Your gut contains about 100 trillion bacteria, which makes healing your gut vital to your overall health. Your gut microbiome can change within days when you modify your diet. These changes can affect many health conditions including obesity, heart disease, diabetes and mental health.
Most individuals don’t get enough fibre in their diet – less than the recommended 30g daily. Adding just 6g more fibre can help your gut bacteria thrive. A gut reset is a great way to naturally rebalance your microbiome. You can easily add fermented foods like yoghurt, kefir, kimchi and sauerkraut to your diet. These foods provide good bacteria that help your gut heal naturally.
A well thought reset plan gives you a well-laid-out approach to heal your gut naturally. Many individuals ask how long gut healing takes. The plan helps reset your gut bacteria through dietary changes, better sleep and stress management. It rebuilds a healthier microbiome effectively. Individuals who’ve tried similar plans report fewer digestive issues and better emotional health.
Day 1: Prepare Your Body for a Gut Reset
Your first day of gut reset focuses on giving your digestive system some rest and preparing it to heal. This day helps you build vital habits that support your body’s natural recovery process.
Start with a 12-hour overnight fast
Your gut needs time to rest and perform its maintenance functions. A 12-hour overnight fast activates your digestive system’s “motor complex” – a cleaning wave that moves through your intestines when there’s no food [1]. This process clears out debris and helps your gut work better.
Studies show that fasting 12-14 hours each day gives your digestive system enough time to repair itself [1]. This fasting period can also trigger autophagy, where your body cleans out damaged cells and potentially reduces your risk of chronic diseases [2].
Wake up with water and light movement
Sleep naturally dehydrates your body. A glass of warm water first thing in the morning helps wake up your digestive system and gets your metabolism going [3]. Nutrition experts suggest drinking about 32 ounces of warm water on an empty stomach to balance your fluids and help release toxins [3].
Light movement like stretching or a short walk should follow your morning hydration. This activity stimulates peristalsis
-waves that move food through your digestive system [3]. The light exercise gets your blood flowing after sleep and supports better digestion [3].
Eat a high-fibre, low-sugar breakfast
Individuals in the United Kingdom typically eat only about 20g of fibre daily, instead of the recommended 30g [4]. A fibre-rich breakfast is vital for gut health. Here are some great high-fibre breakfast options:
- Avocado toast with whole grain bread (avocados provide 13.5g of fibre each) [5]
- Overnight oats with chia seeds (chia seeds offer nearly 10g of fibre per ounce) [5]
- Miso chickpeas and avocado on toast (chickpeas contain soluble fibre called raffinose that supports beneficial gut bacteria) [5]
Avoid caffeine and alcohol
Your gut reset requires avoiding alcohol because it disrupts your gut microbiome balance. Alcohol changes your gut bacteria composition and pushes your system from homeostasis into dysbiosis [6]. Your body creates potentially harmful metabolites while breaking down alcohol that can damage your intestines’ protective mucus layer [6].
You should also limit caffeine as it affects gut motility and triggers a stress response by raising cortisol levels [3]. Nutritionists suggest eating something small before having coffee to minimise its effects on your digestive system [3].
Go to bed by 11 p.m. to support circadian rhythm
The quality of your sleep affects your gut microbiome, and research shows that lack of sleep can change gut bacteria [3]. Your gut bacteria and circadian rhythms work together—gut bacteria follow daily patterns that respond to when you eat and fast [7].
Sleeping by 11 p.m. helps align your body’s internal clocks. Research shows that eating late at night disrupts these patterns and changes hormone production [7]. Getting at least 7 hours of quality sleep [3] supports this gut-brain connection and helps your body heal naturally.
Day 2: Feed the Good Bacteria
Your second day builds on the digestive prep from day one. The focus shifts to keeping beneficial gut bacteria fed. Your microbiome can change in just 24 hours when you modify your diet. The right foods will help your gut reset experience move faster.
Add fermented foods like kefir or sauerkraut
Fermented foods help heal your gut naturally. These foods have live bacteria from the fermentation process where bacteria and yeasts break down sugars [8]. Kefir stands out with its rich mix of beneficial bacteria and yeasts compared to regular yoghurt. It creates bioactive compounds that help digestion and lower cholesterol [8].
Sauerkraut means “sour cabbage” and first appeared in China 2,000 years ago. This fermented food offers amazing probiotic benefits. Research shows sauerkraut’s microbiome grows faster during fermentation and stays stable in commercial packaging [8]. You’ll find more probiotics in refrigerated versions than shelf-stable ones since they skip pasteurisation – a process that kills both good and bad bacteria [8].
Include prebiotic-rich vegetables in every meal
Probiotics bring good bacteria while prebiotics give them food. These plant fibres reach your lower digestive tract undigested and feed healthy gut bacteria [9]. Scientists suggest eating 3-5 grammes of prebiotics each day helps gut health [9].
