How To Reset Your Gut In Only Three Days
Written by: Kavata Kithome
You know that I am super passionate about health and wellness, especially when it comes to gut health. This is because your gut is basically your internal garden; the gut microbiome can begin to reset itself within just a few days when you eat the right types of foods.
If you feed your gut a diverse, plant-based diet, your microbiome flourishes. But when you indulge in too many sweets, processed foods, artificial sweeteners and simple carbs (like bread, pasta and rice), you promote the growth of unfavorable conditions instead.
As a transformational health coach, my passion is to help people like you get to the root cause of your health problems. And the gut is the foundation of any protocol that creates sustainable, amazing health for you.
If you are experiencing bloating, nausea, abdominal pain, constipation, and/or diarrhea, your gut is crying for self-care. To take back your gut health, I may have just the solution for you.
This is a three day gut reset, just in time for spring!
Three Day Gut Reset
Step #1: Begin your day with a cup of warm-to-hot water with lemon.
Let’s start by breaking the stress you put on your liver and body throughout every day. Begin your day with a cup of warm-to-hot lemon water; the key here is to sip slowly. Today is all about slowing down and by drinking a cup of clean, pure, filtered lemon water, you change the dynamics of your morning. Lemon water helps to cleanse and detox your system and can give you a refreshing start to the whole new day ahead.
Step #2: Remedy those strong connections with this alternative breakfast.
By now, you know my story; you know that I suffered from leaky gut before my transformation. This is because things like antibiotics, stress, anti-inflammatory medications, gluten, dairy, sugar and SAD (Standard American Diet) increase the “leakiness” or permeability of the gut. Moreover, an environment such as this can lead to a host of inflammatory immune issues, like allergies, asthma, skin rashes, irritable bowel syndrome, inflammatory bowel disease and even autoimmune disease.
The majority of people with gut issues will likely have some element of leaky gut syndrome, so in this step let’s make a gut-remedying smooth elm porridge.
Slippery Elm Bark Porridge
- 2 (heaping) tbsp slippery elm powder
- 200 ml or 6.8 oz water
- 1 cup nut milk*
- 1 scoop plant-based protein (like the Happy Gut Cleanse Shake)
- 1 tbsp collagen powder
- 1 tsp cinnamon
- 3 tbsp sulfite-free shredded coconut flakes (optional)*
- 3 oz. berries (of your choice: blueberries, strawberries, blackberries, or raspberries)
1. Combine the slippery elm powder with the water in a small saucepan on medium heat and stir until it reaches a thickened porridge-like consistency.
2. Mix or blend the nut milk with the protein powder until a smooth consistency and then add it to the porridge.
3. Add the collagen powder and cinnamon right after the milk. Gently stir until it is well mixed.
4. Then remove from the heat and scoop into a serving bowl.
5. Add the coconut flakes and berries.
*Note: This recipe has been modified from a basic slippery elm porridge so that it incorporates a healthy dose of protein and fat in order to keep you full, making it perfect for breakfast.
Step #3: Mid morning, a cup of green tea (no sugar if possible).
I know you were waiting for it, but if you know me, you know that no reset is complete without tea. Green tea especially helps cleanse your liver detoxification pathways, allowing your body to get rid of both harmful internal metabolites and environmental toxins. It also boosts metabolism and helps curb appetite.
To give your gut the love and the support it needs, try brewing your own matcha green tea. I like to drink Tazo® Zen™, which includes green tea with calming lemon verbena, spearmint and lemongrass. YUM!
Step #4: Have a soothing broth for lunch with steamed vegetables.
You know how much I love a good broth. There is something really soothing about broth that takes me back to when my mother nurtured me back to health with a bowl of soup when I had a cold.
The remedying benefits of bone broth are remarkable for the gut lining, reducing inflammation, balancing immune signaling and infusing your body with enzyme-supporting minerals. My grass-fed beef broth recipe is the perfect meal replacement during this gut reset.
Here are some quick pointers:
- Prepare it ahead of time and then all you have to do is heat it up with your favorite veggies.
- If you are vegetarian, this homemade vegetable broth, rich in minerals and vitamins, is a great substitute for bone broth.
- Supercharge your broth while heating by throwing in shiitake mushrooms and any vegetables (like broccoli, carrots and even chopped Swiss chard) for their immune-boosting effects.
Step #5: Pamper yourself in the afternoon with cucumber water.
If you are a busy person like myself, by the afternoon, you may be feeling a bit hungry, as you have been giving your digestive system a big break from the work it does every day. Instead of an afternoon snack, sip on this homemade gut-soothing cucumber water. It’s delicious.
