Post-Cleanse: Restorative Protocol
Revive & repopulate your gut after your cleanse or infection.
Day 1 – Gentle & Hydrating
(~10g fiber)
Focus: Replenish fluids, electrolytes, microbiome and mucosal support.
Breakfast: Miso soup, gluten-free Oatmeal
Snack: Coconut water
Lunch: Steamed zucchini, carrots, sweet potatoes with tempeh or baked chicken
Snack: Bone broth
Dinner: Pureed vegetable soup (carrot, parsnip, ginger, bone broth base) with ½ cup white rice with drizzle of olive oil. A cup of herbal ginger turmeric tea.
Day 2 – Slow Re-Introduction
(~15g fiber)
Breakfast: Buckwheat kasha with 1 tbsp ground flaxseed, miso soup
Snack: Coconut kefir or almond yogurt (unsweetened)
Lunch: Baked lentils or salmon + mashed purple potatoes + spinach. Or Kitchari.
A cup of fermented Pu-er Tea.
Snack: Unripened banana + chia pudding (unsweetened almond milk, cinnamon)
Dinner: Blended soup (carrot, kabocha, ginger) + 1 tsp olive oil with Herbal tea (ginger or peppermint)
Day 3 – Fiber Build
(~20–25g fiber)
Breakfast: Quinoa flakes with 1 tbsp chia + ½ banana; unsweetened coconut yogurt
Snack: 2 kiwis
Lunch: Wild rice bowl: wild rice + spinach + grated carrots + olive oil + sesame seeds with tofu; Add 1 tsp sauerkraut
Snack: Handful pumpkin seeds
Dinner: Mushroom barley soup with mashed parsnip + sautéed zucchini. Or Mujadara.
**Continue to slowly build on fiber- try to get to 50g of fiber per day by increasing max 5g fiber daily, 30+ different plants per week, and daily fermented foods!