7-Day Gut Reset Guide for Crohn's, Colitis, and Digestive Relief
For Crohn's & Colitis
A comprehensive approach to managing IBD through nutrition, symptom tracking, and lifestyle strategies

Contents
Introduction
This guide provides a comprehensive approach to managing Inflammatory Bowel Disease (IBD) through evidence-based strategies for nutrition, symptom tracking, hydration, supplementation, and lifestyle factors.
Welcome to Your IBD Wellness Journey
Living with Inflammatory Bowel Disease (IBD) presents unique challenges, but with the right tools and knowledge, you can take control of your health and improve your quality of life. The FlareCare 7-Day Gut Reset Guide is designed to empower you with evidence-based strategies for managing Crohn's disease and ulcerative colitis.
This guide is not just another diet book—it's a comprehensive approach to IBD management that addresses nutrition, symptom tracking, hydration, supplementation, and lifestyle factors. Whether you're newly diagnosed or have been living with IBD for years, this guide offers practical tools to help you feel your best.
Why a 7-Day Gut Reset?
The 7-day format provides a structured approach to implementing positive changes without feeling overwhelming. This timeframe allows you to:
- Experience quick wins that motivate continued progress
- Identify potential food triggers and sensitivities
- Establish sustainable habits for long-term management
- Reset inflammation patterns that may be contributing to symptoms
- Create a foundation for personalized IBD management
While seven days isn't enough time to completely transform your health, it's the perfect duration to kickstart positive changes and establish habits that can lead to lasting improvements.
What Makes This Guide Different
The FlareCare approach is built on three core principles:
- Evidence-Based Recommendations: All content is grounded in current medical research and best practices for IBD management.
- Personalization: We recognize that IBD affects everyone differently. This guide provides frameworks that you can adapt to your unique needs and triggers.
- Holistic Perspective: Rather than focusing solely on diet, we address multiple factors that influence IBD symptoms, including stress, hydration, supplementation, and lifestyle.
How to Use This Guide
For best results, we recommend following these steps:
- Read through the entire guide before starting: This will give you a comprehensive understanding of the approach and allow you to prepare properly.
- Gather necessary supplies: Stock your kitchen with recommended foods and prepare tracking tools before beginning.
- Consult your healthcare team: Share your intention to follow this program with your gastroenterologist and other healthcare providers, especially if you're currently experiencing a flare or taking medications that might be affected by dietary changes.
- Commit to the full seven days: For the most accurate assessment of how these changes affect your symptoms, try to follow the recommendations consistently for the entire week.
- Track your symptoms daily: The symptom tracking component is crucial for identifying patterns and personalizing your approach.
- Be flexible: If certain recommended foods don't work for you, substitute with alternatives from the same category that you know your body tolerates well.
- Continue beyond seven days: Use what you learn during this week to develop a sustainable long-term approach to IBD management.
Remember: You are the expert on your own body. Use this program as a starting point, but don't hesitate to make adjustments based on your unique needs and responses.
7-Day Meal Plan
This meal plan focuses on gut-friendly foods that are low in potential trigger ingredients, rich in anti-inflammatory properties, easy to digest, and nutritionally balanced.
