The “True Gut Health Diet” is a program that has been simplified into three separate components to help you to reset and repair your gut health in a personalized fashion. Choose how you want to begin your own journey to better health. Start with one part, follow with the others, or start with all three components together – it’s up to you!

  1. Repair your gut with Intermittent Fasting.
  2. Reduce Inflammation by changing the foods that you eat.
  3. Restore balance by supporting your microbiome.


Intermittent Fasting harnesses the healing benefits of Autophagy. Fasting can give your body (and your gut) the opportunity to rest from the digestive process and to have the time and energy to be able to heal and repair itself. This naturally occurring cleaning, renewing, and detoxification phase is called “Autophagy”.

Autophagy is the body’s way of cleaning out damaged cells, in order to regenerate newer, healthier cells.

Dr. Priya Khorana, PhD, Columbia University (1)

Fasting helps your body stay in a state of repair longer.

The 16:8 method of Intermittent Fasting is an easy way to start. In this fasting schedule, your meals are limited to 8 hours of the day, while you fast the remaining 16 hours. This is a popular version of fasting and can be a good way to add fasting to your schedule.

A common way to do a 16:8 fast is to eat dinner, finishing by 8:00 pm. Then “fast” (meaning consume zero calories and no food of any kind, just clear liquids like water, coffee, tea) until the following noon. At midday, you can begin eating again. Start by having a small, healthy meal to “break-your-fast”. In this example, your “eating window” is from noon to 8:00 pm.

You may find these guidelines to be contrary to many mainstream dietary guidelines. However, the idea of fasting and skipping meals it’s now being promoted as a healthy option by many doctors and health practitioners. You can adjust your “eating window” vs. “fasting window” to whatever works best for you. Some people prefer to have breakfast and eat throughout the day, but not have dinner. Follow whatever timetable works best for you.

Some people discover that by following Intermittent Fasting, they lose weight and feel better without adjusting the foods that they eat in a dramatic way. Intermittent Fasting, alone, could be the perfect solution for you to maintain your ideal weight and have improved overall health!

Fasting improves Gut health.

Fasting can help to heal your gut by improving the gut barrier and reducing gut permeability. These improvements can help to repair a condition known as “leaky gut” syndrome which is considered by many practitioners to be the precursor to autoimmune disease (and is associated with many other modern health conditions).

According to Gut health specialist, Dr. Vincent Pedre:

“Researchers find that beyond fasting benefits to your body and brain, Intermittent fasting could favorably influence the balance of beneficial gut flora that protects against metabolic syndrome (a traffic jam of issues that include high blood sugar and abdominal obesity).”

“Losing weight reduces inflammation and can also improve gut ecology.”

“You win on every level: When you fast, you look and feel better and your gut health improves. Also, lower inflammation scores reduce your risk for nearly every disease.”  

From How to Heal Your Gut With Intermittent Fasting. (2)

Intermittent Fasting: A Transformational Technique | Cynthia Thurlow


Assist your body in healing itself, by reducing the amounts of inflammatory foods in your diet. Inflammation contributes to many aspects of health and it is considered the precursor of many modern diseases. (3).

Dr. Mark Hyman from the forward of the book, “The Autoimmune Fix”, by Dr. Tom O’Bryan.

“Today we know that the foods most of us were taught to enjoy our entire lives, and many of us still eat every day, are actually making us sick. These foods include wheat products as well as sugar, dairy, and commercially processed fats. Once you can understand this fact, you’re going to change your relationship with the foods you are eating, and you’re going to feel better.

The traditional medical community is partly to blame for the health problems millions of us are facing. When we suggested that the answer to fighting obesity was a low-fat diet, we told our patients to eat whole grain pasta and bread and margarine. Yet over the years, we found, in fact, that our advice was wrong because the exact opposite happened. Low-fat eating wasn’t a cure for the obesity epidemic; it was the primary cause. I call the result ‘diabesity’.

Now we know that eating foods high in the right fats makes you thin. Sugar makes you fat. And flour products, which the body converts into sugar, are one of the biggest triggers of the “diabesity” epidemic.

The way in which we grind flour and the way in which our crops are grown produce wheat with a much higher starch content compared to what our ancestors ate. The average whole wheat bread has more sugar content than sugar. If you have two slices of whole wheat bread you are going to raise your blood sugar more than if you ate a candy bar… Not only does this increase in blood sugar leads to obesity, but it also creates the silent killer – inflammation, which is at the root cause of most chronic illnesses doctors treat every day.”

Dr. Mark Hyman from the forward of the book, “The Autoimmune Fix”, by Dr. Tom O’Bryan.

Eat an anti-inflammatory diet.

Follow the list of suggested foods in our 30-day Gut Reboot Guidelines. This includes a list of foods to enjoy/ foods to limit/ and foods to avoid in order to reduce inflammation in your body.

By changing the foods you eat, you will reduce the inflammatory burden on your system allowing your gut to repair and heal.

Chronic Inflammation.

Chronic inflammation and eating inflammation-causing foods can disrupt the integrity of our gut lining, causing “leaky gut”. In this common modern syndrome, food particles and toxins are able to move from the gut into the bloodstream causing our immune system to think it’s being invaded by foreign bodies. This creates a response where the body’s defense (immune) system attacks its own healthy tissues.

Repairing a “leaky gut”, by lessening the burden caused by inflammation, will help all of the systems in your body function more efficiently.

Other benefits of eating an anti-inflammatory diet (a food plan low in carbohydrates, low in sugar, and low in processed foods), include a decrease in cravings for foods that have “empty calories” and don’t provide the nutrients that we need. As a result of changing your diet, you’ll also improve and correct your body’s resistance to insulin. With these changes, you’ll find a healthy balance between appetite and true caloric needs. These things both support proper weight management and help you to have more energy throughout the day.

Excess Weight Gain.

There are many things that contribute to the fact that as a population, we are sick and also overweight. According to Dr. Axe include, these are 7 reasons that contribute to excess weight:

  • A Sedentary Lifestyle.
  • Chronic Stress.
  • Food supplies are full of Allergenic and Inflammatory foods.
  • Sugar overload.
  • Gut Bacteria that are out of balance.
  • Heavy toxic burdens.
  • Genetically Modified Foods. (4)
Diet and Nutrition Advice from the author of “Food: What the Heck should I eat?” Dr. Mark Hyman


Help the good bacteria in your Gut Microbiome by adding specific foods that not only add colonies of good bacteria to your gut but also foods that feed the good bacteria so they can thrive!

Add good bacteria strains.

It’s important to eat foods, primarily “Fermented” foods – that supply live colonies of good bacteria for your gut. In addition, it can also be helpful to take “Probiotic” supplements that also contain active (live) strains of bacteria.

Feed your good bacteria so they can thrive.

Eating the right kinds of fiber is critical — to “feed” your good bacteria. While taking probiotics supplements can add important colonies of good bacteria to your system, without also intentionally “feeding” your good bacteria (by eating the right kinds of insoluble fibers), your good bacteria cannot establish themselves and thrive. 

We recommend eating fiber-rich foods to “feed” your good bacteria. Foods such as leeks, kale, broccoli, chicory, garbanzo beans or chickpeas, and other legumes which provide the right kinds of “insoluble” fibers to nourish the good bacteria in your gut.

Taking care of your Gut Microbiome and the good bacteria that live in it, will help to improve your overall health and build a stronger immune system! 

Your Gut Microbiome: The most important organ you’ve never heard of | Erika Ebbel Angel.