How to Reset Your Gut in One Week [My 7-Food Daily Plan]

We’ve all experienced that uncomfortable feeling, occasional bloating, or a general sense of digestive distress. For a while, I’d been noticing these subtle signals, prompting me to make some changes.

If you’ve been feeling bloated, sluggish, or dealing with irregular digestion, you might be wondering how to reset your gut in one week.

The good news is that small, consistent changes can make a huge difference in just seven days. By cutting out processed foods, adding more fiber-rich fruits and vegetables, staying hydrated, and incorporating probiotics, you give your gut the chance to heal and restore balance.

Along with mindful eating and light movement, this short reset can leave you feeling lighter, more energetic, and set the foundation for long-term gut health.

This isn’t about restrictive diets or fad trends. It’s about incorporating nutrient-rich foods that are known to support a healthy gut microbiome.

Your gut microbiome, a complex community of trillions of microorganisms residing in your digestive tract, plays a pivotal role in various aspects, including digestion, nutrient absorption, immune function, and even mood (Harvard T.H. Chan School of Public Health, n.d.).

Here are the seven foods I incorporated into my diet, along with the positive effects they had on my gut health:

How To Reset Your Gut in One Week [My 7-Food Daily Plan]

1. Greek Yogurt: A Creamy Source of Probiotics

Greek yogurt, particularly varieties containing live and active cultures, is rich in probiotics. These beneficial bacteria can enhance the diversity of your gut microbiome, which is generally indicative of a healthier gut (Hill et al., 2017). Consequently, I began incorporating a small bowl of Greek yogurt into my breakfast or as a snack.

2. Fermented Vegetables (Sauerkraut & Kimchi): Tangy and Alive

I must admit, I wasn’t always a fan of fermented foods. However, I began my journey with a small amount, such as a couple of tablespoons of sauerkraut or kimchi, to accompany my meals.

These fermented vegetables are rich in probiotics and also contain prebiotics, which are types of fiber that nourish the beneficial bacteria in your gut.

3. Bananas (Especially Slightly Green Ones): Prebiotic Powerhouses

Ripe bananas are an excellent source of potassium, but slightly green bananas are particularly rich in resistant starch, a type of prebiotic fiber.

Unlike regular starch, resistant starch is not digested in the small intestine and instead travels to the large intestine, where it nourishes beneficial gut bacteria.

4. Oats: Fiber for a Happy Gut

Oats are an excellent source of soluble fiber, which aids in regulating bowel movements and serves as a prebiotic. I’ve incorporated a bowl of plain oats into my breakfast routine a few times a week.

5. Garlic: More Than Just Flavor

Garlic contains inulin, a type of prebiotic fiber that promotes the growth of beneficial bacteria in the gut. I’ve made a conscious effort to incorporate more fresh garlic into my cooking.

6. Onions: Another Prebiotic Ally

Onions, similar to garlic, contain prebiotic fibers such as inulin and fructans, which can contribute to a healthy gut environment.

7. Apples (With Skin): Fiber and Polyphenols

Apples, particularly when consumed with their skin intact, serve as an excellent source of pectin, a type of soluble fiber. Additionally, they contain polyphenols, which are plant compounds that can have prebiotic effects in the gut.

My Experience After 10 Days

Within approximately 10 days of consistently incorporating these seven foods into my diet, I observed a noticeable improvement in my gut health.

The occasional bloating diminished, my digestion became smoother, and I experienced a general sense of increased energy. However, it’s important to remember that individual responses may vary, and these foods work best when combined with a balanced diet and a healthy lifestyle.

Important Note

While these foods can be beneficial for many individuals, it’s always advisable to pay attention to your body’s signals.

If you have any underlying health conditions or experience any adverse reactions, it’s best to seek guidance from a healthcare professional or a registered dietitian.

FAQs About Gut Health and Diet

In Conclusion

Making small, consistent changes to your diet by incorporating gut-friendly foods can have a surprisingly positive impact. My experience over just 10 days was encouraging, and I intend to continue incorporating these foods into my daily routine. What are your favorite foods for gut health?

Credible Sources:

• Harvard T.H. Chan School of Public Health. (n.d.). The Gut Microbiome. Retrieved from https://www.hsph.harvard.edu/nutritionsource/what-is-the-gut-microbiome/
• Hill, C. J., Guarner, F., Reid, G., Gibson, G. R., Merenstein, D. J., Pot, B., … & Mayer, E. A. (2017). The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nature Reviews Gastroenterology & Hepatology, 14(8), 491–502.