The Gut Reset Protocol
A twelve week gut reset built around diversity, fibre sequencing, and short chain fatty acids. Cited. Honest.
Buy this if gut health problems like bloating, irregular digestion, or low energy after eating have become your normal and you want a structured gut reset, not another list of foods to avoid.
Before You Begin
Medical disclaimer and how to use this protocol
The Science
Why probiotics in capsules are not the answer
Symptom Baseline Tracker
Rate your symptoms before you start. Return at week 6 and week 12.
Phase 1: Foundation (Weeks 1 to 4)
Calm the gut from the food side first: an irritant audit, fermented food, and a plant diversity target
Phase 2: Recalibration (Weeks 5 to 8)
Targeted supplements layered onto a gut that is already healing
Phase 3: Sustain (Weeks 9 to 12)
Maintenance, ongoing decisions, and what to keep beyond the twelve weeks
Lifestyle Protocol
Plant diversity, meal timing, movement, sleep, stress
Twelve Week Tracker
Weekly check in grid for bloating, stools, skin, and energy
Lab Tests Worth Requesting
Stool analysis, calprotectin, coeliac, and the markers worth asking for
Where to Source Quality
What to look for on the label for every supplement
References
Full numbered bibliography for every cited claim
Before You Begin
Medical Disclaimer
This protocol is for informational and educational purposes only. It does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare professional before starting any supplement regimen, particularly if you are pregnant, breastfeeding, taking prescription medication, or managing a diagnosed medical condition such as IBD, coeliac disease, or a known food allergy.
The supplements and dosages described here are based on peer reviewed research and are within ranges used in published clinical trials. They are not a substitute for medical care.
How to Use This Protocol
Start at Phase 1 and stay there for four full weeks before adding anything from Phase 2. The gut lining heals on its own timeline. Layering probiotics and fibre onto an inflamed lining tends to make symptoms louder, not quieter. The phases are sequenced for a reason.
Complete the Symptom Baseline Tracker on the next page before you take your first supplement. Return to it at week 6 and week 12. Bloating, stool form, skin, and energy are the four signals worth tracking, and they shift on different timelines.
A note on brands
This document contains no affiliate links and no brand shopping list. Each supplement section tells you what to look for in the product so you can choose any brand that meets the criteria. If you would prefer a specific brand recommendation, with reasoning and full affiliate disclosure, our brand picks for every supplement in this protocol live at sableandsand.com/shop.
The Science
The full Protocol opens with the research behind how the gut works as both a barrier and a habitat, why plant diversity matters more than any single supplement, and how the food side has to land before the supplement side can work. Every claim is cited.
This section covers: the gut barrier, the microbiome habitat, why plants per week is the lever that moves everything, and the sequencing logic behind food first, supplements second.
Practitioner Reference Card
A printable reference card listing the supplements and doses in your plan, ready to take to any appointment. Written to be clear and clinical, not apologetic.
Your First Seven Days
A simple day by day companion so you know exactly what to take and when in your first week, without having to re read the full protocol to get started.
The rest is where the actual plan lives.
The full protocol contains everything you need to follow the plan from day one, plus 2 free bonuses included.
One payment. PDF delivered by email within minutes. Lifetime updates included.
Prefer to read offline?
Download these four preview pages as a PDF.