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Your free gut reset tracker template. This 7-day protocol tracker is based on evidence from the complete gut reset protocol at HealthSecrets.com. Track your meals, supplements, symptoms, and progress through each phase of the reset.
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| Detail | Overview |
|---|---|
| Duration | 7 days (4 phases) |
| Phase 1 (Days 1-2) | Eliminate inflammatory triggers — remove sugar, gluten, processed foods, alcohol, dairy |
| Phase 2 (Days 3-4) | Heal the gut lining — bone broth, L-glutamine 5g 2x/day, collagen peptides 10-20g/day |
| Phase 3 (Days 5-6) | Repopulate beneficial bacteria — fermented foods daily + 50 billion CFU probiotic |
| Phase 4 (Day 7) | Maintain with prebiotic fiber — garlic, onions, Jerusalem artichokes, asparagus |
| Key Stat | Dietary changes can shift gut microbiome composition in as little as 24 hours (Wastyk et al., Cell, 2021) [1] |
| Who It's For | Anyone experiencing bloating, irregular digestion, fatigue, or wanting a structured microbiome reset |
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Start by completing the shopping checklist below, then follow the daily tracker for each of the 7 days. Rate your symptoms and energy daily so you can compare Day 1 to Day 7. After the reset, use the reintroduction log to identify trigger foods.
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Gather everything before Day 1 so you're set up for success.