A 7 day gut reset may involve eliminating processed foods, sugar, and other potential food triggers, and consuming a diet that is rich in whole foods, fiber, probiotics, and prebiotics.
During a 7-day gut reset, the aim is to reduce inflammation and promote the growth of beneficial gut bacteria.
This may involve following a specific meal plan, incorporating plenty of plant-based foods, and drinking lots of water.
It may also include practicing stress-reduction techniques and getting enough restorative sleep.
How Do You Know if You Should Do a 7-Day Gut Reset?
If you suffer from one or more of the following gut related symptoms, this could indicate you’d be a good candidate for a 7 day gut reset:
- Feeling bloated regularly
- Persistent digestive discomfort or irregularities
- Frequent episodes of gas or indigestion
- Unexplained fatigue or low energy levels
- Skin issues such as acne, eczema, or rosacea
- Food cravings, especially for sugary or processed foods
- Mood swings or irritability without a clear cause
- Difficulty concentrating or brain fog
- Unintended weight changes (gain or loss)
- Joint pain or inflammation without clear reasons
- Allergic reactions or sensitivities that have recently worsened or appeared
- Constant feeling of unwellness despite a generally healthy lifestyle
- Recurring headaches or migraines
- Sleep disturbances or insomnia
- A recent course of antibiotics that could have disrupted gut flora balance
Sample 7 Day Gut Reset Plan
Based on the above principles and our experience, here is a concise 7-day gut reset program designed to reduce inflammation, promote beneficial gut bacteria, and improve overall digestive health through natural and holistic methods. This program emphasizes whole foods, hydration, stress reduction, and adequate sleep.
NOTE: Throughout the 7-Day Gut Reset, you will want to do as many of the following as you can in addition to the meals:
- Hydration: Aim for at least 8 glasses of high-quality water throughout the day.
- Stress Reduction
- Take a 15-30 minute walk daily and focus on noticing and getting oriented in your environment (no talking, music, or headphones!) Just become very present in your environment.
- Try 10-15 minutes ofNSDR(Non-Sleep Deep Rest). Non-Sleep Deep Rest, also known as NSDR, is a method of deep relaxation developed by Dr. Andrew Huberman, a neuroscientist at Stanford University School of Medicine. This can be great right before bed or anytime throughout the day.
- Try a Yoga routine for Gut Health on YouTube
- Journal or do some pleasurable light reading before bed (no business or serious topics) to unwind and promote restful sleep.
- Supplements
- Take 5-10Perfect Aminosor a serving ofPerfectAmino powderdaily on an empty stomach 30 minutes before breakfast.
- Take a serving ofEliminatedaily to help improve bowel movements and detox.
- Take ahigh quality probioticdaily
- Take a high-quality magnesium supplement to aid in elimination and stress reduction, such as Natural Vitality Calm.
- Fiber Supplement. Fiber is critical to gut health and most of us don’t get enough. Metamucil makes a natural fiber product without artificial colors or sweeteners. Start with one serving per day, slowly ramping up to taking a rounded teaspoon before each meal. Tip: mix well and drink it within a minute before it thickens.
- Sleep
- Avoid serious or emotional discussions before bed.
- Avoid eating anything 3 hours before bed, as this will improve sleep quality.
- Enhance sleep quality by wearing blue-blocking glasses 2 hours before bed.
Day 1: Preparation and Elimination
- Morning: Start the day with a glass of warm lemon water to stimulate digestion. Take 5-10Perfect Aminos
- Breakfast: Opt for a smoothie with spinach, a small banana, and plant-based protein powder. Drink a cup of coffee or green or black tea as these are high in polyphenols which help the gut microbiome.
- Throughout the Day: Eliminate processed foods, sugar, artificial sweeteners, and potential allergens (dairy, gluten). Take recommended supplements.
- Lunch: Focus on whole foods. Try a large salad with mixed greens, vegetables, avocado, and a high-quality olive oil dressing. Add to it lean protein such as poultry or fish.
- Dinner:For dinner, baked salmon with a large portion of steamed broccoli or other leafy greens.
