Six weeks of structured eating to restore gut microbial diversity and identify food triggers. The protocol is restrictive at the start, expanding deliberately. It's not a permanent diet.
01 · SETUP
Baseline + what you're testing.
If chronic GI symptoms: GI-MAP stool test pre-protocol if budget allows ($350). Otherwise: symptom log for 7 days before starting.
Symptom log: bloating (0-10), gas, BMs (frequency + type), brain fog, energy, skin, mood. Track daily through the protocol.
02 · PHASE 1
Weeks 1-2. Elimination.
Remove top suspects.
- Eliminate: gluten, dairy, soy, refined sugar, alcohol, ultraprocessed foods, artificial sweeteners, FODMAPs (onion, garlic, certain fruits/vegetables)
- Eat: meat, fish, eggs, low-FODMAP vegetables (spinach, zucchini, carrots, cucumber, bell pepper), berries, white rice, olive oil
- Drink: water, herbal tea, electrolytes. No coffee initially — reintroduce in phase 2 if tolerated.
Realistic expectation: First 5-7 days often feel worse before better. Withdrawal from inflammatory foods can include headaches, brain fog, irritability. Push through.
03 · PHASE 2
Weeks 3-4. Reintroduce + fermented.
Add structure to reintroduction. Add fermented foods.
Reintroduce one suspect food group every 3 days. Eat 2-3 servings on day 1, observe through day 2-3 for symptoms. If clean: keep in. If reactions: remove for now.
Add fermented foods daily: sauerkraut, kimchi, kefir, plain yogurt, miso, kombucha. Start small (1 tbsp), build up.
- Day 1-3: dairy
- Day 4-6: gluten (if you reintroduce at all)
- Day 7-9: nightshades
- Day 10-12: legumes
- Day 13-14: caffeine, alcohol (small amounts)
04 · PHASE 3
Weeks 5-6. Fiber ramp.
Build diversity back up to 30+ plants per week.
Increase fiber by 5g every 3-4 days until reaching 30-40g daily. Sources: legumes, oats, sweet potato, vegetables, berries, ground flax.
Optional supplements: S. boulardii (1 capsule daily during reintroduction), butyrate (sodium butyrate 600mg) if symptoms persist.
05 · MAINTENANCE
After week 6.
- Avoid foods that caused symptoms during reintroduction
- Keep fermented foods daily
- 30+ plants per week ongoing
- Limit gluten, dairy, sugar to occasional rather than daily
- Re-run symptom log periodically to catch regressions early
Disclaimer: Significant GI symptoms warrant gastroenterology evaluation before assuming dietary cause. Conditions like IBD, celiac, SIBO, and infections require specific medical workup. This protocol does not replace medical care.