What is the ReNew Food Plan?

The ReNew Food Plan is a therapeutic, short-term nutrition strategy designed to reset foundational systems of the body—specifically gut health, immune function, and detoxification. Developed by the Institute for Functional Medicine, this food plan is often used as a powerful starting point for individuals dealing with autoimmune, neurological, gastrointestinal, or inflammatory conditions. It focuses on eliminating the most common dietary triggers—such as sugar, processed foods, gluten, grains, and dairy—while increasing nutrient-dense whole foods that promote natural detoxification and repair.

This “whole systems reboot” helps identify hidden food sensitivities, reduce toxic burden, break addictive eating cycles, and reestablish metabolic balance. While designed as a short-term protocol, the ReNew Food Plan can be personalized and extended for individuals who require deeper healing. 

Who is the ReNew Food Plan For?

The ReNew Food Plan is ideal for individuals who:

• Experience chronic inflammation, pain, or fatigue

• Struggle with sugar addiction or processed food dependence

• Have known or suspected food sensitivities

• Show signs of impaired detoxification (e.g., headaches, brain fog, acne, hormone imbalances)

• Have been diagnosed with autoimmune, neurological, gastrointestinal, or cardiometabolic conditions

• Want to identify food triggers and reduce their toxic load

This plan supports those ready to clear the slate, reduce inflammation, and build a new foundation of health.

How Does the ReNew Food Plan Work?

The ReNew Food Plan removes common inflammatory foods while increasing daily intake of colorful vegetables, high-quality proteins, and healthy fats to support the body’s detoxification organs: the liver, kidneys, gut, lungs, lymphatic system, and skin.

Key mechanisms include:

• Removing triggers: All forms of sugar, artificial sweeteners, processed foods, alcohol, caffeine, dairy, grains, and most legumes are eliminated.

• Rebalancing the gut: Gut permeability (“leaky gut”) can begin to repair as food antigens and irritants are removed.

• Supporting liver detoxification: Cruciferous vegetables, sulfur-rich foods, and healthy fats help process and excrete stored toxins.

• Calming immune over-activation: As inflammatory cytokines decrease, immune tolerance can improve.

• Rewiring cravings: Removing sugar and processed foods helps normalize dopamine signaling and blood sugar stability.

Foods to Eat:

• Protein: Wild-caught fish (excluding tuna), grass-fed meats, organic poultry, eggs, tofu, tempeh, edamame, spirulina

• Fats: Extra virgin olive oil, coconut oil, ghee, avocado oil, nuts, seeds, coconut milk

• Non-starchy vegetables: Crucifers (broccoli, kale, cabbage), leafy greens, garlic, onions, celery, radishes, mushrooms, squash, peppers

• Fruits (in moderation): Berries, kiwi, cherries, pomegranate seeds

• Herbs and spices: Turmeric, ginger, garlic, cinnamon, parsley, cilantro

• Beverages: Filtered water, herbal teas, green tea, homemade broths

• Fermented foods: Miso, sauerkraut, kimchi (if tolerated)

Foods to Avoid:

• Refined sugar and all sweeteners (including natural and artificial)

• Grains and grain-based products (including gluten-free flours)

• All dairy products (including yogurt, cheese, milk, kefir)

• Alcohol, caffeine, and soda

• Processed and packaged foods (with additives, preservatives, or long ingredient lists)

• Most legumes (except edamame, black soybeans, mung bean pasta)

• Shellfish and tuna (due to high mercury content)

• Common high-histamine or inflammatory condiments (e.g., ketchup, mayonnaise, BBQ sauce)

What Happens After?

After completing the initial 4 to 6 weeks, many people feel dramatically better. From there, your practitioner may guide you through a personalized reintroduction phase to test for reactions to specific foods. The long-term goal is to build a diverse, nutrient-dense way of eating that supports your unique biochemistry.

Some individuals choose to maintain a modified version of the ReNew Food Plan long-term, especially if they continue to feel their best without reintroducing certain foods.

Benefits of the ReNew Food Plan:

• Supports metabolic detoxification and reduces toxic load

• Lowers inflammation and oxidative stress

• Improves gut integrity and digestion

• Identifies food triggers and sensitivities

• Balances blood sugar and hormone levels

• Reduces food cravings and rewires brain chemistry

• Enhances immune resilience

• Promotes healthy weight loss

• Increases energy, mood, and mental clarity

Common Challenges:

• Sugar withdrawal symptoms: headaches, irritability, fatigue (typically resolve within 3 to 5 days)

• Feeling overwhelmed with food prep and planning

• Navigating social situations and dining out

• Missing favorite comfort foods

Support Tips:

• Stay hydrated and plan meals ahead

• Use the “batch-cooking” method to streamline prep

• Pair fruits with protein or fat to stabilize blood sugar

• Take Epsom salt baths and practice mindfulness for stress management

How Do I Start the IFM Renew Plan?

1. Clean out your pantry and remove non-compliant foods

2. Download or request a printable food list from your practitioner

3. Stock your kitchen with ReNew-approved ingredients

4. Begin meal planning or use our meal planner to simplify the process

5. Track your progress using a daily food and symptom journal

6. Check in with your practitioner to personalize and monitor your plan

Looking for More Support?

Our meal planning membership offers:

• Personalized ReNew Food Plan–compliant recipes

• Weekly meal plans and prep reminders

• Grocery list generator

• Choose "IFM Renew Plan" when setting up your personal diet profile

Sign up today and discover how simple, healing food can transform your life. 

Disclaimer: This plan should be undertaken with the guidance of a healthcare practitioner trained in Functional Medicine.