Gut Reset Diet: What to Eat for 7 Days

🧠 What Is a Gut Reset?

A gut reset is a short-term, structured eating plan designed to calm inflammation, rebalance gut bacteria, and support digestion — without extreme fasting or harsh detoxes. Over 7 days, the focus is on whole foods, fiber, hydration, and nutrients that repair the intestinal lining and restore microbial harmony.

Whether you’re dealing with bloating, fatigue, or sluggish digestion, this gut reset diet gives your system a break — and a fresh start.

🗓️ How the 7-Day Gut Reset Diet Works

Each day includes:

✔ Anti-inflammatory meals

✔ Fiber-rich foods to feed good bacteria

✔ Fermented or probiotic sources

✔ Hydration and gut-soothing drinks

🥗 The 7-Day Gut Reset Meal Framework

Meal Focus	Goal
Breakfast	Light, fiber-rich, easy to digest
Lunch	Protein + veggies + healthy fats
Dinner	Cooked, warm meals for optimal digestion
Snacks	Fruit, nuts, fermented foods, teas

🗓️ 7-Day Gut Reset Sample Meal Plan

Day 1 – Reset & Reduce Inflammation

• Breakfast: Warm lemon water + chia pudding with berries

• Lunch: Grilled salmon, steamed broccoli, olive oil

• Dinner: Bone broth soup with carrots & spinach

• Snack: Handful of almonds + green tea

Day 2 – Nourish & Rebuild

• Breakfast: Oatmeal with flaxseeds and blueberries

• Lunch: Quinoa bowl with chickpeas, arugula & tahini

• Dinner: Turkey stir-fry with zucchini & ginger

• Snack: Sauerkraut or kefir shot

Day 3 – Feed Good Bacteria

• Breakfast: Greek yogurt (or coconut yogurt) with honey

• Lunch: Lentil soup with turmeric

• Dinner: Baked cod with asparagus

• Snack: Sliced apple with almond butter

Day 4 – Gut-Lining Support

• Breakfast: Smoothie with spinach, banana & L-glutamine

• Lunch: Sweet potato, chicken & avocado bowl

• Dinner: Vegetable stew with herbs

• Snack: Peppermint tea

Day 5 – Detox & Cleanse

• Breakfast: Warm bone broth + kiwi

• Lunch: Wild rice with sautéed mushrooms

• Dinner: Shrimp & garlic stir fry

• Snack: Kefir or kombucha

Day 6 – Restore Microbiome

• Breakfast: Chia & coconut overnight oats

• Lunch: Sardines or tuna salad

• Dinner: Butternut squash & kale soup

• Snack: Carrot sticks & hummus

Day 7 – Maintain & Reflect

• Breakfast: Matcha latte + fruit

• Lunch: Roasted veggies & lentils

• Dinner: Chicken bone broth & rice noodles

• Snack: Handful of walnuts

💧 Daily Gut Support Essentials

Add these all week long:

• Hydration: 8–10 glasses of water

• Herbal teas: Ginger, peppermint, chamomile

• Movement: Light walks, stretching

• Sleep: 7–9 hours — gut repairs overnight

🔍 Should You Add Supplements?

For deeper gut repair, consider adding:

• Probiotics (VitaCleanse ImmuneCore) – for microbiome support

• L-Glutamine – repairs gut lining

• DGL Licorice or GutGard® – relieves gut inflammation

• Digestive Enzymes – if meals cause bloating

🧾 Results to Expect in 7 Days

Day	Common Benefits
1–2	Reduced bloating & water retention
3–4	Better bowel regularity
5–6	Higher energy, less cravings
7+	Clearer skin, calmer digestion

✅ Final Takeaway

A 7-day gut reset diet is a powerful way to jumpstart healing using intentional, nutrient-dense foods. While it's not a cure-all, it sets the foundation for long-term gut health, clearer thinking, and more energy.

Reset your gut for just one week — your body will thank you.