- Stress Reduction: Take a 15-minute walk after dinner (see instructions earlier)
- Additional Sleep Tips:
- Try 10-15 minutes ofNSDR
Day 2: Incorporate Fermented Foods
- Morning: Lemon water upon waking. Take Perfect Aminos
- Breakfast: A bowl of mixed berries, nuts (such as almonds or walnuts), and seeds (chia or flaxseeds) over coconut yogurt
- Lunch: A large salad with fermented vegetables (kimchi or sauerkraut). Top with nuts or seeds and a lean portion of chicken breast. Take the other recommended supplements.
- Snack: Dairy-free Kefir or a serving of dairy-free plain yogurt with prebiotic-rich foods (ground flax seeds, almonds, etc.).
- Dinner: Grilled chicken or fish with mixed vegetables and a side of fermented beets or sauteed cabbage.
- Evening: Take a 15-minute walk after dinner, as noted previously.
- Apply one or more of the Sleep & Stress Reduction tips mentioned previously.
Day 3: Focus on Fiber
- Morning: Start with lemon water and take 5-10Perfect Aminosor a serving ofPerfectAmino powder
- Breakfast: Smoothie with mixed berries, chia seeds, and spinach.
- Lunch: Ideally, a homemade or healthy freshly made fresh chicken soup with organic bone broth and a side of arugula salad. Take the other recommended supplements.
- Snack: An apple or pear. Take a serving ofEliminate.
- Dinner: Stir-fried chicken with a variety of colorful vegetables over riced cauliflower.
- Evening: Take a 15-minute walk after dinner
- Supplements: Incorporate recommended fiber supplement, and continue other supplements.
- Apply one or more of the Sleep & Stress Reduction tips mentioned previously.
Day 4: Hydration and Herbal Teas
- Morning to Evening: Aim for at least 8 glasses of water throughout the day.
- Herbal Teas: Incorporate herbal teas like ginger or peppermint to aid digestion. Drink throughout the day.
- Meals: Continue with whole foods, emphasizing vegetables, lean proteins, nuts, and seeds.
- Supplements:Continue taking all recommended supplements
- Activity: Take a 30-minute walk outside during lunch to reduce stress and boost mood.
- Apply one or more of the Sleep & Stress Reduction tips mentioned previously.
Day 5: Mindful Eating
- All Day: Practice mindful eating by chewing food thoroughly and eating without distractions. Try to slow down your pace while eating.
- Meals: Include prebiotic and probiotic-rich foods in each meal to support gut health. Continue with whole foods, emphasizing vegetables, lean proteins, nuts, and seeds.
- Supplements:Continue taking all recommended supplements
- Activity: Try a restorative stretching or yoga routine on YouTube or deep breathing exercises to enhance digestion.
- Apply one or more of the Sleep & Stress Reduction tips mentioned previously.
Day 6: Sleep Focus
- Meals: Maintain a diet rich in whole foods and lean protein sources, with an emphasis on magnesium-rich foods (spinach, almonds, and pumpkin seeds) to promote relaxation. Take the recommended supplements.
- Supplements:Continue taking all recommended supplements
- Throughout the Day: Avoid caffeine intake after 2 PM and avoid electronic screens at least 2 hours before bed to improve sleep quality. Take a walk. If not possible, wear blue blockers while watching TV or using screens.
- Evening: Prepare a relaxing bedtime routine, including a warm bath with Epsom salts.
- Apply one or more of the Sleep & Stress Reduction tips mentioned previously.
Day 7: Reflection and Planning
- Morning: Begin with lemon water and a moment of gratitude. Take Perfect Aminos.
- Meals: Continue to eat whole, unprocessed foods. Plan your meals for the coming week to sustain gut health improvements. Take the recommended supplements.
- Supplements:Continue taking all recommended supplements
- Activity: Reflect on the week. Note any changes in digestion, energy levels, and overall well-being. Consider continuing the practices and recommendations that had a positive impact.
- Apply one or more of the Sleep & Stress Reduction tips mentioned previously.
Additional Food Guidance During Your 7-Day Gut Reset
- Lean proteins such as chicken breast, turkey, and wild-caught fish like salmon and trout. These are essential for repairing the gut lining and maintaining muscle health.
- Leafy greens and cruciferous vegetables, including spinach, kale, broccoli, and Brussels sprouts, which are high in fiber and nutrients to support healthy digestion and detoxification.
