There’s a certain kind of tiredness that sleep can’t fix. A foggy head in the morning. Cravings that creep in by 3 p.m. A belly that feels heavy, gassy, or unsettled. These aren’t random—they’re signs your gut is calling for support.
Whether it’s from stress, sugar, disrupted meal times, or long hours at your screen, your digestion may be out of rhythm. This isn’t about dieting or detoxing—it’s about coming back to center.
This 3-day Gut Reset is designed with foundational functional medicine principles: calming inflammation, rebalancing the microbiome, restoring digestive rhythm, and nourishing your nervous system.
It’s not about shrinking or restricting. It’s about remembering how good it feels when your digestion works with you.
Why a Gut Reset Works
Your gut isn’t just a food tube — it’s home to over 70% of your immune system, your second brain (the enteric nervous system), and a dense network of microbes that influence everything from mood and metabolism to hormones and hunger.
When this system gets overwhelmed, symptoms often show up as:
- Bloating, gas, or irregular bowel movements
- Fatigue, brain fog, or afternoon crashes
- Skin flare-ups, food cravings, or mood swings
- Poor sleep, irritability, or anxiety after eating
A functional gut reset isn’t about restriction — it’s about removing overwhelm and restoring rhythm:
- Meals that are warm, mineral-rich, and easy to digest
- Foods that feed beneficial bacteria and support the gut lining
- A structure that balances blood sugar and calms your nervous system
- Gentle practices that support parasympathetic (rest & digest) activation
The 3-Day Gut Reset Meal Plan
These meals are gentle, unprocessed, and easy to digest. No gimmicks, no expensive powders—just whole foods prepared in ways that soothe, not stress.
Day 1: Ground + Nourish
Goal: Reconnect with rhythm, reduce inflammation, and support your gut lining.
🌅 Breakfast: Chia + Flax Porridge with Stewed Apples and Almond Butter
Why it works: Omega-3s (from flax), soluble fiber (from chia), and warming spices soothe digestion and feed the microbiome.
Ingredients:
- 3 Tbsp chia seeds
- 1 Tbsp ground flaxseed
- 1 cup almond milk (or milk of choice)
- 1 apple, diced
- ½ tsp cinnamon
- 1 Tbsp almond butter
Instructions:
- Simmer chia and flax seeds in almond milk until thickened (3–5 mins).
- Simmer diced apple with a splash of water and cinnamon until soft (about 5 minutes).
- Spoon porridge into a bowl, top with stewed apples, almond butter, and a sprinkle of cinnamon.
🥣 Lunch: Carrot + Fennel Soup with Quinoa and Arugula
Why it works: Fennel calms gas and bloating; carrots nourish the gut lining; quinoa adds protein and amino acids.
Ingredients:
- 1 onion, diced
- 2 cloves garlic, minced
- 3 carrots, chopped
- 1 fennel bulb, chopped
- 3 cups bone broth or vegetable broth
- ½ cup cooked quinoa
- Handful fresh arugula
- Olive oil, sea salt, and pepper to taste
Instructions:
- Sauté onion and garlic in olive oil until fragrant.
- Add carrots, fennel, and broth; simmer until veggies are tender (15–20 minutes).
- Blend if desired for smoother texture.
- Serve soup with quinoa on the side and fresh arugula drizzled with olive oil.
🍽️ Snack: Soaked Walnuts + Cucumber with Avocado
Why it works: Walnuts provide anti-inflammatory omega-3s, and avocado adds gut-friendly fiber and healthy fats.
Ingredients:
Instructions:
- Arrange walnuts, cucumber slices, and avocado on a plate.
- Sprinkle with sea salt and enjoy.
🌙 Dinner: Lemon-Garlic Salmon (or Lentils) with Sautéed Zucchini, Leeks, and Mashed Sweet Potato
Why it works: Salmon delivers gut-healing omega-3s; leeks and zucchini feed beneficial bacteria; sweet potatoes provide soothing complex carbs.
