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5 Gut Health Diet Plans: 7-Day Meal Plan for Each Diet

Written by Dr. Michael Ruscio, DC on June 9, 2025

Written by Dr. Michael Ruscio, DC on June 9, 2025 — Reviewed by Kellie Blake

• Paleo Diet|
• Low FODMAP Diet|
• AIP Diet|
• Candida Diet|
• Elemental Diet|
• Which Diet is Best?|
• Probiotics: A Powerful Addition|
• Additional Tips|

One of the most common questions I get is: “What’s the best diet for gut health?”

I wish there were a one-size-fits-all answer. But the truth is, there isn’t. What works wonders for one person might do nothing—or even make things worse—for someone else.

That’s why I recommend a stepwise approach—start with the least restrictive diet that could help, see how your body responds, and only move to stricter options if needed. In this article, we’ll walk through five gut-supportive diets (including downloadable guides and meal plans), starting from simple to more intensive:

1. Paleo Diet
2. Low FODMAP Diet
3. Autoimmune Protocol (AIP) Diet
4. Candida Diet
5. Elemental Diet

1. Paleo Diet for Gut Health

If you’re just beginning to explore gut-friendly diets, the Paleo diet is a smart, approachable starting point. It emphasizes whole, unprocessed foods and eliminates common gut irritants like gluten, dairy, and refined sugar, without being overly restrictive.

What It Is

The Paleo diet centers on eating like our hunter-gatherer ancestors: meats, fish, vegetables, fruits, nuts, and seeds. It removes ultra-processed foods as well as grains, legumes, and dairy.

Why It Helps

• Reduces exposure to inflammatory and allergenic foods 1 2
• Eliminates processed ingredients that negatively affect the gut microbiome 3
• Encourages real, unprocessed food that supports overall gut repair

Try the Paleo Diet if …

• You’re just getting started with gut healing and want a gentle place to begin.
• You suspect processed foods, gluten, or dairy might be bothering your gut.
• You don’t have a diagnosed gut condition but deal with occasional bloating or fatigue. (This is different from chronic fatigue, which could be a sign of a virus or other condition.)
• You want to build a strong nutritional foundation before exploring stricter options.

Download: Paleo Diet Guide

One-Week Paleo Meal Plan

2. Low FODMAP Diet for Gut Health

If you’re dealing with ongoing bloating, gas, or irregular bowel movements, a low FODMAP diet may be your best next step. It’s slightly more structured than Paleo and designed specifically to reduce fermentable carbohydrates that commonly trigger gut symptoms.

What It Is

A low FODMAP diet limits certain short-chain carbohydrates—fermentable oligosaccharides, disaccharides, monosaccharides, and polyols—that feed gut bacteria and create gas. It starts with an elimination phase followed by a structured reintroduction to help pinpoint your specific triggers.

Why It Helps

• Reduces bloating, gas, and other IBS symptoms by removing fermentable carbs 4
• Helps identify individual food sensitivities through reintroduction phases 5
• Often improves gut symptoms quickly, making it a useful diagnostic and therapeutic tool
  

Try the Low FODMAP Diet if you…

• Have been diagnosed with or suspect IBS
• Experience persistent bloating, gas, or abdominal discomfort
• Haven’t had much relief on a less restrictive diet like Paleo
• Are open to tracking your symptoms and reintroducing foods methodically

Download: The Low FODMAP Diet Guide 

One-Week Low FODMAP Meal Plan

3. Autoimmune Protocol (AIP) Diet for Gut Health

For those with autoimmune conditions or chronic inflammation, the AIP diet takes things a step further by removing foods that may stimulate the immune system. It’s more restrictive but incredibly powerful for calming gut and immune reactivity.

What It Is

The autoimmune protocol (AIP) diet is an elimination diet based on Paleo principles, but it also removes eggs, nightshades, nuts, seeds, and other potential immune triggers. It focuses on nutrient-dense, anti-inflammatory foods.

Why It Helps

• Removes dietary triggers that may worsen autoimmune symptoms 6 7
• Reduces gut inflammation by eliminating common immune irritants
• Encourages gut healing with a focus on nutrient density and real food
  

Try the AIP Diet if you…

• Have an autoimmune disease (like Hashimoto’s, rheumatoid arthritis, or lupus)
• Are already eating Paleo but still experience symptoms
• Want a strict reset to deeply reduce inflammation and promote gut repair
• Are willing to commit to a short-term elimination diet to uncover triggers

Guide: AIP Diet for Beginners 

One-Week AIP Meal Plan

4. Candida Diet for Gut Health

If you’re struggling with recurring yeast infections, skin rashes, brain fog, or sugar cravings, Candida may be at play. A candida protocol may help rebalance your gut by targeting yeast overgrowth.

