Transform your health with a 3-day gut reset! Discover how small changes can improve your gut microbiome, reduce inflammation, and boost wellness. Learn the power of anti-inflammatory foods and start feeling better today.
Ah, the gut: This all-important, 15-foot-long tract can not only make you feel ship-shape or nauseous, constipated, or BM-ing like a well-oiled machine — it can affect tons ofother areas of wellnesstoo. Happy, healthy gut bacteria have been linked toreduced rates of depression,decreased risk of heart disease, andlower incidence of obesity.
But sometimes, when poor habits rack up, your gut microbiome can get seriously out of whack. There’s no literal reboot button for your belly, but we have a three-day plan to keep your intestinal tract on track.
What is a three day gut reset?
Don’t worry — we’re not suggesting you sip only lemon water for three days or down some nasty green gunk shake every several hours. A three-day gut reset is merely a way to refocus your attention on gut health for a few days, setting yourself on a positive path for the future. Think of it as a “hard refresh” for your mental and physical efforts for digestive wellness.
Let’s get started, shall we?
Eat anti-inflammatory foods
Whether you have inflammatory bowel disease (IBD) or more short-lived gut inflammation, you may experience some seriously unpleasant digestive symptoms. One way to tame the flame: Consume more anti-inflammatory foods.
A2022 studyfound that an anti-inflammatory diet helped reverse disorders of the intestinal flora (as well as reduce obesity). To craft your inflammation-busting meal plan, include plenty of richly colored fruits and vegetables, beans, legumes,whole grains, seafood, and healthy fats like avocado,olive oil, and nuts.
Stay hydrated
Watermight be the forgotten “nutrient” for gut health. According to 2022 research, low-water drinkers had significant microbiota differences compared to high-water drinkers. Specifically, those who drank less H2O had higher concentrations of the harmful bacteriaCampylobacter.
Fluids are also essential for keeping things moving in your gut. Sodrink up!
Get adequate sleep
Are better sleep and better digestive health linked? You bet your footie pajamas. Gut microbiome diversity isassociatedwith healthy sleep — and sleep deprivation may lead to adverse changes in the ’biome.
Add more high-fiber foods
Good gut bacteria have their very own favorite food: fiber.High-fiber itemslike beans, whole grains, vegetables, and fruits help beneficial bacteria thrive. On day two, make a meal plan that includes plenty of each.
Try regular exercise
When you get moving, so does your gut!Researchshows that exercise modulates gut microbiota, enriching its diversity. So, consider what kind of movement you can reasonably include in your schedule (and what type you genuinely enjoy). Then, get started with a sweat session.
Try fermented foods
Fermented foodshelp increase the amount of helpful bacteria in the gut and reduce inflammatory proteins. So on day three, stock your fridge with fermented essentials like pickles, yogurt, kefir, sauerkraut, andkimchi.
Try relaxation techniques
At some point, we’ve all felt the connection between the belly and the brain. (Test day tummy ache, anyone?) Sometimes, the best approach to calming the gut is soothing the mind. Try downloading an app likeHeadspaceorCalmthat’ll prompt you to do a quick meditation or breathing practice daily.
Who should not try a gut reset?
Though a three-day gut reset can be a healthy, non-invasive process, it may not suit everyone. If you live with an inflammatory bowel condition,irritable bowel syndrome(IBS), or other gut health disorders, check with your doctor before diving in. Some of the steps in this plan (such as adding high-fiber or fermented foods) could aggravate your unique symptoms.
A three-day gut reset is a great option any time you feel like your gut could use a (gentle!) boot camp to get back in shape. Just be sure to avoid extreme measures and definitely talk to your doctor before making any significant changes to your diet.
