The Elimination Diet: Your First Step to Gut Repair

When it comes to improving gut health, the elimination diet is one of the most powerful tools we use. It’s part of the first phase of the 5R Approach—Remove—where we identify and eliminate foods that may be irritating the gut or fueling inflammation.

This often includes removing common triggers such as gluten, dairy, soy, eggs, processed foods, and refined sugar. By giving your body a break from these potential irritants, the goal is to calm inflammation and create the conditions your gut needs to heal.

How Long Should You Follow It?

The length of the Remove phase varies by person. Some people only need to follow it for a few weeks; others may benefit from a longer reset.

Most clients start with a minimum of four weeks, with adjustments made based on individual progress and needs.

Working with a functional medicine provider or nutritionist ensures the process is personalized and sustainable.

What to Avoid During the Elimination Phase

Typical foods removed during this phase include:

• Gluten-containing grains
• Dairy products
• Eggs
• Soy and legumes
• Processed foods and refined sugars
• Artificial additives
• Alcohol and caffeine

Your provider can tailor this list to your specific sensitivities and comfort level.

Can I ever eat these foods again?

Ideally, yes. After you remove these foods, follow a reintroduction phase adding one food group back at a time to identify any symptoms or triggers from that particular food. Your functional medicine practitioner can help guide you through this critical step.

The Benefits

By removing inflammatory foods, you may experience relief from bloating, gas, fatigue, and digestive discomfort—while also uncovering food sensitivities that may have gone unnoticed.

This foundational step prepares your body for the next stages of gut repair: Replace, Reinoculate, Repair, and Rebalance

Your Daily Habits Matter

When it comes to gut health, your daily routines play a major role in supporting the balance and integrity of your digestive system. Factors like inflammation, immune health, and microbiome diversity are all influenced by how you live — not just what you eat.

Two of the most important yet often overlooked lifestyle foundations for gut health are stress resilience and quality sleep.

Increase Stress Resilience

Stress has a powerful impact on gut health. When you’re under chronic stress, your body releases cortisol and other hormones that can disrupt the balance of bacteria in your gut — leading to inflammation, weakened immunity, and even conditions such as IBS or IBD.

While we can’t eliminate every source of stress, we can strengthen our body’s ability to respond to it. Here are a few ways to build daily resilience:

1. Exercise regularly. Move your body most days of the week — even 30 minutes of moderate activity can lower cortisol and release endorphins to help you feel calm and balanced.
2. Incorporate prayer or meditation. Take a few quiet minutes each day to center your thoughts and calm your mind. Mindfulness and spiritual practices are proven to reduce stress and improve clarity.
3. Practice deep breathing. Slow, intentional breathing helps activate your parasympathetic (“rest and digest”) system. Try inhaling deeply through your nose and exhaling through your mouth for a few minutes when you feel tense.
4. Make time for self-care. Simple rituals — a warm bath, reading, tea, or time outdoors — signal safety to your nervous system. Prioritize moments that restore peace and joy in your day.

Managing stress isn’t just about mental health — it’s essential for a balanced gut and strong immune system.

Improve Sleep Quality

Sleep is one of the body’s most powerful repair tools. During deep rest, your cells — including those in the digestive tract — regenerate and restore balance. Poor sleep can disrupt this cycle, leading to inflammation and microbiome imbalance.

Try these tips for better sleep and better gut health:

1. Keep a consistent schedule. Go to bed and wake up at the same time each day, even on weekends, to regulate your circadian rhythm.
2. Create a relaxing bedtime routine. Signal to your body that it’s time to rest with calming rituals like reading, stretching, or herbal tea.
3. Avoid stimulants before bed. Skip caffeine or alcohol within several hours of bedtime to help your body wind down naturally.
4. Limit screen time. Blue light from phones and computers suppresses melatonin. Power down at least an hour before bed.
5. Exercise regularly. Gentle, consistent movement supports deeper sleep — just avoid high-intensity workouts too close to bedtime.
6. Optimize your environment. Keep your room cool, dark, and quiet. Invest in a comfortable mattress and pillow that support restful sleep.

Quality sleep and stress resilience work hand in hand to heal your gut and support long-term vitality. Small, consistent changes in your daily routine make all the difference.

Your gut has an incredible ability to heal when it’s given the right tools. These key products work together to calm inflammation, rebuild the gut lining, and restore a balanced microbiome — the foundation for better digestion, energy, and overall health.

ImmunoBind

When it comes to calming inflammation and protecting the gut lining, ImmunoBind is the foundation. This formula delivers immunoglobulins that bind to toxins and microbes in the gut, helping to restore barrier integrity and reduce widespread inflammation.

Think of it as: Your gut’s cleanup crew — sweeping away what doesn’t belong so healing can begin.

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Ultra Digest

Support digestion from the very first bite. Ultra Digest provides a broad spectrum of digestive enzymes that help your body break down food efficiently, improving nutrient absorption and reducing common post-meal discomfort like bloating or reflux.

Why we love it: It’s a simple way to take pressure off your gut while it heals.

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Ultra Biotic

A healthy gut thrives on microbial balance. Ultra Biotic delivers a high-potency blend of probiotic strains that restore beneficial bacteria, support immune function, and reduce inflammation. It’s especially helpful after antibiotic use or during times of digestive distress.

Pro tip: For more advanced support, switch to an high dose probiotic or a spore based variety.

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GlutaMend

Repair and rebuild from the inside out. GlutaMend provides L-glutamine — fuel for intestinal cells — plus DGL, aloe vera, N-acetyl glucosamine, and zinc to soothe, strengthen, and restore gut lining integrity.

Why we love it: It targets the root of gut dysfunction by repairing the barrier that keeps everything balanced.

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When used consistently together, these products address each phase of the gut healing process — from removing triggers to rebuilding strength — creating a solid foundation for long-term digestive and whole-body wellness.