Gut health affects nearly every aspect of your body, and a sluggish digestive system can contribute to nutritional deficiencies, impaired energy production, and poor immune defenses.
Learn how to reset your gut naturally and support optimal health and well-being with easy but effective dietary and lifestyle changes.
What does it mean to reset your gut?
A well-working digestive tract plays a crucial role in absorbing nutrients, supporting healthy immune system functions, regulating energy production, and even influencing your mood.
Maintaining gut health requires several aspects, including a balanced gut microbiome, adequate digestive juices and bile flow, regular bowel movements, and optimal gut barrier function.
Unfortunately, many factors can impair gut health by disrupting the gut microbiome, slowing bile flow, lowering stomach acid levels, and weakening the intestinal lining.
Resetting the gut involves systematically supporting each aspect of digestive function by adopting beneficial dietary and lifestyle habits that promote the growth of good bacteria, support digestive processes, and enhance gut barrier integrity.
“There are many gut reset or detox protocols that promise better digestive health within a few days,” explains Dr. Berg. “However, these often involve extreme elimination diets or potentially dangerous cleanses that can actually disrupt the gut microbiome rather than support it.”
A safe and effective gut reset takes time and involves lasting changes that not only support a balanced digestive tract but also promote overall health and well-being.
Watch the video below to discover which beneficial bacteria are crucial for gut health.
Signs you need a gut reset
Persistent gut problems such as bloating, abdominal pain, cramps, inability to properly digest food, acid reflux, constipation, or diarrhea are common signs that your digestive system is out of balance and may benefit from a reset.
However, gut health affects various physical functions and bodily systems, and digestive imbalances can manifest in a wide range of symptoms.
These are common signs you may need a gut reset:
- Unexplained fatigue
- Nutritional deficiencies
- Food sensitivities
- Low moods or sudden mood changes
- Skin problems
- Brain fog
- Blood sugar imbalances
- Frequent infections
- Chronic inflammation
- Poor wound healing
- Sleep issues
- Frequent headaches or migraines
Many of these symptoms can be improved by prioritizing gut health. However, in some cases, they may signal serious gastrointestinal disorders such as inflammatory bowel disease (IBD), Crohn’s disease, or irritable bowel syndrome (IBS).
Therefore, it’s important to consult a healthcare provider for a thorough evaluation if you develop digestive issues or are concerned about your gut health.
How to reset your gut naturally
Resetting your gut naturally means restoring balance to your digestive system and supporting gut health through sustainable, everyday habits.
This includes nurturing the microbiome, improving digestion, and allowing the gut to heal, all of which are fundamental for gastrointestinal function and overall well-being.
Here are nine steps to reset your gut and improve digestive health.
1. Promote a healthy gut microbiome
The gut microbiome consists of trillions of healthy bacteria residing primarily in the large intestine.
These microorganisms not only help prevent the overgrowth of harmful bacteria in the gut but also enhance nutrient absorption and support gut barrier integrity.
Regularly consuming fermented foods, a rich source of beneficial probiotic bacteria, can play a key role in maintaining a diverse gut microflora critical for digestive health.
This has been confirmed by research published in Nutrients, summarizing “Fermented foods can affect the gut microbiome in both the short and long term, and should be considered an important element of the human diet.”1
Some of the best dietary sources of probiotic microbes include:
- Raw sauerkraut
- Kimchi
- Miso
- Natto
- Kefir
- Yogurt
- Sugar-free kombucha
2. Avoid processed foods
While promoting a balanced microflora is a cornerstone of digestive health, avoiding foods that can trigger gut inflammation is equally important.
Ultra-processed foods are often laden with sugars and refined carbohydrates, harmful seed oils, synthetic preservatives, and artificial ingredients that can trigger gut irritation and inflammation.
According to evidence published in Nutrients, processed foods have been found to directly contribute to persistent inflammation and are linked to an increased risk of developing intestinal permeability.2
Intestinal permeability, or leaky gut, damages the gut lining, disrupts digestion, and reduces nutrient absorption. This explains why diets high in processed foods can contribute to inflammation, digestive issues, and overall poor gut health.
In addition to processed foods, it’s vital to avoid other gut-irritating foods and beverages such as:
- Alcohol
- Sugar-sweetened drinks
- Artificial sweeteners
- Energy drinks
- Excessive intake of caffeinated beverages
- Refined and whole grains
- Gluten-containing foods
3. Support gut lining renewal
The small intestine is lined by a specialized structure known as the intestinal mucosa. This mucosa allows nutrients and fluids to enter the body while at the same time blocking the entry of toxins, undigested food particles, and invading microbes.
This delicate structure undergoes a constant renewal process, which requires various essential nutrients, including glutamine, zinc, and omega-3 fatty acids.
The amino acid glutamine, found in foods like eggs, dairy, meat, and fish, is a primary fuel source for intestinal cells, helping to regenerate and maintain the gut lining.
Foods such as oysters, shellfish, beef, lamb, chicken, pork, and pumpkin seeds are rich sources of zinc, which is essential for repairing and maintaining the intestinal mucosa.
Omega-3 fatty acids are found in abundance in oily fish such as salmon, herring, and tuna. These health-promoting fats offer potent anti-inflammatory properties, helping protect and repair the gut lining, reduce inflammation, and support overall digestive health.
4. Follow a whole food-based low-carb diet
Sugars and refined carbohydrates feed potentially harmful bacteria in the gut, which can imbalance the intestinal microflora and contribute to conditions such as small intestinal bacterial overgrowth (SIBO).
