30-day gut health protocol with whole foods and gut support supplements

The 30-Day Gut Health Protocol: A Simple Guide to Supporting Your Gut

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Your digestive system plays an important role in far more than simply breaking down food. It is involved in nutrient absorption, immune function, elimination and supporting a healthy gut microbiome.

BodyHealth’s 30-Day Gut Health Protocol has been designed as a structured nutritional approach to supporting digestion, the intestinal environment and the beneficial bacteria that live within the gut.

The protocol combines:

  • A whole-food, gut-supportive diet
  • Adequate protein and essential amino acids
  • Healthy fats
  • Plenty of vegetables and fibre
  • Hydration and electrolytes
  • Targeted BodyHealth gut-support supplements
  • Support for digestion and regular bowel movements

The initial protocol runs for 30 days, although some of the core products may be continued for longer depending on your individual needs.

Important: This guide is for general educational purposes only and is not intended to diagnose, treat, cure or prevent any medical condition. If you have ongoing or significant digestive symptoms, are pregnant or breastfeeding, take medication or have a medical condition, speak with your healthcare practitioner before beginning a new supplement protocol.

Why Focus on Gut Health?

A healthy digestive system needs to effectively break down the food we eat, absorb nutrients and maintain a balanced intestinal environment.

The large intestine is also home to trillions of microorganisms collectively known as the gut microbiome.

When digestion or the balance of the gut microbiome is disrupted, people may experience symptoms such as:

  • Bloating
  • Gas
  • Indigestion
  • Changes in bowel movements
  • Digestive discomfort
  • Feeling sluggish after meals

The aim of this protocol is to create a supportive environment for digestion while providing the nutrients needed to maintain the intestinal lining and beneficial gut bacteria.

The 30-Day Gut Health Diet

Nutrition is an important part of the protocol.

For the 30 days, the focus is on simple, minimally processed foods with plenty of quality protein, healthy fats and vegetables while reducing foods high in refined carbohydrates and added sugar.

There is no requirement to count calories.

Instead, concentrate on the quality of the foods you're eating.

Foods to Focus On

Quality Protein

Protein provides essential amino acids that the body uses for the growth, maintenance and repair of tissues.

Choose high-quality protein sources such as:

  • Beef
  • Lamb
  • Chicken
  • Turkey
  • Eggs
  • Fish and seafood
  • Other minimally processed animal proteins

Where practical, choose quality grass-fed, pasture-raised or organic options.

PerfectAmino is also incorporated into the protocol as a concentrated source of essential amino acids.

Healthy Fats

Healthy fats can help make meals satisfying and provide essential fatty acids needed throughout the body.

Good options include:

  • Extra virgin olive oil
  • Avocado
  • Coconut oil
  • Organic butter
  • Fatty fish
  • Naturally occurring fats from meat
  • Omega-3 fatty acids

The protocol recommends limiting heavily processed and refined oils.

Vegetables

Include plenty of vegetables, ideally with both lunch and dinner.

Particularly good choices include:

  • Leafy greens
  • Broccoli
  • Cauliflower
  • Cabbage
  • Brussels sprouts
  • Other cruciferous vegetables
  • Fresh herbs

Vegetables provide valuable fibre and plant nutrients while supporting normal digestive function.

Low-Sugar Fruit

The protocol keeps carbohydrates relatively low.

If you would like some fruit, choose lower-sugar options and keep portions moderate.

An apple in the morning is one option suggested within the original BodyHealth protocol.

Nuts & Seeds

Some suitable options include:

  • Raw almonds
  • Pumpkin seeds
  • Sunflower seeds
  • Flaxseeds
  • Caraway seeds

Choose plain varieties without added sugar or heavily processed oils.

Stay Hydrated

Drink plenty of water throughout the day.

Adequate hydration is particularly important when increasing fibre or making significant changes to your diet.

Electrolytes may also be useful, particularly during exercise, hot weather or periods of increased fluid loss.

Foods to Reduce or Avoid During the 30 Days

For the most structured version of the protocol, BodyHealth recommends temporarily removing several foods.

Dairy

The protocol removes most dairy products for 30 days, with organic butter being the main exception.

This gives you an opportunity to simplify the diet and observe how you feel without dairy.