San José State University researchers list these five foods with the highest prebiotic content (79-243 milligrammes per gramme):
- Dandelion greens
- Jerusalem artichokes
Garlic
- Leeks
- Onions [10]
These prebiotic-rich foods help control gut function, balance blood sugar levels and let your body absorb more calcium
Cut out processed foods and added sugars
Ultra-processed foods work against your gut reset goals. High-income countries show worrying numbers for ultra- processed food intake [12]. These foods pack high levels of
saturated fats, sugars, salt and additives that harm gut health [13].
High sugar intake changes your microbiota makeup. It reduces bacterial diversity and shifts the balance of beneficial bacteria [1]. These changes lead to more inflammation and weaker immune functions [1]. A newer study shows eating lots of simple sugars makes the small intestine more permeable in healthy humans [1].
Drink at least 2 extra glasses of water
Good hydration creates the perfect setting for a healthy gut microbiome [2]. The water you drink affects the diversity of your gut bacteria directly [2]. Beyond plain water, herbal teas offer tasty ways to stay hydrated.
Green and black teas help arbitrate the gut microbiome, according to a 2019 study [2]. Coffee shows similar benefits. A 2020 study found that coffee’s polyphenols and caffeine create positive changes in gut microbiota [2].
Scientists writing in Nutrients found that eating more fruits and vegetables improves gut bacteria diversity in just two weeks [2]. This quick improvement comes from the fibre in plant-based foods. Your efforts to reset gut bacteria can show positive results fast.
Day 3: Diversify and Destress
Day three of your gut reset plan brings together microbiome diversity and stress reduction – vital elements that restore your gut health for the long run.
Try a meatless day with legumes and whole grains
Plant-based diets boost your gut microbiome composition quickly. A switch to plant-based meals increases good bacteria like Bacteroidetes [14]. Your gut microbiota can change within five days [14].
Legumes like beans, lentils, and chickpeas pack protein and fibre that feed your gut microbiome [3]. These foods contain B vitamins, magnesium, manganese, and zinc – nutrients your intestines need [3]. Black beans, edamame, and lima beans give you extra magnesium [3].
Whole grains work great with legumes. They add fibre, B vitamins, minerals, protein, and antioxidants [15]. The fibre in these grains acts as prebiotics and feeds good gut bacteria [15].
Add herbs and spices to diversify microbes
Herbs and spices do more than flavour your food. Research shows they change gut microbes and help with inflammation [16]. A study found major changes in gut bacteria after adding herbs and spices to an average diet for four weeks [17].
Good bacteria called Ruminococcaceae grew more when individuals ate lots of herbs and spices [17]. Adding just 1½ teaspoons daily made a difference [18]. You can add:
- Rosemary, thyme, and oregano (Lamiaceae family)
- Cumin (Apiaceae family)
- Cinnamon and bay leaf (Lauraceae family)
Head outdoors or garden for natural microbes
Nature affects your gut microbiome. Wilson’s biophilia theory links outdoor settings to better health [19]. Natural microorganisms help build a stable, diverse microbiome [5].
Individuals in rural areas have more gut bacterial species than city dwellers [5]. Brief contact with soil microorganisms changes gut microbiota and helps immune system function [4].
Do a 30-minute workout or walk
Exercise helps your gut microbiome thrive [20]. A 30-60 minute aerobic workout increases good bacteria like Faecalibacterium [21]. Regular activity helps your digestive tract find its rhythm [20].
Exercise improves blood flow to your gut [20]. Better circulation strengthens your digestive tract and maintains healthy bacteria balance [20]. Physical activity also makes gut muscles stronger, which leads to better contractions (peristalsis) [20].
Practise deep breathing or meditation
Your gut responds directly to stress through the gut-brain connection. Relaxation makes your parasympathetic (“rest and digest”) nervous system take charge [6]. Individuals with IBS who learned relaxation techniques saw their pain, bloating, diarrhoea, and flatulence reduce both quickly and over time [6].
Meditation restores emotional balance and cuts stress [22]. A 2020 study showed that 70% of IBS patients who tried mindfulness-based stress reduction had fewer symptoms. They felt less anxious and lived better lives [6].
What to Expect During the 3-Day Gut Reset
Your body will adapt to new eating patterns during the 3-day gut reset. You’ll notice changes in both your body and mind.
Possible digestive changes
Your gut microbiome starts to adapt and changes how you digest food. Science shows that your microbiome can change within days after you change what you eat [23]. You might feel bloated, gassy, or notice different bowel movements.
These signs usually mean your gut bacteria are getting used to new foods, especially when you eat more fibre.
Research shows that kids with coeliac disease improved their gut health in just three days by cutting out sugar and dairy products [24]. While these changes are normal, you shouldn’t ignore ongoing stomach problems that don’t go away. They might point to deeper issues that a reset can’t fix.
Mood and energy shifts
The gut-brain axis connects your digestive system and brain. It works both ways. Your gut’s lining has more than 100 million nerve cells [25] and lots of serotonin receptors [26]. This means you might feel different emotionally or mentally during your reset.
Individuals often feel less anxious and more energetic as their good bacteria increase. You might feel tired on the first day because your body misses processed foods and sugars. This is perfectly normal.
How long does it take to heal your gut?
