28 Day Gut Reset

How healthy is your digestive system?

Do you suffer from digestive issues like bloating, gas, stomach pain, or heartburn? What about constant fatigue, brain fog, mood swings, or stress and anxiety? Or maybe you’re dealing with stubborn weight, food sensitivities, poor sleep, or skin problems that won’t heal?

These are all signs of poor gut health.

Your digestive system is a complex network designed to break down food, absorb nutrients, and eliminate waste. At the core of this system is the gut barrier (epithelium)—a protective layer that prevents toxins, undigested food, and harmful bacteria from leaking into your bloodstream and triggering inflammation.

What protects and maintains this gut barrier? Your gut microbiome—the trillions of beneficial bacteria that support digestion, immunity, and overall health. When these bacteria become imbalanced, the gut lining weakens, leading to digestive distress, fatigue, weight struggles, and even mental health issues.

In this program, we’ll walk you through a step-by-step system to restore your gut microbiome, rebuild your gut barrier, and help you eliminate these unnecessary struggles—for good.

Step 1 – Rebuilding Your Gut Microbiome

Your gut is home to around 500 different strains of bacteria, each with unique jobs that impact digestion, metabolism, and immune health. These bacteria thrive on different nutrients, which means to restore and strengthen your gut, you need a diverse diet rich in fiber, prebiotics, and whole foods.

Start by adding these gut-friendly foods into your weekly meals:

✅ Leafy greens & cruciferous vegetables – Broccoli, cabbage, kale, spinach, arugula, and mixed greens
✅ Fermented foods – Sauerkraut, kimchi, kefir, plain yogurt, and miso
✅ Healthy fats – Avocado, olive oil, coconut oil, nuts, and seeds
✅ Legumes & resistant starches – Lentils, beans, chickpeas, quinoa, and green bananas
✅ High-fiber fruits – Berries, apples, citrus fruits, pears, and bananas

Cut Out These Gut-Damaging Foods 🚫

To heal your gut, it’s just as important to eliminate foods that feed bad bacteria and cause inflammation:

❌ Ultra-processed foods – Chips, packaged snacks, and frozen meals loaded with preservatives
❌ Refined sugars & artificial sweeteners – Candy, soda, flavored yogurts, high-fructose corn syrup, aspartame, and sucralose
❌ Refined grains & white flour – White bread, pasta, pastries, and processed cereals
❌ Industrial seed oils – Soybean, canola, corn, sunflower, and vegetable oils
❌ Dairy with added hormones – Processed cheese, flavored yogurts, and non-organic dairy
❌ Excessive alcohol & carbonated sodas – Alcohol disrupts gut bacteria, while sodas feed harmful microbes

Step 2 – Dealing with Digestive Discomforts

As you start rebuilding your gut microbiome, it’s common to experience bloating, gas, or constipation in the beginning. This happens because your gut bacteria play a key role in digestion, and when they’re low, your body has to rely on fermentation to break down fiber-rich foods.

The good news? These discomforts are temporary! As your microbiome grows and thrives, digestion will become easier, and you’ll start experiencing better energy, improved nutrient absorption, and overall gut health.

How to Minimize Discomfort While Expanding Your Diet

1️⃣ Start Slow – Introduce new foods gradually instead of all at once to give your gut time to adjust.

2️⃣ Chew Thoroughly – Digestion begins in the mouth! Breaking food down properly reduces bloating and gas.

3️⃣ Eat More Fermented Foods – Sauerkraut, kimchi, kefir, and yogurt help populate the gut with beneficial bacteria that make digestion smoother.

4️⃣ Support Your Gut with Intestinal Tune-Up – This herbal blend keeps digestion flowing properly so that you don’t get constipated and helps ease discomfort as your microbiome adapts.

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Step 3 – Staying Hydrated.

Why Hydration Is Key to a Healthy Gut

Water plays a major role in digestion, helping food move smoothly through your system and preventing bloating, constipation, and sluggish digestion.

Science Fact: Mucosal hydration in the gut lining depends on adequate water intake, protecting against leaky gut and inflammation (American Journal of Clinical Nutrition, 2020).

Hydration Tips for a Healthy Gut

💧 Drink Half Your Body Weight in Ounces of Water Daily
🥒 Eat Water-Rich Foods (cucumber, watermelon, leafy greens)
🧂 Add Electrolytes – A pinch of sea salt in water helps absorption (My favorite is Baja Gold)
🥤 Drink Before Meals – Hydration improves enzyme activity and digestion

Step 4 – Stick With It!

Rebuilding your microbiome and gut barrier takes about four weeks, but the long-term benefits are life-changing. As your gut heals, you’ll start to notice key improvements in your digestion, energy, and overall well-being.

Signs Your Gut Barrier Is Healed & Your Microbiome Is Thriving

✅ Smooth Digestion – Minimal bloating, gas, or discomfort after meals, with regular, well-formed bowel movements.

✅ Consistent Energy Levels – No more mid-day crashes; you wake up feeling refreshed and stay energized throughout the day.

✅ Better Sleep Quality – Falling asleep easily and waking up well-rested, as your gut-brain connection helps regulate melatonin and serotonin.

✅ Stronger Immunity – Fewer colds, allergies, and infections, thanks to a balanced microbiome supporting immune function.

✅ Balanced Mood & Mental Clarity – Less brain fog, anxiety, and mood swings, since the gut produces most of your serotonin and dopamine.

✅ Reduced Cravings & Balanced Appetite – No more intense sugar cravings or uncontrollable hunger, as gut bacteria regulate blood sugar and hunger hormones.

✅ Glowing Skin & Reduced Inflammation – Fewer breakouts, rashes, or skin irritations, as a healthy gut barrier reduces systemic inflammation.

✅ No More Food Sensitivities – You can enjoy a variety of foods without bloating, discomfort, or reactions, thanks to a stronger gut lining.

✅ Healthy, Regular Bowel Movements – Going at least once per daywithout straining, diarrhea, or constipation—a sign of optimal gut health.

To maintain a healthy gut, continue eating a wide variety of whole foods (check out our nutrition course here for the best food options!), stay hydrated, get 7 to 9 hours of quality sleep each night, exercise regularly, and spend time with positive, supportive people.

💡 Want full guidance and support on your gut health journey? Take the full course with community support Free inside the Simple Steps to Health community! Learn More Here