Your gut is where it all begins. If you are wondering how to reset your gut, look no further! From digestion to immunity and even mental health, a balanced gut microbiome plays a crucial role in keeping you feeling your best. However, we are human – and that means factors like stress, poor diet, and antibiotics can throw your gut out of balance. That’s where a gut reset comes in. You can rebalance and support long-term gut health by making targeted dietary and lifestyle changes!
What is a gut reset?
Any type of reset is essentially a way we can go back to “ground 0” – whether it be a sleeping reset or a gut reset, we are giving ourselves the chance to build something into a better version of itself! Specifically, a gut reset refers to the process of restoring balance to your digestive system by supporting the good bacteria in your microbiome while reducing inflammation and eliminating harmful foods. Unlike a quick detox, a gut reset isn’t a one-time fix but rather a series of intentional changes that promote long-term health. While a short-term reset can help you feel better quickly, sustained improvements require consistent, healthy habits.
The science behind a healthy gut microbiome
Inside of our guts, we have a very complex system of bacteria, fungi, and other microorganisms that aid in digestion, regulate inflammation, and help boost our immunity! When we have a healthy microbiome, it helps break down food, absorb nutrients, and keep harmful pathogens in check. However, factors like antibiotics (the medicine we take when we are sick), processed foods (such as fast food), chronic stress, and lack of sleep can disrupt this delicate balance, leading to digestive discomfort, weakened immunity, and inflammation.
How to reset your gut naturally
The key to restoring gut health is to do it naturally and sustainably.If you're wondering how to reset your gut naturally, the key is to make gradual, mindful changes to your habits and routines. You always want to ensure you are adjusting softly and considering how these changes may impact your body! Here are a few ways:
- A gut reset diet: As we’ve always said, food is one of the most powerful tools. We want to focus on whole, nutrient-dense foods that nourish your microbiome, such as high-fiber vegetables, fermented foods, and prebiotic-rich options. Avoid processed foods, artificial sweeteners, and excessive sugar, which can fuel harmful bacteria and disrupt gut balance.
- Hydration & cleansing: You need to ensure you are drinking enough water! It is essential for flushing toxins and maintaining regular digestion. Staying hydrated supports the movement of food through your digestive system and prevents constipation. Herbal teas, bone broth, and lemon water can also aid gut cleansing.
- Exercise & relaxation techniques: Physical activity stimulates digestion and supports gut health by promoting beneficial bacteria. Additionally, practices like yoga, deep breathing, and meditation help lower stress, which is crucial since chronic stress negatively impacts the gut microbiome.
Gut reset diet: Foods to include
Here are a few of our favorite foods to help aid in your gut reset journey! You can find these at a local supermarket or seasonal farmers market!
- High-Fiber Foods: Fiber feeds beneficial gut bacteria and supports regular bowel movements. Include a variety of vegetables, fruits, whole grains, and legumes in your gut reset diet.
- Fermented Foods: Fermented foods like yogurt, kefir, sauerkraut, kombucha, and kimchi introduce probiotics that help balance gut bacteria and improve digestion.
- Prebiotics & Probiotics: Prebiotics (found in foods like garlic, onions, and bananas) fuel the good bacteria, while probiotics (found in fermented foods and supplements) help replenish beneficial microbes.
How to clean your gut: Foods & habits to avoid
Understanding how to clean your gut starts with eliminating foods that disrupt your microbiome. To truly reset your gut, it’s important to cut out foods that cause inflammation and imbalance. Yes, these are some of our favorite foods to munch on, but they are not beneficial to our bodies. These include processed and high-sugar foods, which promote the growth of harmful bacteria, excessive alcohol, which can damage the gut lining, and the overuse of antibiotics, which kills both good and bad bacteria, leads to an imbalance.
What is the 3-day gut reset and does it work?
In just three days, you can do your first gut reset! This is a shorter-term approach with the goal of giving your gut a break. It won’t be a night-and-day difference, but it will reduce bloating and improve your digestion. Here’s a sample plan:
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Day 1: Start with a fiber-rich smoothie, eat a probiotic-rich lunch (like kefir with berries), and finish with a vegetable-heavy dinner.
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Day 2: Incorporate bone broth, fermented foods, and plenty of hydration.
- Day 3: Focus on whole foods, light protein sources, and gentle movement like yoga or walking.
Signs your gut is healing
Trust us, you’ll notice the signs your gut is healing! You’ll most likely see better digestion and regular bowel movements – you won’t be struggling to use the bathroom or have days go by that you can’t! Generally, your energy levels will rise, and you’ll have more of a desire to expend that energy through exercise, hobbies, or even your social life. Your sugar cravings should lessen or completely go away, aka you won’t be craving the sweet treats after every meal. Overall, all of these changes will lead to a better mood and mental clarity!
How to reset your gut: key takeaways
Remember, it isn’t all about the quick fixes. If you’re wondering how to reset your gut, the focus should be on changing your habits and routines to include better food for your gut! Prioritize whole foods, stay hydrated, manage stress, and move your body regularly – these are all key factors! Small, consistent changes will lead to long-term digestive health and overall wellness.
FAQs
How often should you reset your gut?
While there’s no set schedule, a gut reset diet should be a long-term commitment. Short resets can be done seasonally to give your system a boost.
Is a gut reset diet safe for everyone?
Most people benefit from a gut reset diet, but if you have a medical condition, consult a healthcare professional before making major dietary changes.
Can you reset your gut in 3 days?
A 3-day gut reset can help reduce bloating and inflammation, but long-term gut health requires consistent effort.
Can fasting help reset your gut?
Intermittent fasting can support gut health by allowing the digestive system to rest and promoting beneficial bacteria growth.
Can stress affect your gut reset?
Absolutely. Stress negatively impacts gut bacteria and digestion, making relaxation techniques an important part of the process.
References
- Professional, C. C. M. (2025c, March 4). Gut microbiome. Cleveland Clinic. https://my.clevelandclinic.org/health/body/25201-gut-microbiome
- Davani-Davari, D., Negahdaripour, M., Karimzadeh, I., Seifan, M., Mohkam, M., Masoumi, S. J., Berenjian, A., & Ghasemi, Y. (2019). Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods (Basel, Switzerland), 8(3), 92. https://doi.org/10.3390/foods8030092
- How to add more fiber to your diet. (n.d.). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
- Dimidi, E., Cox, S. R., Rossi, M., & Whelan, K. (2019). Fermented Foods: Definitions and Characteristics, Impact on the Gut Microbiota and Effects on Gastrointestinal Health and Disease. Nutrients, 11(8), 1806. https://doi.org/10.3390/nu11081806
- Satokari R. (2020). High Intake of Sugar and the Balance between Pro- and Anti-Inflammatory Gut Bacteria. Nutrients, 12(5), 1348. https://doi.org/10.3390/nu12051348
- Bishehsari, F., Magno, E., Swanson, G., Desai, V., Voigt, R. M., Forsyth, C. B., & Keshavarzian, A. (2017). Alcohol and Gut-Derived Inflammation. Alcohol research : current reviews, 38(2), 163–171.
- Patangia, D. V., Anthony Ryan, C., Dempsey, E., Paul Ross, R., & Stanton, C. (2022). Impact of antibiotics on the human microbiome and consequences for host health. MicrobiologyOpen, 11(1), e1260. https://doi.org/10.1002/mbo3.1260