Day 1: Gentle Introduction
Breakfast
- Smooth banana oatmeal (made with rolled oats cooked until very soft)
- 1 tablespoon maple syrup
- Optional: 1 tablespoon ground flaxseed
Mid-Morning Snack
- Applesauce cup
- Small handful of peeled, sliced almonds (if tolerated)
Lunch
- Baked salmon with lemon and dill
- White rice (well-cooked)
- Steamed carrots (cooked until fork-tender)
Afternoon Snack
- Smooth peanut or almond butter on white toast (if tolerated)
- Herbal tea (non-caffeinated)
Dinner
- Baked chicken breast (skinless)
- Mashed potatoes (made with olive oil instead of butter)
- Steamed green beans (well-cooked)
Evening Snack
- Lactose-free yogurt with a drizzle of honey
Hydration reminder: Aim for 8 glasses of water throughout the day
Day 2: Anti-Inflammatory Focus
Breakfast
- Scrambled eggs (cooked with olive oil)
- White toast with a thin layer of avocado
- Herbal tea
Mid-Morning Snack
- Smoothie: banana, lactose-free yogurt, small amount of blueberries, and a touch of honey
Lunch
- Turmeric-infused chicken soup with:
- - Shredded chicken
- - White rice
- - Carrots and zucchini (well-cooked)
- - Low-sodium broth
Afternoon Snack
- Rice cakes with smooth nut butter
- Herbal tea
Dinner
- Baked white fish with herbs
- Sweet potato mash
- Steamed asparagus tips (if tolerated)
Evening Snack
- Lactose-free pudding
Hydration reminder: Include electrolyte drink if experiencing diarrhea
Day 3: Omega-3 Boost
Breakfast
- Overnight oats made with lactose-free milk
- Mashed banana
- 1 teaspoon honey
Mid-Morning Snack
- Cantaloupe cubes
- Plain crackers
Lunch
- Tuna salad sandwich on white bread
- - Tuna mixed with olive oil instead of mayo
- - Finely diced cucumber (peeled)
- Applesauce on the side
Afternoon Snack
- Lactose-free yogurt with a drizzle of honey
- Herbal tea
Dinner
- Grilled salmon
- White rice pilaf
- Roasted butternut squash (peeled and well-cooked)
Evening Snack
- Smooth almond butter on rice cakes
Hydration reminder: Herbal tea (chamomile or peppermint)
Day 4: Fiber-Lite Focus
Breakfast
- Cream of rice cereal made with lactose-free milk
- Mashed banana stirred in
- Sprinkle of cinnamon
Mid-Morning Snack
- Hard-boiled egg
- Small peeled pear (poached if needed for softness)
Lunch
- Turkey and rice lettuce wrap (use soft butter lettuce if tolerated)
- Mashed avocado spread
- Steamed zucchini on the side
Afternoon Snack
- Rice pudding (made with lactose-free milk and a touch of maple syrup)
- Peppermint tea
Dinner
- Baked cod or tilapia
- White mashed sweet potato (no skin)
- Steamed spinach (well-cooked)
Evening Snack
- Lactose-free kefir or yogurt drink
- Gluten-free pretzels
Hydration reminder: Warm lemon water with a pinch of sea salt in the morning
Day 5: Gut-Soothing Veg Day
Breakfast
- Smoothie: steamed carrots, banana, lactose-free yogurt, and ginger
- White toast with olive oil drizzle
Mid-Morning Snack
- Applesauce with cinnamon
- Chamomile tea
Lunch
- Lentil soup (pureed if needed for easier digestion)
- White toast or gluten-free crackers
- Steamed peeled green beans
Afternoon Snack
- Cucumber slices (peeled) with hummus (start with small amounts)
Dinner
- Baked chicken thighs (skinless, seasoned with rosemary)
- Mashed white potatoes
- Steamed or roasted carrots and parsnips
Evening Snack
- Warm almond milk with cinnamon
- A few soft Medjool dates
Hydration reminder: Caffeine-free herbal tea throughout the day
Day 6: Repair & Replenish
Breakfast
- Scrambled eggs
- Cooked white grits
- Herbal tea (ginger or chamomile)
Mid-Morning Snack
- Smooth peanut butter on soft white bread
- Small handful of peeled grapes
Lunch
- Chicken and rice bowl with zucchini and carrots (steamed)
- Olive oil drizzle on top for healthy fats
Afternoon Snack
- Rice cakes
- Unsweetened coconut yogurt
Dinner
- Turkey meatballs (baked)
- Quinoa (well-rinsed and cooked soft)
- Roasted peeled sweet potato
Evening Snack
- Sliced ripe banana
- Chamomile tea
Hydration reminder: Add bone broth once today if tolerated
Day 7: Calm & Reset
Breakfast
- Soft oatmeal with cooked apples and cinnamon
- Herbal tea
Mid-Morning Snack
- Pear purée
- Small rice cake
Lunch
- Baked tilapia with lemon and herbs
- White rice
- Steamed peas (if tolerated)
Afternoon Snack
- Plain lactose-free yogurt
- A drizzle of maple syrup or honey
Dinner
- Chicken stew with root vegetables (carrots, parsnips, soft potatoes)
- Served over well-cooked white rice or gluten-free noodles
Evening Snack
- Smooth almond butter on rice cake
- Warm ginger tea
Hydration reminder: 8+ glasses of water, try sipping slowly throughout the day
Symptom Tracking Guide
Tracking your symptoms is one of the most powerful tools for managing Inflammatory Bowel Disease (IBD). This guide will help you monitor your symptoms effectively, identify patterns, and communicate more clearly with your healthcare team.
