How do I reset my gut health?

In this article, we list 10 scientifically supported ways to improve the gut microbiome and enhance overall health. Take probiotics and eat fermented foods. ... Eat prebiotic fiber. ... Eat less sugar and sweeteners. ... Reduce stress. ... Avoid taking antibiotics unnecessarily. ... Exercise regularly. ... Get enough sleep. More items... •

medicalnewstoday.com - 3-day gut reset: Can a cleanse help the microbiome?

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Some people claim that following a special diet for a short period of time can dramatically improve gut health. An example of this is the 3-day gut reset, which aims to increase the amount of beneficial bacteria a person has in their digestive tract. While changing the diet and taking steps to lead a healthful lifestyle does benefit gut flora, there is little evidence that 3-day gut resets have lasting health benefits. This article looks at what a 3-day gut reset is, what it might do, and how to try it. What is a 3-day gut reset? Share on Pinterest Westend61/Getty Images A 3-day gut reset is a short diet that aims to improve digestive health by increasing the amount of beneficial bacteria in a person’s large intestine. Bacteria and other microorganisms in the large intestine help break down food. This in turn helps the body absorb nutrients and eliminate waste. However, research has shown that gut bacteria influence many other aspects of health, such as immunity and inflammation. This influence can be positive or negative, depending on the species of microbes a person has in their gut. Gut resets aim to restore the balance of the microbiome by: removing foods that feed harmful bacteria and cause inflammation

introducing plenty of prebiotic foods, which feed beneficial bacteria

encouraging healthful practices, such as getting enough sleep and exercise and staying hydrated Does a gut reset work? Oftentimes, 3-day gut resets involve adopting habits that are generally beneficial for human health. Eating a healthful, balanced diet and eliminating potentially harmful foods may help people feel better in a variety of ways. However, scientists have not investigated whether a 3-day gut reset can permanently change a person’s microbiome or create lasting health improvements. Research has shown that short-term dietary changes do alter a person’s gut flora. In a 2013 study , researchers found that bacteria responded rapidly to a sudden change to a plant-based diet. This suggests that a 3-day gut reset may positively influence the microbiome during the diet. For lasting benefits, however, it may be necessary to implement longer-term changes to diet and lifestyle. According to a 2017 review , the Mediterranean diet can increase the amount and diversity of beneficial bacteria in the gut, whereas other types of diet may decrease it. The latter include: the Western diet, or Standard American Diet (SAD) gluten-free diets The Mediterranean diet includes many of the features of a gut reset, focusing on healthy fats, vegetables, and other sources of fiber. A 3-day gut reset may help a person transition to a diet that includes more of these foods. Preparation If a person wants to try a 3-day gut reset, it is a good idea to plan ahead. Gut resets often require sudden and significant changes to the diet, so it can help if a person prepares by: clearing out from cupboards or the refrigerator any foods they are trying to avoid

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planning meals for the next 3 days

making a grocery list and shopping for the ingredients beforehand

making or freezing dishes ahead of time

making sure they have time each day to prepare homemade meals, exercise, and rest Day one Eat anti-inflammatory foods On the first day of a gut reset, the focus is on eliminating inflammatory foods and drinks from the diet. These include: added sugars, such as table sugar, corn syrup, or ingredients ending in “-ose” (such as fructose)

refined carbohydrates, such as pasta, pizza dough, cakes, and pastries

foods high in saturated fat, such as processed meats Instead, a person should eat plenty of fresh produce and healthy fats, including: leafy green vegetables, such as spinach or kale

brightly colored vegetables, such as peppers, carrots, or eggplant

fruits that are lower in sugar, such as berries, apples, or avocado

olives and olive oil

nuts and seeds

oily fish and lean protein Complex carbohydrates can provide slow-burning energy throughout the day. A person can try moderate portions of foods such as brown rice, quinoa, oats, or sweet potatoes. Stay hydrated Adequate water intake is essential for the body to function. A person can tell if they are drinking enough water by the color of their urine, which should be the color of pale straw. During the gut reset, it is best to avoid caffeine and alcohol and replace them with water or herbal teas, such as peppermint, chamomile, or fennel. Get adequate sleep Some evidence suggests that sleep can impact the microbiome, as well as cognitive function. A person can try making time to wind down in the evening and establish a regular time for sleeping and waking. Learn more about why sleep is important for health here.

green juices or smoothies

ground flaxseeds

beans and lentils A sudden increase in fiber intake may cause temporary bloating or gas. If this occurs, it is best to follow the diet from day one instead. Try regular exercise A small 2014 study found that exercise can have a beneficial effect on the diversity of the microbiome. Regular exercise can also help people relieve stress and maintain a moderate weight. Gentle exercise is a good way to start. A person can try: walking

yoga

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pilates

tai chi

Day three Try fermented foods Fermented foods contain probiotics, which are live bacteria. A person can include in their diet: sauerkraut

kimchi

miso

tempeh

kefir As with high fiber foods, probiotics can cause side effects, such as bloating or gas. This may resolve on its own after a few days. If it does not, a person may want to reduce the amount of fermented foods they are consuming or stop eating them altogether. Try relaxation techniques Stress affects the gut in a number of ways. According to a 2011 study , stress can: affect the speed of digestion

increase the sensitivity of the intestines

increase intestinal permeability

negatively affect gut flora A 3-day gut reset can be an opportunity for a person to introduce relaxation into their daily routine. This may involve: meditating or practicing mindfulness

taking a warm bath

getting a massage or doing self-massage When the 3 days are over, a person may consider continuing some or all of these practices for long-term benefits. Example meal plan Breakfast Breakfast options include: coconut yogurt with blueberries and flaked almonds smoothie with coconut water, spinach leaves, an apple, a handful of blueberries, and a tablespoon of ground flaxseeds oatmeal with cinnamon and grated apple Lunch Some lunch options include: salad with rocket, watercress, tomatoes, cucumber, and peppers, topped with hummus and green olives

a chickpea flour wrap stuffed with salad, sauerkraut, and sliced tofu

a vegetable soup Dinner Dinner ideas include: lean chicken breast and vegetables stir-fried in coconut oil, fresh ginger, garlic, and tamari

salmon and steamed green vegetables, such as kale, cabbage, or pak choi

zucchini noodles and lentil bolognese sauce

Who should not try a gut reset? Short-term gut resets may not be suitable for people who have certain health conditions, take medications, or are pregnant or breastfeeding. Additionally, because gut resets involve dietary restrictions, they may not be helpful for people recovering from eating disorders. It is important to speak to a doctor or dietician before making any sudden dietary changes. It is also advisable to let a healthcare professional know about any persistent or troubling symptoms, as these could indicate an underlying health condition.

medicalnewstoday.com - 3-day gut reset: Can a cleanse help the microbiome?

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