What It Is

The Candida diet removes added sugar, alcohol, refined carbs, and yeast-containing foods. It emphasizes low-sugar vegetables, lean proteins, and antifungal support through diet.

Why It Helps

• Starves excess yeast and bad bacteria by removing their food supply 8
• Reduces inflammation and gut permeability triggered by Candida overgrowth
• Supports microbiome balance and gut lining repair

Try the Candida Diet if you…

• Suspect yeast overgrowth (which may be connected to a history of antibiotics, sugar cravings, and fungal infections)
• Have chronic bloating, fatigue, or brain fog
• Experience skin issues like rashes or athlete’s foot
• Are looking for a short-term protocol to rebalance the microbiome

Download: Candida Diet Guide

One-Week Candida Diet Meal Plan

5. Elemental Diet for Gut Health

When nothing else works or you need rapid symptom relief, the Elemental Diet is a short-term, meal-replacement protocol designed to rest and reset the gut completely.

What It Is

The Elemental Diet uses easily absorbed, pre-digested nutrients (in powdered drink form) to provide all essential calories while completely bypassing digestion. It’s often used for small intestinal bacterial overgrowth (SIBO) and severe GI distress.

Why It Helps

• Starves harmful bacteria by removing all fermentable foods 9
• Gives the gut lining a chance to heal and rest 10
• Has been shown to improve SIBO and reduce inflammation rapidly 11

Try the Elemental Diet if you…

• Have SIBO or severe, unrelenting digestive symptoms
• Failed to improve on other diets
• Need a reset or diagnostic approach before reintroducing food
• Are open to a short-term liquid-only protocol for major gut relief

Download: The Gut Reset Guide

One-Week Elemental Diet Plan

All meals are replaced by Elemental formula (e.g., Dr. Ruscio’s Elemental Heal or similar).

• 5–7 shakes per day, spaced every 2–3 hours.
• Optional: add unsweetened herbal teas or bone broth.
• Follow protocol for 2–4 days for a quick reset, or follow for 1–3 weeks under clinical supervision.

Note: After the Elemental Diet, you should reintroduce foods slowly and pay close attention to how you feel. You may find some foods still cause symptoms and need to be limited for a while longer. 

Which Diet Plan Is Best for You?

The key to improving gut health is not necessarily about finding the “best” diet but about finding the one that works for your body. 

Diet plans should be considered trial periods—about 2 to 3 weeks. Track your symptoms and see how your body reacts. If you experience improvement, stick with it. If not, try another diet. 

Keep in mind, you can mix and match the diets as desired! It’s about building a diet that works for you. You can always go back to more restrictive diets as needed if your gut needs some care in the future. 

I also encourage my clients to be kind to themselves. Don’t let perfection be the enemy of the good. If you strive for 80% adherence, you’ll still see amazing results. 

Probiotics: A Powerful Addition to Your Gut Health Diet

While dietary changes can go a long way in improving gut health, adding probiotics to your routine can enhance these effects. Probiotics are beneficial bacteria that can help restore balance in your gut microbiome, reduce inflammation, and improve digestion.

Why Probiotics Help with Gut Health

Probiotics work by:

• Restoring a healthy balance of gut bacteria 12
• Reducing gut inflammation 13
• Helping heal leaky gut 13
• Supporting immune function and digestion 14 15

Read Our Comprehensive Probiotics Guide for a deep dive into probiotic supplements. 

Additional Tips for Gut Health

• Stay hydrated: Hydration helps ease constipation and supports healthy digestion.
• Exercise: Regular, gentle exercise can help alleviate bloating and improve bowel function. Even a brief walk after meals can help keep bloat at bay 16. 
• Spend time in nature: Spending time outdoors is shown to reduce stress. Getting vitamin D is a healthy bonus!

The Bottom Line: Which Diet Should You Choose for Gut Health?

Improving your gut health involves finding the right diet for your body. Start with less restrictive diets like Paleo or Low FODMAP, track your progress, and move on to more restrictive diets if necessary. Pairing your diet with probiotics can further boost gut health. With time, you’ll find the right balance to improve your digestion, reduce symptoms, and enhance your overall well-being.

At any point along your journey toward digestive health, we would love to help. Reach out to the Ruscio Institute for Functional Health to set up a time to connect. You may also be interested in exploring gut health at your own pace with my book, Healthy Gut, Healthy You.

The Ruscio Institute has developed a range of high-quality formulations to help our clients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you. The information on DrRuscio.com is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.