Core Symptoms to Track
Bowel Movements
- Frequency: Number of bowel movements per day
- Consistency: Using the Bristol Stool Scale (1-7)
- Type 1: Separate hard lumps (severe constipation)
- Type 2: Lumpy and sausage-like (mild constipation)
- Type 3: Sausage-shaped with cracks (normal but firm)
- Type 4: Smooth, soft sausage (ideal consistency)
- Type 5: Soft blobs with clear edges (lacking fiber)
- Type 6: Mushy with ragged edges (mild diarrhea)
- Type 7: Entirely liquid (severe diarrhea)
- Urgency: Rate from 1-5
- 1: No urgency
- 3: Moderate urgency but manageable
- 5: Extreme urgency/accidents
- Blood presence: None, small amount, moderate, significant
Pain
- Abdominal pain: Rate from 0-10
- 0: No pain
- 5: Moderate pain that affects activities
- 10: Severe pain requiring immediate attention
- Location: Lower left, lower right, upper left, upper right, central
- Joint pain: Yes/No and severity (0-10)
Energy & Wellness
- Fatigue: Rate from 0-10
- 0: No fatigue
- 5: Moderate fatigue affecting daily activities
- 10: Extreme fatigue/unable to function
- Overall wellbeing: Rate from 0-10
- 0: Very poor
- 5: Average
- 10: Excellent
Other Symptoms
- Nausea: None, mild, moderate, severe
- Fever: Record temperature if elevated
- Appetite: Poor, fair, good, excellent
- Weight: Weekly measurement (same time of day)
Food & Medication Tracking
Food Journal
- Meals and snacks: Record all food and beverages
- Timing: Note when you ate
- Potential triggers: Mark foods you suspect might trigger symptoms
- New foods: Highlight any new foods introduced
Medication Tracking
- Prescribed medications: Record all doses taken
- Adherence: Note any missed doses
- Over-the-counter medications: Include pain relievers, antidiarrheals, etc.
- Supplements: Record all supplements taken
When to Contact Your Healthcare Provider:
- Severe, persistent abdominal pain
- Persistent vomiting
- High fever (over 101°F/38.3°C)
- Significant rectal bleeding
- Severe dehydration signs (extreme thirst, dark urine, dizziness)
- Inability to keep medications down
Hydration Guide
Proper hydration is crucial for everyone, but it's especially important for people with Inflammatory Bowel Disease (IBD).
Why Hydration Matters for IBD
- Diarrhea Management: Frequent bowel movements can lead to significant fluid loss
- Electrolyte Balance: IBD can disrupt your body's balance of essential minerals
- Medication Support: Proper hydration helps your body process medications effectively
- Digestive Function: Water is essential for proper digestion and nutrient absorption
- Symptom Relief: Good hydration can help reduce constipation and cramping
Daily Hydration Goals
Basic Guidelines
- Minimum water intake: 64 ounces (8 cups) daily
- During flares: Increase to 80-96 ounces (10-12 cups) daily
- Activity adjustment: Add 8 ounces for every 30 minutes of exercise
- Climate consideration: Increase intake in hot weather or high altitudes
Signs of Proper Hydration
- Urine is pale yellow (like lemonade)
- Regular urination (every 3-4 hours while awake)
- Skin returns quickly to normal when pinched
- Moist mouth and lips
Signs of Dehydration
- Dark yellow or amber urine
- Infrequent urination
- Dry mouth, lips, and skin
- Fatigue or dizziness
- Increased thirst
- Headache
Homemade Oral Rehydration Solution
Mix together:
- 1 liter of water
- 6 teaspoons of sugar
- 1/2 teaspoon of salt
- Optional: 1/4 cup orange, grape, cranberry, or apple juice for potassium
Best Choices
- Water (flat or sparkling if tolerated)
- Herbal teas (non-caffeinated)
- Bone broth or clear broths
- Coconut water (if tolerated)
- Oral rehydration solutions
- Diluted fruit juices (50/50 with water)
Generally Avoid
- Alcohol (irritates the digestive tract)
- Caffeinated beverages (coffee, black tea, energy drinks)
- Carbonated sugary beverages (soda/pop)
- High-sugar drinks
- Milk (if lactose intolerant)
Supplements Cheat Sheet
While a balanced diet should be your primary source of nutrients, certain supplements may benefit people with IBD, especially during flares or if you have specific deficiencies.
