What is gut reset?
Resetting your gut refers to allowing your gastrointestinal system to rest and reset itself. This includes clearing out any built-up waste, toxins, or harmful bacteria. It helps restore the balance of good gut bacteria, reduces inflammation, and improves gut health and digestion. A gut reset typically involves fasting, followed by eating a clean, plant-based diet.
Benefits of a gut reset
Some key benefits of resetting your gut include:
- Improved digestion – Fasting gives your GI tract time to rest. This can improve digestion and reduce symptoms like bloating, gas, and constipation when you resume eating.
- Reduced inflammation – Fasting reduces gut inflammation caused by things like food sensitivities, imbalanced gut bacteria, and toxins.
- Balanced gut microbiome – Fasting allows populations of beneficial bacteria to rebuild and rebalance.
- Improved immunity – 70% of the immune system is located in the gut. Resetting it can strengthen immunity.
- Cleared toxins – Fasting gives your liver time to metabolize and clear accumulated waste and toxins.
- Healthier eating habits – Resetting your gut can help you build healthier eating patterns for long-term gut health.
How long should you fast to reset your gut?
There are a few options when it comes to the duration of a gut reset fast:
- 12-24 hours – Fasting for 12-24 hours gives your digestion a break and allows the gut to start eliminating built-up waste. It also starts to shift the gut microbiome. 12-24 hour fasts can be done daily or a few times per week.
- 36-48 hours – Fasting for 1.5-2 days allows waste elimination to progress and more significantly reduces inflammation. 36-48 hour fasts are typically done once or twice per month.
- 3-5 days – Fasting for 3-5 days allows the gut time to fully rest, rebuild beneficial bacteria, and reset itself. Toxins and inflammation are significantly reduced.
- 7-14 days – An extended 7-14 day gut reset fast allows the GI tract to completely rest and rejuvenate. It fully eliminates waste, toxins, and harmful bacteria. This extended fast should only be done under medical supervision.
For most people, a 12-24 hour intermittent fast or 36-48 hour fast once or twice per month will allow the gut to effectively reset itself. 3-5 day fasts 2-4 times per year can provide an even deeper gut reset.
Tips for an effective gut reset
Here are some tips to get the most out of a gut reset:
- Choose plant-based foods – Stick to veggies, fruits, healthy fats, legumes, nuts and seeds after fasting to allow the gut time to heal.
- Avoid inflammatory foods – Steer clear of processed foods, sugar, alcohol, gluten and dairy which can re-trigger inflammation.
- Take probiotics – Take a broad spectrum probiotic during and after fasting to help repopulate your gut with good bacteria.
- Manage stress – High stress can negatively impact your gut microbiome. Practice relaxation techniques like meditation, yoga or breathing exercises.
- Stay hydrated – Drink plenty of fluids like water and herbal tea to support detoxification and bowel regularity.
- Get enough sleep – Aim for 7-9 hours per night. Poor or inadequate sleep can disrupt the gut microbiome.
- Exercise moderately – Light to moderate intensity exercise supports a healthy gut. Avoid intense exercise during a fast.
What to expect when fasting to reset your gut
Here are some common experiences when fasting to reset your gut:
- Hunger – Expect hunger pangs and food cravings in the first 24 hours as your body adjusts. These subside as fasting continues.
- Changes in bowel movements – Constipation is common early in the fast as waste is eliminated. Bowel movements increase towards the end of the fast.
- Headaches – Can occur in the first 48 hours as the body clears caffeine and processed sugars. Be sure to stay hydrated.
- Fatigue and weakness – Your body is conserving energy, so lightheadedness and mild fatigue are common. Energy typically returns after the first 2 days.
- Irritability and mood changes – Cutting out caffeine and sugar can impact mood. Anxiety, brain fog, and irritability are normal but improve with time.
- Bad breath – As the gut clears waste, bad breath is common. Using herbs like parsley can help counteract it.
- Changes in cravings – You’ll likely crave sugar, coffee, and processed carbs during a fast. After, whole foods become more enticing.
Being prepared for these temporary symptoms will help you stick with your gut reset fast until desired benefits are achieved. Stay busy, practice mindfulness, drink herbal teas, and get plenty of rest. The discomfort does pass.
Safety tips while fasting for gut reset
To fast safely it’s important to:
- Stay hydrated – Drink at least 2 liters of fluids per day, mainly water and herbal tea. Add mineral-rich electrolytes if fasting for over 2 days.
- Listen to your body – Modify or stop fasting if you experience headaches, lightheadedness, weakness, nausea, chest pain or other concerning symptoms.
- Take it slow – When coming off the fast, reintroduce foods gradually over 2-3 days. Start with broths, fermented foods, fruits and vegetables.
- Consult your doctor – Get medical guidance before attempting prolonged fasts, especially if you have any health conditions or take medications.
- Supplement wisely – Take electrolytes, probiotics and herbs as needed. But consult your doctor before taking supplements during extended fasts.
While fasting can provide great benefits, safety should be your number one priority. Fasting requires diligence and self-awareness to know when your body has had enough.
Foods to eat before and after a gut reset
The foods you eat before and after a gut reset fast can either support or hinder the process.
Before fasting:
- Eat light – Stick to mostly fruits, vegetables, lean proteins and healthy fats for several days leading up to your fast.
- Cut processed foods – Eliminate added sugars, refined grains, alcohol and fried foods which can exacerbate inflammation.
- Hydrate well – Drink plenty of fluids to prepare your body to flush toxins.
After fasting:
- Go slow – Gradually ease out of your fast with broths, fermented foods, steamed veggies and fruits for the first 2 days.
- Stick to whole foods – Emphasize fruits, vegetables, omega-3 fats, probiotic foods and digestive enzymes.
- Limit animal protein – Small portions of fish, eggs or poultry are ok. But plant proteins are gentler for your recovering gut.
- Reduce inflammatory foods – Avoid gluten, dairy, processed items, excessive red meat, caffeine, alcohol and refined sugars.
Choosing real, whole foods that are easy to digest before and after fasting helps your gut reset go smoothly and provides longer lasting gut health benefits.
Sample meal plan for gut reset
Here is a sample 3 day meal plan to follow when coming off a gut reset fast:
Day 1:
Breakfast: Chia seed pudding made with coconut milk + blueberries and raspberries
Lunch: Miso soup with seaweed and tofu + sautéed greens
Dinner: Roasted sweet potato and beets + avocado slices
Snacks: Homemade sauerkraut + coconut kefir
Day 2:
Breakfast: Oatmeal made with coconut milk, cinnamon and pear
Lunch: Nutrient-rich bone broth soup + steamed broccoli
Dinner: Baked wild salmon + massaged kale salad with olive oil
Snacks: Smoothie with spinach, banana, collagen and almond milk
Day 3:
Breakfast: Two soft-boiled eggs + gluten-free toast with mashed avocado
Lunch: Lentil and vegetable soup + mixed greens salad
Dinner: Quinoa bowl with roasted squash and chickpeas + tahini dressing
Snacks: Apple slices + unsweetened coconut yogurt
This meal plan features gentle, gut-friendly foods to help support your microbiome as it recovers from a reset fast. Modify it based on your own individual needs and food tolerances.
Conclusion
Resetting your gut through fasting can provide tremendous benefits for your overall health and digestion. A 12-48 hour intermittent fast or a 3-5 day gut reset fast a few times per year will allow your GI tract to rest, repair and reboot. Stick with whole, plant-based foods before and after fasting. Be prepared for some temporary discomfort – it’s well worth it for a healthier, happier gut that will thank you!