How to do a gut reset

Key Points

• A gut reset is a slow process, not a quick detox.
• Supporting liver health and maintaining a healthy lifestyle is the best way to support natural detoxification.
• Certain foods like probiotics and whole grains support gut health.

The idea of “detoxing” your gut is trending everywhere these days. Juice cleanses claim to rid your body of toxins. 10-day resets promise to eliminate bloating for good. Are these claims too good to be true? Is a gut reset a real thing?

Let’s dive into the ins and outs of gut resets, how detoxification works, and how to support gut health.

Is it possible to reset your gut?

Gut cleanses, 10-day resets, and detox diets—these flashy terms are everywhere when you’re looking to improve gut health and “reset” your microbiome. But is such a thing really possible?

In short: no. You cannot “reset” or “cleanse” your gut in just a few days.

“As a dietitian, I would define a ‘gut reset’ as a meaningful, positive change in gut bacteria,” says Rita Faycurry, RD. “This can take months or longer. It’s not an overnight thing.”

A gut reset can be achieved gradually through dietary changes, a healthy lifestyle, and, if necessary, medication or supplementation. We’ll dive into the details below.

Do gut cleanses or detoxes work?

A juice cleanse, liquid diet, fasting, colonic, laxatives, or similar cleanse techniques might sound enticing, promising to “flush out” toxins and “reset” your system. However, most of these methods have been shown to be ineffective and potentially dangerous.

“Many detox diets promise quick results, which are often unrealistic,” says Faycurry. “They often do more harm than good. These diets typically lack sufficient calories and nutrients, which can lead to bingeing and other health issues. They can also be stressful on the body due to the rapid change in intake. You’re better off taking a slow and steady approach.”

Can a dietitian help with a gut reset?

If you’re struggling with gut health and want a reset, consulting a dietitian is a great first step. A dietitian can assess your current diet and lifestyle and create a custom plan based on your symptoms and goals. If you have a gastroenterologist or other healthcare providers already working on your gut health, the dietitian can collaborate with them to create a holistic approach.

You may have gut health issues if you experience:

• Chronic gas or bloating
• Frequent antibiotic use
• High stress
• Irregular bowel movements
• Slow digestion
• Abdominal discomfort
• High pollutant exposure
• Insomnia

A dietitian may recommend an elimination diet, food substitutions, or adopting new eating patterns. Much of gut healing is trial and error, so it’s normal to try a few different approaches over several months before finding what works best for you.

Start working with a trusted gut health dietitian today with Fay.

How to reset your gut

As previously mentioned, a gut reset can be defined by a meaningful change to your gut microbiome. This means rebalancing the bacteria, microflora, and viruses that reside in your gut to regain healthy gut function, with easy digestion, regular bowel movements, and general comfort.

One of the best ways to recolonize your gut bacteria is with probiotics and prebiotics. Probiotics are bacteria found in food and supplements that can support microbiome diversity. Probiotics exist in fermented foods like yogurt, kombucha, kimchi, kefir, sauerkraut, and some cheese. While eating these foods can help, a probiotic supplement contains far more CFUs (colony-forming units). Ask your dietitian or doctor if a probiotic is right for you.

Prebiotics are fibers that help feed this “good” bacteria to support a balanced gut. Fiber-rich foods are great for gut health in general. Prebiotics exist in onions, garlic, berries, apples, dark leafy greens, whole grains, beans, and more.

Your liver is the body’s primary detoxification system. As such, supporting liver health is a great way to promote a natural detox and gut reset. Liver-supporting habits include:

• Maintain a healthy weight. Being obese or overweight can lead to a fatty liver which can lead to liver disease.
• Use alcohol responsibly. Alcohol can damage or destroy liver cells and even create liver scars. Try to limit yourself to 1-2 drinks per week or even less.
• Practice smart hygiene. Coming into contact with contaminated needles, blood, others’ personal hygiene items (like razors or nail clippers), or hepatitis can all cause liver damage. Don’t share personal items and practice safe sex. Try to use non-toxic cleaning products.
• Exercise regularly. Consistent exercise helps prevent and reduce excess fat.
• Eat a balanced diet. Having a well-rounded diet with plenty of whole foods and fiber is a great way to support your liver. Try to keep meals balanced with a good mix of carbohydrates, fats, and protein. Limit refined carbohydrates and sugars. And stay hydrated!

It’s also important to get enough sleep, which supports all vital functions and is correlated with a healthier body weight. Keeping stress to a minimum is also wise, as this can lead to further gut distress via the gut-brain axis.

Foods to help reset your gut

Diet is, of course, closely linked to gut health. You are what you eat really rings true when it comes to the microbiome. A diet high in processed foods and added sugars is bound to struggle, while one fed by whole grains and plenty of produce is likely to be thriving.

Following standard health food advice like prioritizing whole foods, minimizing sugar, limiting alcohol, and eating balanced meals will take you a long way. But to be specific, these foods are proven to support a healthy gut:

• High-fiber foods: As mentioned, fiber feeds the bacteria in your gut. Most fruits and vegetables contain some amount of fiber, as do whole grains. Legumes and nuts also contain fiber. Aim to include fiber in every meal, such as through fruits, vegetables, beans, or nuts.
• Fermented foods: Dietary probiotics can help support a balanced gut. Yogurt, kefir, kimchi, miso, sauerkraut, and pickles all contain probiotics.
• Collagen-boosting foods: Research suggests that collagen may be beneficial for the microbiome, though more research is needed. The theory is it may reinforce the gut lining for more gut resilience. Collagen-boosting foods include bone broth, salmon skin, and collagen powder.

Find a trusted gut health dietitian

Ready to say goodbye to your chronic bloating or discomfort once and for all?

Find a reputable gut health dietitian for a gut reset with Fay. Browse Fay’s database of board-certified RDs and filter by specialty to find someone specializing in gut health.

Bonus: all dietitians work with health insurance, so you could pay as little as $0 per session for gut health advice.

Get started with a trusted gut health dietitian today.

The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.