By Briya Freeman 

A rest-and-repair diet is a good idea anytime you want to give your digestive system a reboot, such as after the holidays, illness, low digestive fire, at the change of seasons or in times of stress. 

You may choose to follow this diet once a week, 2-3 times a week, or for 2-3 weeks, as necessary.


  • Kicharee (mung bean and rice soup) – see recipe week 2
  • Detox dahl – see recipe week 1
  • Steamed (or well-cooked) vegetables
  • Sweet potatoes
  • Cooked beets
  • Cooked apples
  • Oatmeal, rice, quinoa, kasha or millet
  • Congee (rice soup)
  • Seeds (e.g. flax, hemp, sunflower — rather than nuts)
  • Small, well-cooked beans and legumes (e.g. mung beans, red lentils)
  • Healthy oils like ghee, coconut oil, and olive oil
  • Meat/Seafood: Small amounts of well-cooked white meats or fish
  • Small amounts of raw local honey or maple syrup (1–2 teaspoons per day)
  • Teas: ginger, cinnamon, fennel, tulsi, green, cardamom, triphala;
  • Hot water
  • Hot water with lemon on an empty stomach
  • Bone broth (for non-vegetarians) or classic homemade chicken noodle soup

Avoid/reduce:  Refined sugars, wheat, red meat, eggs, dairy.

Optional: Small portions of fermented foods, such as 

  • Yogurt or kefir (buy plain organic and add maple syrup or honey)
  • Kimchi, sauerkraut or fermented vegetables
  • Miso paste (e.g. soups)
  • Kombucha
  • Tamari