The 3-Day Gut Support Protocol: A Nutritional Approach to Digestive Wellness

Are you looking to support your digestive wellness?

While Skinny Collagen can be part of your daily wellness routine, this 3-Day Gut Support Protocol offers complementary nutritional strategies that focus on digestive health. In this article, I'm sharing a 3-day nutritional approach that many people have found helpful as part of their overall wellness journey.

This protocol is designed to focus on nutrient-dense foods that support digestive comfort and overall wellbeing.

It's not a medical treatment or cure, but rather a short-term nutritional approach that emphasizes whole foods known for their digestive benefits.

Why Consider a Short-Term Nutritional Focus

This protocol is designed to be done occasionally as a way to refocus on nutritious eating habits.

It's not intended as a long-term diet or medical treatment.

The 3-Day Gut Support Protocol: Overview

This protocol is structured around three key principles:

1. Focus on Whole Foods: Temporarily emphasize unprocessed, nutrient-dense foods
2. Include Supportive Nutrients: Add in specific foods rich in nutrients that support digestive health
3. Introduce Beneficial Foods: Include foods that contain prebiotics and probiotics

Each day has a specific focus, building upon the previous day to create a comprehensive nutritional experience.

• Day 1: Gentle Foods – Focus on easily digestible foods and giving your digestive system a break from potential irritants
• Day 2: Nutrient-Rich Foods – Introduce foods rich in nutrients that support digestive health
• Day 3: Prebiotic and Probiotic Foods – Add in foods that contain prebiotics and probiotics

Now, let's break down exactly what to do on each day.

Day 1: Gentle Foods

The first day is all about focusing on easily digestible foods and giving your digestive system a break from potential irritants.

This helps create a gentle foundation for the days ahead.

Upon Waking:

• 8 oz warm water with the juice of half a lemon and a pinch of Himalayan salt
• 1 scoop of Skinny Collagen™ (unflavored) mixed into the water

Breakfast (8-9 AM):

• Gentle Morning Smoothie:
  • 1 cup coconut water
  • 1/2 cup frozen blueberries
  • 1 tablespoon ground flaxseed
  • 1 tablespoon almond butter
  • 1/2 teaspoon ginger powder
  • Ice as needed
  • Blend until smooth

Mid-Morning (10-11 AM):

• Herbal tea (ginger, peppermint, or chamomile)
• 8 oz filtered water

Lunch (12-1 PM):

• Simple Vegetable Soup:
  • 4 cups vegetable broth (homemade or organic store-bought without additives)
  • 1 cup steamed spinach
  • 1/2 avocado, sliced
  • 1 tablespoon olive oil
  • Fresh herbs (parsley, cilantro)
  • Sea salt and pepper to taste

Mid-Afternoon (3-4 PM):

• 8 oz filtered water with a splash of apple cider vinegar
• 1 scoop of Skinny Collagen™ (unflavored) mixed into the water

Dinner (6-7 PM):

• Gentle Digestion Soup:
  • 2 cups bone broth (chicken or beef)
  • 1 cup steamed carrots
  • 1/2 cup steamed zucchini
  • 1 tablespoon coconut oil
  • 1/2 teaspoon turmeric
  • Fresh ginger, grated
  • Sea salt and pepper to taste

Before Bed:

• Calming tea (chamomile, lavender, or valerian root)
• 8 oz filtered water

Day 2: Nutrient-Rich Foods

The second day focuses on introducing specific nutrients that support digestive health.

This is where we begin to actively nourish the digestive system with beneficial foods.

Upon Waking:

• 8 oz warm water with the juice of half a lemon and a pinch of Himalayan salt
• 1 scoop of Skinny Collagen™ (unflavored) mixed into the water

Breakfast (8-9 AM):

• Nutrient-Rich Porridge:
  • 1/2 cup gluten-free steel-cut oats, cooked in water
  • 1 tablespoon coconut oil
  • 1/2 teaspoon cinnamon
  • 1 tablespoon ground flaxseed
  • 1/4 cup blueberries
  • 1 tablespoon pumpkin seeds

Mid-Morning (10-11 AM):

• Bone broth (4–6 oz)
• 8 oz filtered water

Lunch (12-1 PM):

• Nutrient-Dense Bowl:
  • 4 oz poached wild-caught salmon
  • 1 cup steamed sweet potato
  • 1 cup steamed kale
  • 1 tablespoon olive oil
  • 1 teaspoon apple cider vinegar
  • Fresh herbs (dill, parsley)
  • Sea salt and pepper to taste

Mid-Afternoon (3-4 PM):

• 8 oz filtered water with a splash of apple cider vinegar
• 1 scoop of Skinny Collagen™ (unflavored) mixed into the water

Dinner (6-7 PM):

• Nutrient-Rich Stir-Fry:
  • 4 oz organic chicken breast, sliced thin
  • 2 cups mixed vegetables (bok choy, carrots, broccoli)
  • 1 tablespoon coconut oil
  • 1 clove garlic, minced
  • 1 teaspoon fresh ginger, grated
  • 1 tablespoon coconut aminos (soy sauce alternative)
  • 1/4 cup bone broth

Before Bed:

• Golden Milk:
  • 8 oz unsweetened almond milk
  • 1/2 teaspoon turmeric
  • 1/4 teaspoon cinnamon
  • Pinch of black pepper
  • 1/2 tablespoon coconut oil
  • Heat gently and stir well

Day 3: Prebiotic and Probiotic Foods

The third day focuses on introducing prebiotic and probiotic foods that contain beneficial bacteria and the fibers that feed them.