Gut-Soothing Cucumber Water
- 32 oz. filtered or alkaline water
- ½ English cucumber, cleaned and chopped into ½-inch discs
- Fresh mint leaves (optional, but recommended, they elevate and take your water to the next level)
*Note: You’ll need a large glass water bottle or large glass mason jar.
1. The night before, add filtered or alkaline water to a glass water bottle or large mason jar.
2. Then add the chopped English cucumber. Let the cucumber water sit overnight in the refrigerator.
3. The next morning, take it to work with you and keep refrigerated or add ice to keep your cucumber-infused water cool. Set aside the fresh mint leaves for later.
4. Once ready to drink, if desired, crush the fresh mint leaves into the cucumber water to give it an extra-cooling effect. Peppermint oil is particularly anti-inflammatory and soothing for the gut, reducing the symptoms of gas and bloating.
5. Imagine you are at a spa. Take in 3 deep breaths as you enjoy your cucumber water. Feel it hydrate every cell in your body.
Step #6: Make time for meditation or mindfulness.
Listen, I get it, your day is hectic and rushed, but it’s important to remember that this gut reboot is for you. Think of it as “me time.” So set aside 10 minutes between your afternoon activities and dinner to be fully present. One powerful way to improve your gut function is to meditate.
Find what speaks to you, you can try the more traditional route and sit still or listen to soothing music. The key is to take a little time and pause to be present in the moment. This can help stimulate the vagus nerve, which in turn can alleviate poor digestion, constipation and low stomach acid, which otherwise leads to yeast overgrowth, SIBO, IBS and even depression.
Step #7: For dinner, activate your gut with omega-3-rich superfood.
One of my favorite things to nosh on at dinner time is an amazing dinner of wild salmon with greens. During your reset, it is a great time to introduce bitter lettuces like watercress and radicchio. Keep the dressing simple, with just a touch of your favorite extra-virgin olive oil, lemon juice, salt and pepper to taste.
A 3 to 4-ounce serving of wild salmon can provide half of your weekly anti-inflammatory omega-3 requirements. Eating your nutrients in a delicious way to remedy your gut is what I encourage my clients to do.
Try this amazing recipe:
Roasted Wild Salmon With Dill Sauce
- One 1 lb. wild salmon filet
- ¼ tsp of sea salt
- ⅛ tsp of pepper
- A few handful of leafy greens, to eat with it
For the dill sauce:
1. Preheat the oven to 450°F. Wash and dry the salmon with paper towels. Run your hands over the salmon and feel for any bones; if found, pull out with your fingertips or with a pair of clean, needle-nose pliers.
2. Place the salmon skin-side down in a roasting pan, sprinkle with salt and pepper and bake for about 15 to 22 minutes until the salmon flakes easily with a fork.
3. In a medium-size saucepan over low heat, heat the ghee or coconut oil. Add the coconut milk and ground cashews and heat for 2 to 3 minutes, until the mixture starts to thicken a little.
4. With a spoon, blend in the dill, chives, garlic and mustard and cook about 3 minutes more.
5. Add the stevia, salt and pepper to taste. Serve the sauce over the baked salmon, on a bed of the leafy spring greens.
Tip: Salmon also cooks well when wrapped in an aluminum foil packet. You can add a little lemon juice to the sauce for extra flavor.
Step #8: After dinner, enjoy a cup of herbal tea.
Nothing says “me time” and “soothe me” as much as sipping a cup of relaxing lavender or kava tea as you dim the lights and prepare for bedtime. Give yourself a “cup of zen.” You can add 1 teaspoon of raw honey if you need just a hint of sweet.
Some notes to remember for Day One:
- Detoxing/cleansing is about grounding, connecting and engaging the relaxation response.
- This day is all about lowering excessive stress hormones, allowing your gut to feel relaxed for the reset that is to come.
- If you are experiencing constipation on a regular basis, take 200 to 400mg of magnesium citrate now to encourage a bowel movement by tomorrow morning.
DAYS TWO & THREE: Repeat the steps from Day One with these variations.
Step #1: At breakfast, add probiotics to your Slippery Elm Bark Porridge.
Add 2 to 4 tablespoons of coconut yogurt or non-dairy kefir to your hot porridge to introduce gut-supporting probiotic bacteria. You may substitute the yogurt or kefir for coconut flakes. And on Day 3, add little more.
Step #2: At lunch, enjoy the broth from Day 1. Add a side of sauerkraut or kimchi.
Fermented vegetables are full of friendly bacteria that support a healthy gut lining, keep your gut-associated immune system in balance, keep inflammation down and can even help you stay calm and happy.
