# The 6-Week Gut Restoration Protocol
**Natural Health Basics | Healing Sequence**

## Introduction
You’ve tried "superfoods" and probiotics, but nothing changed. Why? Because **order matters**. You cannot plant seeds (probiotics) in toxic soil (inflammation). This protocol follows the biological sequence of repair: Stop Damage → Build Soil → Plant Seeds → Seal the Wall.

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## Phase 1: Stop the Damage (Week 1)
**Goal:** Reduce immediate inflammation to prepare the gut lining.
**The Rule:** "If it’s processed, it’s paused."

### ✅ DO:
*   Drink 2.5L of water daily (Crucial for upcoming fiber increase).
*   Eat "Gentle Foods": Bone broth, cooked carrots, white rice, poached chicken.
*   **Sleep:** Prioritize 7-8 hours (The gut repairs itself while you sleep).

### ❌ AVOID (Strictly for 7 days):
*   Artificial Sweeteners (Sucralose, Aspartame) - *Major gut irritants.*
*   Alcohol.
*   Ultra-processed snacks (anything with >5 ingredients).
*   Raw leafy greens (Hard to digest right now).

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## Phase 2: Lay the Foundation (Weeks 2-3)
**Goal:** Build the "soil" with gentle fiber.
**The Mechanism:** We are feeding the existing good bacteria *before* adding new ones.

### ✅ ADD:
*   **Oats:** 1/2 cup daily. Contains Beta-glucan to soothe the gut wall.
*   **Cooked & Cooled Potatoes/Rice:** Increases Resistant Starch (super-fuel for colon cells).
*   **Sweet Potatoes:** Soluble fiber.

### ⚠️ WARNING:
*   Go slow. If you feel bloating, reduce portion size by 50% and wait 3 days.

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## Phase 3: Restock the Army (Weeks 4-5)
**Goal:** Reintroduce beneficial bacteria strains.
**The Mechanism:** Now that there is fiber (food) for them, probiotics will actually survive.

### ✅ ADD:
*   **Results Accelerator:** Fermented Foods > Pills.
*   **Kefir:** Start with 1 tbsp/day, work up to 1 cup. (Has 30-50 strains vs Yogurt's 2-3).
*   **Sauerkraut/Kimchi:** 1 tbsp with dinner.
*   **Miso Soup:** 2-3x per week.

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## Phase 4: Feed & Seal (Week 6+)
**Goal:** Strengthen the barrier (Tight Junctions) and diversify.
**The Mechanism:** "Sealing the leak" prevents future inflammation.

### ✅ ADD:
*   **The Prebiotic Powerhouses:** Garlic, Onion, Leeks (Cooked is easier to digest than raw).
*   **The Sealers:**
    *   **Salmon/Sardines:** Omega-3 fatty acids reduce barrier inflammation.
    *   **Bone Broth:** Collagen helps rebuild the mucosal lining.
    *   **Polyphenols:** Blueberries, Green Tea, Dark Chocolate (85%+).

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## Maintenance Mode
This is not a diet; it’s an ecosystem reset.
*   **80/20 Rule:** 80% whole foods, 20% fun.
*   **Listen to Symptoms:** Bloating = Backstep one Phase.
*   **Daily Non-Negotiable:** 1 Fermented Food + 1 Prebiotic Fiber source.

*Disclaimer: This protocol is for educational purposes. Consult your doctor or dietitian before making significant dietary changes, especially if you have SIBO or IBS.*