Try Out This Easy 3 Day Gut Reset Protocol With Sample Meal Plan

What is a gut reset?

A gut reset, also frequently referred to as a “detox” or “cleanse,” aims to restore balance in the human microbiome and the GI tract.

While research on the effects of short-term “detox diets” or “gut cleanses” on the body are limited, with most studies being too small, according to some studies, consuming certain whole foods and nutrients can help with the removal of toxins from the body.

Eating a variety of different whole foods will provide an array of nutrients and vitamins that can help support the body’s own metabolic detoxification pathways, but additional research is needed.

The problem with that, though, is that large scale studies with thousands of people are very expensive to conduct, and doing a clinical trial about eating certain healthy foods would not make Big Pharma or the medical community any money. Which means grants for these types of studies are few and far between.

There IS money in prescribing multiple drugs and having your patients come for office visits over and over again, though.

Healthy people rarely see their doctors. Healthy people aren’t on multiple prescription medications for diabetes and hypertension, because it’s not needed.

That is why is it so important to live a healthy and holistic lifestyle! Remember that old saying, “An apple a day keeps the doctor away?”

Well it’s kind of true! Eating whole foods and exercising daily really can reduce your need for doctors visits. (Of course we are not talking about accidents or the like, this is only about chronic, reversible medical conditions like diabetes, hypertension, etc.).

And you don’t have to be perfect either. There is no such thing as perfection.

I still enjoy ice cream and unhealthy foods too! I don’t believe in excluding food groups and depriving yourself of the things you love to eat. Just remember, everything in moderation. Eating McDonalds a few times a year or every month or so is not going to kill you, but eating it everyday might.

Start small and slowly start to incorporate these healthy living tips and tricks into your lifestyle.

If you currently eat fast food or take out multiple times a week (or day), then it would be extremely difficult to switch to cooking every single meal at home right away.

I recommend starting slowly. Start with cooking at home 1-2 days per week and slowly increase from there. Or start making a healthy breakfast at home a few days a week, or maybe start to pack a lunch for work twice a week.

Slow and steady wins the race!

Our brains do not like change, so doing anything drastic will make it harder for you to stay motivated and stick to your goals.

Are you trying to eat healthier and want to do a detox or a gut reset but aren’t sure where to start?

Why not start with a 3 day gut reset??

This can be a great way to kickstart your wellness journey!

Try my new 3 day gut reset protocol and see how you feel after the 3 days. And as always, contact your doctor first before trying, especially if you have chronic health conditions.

This program has been developed by research from a functional MD, a holistic nutritionist, and also by me, a PharmD! ?

3 Day Gut Reset Protocol

**Disclaimer: Not medical advice. Contact your doctor first before trying any new protocols.

1) Start with an intermittent fast

Just like you need to rest everyday, it is important to give your gut a period of rest and rejuvenation to function optimally as well.

Giving it a break can help support antioxidant and anti inflammatory processes and can even help shed extra water weight and ease bloating. I don’t know about you, but when I eat a lot of take out and fast food I feel super bloated and uncomfortable and this reset can help me get back on track.

Studies are coming out all of the time supporting the benefits of intermittent fasting, which gives the body a break for a set number of hours each day so that your gut can repair, reset, and rest.

Now, we are not talking about the crazy fasts where you don’t eat for 3+ days. This is a lot more gentle on the body and easier to handle.

Women especially need to be careful when fasting and need to listen to their bodies. If you feel faint, then please eat something! We don’t need you passing out somewhere because you did a 36 hour fast.

The night before you start your gut reset, plan to fast for ~12-14 hours. For example, a 12 hour fast means you stop eating at 7 in the evening and don’t eat again until breakfast the next day at 7.

It sounds like a long time, but you are sleeping for the majority of it, so it should be more manageable than a daytime fast.

I actually think it is super important to not eat too late at night as a general rule. I love to eat an early dinner so I have plenty of time to digest everything before I go to bed. Try to aim for a ~5-6pm dinner and see how you feel and document it in your journal so you can track what works and doesn’t work in your life.

2) Hydrate right away when you wake up

According to a lot of research, drinking water, especially room temperature or warm water on an empty stomach, is one of the best things you can do for digestion.