If you are not used to eating fermented foods, start with a small amount, about 1 to 2 tablespoons on Day 2 to test them out. If they are not too strong for you, then increase the amount you enjoy on Day 3.
Step #3: For dinner on Day 2, practice a semi-fast.
Tonight you will be doing a smoothie for dinner, which will give your gut time to recover (rather than focusing its energy on digestion). Supercharge your diet with a phytonutrient-packed, antioxidant-rich smoothie. You will use carrageenan-free nut milk to make a Blue Ginger Smoothie – YUM!
The spinach adds cleansing chlorophyll and the gut-remedying ginger adds an accentuated spice note to this satisfying and filling recipe with a hint of sweetness from the organic blueberries.
Blue Ginger Smoothie
- 1 cup frozen blueberries
- ¼ cup whole Brazil nuts
- 1½ cups filtered water
- 2 tsp chlorella (available in powder form at health-food stores)
- 1 large handful of organic spinach
- One 2-inch piece ginger, peeled and finely grated (about 1 tablespoon)
- 1 tbsp coconut oil
- 1 to 2 scoops hypoallergenic protein powder
- ¼ cup almond milk (optional)
1. Add the ingredients to a high-speed blender in the order listed.
2. Blend until smooth.
3. Serve chilled and enjoy.
Step #4: For dinner on Day 3, have an omega-3 rich meal.
Let us celebrate the last meal of the cleanse with this amazing Cuban picadillo recipe. This amazing dish is easy on the digestion and healthy for your body.
If you are vegetarian, stick to another serving of the Homemade Vegetable Broth, but add more vegetables to make a meal and enjoy with a side of my delicious Oven-Baked Turmeric Cauliflower. Accompany both dishes with a side of spring herbs and greens, like you did on Day 1.
Oven-Baked Turmeric Cauliflower
- 1 head cauliflower cut into florets
- ½ red onion chopped (optional)
- Preheat oven to 230 degrees Celsius (446 degrees Fahrenheit).
- Mix dressing ingredients together.
- Place cauliflower and onion in a bowl.
- Pour dressing over and stir to coat.
- Place on a baking tray in the oven for 30 minutes until crispy, stirring once.
- Top with fresh coriander.
Here are some other things to think about while rebooting your gut:
- Take a technology break starting two hours before bedtime.
We’re all technology overcharged. Late-night TV puts you in sympathetic (“fight-or-flight”) nervous system overdrive. The blue light from your smartphone, tablet, or laptop is over-activating as well and can disrupt the quality of your sleep.
The evening is the time to dim the lights, curl up with a good book, catch up on journaling and allow your internal rhythm to reflect and rebalance, getting in sync with the external rhythm of the day-night cycle. Digestion is a relaxed activity, so let’s allow your body’s parasympathetic nervous system countermeasures to wind down the day for you.
End your day by expressing gratitude for everything that is good in your life that you are grateful for. This will help you close the day in the right mindset before you go to bed. Give yourself a pat on the back for making it through each day during your reset. You are amazing! This is your gift to yourself.
- Gut-remedying requires rest. Get plenty of it!
Your goal while doing this gut reset is to sleep at least 7 to 8 hours per night. Stay away from coffee and alcohol during this quick reset so that you get the restful sleep your body needs to do its housekeeping functions.
During sleep your body and gut do their major self-regulating functions and if this is disrupted by too much technology, stress, or not allotting enough time for sleep, you will miss out on the full benefits of these three days.
Slow down to eat. Chew your food thoroughly. Be mindful. Be kind to yourself and others. Engage in conversation over meals. Remember to eat fiber-rich vegetables, including gut microbiome-rebuilding root veggies like beets, parsnips, rutabaga and turnips. They contain prebiotic nutrients that are like “fish-food” for your hungry good gut bacteria. Consistently have fermented and cultured foods 3 to 5 times per week. Don’t forget to take regular technology breaks. Meditate at least three days per week. And express a daily gratitude.
By rebooting your gut health, you increase your life quality and vibrancy. Think of it as a deep spring-cleaning for your gut and ultimately your whole body. Your gut microbiome responds better to cyclical rather than frequent feeding.
Try this amazing reset, share the goodness, eat in community, engage in conversation and your body will thank you. Also, share your experience in the comments below. We would love to hear from you.
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Kavata Kithome is an advocate for living your best life, full of health and longevity. While working closely with gym owners and personal trainers, she was able to sculpt a well-rounded view of fitness and understands how to incorporate it with a healthy balanced diet. She is a regular contributor to the One More Step Lifestyle brand.
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