Your gut is more than a tool for breaking down food — it plays a role in most of your body’s systems. At the same time, a healthy gut is key to nutrient absorption, a strong immune system, a good mood, and even a healthy weight. An out-of-whack gut microbiome (the bacteria that live in your digestive system) can result in bloating, fatigue, food sensitivities, and low energy.
That’s why knowing how to reset your gut can be key to getting and staying healthy in the long-term.
How to Know if Your Gut Needs a Reset
An unhealthy gut is seldom quiet. Be on the lookout for these telltale signs:
- Frequent bloating or indigestion
- Irregular or uncomfortable bowel movements
- Strong sugar cravings
- Persistent fatigue or brain fog
- Skin problems, like pimples or eczema
- Worsening food intolerances
If this sounds like you, it may be time to do something about it and get things back into balance.
How to Reset Your Gut in 24 Hours
It’s not as if you can flip a switch and immediately have better gut health, but small, consistent steps toward a better-for-you gut over time can lead to long-term success. Some effective strategies include:
- Clean Up Your Diet — Start limiting processed and refined sugar and fake stuff.
- Load Up on Fiber — Vegetables, fruits, beans, and whole grains feed good bacteria.
- Try Fermented Foods — Yogurts, kimchis, kefirs, and sauerkrauts are all-natural probiotics.
- Keep Hydrated — Water helps digest foods and absorb nutrients.
- Put Sleep and Stress Management First — Inadequate sleep and stress adversely affect the microbiome.
These actions bring your gut back into balance and open the door for healthy bacteria to flourish.
Probiotics & Prebiotics: A Dynamic Duo
When wondering how to reset your gut, probiotics and prebiotics are two key players.
- Probiotics contribute with the good gut bacteria, helping to develop a more diverse gut.
- Prebiotics — which are in foods like garlic, onions, bananas and oats — feed those bacteria so that they thrive.
They all collaborate to help your bacteria’s home (your microbiome) be healthier, leading to more regular digestion, enhanced immunity and vitality. Food intake may not be enough and supplements may be helpful as well.
How to Gut Reset, in Step-by-Step Detail
If you prefer a bit more direction, a step-by-step program to reset your gut can help you navigate as you fine-tune your way. These guides are packed with practical advice and evidence-based tips to help you craft a plan that works for your body. In some instances, they’ll also give you meal plans, lifestyle changes, and supplement suggestions to offer a helping hand. With a systematic approach you can stay the course, track where you’re at, and slowly start making long-term changes that will benefit your gut health.
Final Thoughts
Your gut health influences everything from mood and energy to immunity and skin. Whether you’ve been dealing with pain or fatigue or your digestion is off kilter, a gut reset can offer a clean slate your body needs to perform at its best.
If you can place your attention on diet, on changes in lifestyle, and on support for your microbiome, balance can be restored and you have the opportunity to be in better health for your future. Resetting your gut isn’t just about what you can do now for long-term relief, it’s about building the right habits that will keep your digestion strong for your lifetime.