It is actually even one of the Ayurvedic principles. Warm water is gentle on the GI tract and stimulates digestion which naturally helps food move through the digestive tract and promotes the removal of waste.

I recommend you start your detox day with at least one full glass of water with a sprinkle of Himalayan salt and a lemon before you eat breakfast.

3) Have a sugar-free breakfast

Multiple studies have shown that high-sugar diets can increase your risk for metabolic disease, while eliminating sugar can provide protection from obesity and metabolic syndrome.

Cereal is probably one of the worst things to eat for breakfast, because of the high sugar content in most of them.

That is why I recommend avoiding refined sugars and added sugars for your breakfast (and really in general).

Fruit sugars are perfectly fine, but make sure they’re accompanied by plenty of fiber, fat, and protein so you don’t spike your blood sugar and then crash later on in your day. Strawberries, raspberries, and blueberries are great for the morning and can be eaten alone or thrown into a quick smoothie. I also love to cook up a couple eggs and make a quick scramble in the morning with a bunch of veggies if I want a hot breakfast.

4) Midmorning have a cup of chai tea

There have been some studies that showed that the release of tea polyphenols may help control peoples glycemic index and digestibility of starchy foods.

So, a mid-morning cup of tea might help with digestion when you’ve had a breakfast that’s heavier in starch.

Try adding some gut-supporting ingredients like cinnamon, cardamom, and ginger to boost the benefits!

5) Have a broth-based meal with probiotics for lunch

The nutrients found in a clean bone broth can help soothe the gut. Bone broth contains the amino acid glutamine (among others), which has been shown to improve gut function in some preclinical trials.

Choose a bone broth from high-quality, grass-fed animals or a vegetable broth, and add some extra vegetables to it for a filling, gut-friendly meal. You could add in garlic, onions, celery, carrots, leeks, or whatever veggies you like to eat.

In addition to prebiotic fibers from vegetables, adding 1 tablespoon of fermented foods (like kimchi, sauerkraut, or some pickles) to your meals is another easy way to work gut-friendly bacteria into your life.

I also recommend looking for a high quality probiotic supplement as well to add to your daily routine.

6) Don’t snack between meals

Remember that we are trying to give our guts a break! So try not to snack unless you are really hungry.

If you really feel like you can’t wait until your next meal to eat, then try another glass of chai tea, some coffee, a large glass of water, or some veggies like carrots or celery with a little bit of hummus.

7) Add prebiotics to your dinner

Back in the day, thousands of years ago, hunter-gatherer societies ate roughly 200 grams of fiber daily, while we get approximately 15 grams per day with the modern diet. We definitely have a fiber gap! And lack of fiber can lead to plenty of gut issues like constipation, diarrhea, bloating, and other issues.

The best source of fiber is from complex carbohydrates from fermentable plant fibers or “prebiotics” which support the good bacteria already present in the gut.

The following foods are especially rich in prebiotic fibers:

• Yams, sweet potatoes, and other tubers
• Potatoes
• Ginger
• Leeks (green and white parts)
• Strawberries, raspberries, and other berries
• Asparagus
• Brussel sprouts and broccoli
• Artichokes
• Spinach
• Legumes/beans
• Flaxseeds
• Chia seeds

Try to add at least one of these foods to your dinner every night, bonus points for adding two or three ?

8) Reduce your stress levels

Having unchecked stress levels has even been shown to have negatives effects on your gut health. The brain-gut connection is also a real thing! There have even been studies that have shown an increased risk for depression in some people when their gut microbes get disrupted.

Some simple ways to try to reduce stress are to try daily meditation, do a mini yoga session, stretch in the morning and before bed, listen to relaxing music, take a walk outside, or maybe try a new exercise class. Exercise can also be a great way to get some anger or frustration out!

9) Go to bed early

Not getting enough sleep has been shown to increase gut imbalance issues. Most women need at least 8-10 hours of sleep per night, and the majority of us are not getting even close to that!

Go to bed early, dim all the nights, turn off your phone, read a couple chapters in a book, reduce the temperature in your bedroom, and snuggle up and try to get some rest!

Click here to read some more quick tips to help with insomnia

Do you want a meal plan as well for this reset?

Here is a sample 3 Day Gut Reset Meal Plan you can start tomorrow

Please comment below or email me today with any and all questions you have!