This explains why following a nutritious low-carb ketogenic diet, such as Healthy Keto Basics, is an excellent dietary strategy for supporting a gut reset and promoting digestive wellness.
In addition to limiting carbohydrate intake, Healthy Keto emphasizes organic non-starchy vegetables, leafy greens, high-quality protein, and nourishing fats.
This health-focused meal plan offers essential nutrients required to fuel gut cell repair, support a healthy microbiome, and strengthen the intestinal lining.
5. Practice intermittent fasting
A study published in Current Research in Biotechnology found that intermittent fasting can positively affect microbial diversity, aid digestion, and promote regular bowel movements.3
Intermittent fasting involves alternating between periods of caloric restriction and eating windows. Popular protocols include 16:8 and 18:6 fasting, characterized by 16 or 18 hours of fasting followed by a 6 or 8-hour eating window.
Not eating food for extended periods allows the digestive tract time to rest, heal, and regenerate, while also helping the body eliminate waste products and restore microbial balance.
6. Incorporate stress management
Persistently elevated stress levels can significantly impact digestive function and gut health.
Stress-related hormones such as cortisol can alter gut motility, reduce stomach acid levels and digestive enzyme production, weaken the intestinal mucosa, and contribute to microbiome imbalance.
Incorporating stress management techniques such as deep breathing, prioritizing restful sleep, and practicing gentle stretching routines helps calm the nervous system and supports good gut health.
7. Promote gallbladder function and bile flow
The gallbladder stores and releases bile, a critical digestive fluid required for the breakdown of dietary fats and fat-soluble vitamins.
Poor dietary habits can contribute to a sluggish gallbladder, which can impair optimal bile flow and, subsequently, fat absorption.
When fats aren’t properly digested, they can irritate the gut, disrupt microbial balance, and contribute to digestive issues such as bloating, gas, and abdominal cramping.
Dietary fatty acids stimulate gallbladder contraction, and consuming plenty of healthy fats, such as olive oil, coconut oil, beef tallow, grass-fed butter, avocados, and oily fish, helps stimulate bile flow and digestive processes.
Bitter greens such as radicchio, arugula, and dandelion greens have also been found to support bile flow and should regularly be included in a gut reset diet.
8. Stay physically active
Physical activity in combination with a healthy diet is an often-overlooked aspect of improving gut health.
Regular exercise supports the muscles of the gastrointestinal tract, which is crucial for maintaining gut motility and facilitating effective waste elimination.
Staying active also stimulates blood flow to the digestive tract and helps reduce stress, two key factors for restoring and maintaining digestive wellness.
9. Support optimal stomach acid levels
Stomach acid initiates the breakdown of food, stimulates the release of digestive enzymes, and is the body’s first line of defense against invading microbes.
Low stomach acid can impair protein digestion, increase the risk of gut infections, and contribute to nutritional deficiencies.
Research published in Frontiers in Cellular and Infection Microbiology highlights that inadequate stomach acid increases the risks of gut microbiome imbalances and associated health issues.4
Drinking diluted apple cider vinegar or lemon water before meals can help improve stomach acidity, support better digestion, and gradually promote balanced stomach acid levels over time.
How long does it take to rebuild gut health?
How long it takes to rebuild the gut depends on your overall digestive health, prior dietary habits, and microflora composition, as well as how consistently you implement beneficial changes.
Restoring the integrity of the intestinal mucus may take several weeks. However, consistently following a gut-friendly diet, managing stress, and staying active can accelerate healing time significantly.
While symptoms such as bloating or irregular bowel movements may improve within a few days of starting a gut reset, properly restoring digestive functions and microbiome balance can take up to three months of consistent changes.
Key takeaways
If you’ve been experiencing digestive issues, learning how to reset your gut naturally can be a powerful tool for better digestive health.
Avoiding processed foods, added sugars, and refined carbohydrates while prioritizing a nutritious, whole-food-based low-carb diet and fermented foods is key to restoring gut balance.
Practicing intermittent fasting, implementing stress reduction techniques, and supporting stomach acidity and bile flow also help optimize digestion and promote long-term gut health.
FAQ
How can I reset my gut naturally?
A natural gut reset involves prioritizing probiotic-rich foods such as fermented vegetables and dairy products to support a diverse gut microbiome, vital for optimal digestive health. Following a nutrient-dense low-carb diet, such as Healthy Keto®, in combination with intermittent fasting, regular exercise, and stress management, also plays a key role in restoring gut balance and improving digestive tract functions.
What foods help repair gut health?
Some of the best foods to help repair gut health are fermented foods rich in beneficial gut bacteria and zinc-rich foods such as oysters, shellfish, pork, and lamb. In addition, foods rich in glutamine, an amino acid needed for gut barrier function, such as beef, chicken, fish, and eggs, help support the renewal of the intestinal lining, strengthen the gut wall, and promote overall digestive wellness.
What can I drink to reset my gut?
Probiotic beverages, including sugar-free kombucha and kefir, help support a diverse microbiome, which is crucial in maintaining digestive health. In addition, bone broth is an excellent source of glutamine and collagen, two key nutrients for strengthening the gut lining, reducing inflammation, and supporting gut wall repair.
Is a gut reset the same as a gut detox or cleanse?
No, a gut reset and gut detox aren’t the same. A gut detox often refers to a short-term protocol that typically involves extreme dietary restrictions or potentially harmful cleanses that can imbalance the microbiome and worsen gut health. In contrast, a gut reset supports digestive functions, stimulates healing, and promotes microbial diversity by making beneficial and sustainable long-term dietary and lifestyle changes.