Grains

The protocol also eliminates grains, including foods made from:

  • Wheat
  • Rye
  • Barley
  • Rice
  • Oats
  • Corn

These can be reassessed after completing the initial protocol.

Processed Foods & Added Sugar

This is one of the biggest focuses of the program.

Avoid or significantly reduce:

  • Lollies
  • Cakes
  • Biscuits
  • Desserts
  • Sweetened cereals
  • Highly processed snacks
  • Fast food
  • Refined sugars
  • Sugar-sweetened drinks

Keep meals centred around whole foods wherever possible.

Nightshade Vegetables

BodyHealth’s original 30-Day Protocol also temporarily removes nightshades, including:

  • Tomatoes
  • White potatoes
  • Capsicum/bell peppers
  • Chilli peppers
  • Eggplant
  • Tomatillos

These foods are not inherently unhealthy. Their removal is simply part of the temporary elimination-style approach used within this particular protocol.

Soft Drinks

Avoid soft drinks and other sugar-sweetened beverages during the protocol.

Water should be your primary source of hydration.

The Core Gut Health Supplements

BodyHealth divides the protocol into core supplements and additional supportive products.

1. Gut Restore

Gut Restore is one of the foundational products within the protocol.

It is formulated to support:

  • The intestinal environment
  • Healthy intestinal lining function
  • Nutrient utilisation
  • A balanced gut microbiome

How BodyHealth Recommends Taking It

For general gut support:
Mix 1 scoop with water before bed, ideally away from food.

For those following the more intensive protocol:
BodyHealth recommends 2 servings daily.

These may be taken together before bed or divided between mid-morning and bedtime.

For best results, take Gut Restore when your stomach is relatively empty.

2. Gut Defense

Gut Defense is another central component of BodyHealth's protocol.

Rather than starting at the full amount immediately, BodyHealth recommends gradually increasing your intake.

Phase 1

Take 1 capsule approximately 20–30 minutes before lunch.

Continue at this level for approximately one week or until you are comfortable progressing.

Phase 2

Increase to 2 capsules per day:

  • 1 before lunch
  • 1 before dinner

Take each approximately 20–30 minutes before your meal.

Phase 3

Increase to 3 capsules per day:

  • 1 before breakfast
  • 1 before lunch
  • 1 before dinner

Phase 4

Continue with 3 capsules per day.

There is no need to increase beyond this amount as part of the BodyHealth protocol.

Tip: BodyHealth recommends avoiding Gut Defense immediately before bed as some people may find it too stimulating later in the evening.

If you experience unexpected or significant symptoms after beginning any new supplement, discontinue use and speak with your healthcare professional rather than assuming symptoms are part of a normal "detox" response.

3. Digestive Enzymes

Digestive enzymes are included to support the normal breakdown of proteins, fats and carbohydrates from food.

They may be particularly helpful when significantly increasing protein and healthy fats during the 30-day program.

How to Take

Take 1–2 capsules with each main meal.

Start with one capsule and increase if required according to the product directions.

4. Probiotic

Probiotics provide beneficial microorganisms that can help support a healthy intestinal microbiome.

How to Take

BodyHealth's protocol recommends taking:

2 Probiotic capsules with Gut Restore.

Always refer to the current product label for serving instructions.

5. PerfectAmino

Essential amino acids are the building blocks used to create proteins throughout the body.

PerfectAmino provides all eight essential amino acids in a highly concentrated formula and is incorporated into the protocol to help support daily amino acid intake.

How to Take

BodyHealth's intensive 30-Day Protocol suggests 2–3 servings daily:

Morning:
2 servings before food.

Later in the day:
1 additional serving around midday or several hours before bed.

If you do not require the intensive protocol, your individual requirements may be lower. Follow the product directions or speak with your healthcare practitioner.

Additional Support During the Protocol

The following products are considered additional rather than essential components of the program.

Relief

BodyHealth includes Relief within the protocol as an optional product for additional nutritional support when required.

Follow the serving directions provided on the current product label.

Greens

A daily greens formula can provide additional plant nutrients, antioxidants and fibre alongside your whole-food diet.

BodyHealth recommends:

1 serving daily, preferably in the morning or around midday.

