My training as a Holistic Health Coach at the Institute of Integrative Nutrition confirmed my believe that health is a process and a wonderful journey of self-discovery and self-improvement. So far, my journey has included eczema, psoriasis, allergies, difficult periods, learning uniqueness, infertility issues, weight fluctuations, candida, and cataracts.

I have learned much working with these issues and have developed a passion for self-improvement and health. But my son was my catalyst for learning how what you eat not only impacts your physical health but also your emotional health.  Together we strengthened our gut and health from implementing a rotation diet for over 10 years.

Did you know that between 70% to 80% of your immune system is in your digestive system? When your body is not properly assimilating the foods you are eating, your immune system is compromised. When you don’t digest your foods your gut becomes inflamed. Along with this inflammation, there may be a leaky gut and/or food allergies or sensitivities. Symptoms could range from being sick often, skin conditions, not feeling good after eating, or almost any other condition/disease. If your digestive system is not working correctly, then your immune system is weakened. Your adrenals and thyroid are also impacted.

So how do you improve your digestive system and thus your overall health?

One method/tool is a rotation diet. This is a method of eating foods from the same biological family for 24 hours, then not eating them again for usually four days. Most people will start eating a larger variety of food and get a wider/fuller range of nutrients. The body is less likely to see a variety of foods as threats and is more likely to process them as foods instead of attacking them as invaders. This not only aids the healing of the digestive system but also helps prevents new food reactions from occurring. In addition, after time, small amounts of reactive foods may be able to be reintroduced back into your diet and digested properly. For example, when my son and I started on a rotation diet over ten years ago, we could not have eggs or peanuts. Our guts are healthier and we are now able to eat these foods again in small amounts. Instead of eating large amounts of the same foods day in and day out, eating a variety of foods promotes the healing of your digestive and immune systems.

I believe that by following a rotation diet my son and I have made great progress in healing our gut and immune systems. Just like learning anything new, I was overwhelmed when I began this method of eating. I made a chart to help me with the planning and organizing of our meals. When we began our rotation diet, Brent (my son) was a very selective eater and only consumed 5 things, 4 of which cause reactions. The below rotation diet chart was our first one.


Day One

Day Two

Day Three

Day Four


















Green Bean



Sweet Pot.


After awhile our rotation diet became second nature to me and helped me with menu planning. Yet, when I needed to determine foods for special events like birthdays or travel, I would have to pull out the calendar and place 1, 2, 3, or 4 for the days of the rotation on the calendar until I came to the correct dates. I thought there has got to be a better way to organize a rotation diet. I decided to have a team develop an iPhone app called Rotation Diet Assistant.

Below is what we eat for breakfast on Day Three of our Rotation Diet:

Rotation Diet

This helpful Rotation Diet is available for you right now! My team is working on the Android version, which is scheduled, to be available at the end of February or March.

love, light and laughter.

Vicky Mitchell