This is where we begin to support the gut microbiome with specific foods.

Upon Waking:

• 8 oz warm water with the juice of half a lemon and a pinch of Himalayan salt
• 1 scoop of Skinny Collagen™ (unflavored) mixed into the water

Breakfast (8–9 AM):

• Probiotic Breakfast Bowl:
  • 1/2 cup unsweetened coconut yogurt
  • 1 tablespoon ground flaxseed
  • 1 tablespoon chia seeds
  • 1/4 cup blueberries
  • 1 tablespoon pumpkin seeds
  • 1/2 teaspoon cinnamon

Mid-Morning (10–11 AM):

• Herbal tea (dandelion root or burdock root)
• 8 oz filtered water

Lunch (12–1 PM):

• Prebiotic Power Salad:
  • 2 cups mixed greens
  • 1/4 cup sauerkraut (raw, unpasteurized)
  • 1/4 cup sliced Jerusalem artichokes
  • 1/4 avocado, sliced
  • 4 oz grilled chicken or tempeh
  • 1 tablespoon olive oil
  • 1 teaspoon apple cider vinegar
  • Fresh herbs (parsley, cilantro)
  • Sea salt and pepper to taste

Mid-Afternoon (3–4 PM):

• 8 oz filtered water with a splash of apple cider vinegar
• 1 scoop of Skinny Collagen™ (unflavored) mixed into the water

Dinner (6–7 PM):

• Gut Microbiome Support Meal:
  • 4 oz wild-caught fish
  • 1 cup roasted asparagus
  • 1/2 cup cooked and cooled white rice (contains resistant starch)
  • 1 tablespoon olive oil
  • 1 clove garlic, minced
  • 1 teaspoon fresh ginger, grated
  • 2 tablespoons kimchi on the side
  • Sea salt and pepper to taste

Before Bed:

• Prebiotic Elixir:
  • 8 oz unsweetened almond milk
  • 1 teaspoon raw honey
  • 1/2 teaspoon cinnamon
  • 1 tablespoon inulin powder (prebiotic fiber)
  • Heat gently and stir well

After the 3-Day Protocol: Transition Plan

After completing the 3-Day Gut Support Protocol, it's important to transition thoughtfully back to your regular eating pattern.

Here's how to do it:

Days 4–7:

• Continue to focus on whole, unprocessed foods
• Gradually reintroduce foods that you typically eat
• Continue taking your daily Skinny Collagen™ as directed
• Maintain a focus on whole, unprocessed foods
• Keep incorporating prebiotic and probiotic foods daily
• Continue mindful eating practices

What to Expect During the Protocol

During the 3-Day Gut Support Protocol, you may experience various changes as your body adjusts to different foods:

Potential Temporary Experiences:

• Mild headaches (especially if you're reducing caffeine)
• Slight fatigue or changes in energy levels
• Digestive changes (gas, bloating, changes in bowel movements)
• Mild cravings for sugar or processed foods

These experiences are normal and typically subside by Day 3.

They're actually a sign that your body is adjusting to the absence of certain foods and beginning to adapt to the new nutritional approach.

Positive Experiences Some People Report:

☑ Reduced bloating and gas

☑ Improved energy and mental clarity

☑ Better sleep quality

☑ Reduced cravings

☑ More stable mood

☑ Enhanced overall sense of wellbeing

The Science of Short-Term Dietary Changes

This 3-Day Gut Support Protocol is based on nutritional principles and emerging research on dietary patterns and gut health.

Studies have shown that even short-term dietary interventions can influence the gut microbiome composition. A 2023 study published in the journal mSystems found that "Short-term increases in dietary fiber consumption resulted in highly consistent gut bacterial community responses across studies" (Rodriguez et al., 2023).

The specific foods included in this protocol have been selected based on their nutritional profiles:

• Bone broth contains amino acids like glutamine that may support digestive health
• Fermented foods like sauerkraut and kimchi provide beneficial bacteria
• Prebiotic foods like Jerusalem artichokes contain fibers that can nourish beneficial gut bacteria
• Anti-inflammatory compounds in turmeric, ginger, and berries may help reduce inflammation
• Fiber-rich foods support healthy digestion and feed beneficial bacteria

When combined with your regular Skinny Collagen™ regimen, this protocol offers a comprehensive approach to supporting your digestive wellness.

Important Considerations and Disclaimers

This protocol is not appropriate for everyone.

Please consult with your healthcare provider before starting this or any new dietary approach, especially if you:

• Are pregnant or breastfeeding
• Have a medical condition such as diabetes, kidney disease, or digestive disorders
• Have a history of eating disorders
• Are taking medications that may be affected by dietary changes
• Have food allergies or sensitivities to any recommended foods

This protocol is not intended to diagnose, treat, cure, or prevent any disease.

It is a short-term nutritional approach designed to support overall wellness, not a medical treatment.

Conclusion

The 3-Day Gut Support Protocol is a simple way to focus on nutrient-dense foods that support digestive wellness.

By temporarily emphasizing whole, unprocessed foods, including specific nutrients that support digestive health, and incorporating prebiotic and probiotic foods, you create an opportunity to nourish your body and potentially enhance your overall sense of wellbeing.

Remember, this protocol is designed to complement your daily Skinny Collagen™ regimen, not replace it.

Continue taking your Skinny Collagen™ as directed throughout the protocol and beyond for optimal results.

I recommend trying this protocol occasionally as a way to refocus on nutritious eating habits and support your overall wellness journey.