Often the solution to your bloating, indigestion, depression, low immunity and fatigue are all related to poor gut health. Called the “second brain,” the gut, which is inhabited by microbes, sends messages to the brain, influencing its function and behaviour. So resetting the gut microbes can take care of most of your problems.
What Is a Gut Reset?
A gut reset is essentially a short-term plan to eliminate irritants, nourish the digestive system and repopulate the gut with healthy bacteria. It’s not a detox or a crash diet but rather a conscious effort to give your gastrointestinal system a break so that it can function optimally. Think of it as hitting the refresh button on your digestive health.
Why Do You Need a Gut Reset?
Several signs may indicate your gut is out of balance. These include bloating, constipation, diarrhoea, fatigue, brain fog, dull skin and rashes, food intolerance, sugar cravings, mood swings or anxiety.
These symptoms often result from a disrupted gut microbiome — the complex community of bacteria living in your digestive tract. Factors like poor diet, stress, antibiotics, lack of sleep and processed foods can disturb this delicate balance. A gut reset can help repair the lining of your gut, reduce inflammation and restore microbial diversity.
How to Reset Your Gut in 5 Simple Steps
1. Eliminate Trigger Foods: Start by removing foods that commonly irritate the gut or promote bad bacteria. These include added sugars and artificial sweeteners, processed foods, alcohol, gluten (for some people), dairy (for those with sensitivities), fried and fatty foods. This step alone can give your digestive system a break and reduce inflammation.
2. Add Gut-Healing Foods: Bone broth is ideal. Rich in collagen and amino acids, it helps repair the gut lining. Fermented foods like yogurt, kefir, sauerkraut, kimchi, and miso are loaded with probiotics. Prebiotic foods like garlic, onions, bananas and asparagus feed the good bacteria. Leafy greens and fiber-rich vegetables help with bowel regularity and feed beneficial microbes. Basically, whole, unprocessed, and plant-based foods should form the bulk of your meals during this time.
3. Stay Hydrated: Water helps move food through your intestines and aids nutrient absorption. Herbal teas like ginger or peppermint can also soothe the gut and reduce bloating. A high-quality probiotic supplement can help replenish beneficial bacteria, especially after antibiotic use. Depending on your needs, supplements like digestive enzymes, L-glutamine, or zinc carnosine may also support gut healing. However, it’s best to consult a healthcare provider before starting new supplements.
Story continues below this ad
4. Mind Your Lifestyle: Practise mindfulness through meditation, yoga, or journalling. Aim for 7–8 hours of quality sleep and consistent physical activity.
How Long Should a Gut Reset Last?
Most gut reset plans last anywhere from 3 to 14 days, depending on your symptoms and goals. For some, even a short break from processed foods and a focus on nourishment can lead to noticeable improvements.
(Dr Chatterjee is internal medicine specialist, Indraprastha Apollo Hospitals, New Delhi)
© The Indian Express Pvt Ltd