Do you experience constant bloating, gas, discomfort after eating or irregular bowel movements? This 14-day plan may be the reset your gut needs.
Gut inflammation is more common than it seems, and its symptoms are often normalized without ever being addressed. If everything you eat makes you feel bad or your digestion isn't working the way it should, this plan could help you restore balance from within.
1. 12-Hour Fast
Start with a 12-hour overnight fast. For example, finish dinner at 7 pm and don't eat again until 7 am the next morning. This rest period gives your gut time to regenerate, reduce inflammation and complete its natural cleansing cycles. Intermittent fasting has been shown to regulate the gut microbiota and reduce inflammatory markers in the digestive tract.¹
2. Daily Prebiotic Fiber
Include two tablespoons of oats and one green apple in your diet every day. Both foods are rich in prebiotic fiber, the fuel that beneficial gut bacteria need to thrive. Prebiotics stimulate the growth of healthy bacteria like Bifidobacterium and Lactobacillus, improving digestive function and reducing gut inflammation.²
3. Natural Probiotics
Incorporate kefir and kimchi into your daily diet for the next two weeks. These fermented foods are natural sources of live probiotics that help restore gut microbiota balance, improve digestion and strengthen the intestinal barrier.
4. Eliminate Dairy and Gluten
This may be the hardest step, but also the most important. For these two weeks, completely eliminate dairy products and foods containing gluten. Research has shown that non-celiac gluten sensitivity and lactose intolerance are common causes of gut inflammation, bloating and chronic digestive discomfort.³
5. Warm Lemon Water on an Empty Stomach
Every morning, before breakfast, drink a glass of warm water with the juice of half a lemon. This simple habit helps stimulate digestion, support a healthy intestinal environment and prepare your digestive system for the day ahead.
Ready to Try It?
This plan may require some effort and discipline, but give it a full 14 days and observe how your body responds. Afterward, you can gradually reintroduce foods to identify which ones work best for you.
Support Your Gut Health with Extra Help
To complement this plan, consider the Gut Health Bundle, which includes Digestión Plus and Colon Plus. Digestión Plus supports digestive health with blue agave and natural prebiotic fiber,* while Colon Plus combines Psyllium fiber, milk thistle and probiotics to support gut health, relieve constipation and promote regularity.* A duo designed to support your gut from within.
Let's be healthier together.
The Santo Remedio Team
Watch this video with Dr. Juan explaining the plan: https://www.instagram.com/drjuanjr/reel/DWEsbGIjdDg/?hl=en
This article is for informational purposes only and does not substitute for professional medical advice.
References:
1. Longo VD, Mattson MP. Fasting: molecular mechanisms and clinical applications. Cell Metab. 2014;19(2):181-192. URL: https://pubmed.ncbi.nlm.nih.gov/24440038/
2. Slavin J. Fiber and prebiotics: mechanisms and health benefits. Nutrients. 2013;5(4):1417-1435. URL: https://pubmed.ncbi.nlm.nih.gov/23609775/
3. Catassi C, et al. Non-Celiac Gluten Sensitivity: The New Frontier of Gluten Related Disorders. Nutrients. 2013;5(10):3839-3853. URL: https://pubmed.ncbi.nlm.nih.gov/24077239/