Multi Complete

A comprehensive multivitamin can help provide a broad range of essential vitamins and minerals during periods when dietary intake may be more restricted.

BodyHealth's protocol recommends:

  • 2 tablets with lunch
  • 2 tablets with dinner

Total: 4 tablets per day.

Body Calm & Eliminate

Regular bowel movements are an important part of digestive wellbeing.

If constipation occurs, BodyHealth includes Body Calm and Eliminate as optional support within the protocol.

Follow the directions on the individual products and always ensure you are consuming adequate water and fibre.

Persistent or severe constipation should be assessed by a healthcare professional.

Electrolytes

Hydration requirements can increase during exercise, hot weather or periods of increased fluid loss.

Electrolytes can be used as needed alongside adequate water intake.

Simple Daily Gut Health Schedule

Here's a simplified example based on BodyHealth's protocol.

On Waking

PerfectAmino
2 servings on an empty stomach.

Before Breakfast

Gut Defense
Once you have progressed to Phase 3, take 1 capsule approximately 20–30 minutes before breakfast.

With Breakfast

Digestive Enzymes
1–2 capsules with your meal.

Mid-Morning

Optional second serving of Gut Restore if following the intensive protocol.

Before Lunch

Gut Defense
1 capsule approximately 20–30 minutes before lunch.

With Lunch

  • Digestive Enzymes
  • 2 Multi Complete tablets

Afternoon

Optional additional serving of PerfectAmino.

Greens may also be taken in the morning or around midday.

Before Dinner

Gut Defense
1 capsule approximately 20–30 minutes before dinner once you have progressed to the full protocol.

With Dinner

  • Digestive Enzymes
  • 2 Multi Complete tablets

Before Bed

Gut Restore
1 serving mixed with water.

Take your Probiotic alongside Gut Restore as directed.

How Long Should You Follow the Protocol?

The initial program is designed around 30 days.

However, improving gut health is rarely about a single month. Long-term results depend on your overall diet, lifestyle, sleep, stress management and individual circumstances.

BodyHealth suggests that Gut Restore and Gut Defense may be continued beyond the initial 30 days as part of a longer-term gut-support routine.

You do not need to follow the restrictive dietary component indefinitely.

After the initial period, foods can gradually be reintroduced depending on your individual tolerance and the guidance of your healthcare professional.

Keep It Simple

There are quite a few components to the full protocol, but the foundations are straightforward:

Eat whole foods.
Prioritise protein, vegetables and healthy fats.

Reduce added sugar and ultra-processed foods.

Drink plenty of water.

Support digestion with targeted nutrients.

Provide your body with adequate essential amino acids.

Support a healthy intestinal microbiome.

And most importantly, consistency matters more than perfection.

The goal of the 30-Day Gut Health Protocol is to create a focused period where you can simplify your diet, support digestive function and establish habits that can continue well beyond the first 30 days.

Shop the Gut Health Protocol

Want to make the protocol easier?
Our Ultimate Gut Support Stack brings together key products used to support gut health, digestion and essential amino acid intake in one convenient bundle.

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Gut Restore
Supports the intestinal environment, gut lining and healthy digestive function.
Shop Gut Restore

Gut Defense
Targeted digestive and gut-support formula used throughout BodyHealth's 30-Day Gut Health Protocol.
Shop Gut Defense

BodyHealth Probiotic
Provides beneficial probiotic strains to support a healthy gut microbiome and digestive wellbeing.
Shop Probiotic

PerfectAmino
Provides all eight essential amino acids to support the body's daily protein and amino acid requirements.
Shop PerfectAmino

Digestive Enzymes
Supports the breakdown and digestion of protein, fats and carbohydrates with meals.
Shop Digestive Enzymes

This article is based on BodyHealth's 30-Day Gut Health Protocol and has been adapted for educational purposes by Essential Remedy Co. Product serving recommendations are based on BodyHealth's published protocol at the time of writing. Always refer to the current product label for directions.

Disclaimer: Information provided by Essential Remedy Co is general in nature and is not intended to replace professional medical advice. Supplements should not be used to diagnose, treat, cure or prevent disease. If you have persistent gastrointestinal symptoms or a diagnosed health condition, speak with a qualified healthcare professional.

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