microbial diversity.
- End of Week 4: Reflect on your dietary changes and how your body has responded. Plan how you can incorporate these habits into your regular diet.
Remember, the journey towards improved gut health is deeply personal and varies from individual to individual. Listen to your body, and adjust as needed. Consulting with a healthcare provider or a nutritionist before starting any new diet plan is also a wise decision to ensure it aligns with your specific health needs and goals. Embrace the process, and here’s to a happier, healthier gut!
Some Popular Books on the Subject Include:
- The Blood Sugar Solution 10-Day Detox Diet: Activate Your Body’s Natural Ability to Burn Fat and Lose Weight Fast, by Dr. Mark Hyman
- The 30-Day Ketogenic Cleanse: Reset Your Metabolism with 160 Tasty Whole-Food Recipes & a Guided Meal Plan, by Maria Emmerich
What to Do I You’re Still Having Gut Health Issues?
If you’re still having issues after doing the 30 Day Gut Cleanse Diet, you may have other specific issues holding you back. For example you may have:
- Gut microbiota imbalance, due to a variety of reasons
- An overgrowth of yeast or fungus.
- Leaky gut
- Low stomach acid
- One or more nutritional deficiencies
- Need to supplement with digestive enzymes
- Suffering from chronic stress
- Food intolerances or allergies
- Taking a medication that is interfering with gut health, such as antibiotics, NSAIDs (non-steroidal anti-inflammatory drugs), and acid-blocking drugs,
- You may have a gut illness like IBS, SIBO, or Crohn’s disease.
It’s important to work with a qualified practitioner to develop a personalized plan that addresses your specific health concerns if you are not getting an improvement by following this 30-Day Gut Cleanse Diet. The health of the gut is vital for you to properly absorb nutrients, detoxify, and feel your best.
If you need some extra help, please contact LifeWorks Wellness Center to learn more about how we can support your gut health journey! We have helped thousands of patients over the years resolve long-standing gut health issues and we’re confident we can help you too!
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