Gut Boot Camp: How to Reset Gut Health in Three Days

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 of other areas of wellness too. Happy, healthy gut bacteria have been linked to reduced rates of depression, decreased risk of heart disease, and lower 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.

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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.

A 2022 study found 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

Water might 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 bacteria Campylobacter.

Fluids are also essential for keeping things moving in your gut. So drink up!

Get adequate sleep

Are better sleep and better digestive health linked? You bet your footie pajamas. Gut microbiome diversity is associated with 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 items like 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! Research shows 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 foods help 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, and kimchi.

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 like Headspace or Calm that’ll prompt you to do a quick meditation or breathing practice daily.

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.