Everyone’s healing time is different. It depends on your starting point and how well you stick to gut-friendly habits. Most individuals see better gut health within weeks if they keep up their new diet and lifestyle [27]. But real, lasting changes need months of dedication.
Serious gut problems might take six months to a year to heal properly [27]. That’s why a 3-day reset works best as your first step rather than a complete fix. Think of this reset as your foundation to build lasting gut health habits. Remember that true healing takes time and commitment.
How to Maintain Gut Health After the Reset
Your gut reset benefits need daily choices that support microbial diversity. These four strategies can help you build on your progress after the first three days to maintain long-term gut health.
Want to eat 30 different plant foods per week
The world’s largest citizen science microbiome project, shows individuals who eat more than 30 different plant foods weekly have a more diverse microbiome than those who eat fewer than 10 varieties [28]. Each bacterial strain serves a unique purpose – from training immune cells to strengthening your gut barrier and producing vitamins [7]. This diversity plays a vital role in proper gut function.
Plant foods contain unique fibres and polyphenols that keep microbiome diversity [28]. These substances work like microbial fertiliser and stimulate beneficial bacteria growth [29]. The “Super Six” plant groups include vegetables, fruits, wholegrains, legumes, nuts, seeds, herbs and spices [7].
Keep taking fermented and prebiotic foods
Human diets have included fermented foods for almost 10,000 years [30]. These foods affect your gut microbiome both now and later [30]. Look for “naturally fermented” on labels and bubbles in the liquid when choosing fermented products
– these signs indicate live organisms [31].
Prebiotic foods feed your beneficial bacteria and deserve equal attention. Onions, garlic, bananas, and artichokes pack prebiotic power [32]. Prebiotics work like fertilisers for your gut garden and help the right bacteria thrive in your digestive system [29].
Make sleep and meal times regular
Your gut health links directly to sleep and eating patterns [8]. Later meals and random eating schedules associate with poor sleep quality [8]. Your meal timing guides peripheral biological clocks and affects sleep quality through your central biological clock’s rhythm [8].
Set consistent meal schedules to support this system. Eating your first meal within two hours of waking helps maintain healthy digestion [33]. Better sleep quality comes from limiting the gap between your last meal and bedtime [8].
Reduce antibiotics and harsh cleaners
Household cleaning products can alter your gut microbiome [34]. Disinfectant cleaning products kill both harmful and beneficial bacteria without distinction [32]. Individuals who use disinfectants weekly experiences twice the risk of higher levels of certain gut microbes that associate with health issues [35].
Microbiome-friendly approaches offer better alternatives. Regular outdoor time exposes you to beneficial soil-based microbes that boost your immune system [36]. Probiotics help preserve microbial biodiversity and reduce toxic effects from chronic detergent exposure [34].
Conclusion
Research confirms that meaningful microbiome changes start within three days, even though this timeframe might seem too short to fix years of digestive issues. The body goes through distinct phases during this reset plan – from preparation to active feeding of beneficial bacteria. The final phase includes diversity and stress reduction techniques. The most compelling evidence shows that steady dietary changes build the foundation for long-term gut healing, whatever symptoms resolve during the original reset period.
Your digestive system will need time to adapt to new patterns. Without doubt, you’ll notice some temporary changes. These adjustments – from different bowel movements to better energy levels – indicate positive microbiome rebalancing rather than concerning side effects. This reset acknowledges that gut healing needs patience and persistence, unlike quick-fix solutions.
Benefits go way beyond digestive comfort. A healthy gut strengthens immune function, enhances mental wellbeing, and reduces inflammation. Your risk of chronic disease might decrease too. Good habits create a sustainable approach to microbiome health. These include eating various plant foods, adding fermented products, keeping regular schedules, and reducing antimicrobial exposures.
Gut health needs continuous practise – it’s not a destination. Small, steady changes create significant improvements over time. The microbiome responds well to positive interventions, which brings hope to individuals who don’t deal very well with digestive issues. This three-day reset marks your first step toward rebuilding a healthier relationship with your gut and, then, your overall wellbeing.
FAQs
What are some quick ways to improve gut health?
Incorporate fermented foods like yoghurt and kefir, eat a high-fibre diet with diverse plant foods, reduce sugar intake, manage stress through relaxation techniques, and engage in regular physical activity. These steps can help promote beneficial gut bacteria and support overall digestive health
How long does it typically take to reset your gut?
While some changes can be observed within days, significant improvements usually take several weeks of consistent effort. For more severe gut issues, complete restoration may require six months to a year of maintaining gut-friendly practises.
What should I expect during a gut reset?
You may experience temporary digestive changes such as bloating or altered bowel movements as your gut microbiome adjusts. Many individuals also notice shifts in mood and energy levels. These changes are typically normal and indicate that your body is adapting to new dietary patterns.
Are there specific foods I should focus on for gut health?
Yes, aim to include a variety of plant-based foods, particularly those rich in prebiotics like onions, garlic, and artichokes. Fermented foods such as sauerkraut and kefir are also beneficial. Try to consume at least 30 different plant foods weekly to support microbial diversity.
References
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