Your gut (the digestive system) is a house for millions of microorganisms, called the gut microbiome. Studies say that a person has about 200 different species of microorganisms including  viruses, bacteria, and fungi in their digestive tract. While a few microorganisms are harmful and may cause disease, the majority of the species are incredibly beneficial and play a vital role in maintaining a healthy body by improving the metabolism and reducing the risk of several health conditions such as inflammatory bowel disease and diabetes among others. An unhealthy gut may weaken the immune system and increase the risk of gastrointestinal disorders, endocrine disorders, cardiovascular diseases, autoimmune diseases, and certain cancers. Hence, it is crucial to maintain your gut health. In this health article we bring forward to you a 3 day gut reset plan that can significantly improve your gut health.

Day one: Anti-inflammatory foods day

The first day of the gut-reset plan is all about anti-inflammatory foods. 

  • Eliminate all the inflammatory food sources such as sugars and confectionaries such as bakes and cakes, sugary drinks, refined carbohydrates such as pizza and pasta, saturated fats, and processed meats.
  • Eat salads with lots of plenty of fresh produce and healthy fats, such as green leafy vegetables, such as spinach or kale, fresh vegetables of different colors such as carrots, peppers, tomato, or eggplant and fruits that are high in fiber and lower in sugar, such as apples, berries, or avocado with olives and a dash of olive oil. 
  • You can also include nuts and seeds, oily fish and lean protein.
  • Eat moderate portions of complex carbohydrates such as brown rice, quinoa, oats, or sweet potatoes that provide slow-burning energy throughout the day. 
  • Stay hydrated with water, herbal teas, and infused waters.
  • Avoid caffeine and alcohol.
  • Get adequate sleep.

Day two: High fiber diet day

  • On day two add foods with high fiber content such as raw vegetables, green juices, smoothies, lentils, and beans.
  • If you experience gas or bloating  due to the excess fibers, you can go back to your day-one diet.
  • Try moderate intensity exercises such as walking and yoga.

Day three: Fermented foods day

  • On day three boost your gut health with probiotics. Probiotics are fermented foods with live bacteria and yeast that are beneficial for the gut.
  • Foods rich in probiotics include yogurt, soft cheese, sourdough bread, sour pickles, and miso soup.
  • You may experience some bloating and gas, which will resolve on its own in a couple of days.
  • Include relaxation techniques into your daily routine to relieve stress. You may try relaxing by taking a warm bath, getting a massage, meditating or practicing mindfulness.

Frequently asked questions about the 3-day gut reset plan

How does the 3-day plan help reset your gut?

The 3-day gut reset restores the balance of your gut microbiome by eliminating harmful bacteria and reducing inflammation.

How effective is the 3-day gut reset plan?

Since the 3-day gut reset plan involves eating a healthy balanced diet and eliminating potentially harmful foods, the plan helps you feel better in a variety of ways. Studies state that these short-term dietary changes alter your person’s gut flora as the bacteria respond rapidly to the sudden change of a plant-based diet. However, it is not clear whether a 3-day gut reset can create lasting health improvements and permanently change your microbiome. Having said that, for lasting benefits, it may be necessary to implement longer-term changes to diet and lifestyle modification.

Who should not try the 3-day gut reset plan?

The 3-day gut reset plan is not recommended for:

  • Women who are pregnant or breastfeeding.
  • People who are taking medications for specific medical conditions as the sudden diet change may interfere with the medications and cause adverse effects.
  • People recovering or suffering from eating disorders.

A word of caution - It is recommended to consult a doctor or a diet and nutrition expert before starting the 3-day gut reset plan and making any sudden dietary changes or if you experience any troubling or persistent symptoms.

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