Supplement | Recommended Dosage | Benefits | Considerations |
---|---|---|---|
Vitamin D3 | 1,000-2,000 IU daily | Anti-inflammatory properties, supports immune function, promotes bone health | Blood levels should be monitored, best absorbed with food |
Omega-3 Fatty Acids | 1-2 g daily | Anti-inflammatory effects, may help reduce intestinal inflammation | Choose pharmaceutical grade, may have blood-thinning effects |
Probiotics | Varies by strain | Helps maintain gut microbiome balance, may reduce flare frequency | Different strains have different effects, quality varies by brand |
Calcium | 1,000-1,500 mg daily | Supports bone health, especially important for those on corticosteroids | Split into smaller doses for better absorption |
Iron | As prescribed | Prevents or treats anemia, supports energy levels | Can cause constipation, best absorbed with vitamin C |
When to Take Supplements
Supplement | Best Time to Take | With or Without Food |
---|---|---|
Vitamin D3 | Morning or with largest meal | With food (contains fat) |
Omega-3 | With meals | With food |
Probiotics | Morning or as directed | 30 minutes before meals or 2 hours after |
Calcium | Divided doses throughout day | With food |
Iron | Morning on empty stomach | Without food if possible |
Important Reminders:
- Always consult your healthcare provider before starting any supplement regimen
- Supplements are not replacements for prescribed medications
- More is not better - follow recommended dosages
- Keep a supplement log as part of your symptom tracking
- Bring all supplements to medical appointments for review
Success Stories: Living Well with IBD
The following stories represent real experiences from individuals who have successfully managed their IBD symptoms using the strategies outlined in this guide.
When I was first diagnosed with ulcerative colitis, I felt completely overwhelmed. The flares were unpredictable and debilitating. I tried medication, but still struggled with frequent symptoms that affected my work and social life.
The turning point came when I started tracking my symptoms meticulously and noticed patterns with certain foods. Through careful elimination and reintroduction, I discovered that dairy, high-fiber raw vegetables, and caffeine were my major triggers.
Using a meal plan similar to the one in this guide, I gradually rebuilt my diet around foods that nourished without triggering symptoms. The biggest surprise was how much hydration affected my symptoms – staying properly hydrated made a tremendous difference in reducing cramping and urgency.
— Sarah, living with UC for 6 years
College was when my Crohn's symptoms first appeared, and the timing couldn't have been worse. Between classes, exams, and trying to have a social life, managing a chronic illness seemed impossible. I went through several medication changes and even had surgery to remove part of my small intestine.
What changed everything for me was when I started comprehensive tracking of my symptoms, diet, stress levels, and medication. Using a system similar to the FlareCare tracking guide, I began to see clear patterns emerge. I realized that stress was as significant a trigger for me as certain foods.
The supplement recommendations from my dietitian, similar to those in this guide, helped address nutritional deficiencies that were contributing to my fatigue. Vitamin D and B12 supplements in particular made a noticeable difference in my energy levels.
— Michael, living with Crohn's for 12 years
Takeaways from Success Stories
While each person's IBD journey is unique, these success stories highlight several common themes:
- Personalized approach: Finding the specific diet, medication, and lifestyle combination that works for your body
- Consistent tracking: Identifying patterns and triggers through systematic symptom monitoring
- Proactive management: Making adjustments at the first sign of symptoms rather than waiting for a full flare
- Professional partnerships: Working closely with healthcare providers and specialists
- Patience and persistence: Recognizing that managing IBD is a marathon, not a sprint
Your success story is waiting to be written. The strategies in this guide have helped countless individuals with IBD improve their quality of life and regain a sense of control over their health.
Sources
This guide was created using information from the following trusted sources:
- National Center for Biotechnology Information (NCBI): Specifically, information on the pathophysiology of IBD.
https://www.ncbi.nlm.nih.gov/books/NBK470312/ - Mayo Clinic: Information on Crohn's disease symptoms and causes.
https://www.mayoclinic.org/diseases-conditions/crohns-disease/symptoms-causes/syc-20353304 - Crohn's & Colitis Foundation: Dietary recommendations, what to eat, and information on supplements.
https://www.crohnscolitisfoundation.org/patientsandcaregivers/diet-and-nutrition/what-should-i-eat
https://www.crohnscolitisfoundation.org/patientandcaregivers/complementary-medicine/supplements
Track symptoms, identify food triggers, and take control of your gut health