The 3-Week Gut Plan
For when you're bloated more days than not and tired of being told it's ‘just IBS’. The Gut Plan is a clinical, structured reset that calms the system, repairs the gut lining and rebuilds your microbiome, so digestion stops running your day.
- The full 21-day plan, structured day by day
- 33 gut-friendly recipes built around the plan
- A symptom tracker to learn your triggers
- The science behind it, in plain English
A proper, clinical-grade reset built on the 5R framework, a structured path through the things that actually calm an irritated gut. No guesswork, no conflicting internet advice, one clear path.
Each phase has a job, settle the triggers, restore what supports digestion, feed the good bacteria, repair the lining, and rebuild a calmer baseline.
Food that does the work
33 gut-loving recipes designed around the plan, with prebiotic and gut-friendly foods built in, so every meal is part of the reset, not a chore on the side.
Understand your own gut
A built-in symptom tracker and the science explained in plain English, so by the end you know your triggers and how to keep things calm for good.
This is for you if your digestion has quietly taken over how you plan your days, your meals and your outfits, and you want a real plan instead of vague advice.
- You're bloated more days than not and starting to expect it
- Your digestion swings between constipation and urgency
- You've been told it's ‘just IBS’ with no real plan to follow
- You plan your day around where the nearest loo is
- You want to understand your triggers, not just mask the symptoms
- You're ready to follow something structured for three weeks
Every gut is different, but the three weeks tend to follow a recognisable arc.
The settle
The first week asks the most of you. As triggers come out, things can feel a little unsettled before they calm, that's the system adjusting, not the plan failing.
The calm
Bloating starts to ease and digestion becomes more predictable. For many people this is the first properly comfortable stretch in a long time.
The rebuild
With a calmer baseline, the focus shifts to rebuilding, and your tracker starts showing you exactly what your gut does and doesn't get on with.
Good to know
The things people usually want to check before starting. Still unsure? Take a peek inside the plan first, no commitment.
No. The plan does its work through food and structure, not a shopping list. Anything optional is clearly flagged as optional, you'll never need to spend extra to see the results.
For the most part, yes. The 33 recipes come with easy swaps, and the 5R principles hold whatever your diet looks like. Dairy and gluten are already handled within the elimination phases, so a lot of common triggers are built in.
The Gut Plan is a structured wellness reset, not medical treatment. If you have a diagnosed gut condition like IBD or coeliac, or you take regular medication, have a quick word with your GP before you start. If anything feels genuinely off during the plan, ease back and check in with them.
Less than you'd think. The recipes are built for real life, simple, batch-friendly and forgiving. You don't need to be a confident cook to follow them, and there's plenty you can make ahead.
No. This is a focused three-week reset, not a life of restriction. The whole point is to calm things down, then learn what your gut does and doesn't get on with, so you come out the other side knowing your triggers rather than fearing your plate.
Every gut is different, but the arc is fairly predictable. The first week can feel a little unsettled as triggers come out, that's the system adjusting, not the plan failing. Most people notice things calming through week two, with bloating easing and digestion becoming more predictable.
It's all online, so you can follow it on your phone, tablet or laptop, wherever you are. You can download or print any of it whenever you like, and it's yours for good, ready to come back to whenever you need a reset.
No. It's a one-off £39 and that's it, no recurring charge, no auto-renewal, nothing to remember to cancel. You pay once and keep it.
Still have a question?
If there's something specific you want to ask before joining, Rose is happy to help.