Weight Loss

Gut Reset Diet Plan ( The 3 Days Gut Cleanse)

Internally cleanse your body by following our gut reset diet plan. Overeating and eating too much junk food for a long makes you feel heavy and bloated. A gut reset diet is perfect for detoxing your body. This cleansing of the body especially the gut is known as “gut reset”.

What is a Gut Reset Diet?

A gut reset diet helps create a balance between the good bacteria and the bad bacteria in the gut. You need to eat various foods that will restore the gut microbes and internal metabolic detoxification. You can do it for a day or 3 days for a better result.

A gut cleanse or detox diets are usually followed to remove toxins from the body as well as to lose weight. However, a gut reset is more about improving digestion by encouraging beneficial bacteria in the gut. A gut reset diet is about adopting healthy eating habits by eating a healthy and nutritionally balanced diet, while at the same time eliminating processed and refined foods.

What does a Gut Reset do?

  • To avoid food that favors the growth of harmful bacteria
  • To provide probiotic food to promote the growth of good bacteria
  • Keep the body hydrated

How to do a Gut Reset?

It is always better to pre-plan your gut reset well in advance. You can follow a certain protocol to initiate a gut reset program.

  • Select the days when you are less likely to deviate from the plan
  • Plan the 3-day menu well in advance
  • Stock the groceries according to the menu planning
  • Clear out all the foods that you need to avoid during gut reset
  • Along with diet, plan your exercise routine for these 3 days

Following a 3-day gut reset schedule is better for maximum benefit. Following gut reset only once will not give you the desired results. But, it surely helps to change the microbial balance in the gut for the time being. Regular practice of gut reset will help balance the good and bad bacteria in the gut.

Gut Reset Diet Plan ( The 3 Days Gut Cleanse)

Gut Reset Diet Day 1

  • Start with intermittent fasting of 16 to 18 hours. It can be an overnight fasting after an early dinner.
  • Post fasting you can consume foods that are rich in antioxidants.
  • You can include small amounts of complex carbohydrates that provide energy throughout the day.
  • Eat lots of colorful vegetables as well as fruits rich in vitamins, minerals, antioxidants, and soluble fiber.
  • Include berries, apples, avocados, dark green leafy vegetables like spinach, carrots, and gourd vegetables.
  • Opt for good quality fats like olive oil, groundnut oil, flaxseeds, chia seeds, nuts, and other seeds.
  • Include good quality lean protein like eggs, low-fat milk, poultry, and fish.
  • Drink plenty of water to keep the body functioning normally.
  • Replace all the dehydrants, and diuretics like coffee, cocoa, alcohol, and sugary drinks with water. Herbal tea is rich in antioxidants, boosts immunity, and helps cleanse the gut.
  • Our body needs at least 6 to 8 hours of sound sleep for the body to repair and replenish. Adequate sleep maintains gut health.

The Gut Reset Diet Day 2

  • Start your day 2 with more fibrous foods that help further cleanse the gut. Include vegetables in the form of salads, juices, and smoothies. You can eat fibrous proteins like dals pulses and soy.
  • Continue with regular exercise like walking, running, jogging, or swimming.
  • Keep the water intake high and continue consuming herbal teas, infused water, or green tea.

The Gut Reset Diet Day 3

  • Add the probiotics to the diet that will introduce the good bacteria in the gut. Include curd or yogurt.
  • Also, add prebiotics to the food that promotes the growth of good bacteria in the gut.
  • Add fermented foods like tempeh, kefir, kimchi, miso, or sauerkraut as prebiotics.
  • Add fruits and veggies like cabbage, onion, apple and, unripe banana.

Along with physical cleansing, one needs mental cleansing and de-stress. Stress can alter gut microflora and affect gut health. Perform pranayamas and meditation to de-stress. You can also de-stress in a spa by taking a massage, sauna bath, or warm water shower.

The Gut Reset Diet Plan

Sample diet plan

Gut Reset Diet Day 1 ( Intermittent fasting of 16 hours)

Finish eating dinner by 7 pm the previous day.

Break open your fast at 11 am – 1 glass warm water with lemon juice and 2 tsp chia seeds +  1 Fistful of soaked nuts (2 almonds, 2 walnuts, 1 tsp pumpkin seeds, 10 -12 prunes, 1 date)

Lunch: 1 cup oats and mung dal khichadi + 1 cup Gourd vegetables  + 1 cup Boiled vegetable salad ( mix cubes of carrot, broccoli, cabbage, apple and paneer) + 100 ml curd

Snack: 1 cup spinach soup

Dinner: 1 cup sauteed vegetables in olive oil (tempeh, baby spinach, baby tomato, red and yellow capsicum, a few berries  if available) + 1 cup yogurt with sunflower seeds

Bedtime: 1 cup Dry ginger Milk or Nutmeg Milk


Gut Reset Diet Day 2

Empty stomach: 1 glass green smoothie (Kale, spinach, mint, coriander, ginger and lemon + chia seeds )

Mid-morning: 1 Fruit (100 – 150 gms)

Lunch: 1 cup Salad + 2 small Jowar Phulka + 1 cup Vegetables + 1 cup Sprouts or 100 gms Chicken or fish + 1 glass buttermilk

Snack: 1 Fistful of soaked nuts (2 almonds, 2 walnuts, 1 tsp pumpkin seeds, 10 -12 prunes, 1 date) + 1 cup yogurt

Dinner: 1 cup Burrito bowl (Brown rice + boiled beans + steamed veggies + grilled paneer/ tempeh cubes + Salsa or avocado dip)

Bedtime: 1 cup Turmeric Milk with 1/4th tsp ghee


Gut Reset Diet Day 3

Empty stomach: 1 glass of green smoothie (Kale, spinach, mint, coriander, ginger and lemon

Mid-morning: ½ cup Grilled Tempeh or 2 Egg whites

Lunch: 1 cup Salad with flaxseed powder + 1 Nachni Roti + 1 cup Vegetables + ¼ cup Kimchi + 1 cup Sprouts or 100 gms Chicken or fish

Snack: 1 Fruit (100 -150 gms)

Dinner: 1 cup Herb Quinoa or Brown Rice + 1 cup Stir fry veggies in Pesto sauce + 2 small Paneer/ Chicken and vegetable cutlets

Bedtime: 1 Fistful soaked nuts (2 almonds, 2 walnuts, 1 tsp pumpkin seeds, 10 -12 prunes, 1 date)

End note

Irregular eating patterns, selecting the wrong foods, and a sedentary lifestyle can lead to an imbalance in the gut microbiome. Every once in a while a gut reset diet will help to eliminate harmful bacteria from the gut. It also helps to promote the growth of good bacteria. Including the mentioned foods in your daily diet along with regular exercise has a positive impact on overall body health.


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