Dr. Arpit Bansal, a Laparoscopic Cancer Surgeon and gut health expert, says that a 7-day gut reset might be a terrific approach to reconnect with your body’s signals and improve your overall health. A week may seem like too little time to make big changes to your gut health. Dr. Bansal says that the goal is not to have a “clean” or sterile gut, but a “thriving rainforest”—one that is diverse, strong, and balanced.
Dr. Bansal has come up with a simple, expert-recommended 7-day gut reset plan:
Days 1–3: Drinking water and listening
Focus on Hydration: Start the reset by drinking a lot of water during the day to stay hydrated. If you need to, you can also add electrolytes.
Simple Meals: For the first three days, eat only simple, home-cooked meals that are easy to digest.
Pay attention to what your body is saying: Watch how your body reacts to food very carefully. Write down any indicators of gas, bloating, constipation, or tiredness to find trends and things that make them worse.
Days 4–5: Add Gut Supporters
Nourish Your Gut: After you know more about how your body works, start adding nutrients that are good for your gut. Add meals high in fiber, such as flaxseeds, soaked chia seeds, and a variety of veggies.
Add Prebiotics: To nourish the good bacteria in your gut, try adding mild prebiotics such sautéed garlic or bananas. If you can handle it, think about adding magnesium to your daily routine to help with digestion and sleep.
Days 6 and 7: Mind-Body Sync
Meditate: For the last two days, think on how your mind and body are connected. Stress can hurt your microbiome, so make sure to meditate for at least 10 minutes every day to get the gut-brain axis going.
Be aware of what you eat: After each meal, take a moment to think about how you feel. Dr. Bansal says that your feelings are like data points that show how different meals affect your gut health.
Inflammation and Living Longer
It’s best to cut out typical inflammatory foods from your diet all week long. Dr. Bansal, on the other hand, says that it’s important to make your approach unique because what makes one person sick may help another. He says that this journey isn’t about being perfect; it’s about learning more about what your body requires and setting the stage for long-term health and happiness.