- Root vegetables like sweet potatoes, carrots, and beets, offering a great source of fiber, antioxidants, and minerals.
- Fermented foods for their probiotics, such as kimchi, sauerkraut, dairy-free kefir, and coconut yogurt, which can help balance the gut microbiome.
- Fruits low in sugar but high in fiber and antioxidants, such as berries (blueberries, raspberries, strawberries), apples, and pears, to promote gut health and provide natural sweetness.
- Nuts and seeds, including almonds, walnuts, chia seeds, and flaxseeds, are excellent sources of fiber, healthy fats, and omega-3 fatty acids, which can reduce inflammation and support digestive health.
- Healthy fats from avocados, olive oil, and coconut oil to support nutrient absorption and reduce inflammation.
- Bone broth, rich in collagen, and amino acids, can heal the gut lining and improve digestion.
- Herbal teas like ginger, peppermint, and chamomile can aid digestion and soothe the gut.
Download the 7 Day Gut Reset Plan for Free (PDF)
Summing it Up
Embarking on a 7-day gut reset journey involves more than just tweaking your diet; it’s a holistic approach to reviving your digestive health and overall well-being. By eliminating processed foods, sugars, and other potential irritants from your diet, and focusing on whole foods rich in fiber, probiotics, and prebiotics, you’re setting the stage for a healthier gut. This reset aims to reduce inflammation and foster the growth of beneficial gut bacteria, crucial steps for anyone looking to enhance their digestive health and boost their immune system.
Incorporating a variety of plant-based foods and ensuring adequate hydration play key roles in this process. Additionally, the reset plan emphasizes the importance of stress reduction techniques and restorative sleep, acknowledging the significant impact of mental and physical well-being on digestive health.
Through a carefully curated meal plan that includes lean proteins, leafy greens, fermented foods, and more, this 7-day journey is designed to rejuvenate your gut health. Supplements such as high-quality probiotics, magnesium, and fiber are recommended to support the body’s detoxification and digestion processes.
Keep in mind that this reset is not just about what you eat; it’s about adopting a lifestyle that supports your gut health. Daily walks, practicing Non-Sleep Deep Rest (NSDR), and engaging in mindful eating are all integral parts of this comprehensive program. By the end of the week, you’re not just aiming for a happier gut but also a more balanced and energized self.
For those looking to dive deeper into the subject, books like “The Microbiome Diet” and “The Mind-Gut Connection: How the Hidden Conversation Within Our Bodies Impacts Our Mood, Our Choices, and Our Overall Health” offer scientific insights and practical advice on restoring gut health.
However, if you find yourself needing more personalized guidance after the reset, consulting with a functional medicine practitioner or a wellness center like LifeWorks Wellness Center can provide the tailored support necessary to maintain and build upon your gut health improvements.
Popular Books on the Subject of 7-day Gut Resets
- “The Microbiome Diet: The Scientifically Proven Way to Restore Your Gut Health and Achieve Permanent Weight Loss” by Raphael Kellman MD
- “The Gut Health Diet Plan: Recipes to Improve Digestive Health and Boost Wellbeing” by Christine Bailey
- “The 7-Day Flat-Belly Tea Cleanse: The Revolutionary New Plan to Melt Up to 10 Pounds of Fat in Just One Week!” by Kelly Choi
- “The 7-Day Allergy Makeover: A Simple Program to Eliminate Allergies and Restore Vibrant Health from the Inside Out” by Susanne Bennett.
Getting Expert Help
If you do not make improvements during this 7-day gut reset, contact LifeWorks Wellness Center for further guidance. You may have more specific needs that need to be addressed. Call to discuss the next steps in maintaining gut health.
If you are considering a 7-day gut reset, depending on the state of your gut health, the best approach may be to consider working with a functional medicine practitioner, who can guide you through the process and ensure it is safe and effective for your individual needs.
Contact us at LifeWorks Wellness Center to schedule a consultation with one of our experienced practitioners who can help you reset your gut!
Learn More About Gut Health
- Gut Healing FAQ
- How to Heal Your Gut Naturally
- FREE Gut Healing Email Series
- Gut Health Testimonials
PubMed References
Diet and the Microbiota-Gut-Brain Axis: Sowing the Seeds of Good Mental Health
Influence of diet on the gut microbiome and implications for human health
