Gut health is super important – and not just for our gut. More and more research confirms the connection between your gut health and its impact on both mental health and emotional wellbeing. And since the gut has such a profound influence, you might think it takes a long time to reset the gut and restore balance to the microbiome. But in just three days, you can reset it and get back on track.

Our microbiome consists of 100 trillion organisms and they’re found throughout the body, including the gut. That’s quite a big number, but the truth is microbes have a very short lifespan – 20 minutes, to be precise. 

And according to research, eating the right foods can influence the gut in a very big way and quickly. 

So, if you’re diet has been less than optimal lately, or you’re feeling a bit off, Amy Shah, MD, recommends the six following foods to reset your gut – all in just three days.

Broccoli and artichokes

These veggies help feed the gut’s good bacteria.

Healthy fats

Avocado and coconut oil help to soothe and nourish the gut. 

Fermented vegetables

The probiotic bacteria in fermented veggies, like sauerkraut and kimchi, all help to restore balance to a compromised gut.

Leafy greens

Easy to digest, leafy greens keep things moving in the gut, preventing toxic buildup. 


Certain spices offer relief to gut inflammation. So, use turmeric, cumin and cinnamon to spice things up a bit.

How to do a 3-day gut reset

This is Shaw’s sample menu for one day: 

  • Fast for 12 hours, preferably overnight
  • Avoid inflammatory foods like sugar, grains and dairy
  • Drink lots of water!
  • Breakfast: Blueberries, soaked almonds and herbal tea
  • Lunch: Sautéed spinach and mushrooms with the spices listed above
  • Snack: Small serving of fermented vegetables with sautéed artichoke or broccoli 
  • Dinner: Sliced avocado, black beans and plantain chips

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