Ingredients:
- 1 salmon fillet (or ½ cup lentils)
- 1 zucchini, sliced
- 1 leek, sliced
- 1 sweet potato
- Olive oil, lemon juice, garlic, sea salt, pepper
Instructions:
- For salmon: Rub fillet with olive oil, salt, pepper, and lemon juice; bake at 375°F for 12–15 minutes.
- For lentils: Simmer lentils in water with pinch of salt until tender (20–25 minutes), then drain and drizzle with lemon juice.
- Sauté zucchini and leeks in olive oil until soft.
- Boil or steam sweet potato until tender; mash with olive oil, salt, and a squeeze of lemon.
Day 2: Restore + Reset
Goal: Support microbiome diversity and gut motility.
🌅 Breakfast: Overnight Oats in Coconut Milk with Blueberries, Pumpkin Seeds, and Cardamom
Why it works: Oats are prebiotic fibers feeding good bacteria; pumpkin seeds add zinc for immune health; cardamom aids digestion.
Ingredients:
- ½ cup rolled oats
- 1 cup coconut milk
- ¼ tsp ground cardamom
- Pinch of sea salt
- Fresh blueberries
- Pumpkin seeds
Instructions:
- Combine oats, coconut milk, cardamom, and salt in a jar; refrigerate overnight.
- In the morning, top with blueberries and pumpkin seeds.
🥣 Lunch: Lentil and Kale Stew with Tahini
Why it works: Lentils support gut bacteria and provide protein; kale supplies fiber and antioxidants; tahini adds healthy fats and minerals.
Ingredients:
- 1 onion, diced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 cup rinsed lentils
- 4 cups broth
- Few handfuls kale, chopped
- 1 Tbsp tahini
- Lemon juice to taste
- Olive oil, salt, pepper
Instructions:
- Sauté onion, carrots, and celery in olive oil.
- Add lentils and broth; simmer 20–25 minutes.
- Stir in kale until wilted.
- Finish with tahini and lemon juice.
🍽️ Snack: Sliced Pear with Sunflower Seed Butter
Why it works: Pears are rich in fiber and antioxidants; sunflower seed butter adds healthy fats and vitamin E.
Ingredients:
- 1 ripe pear, sliced
- 2 Tbsp sunflower seed butter
Instructions:
- Serve pear slices with sunflower seed butter for dipping.
🌙 Dinner: Roasted Chicken Thighs (or Red Lentil Patties), Broccoli, and Cauliflower Mash
Why it works:
Protein (from chicken or lentils) supports gut repair; cruciferous veggies feed detox pathways; healthy plant fats soothe the gut lining.
Ingredients:
For Protein:
- 2 chicken thighs
or - Red lentil patties (see recipe below)
For Veggies:
- 1 head broccoli, steamed
- 1 head cauliflower, steamed
Pantry:
- Olive oil or avocado oil
- Herbs (thyme, rosemary, parsley — your choice)
- Sea salt and black pepper
Red Lentil Patties
Ingredients:
- ¾ cup split red lentils, rinsed
- 1½ cups water or broth
- 1–2 tsp olive oil or avocado oil
- 1 small zucchini, grated (optional – adds moisture and prebiotic fiber)
- ½ tsp cumin or turmeric (anti-inflammatory)
- Sea salt, pepper, and herbs to taste
Instructions:
- In a small pot, bring lentils and water to a boil. Reduce heat and simmer until very soft (15–20 mins). Mash or blend into a thick paste.
- Mix in grated zucchini, herbs, and seasonings. Let cool slightly.
- Form into small patties (about 2–3 inches wide).
- Pan-sear in a little oil over medium heat for ~3–4 minutes per side, until golden.
Final Instructions (Whole Plate):
- Protein:
- Chicken: Season with olive oil, salt, pepper, and herbs; roast at 400°F for 25–30 minutes.
- Lentil patties: Prepare as above; sear until golden on both sides.
- Cauliflower Mash:
Mash steamed cauliflower with a drizzle of olive oil or avocado oil, salt, and herbs. - Broccoli:
Toss steamed broccoli with olive oil and sea salt.
Day 3: Lighten + Clarify
Goal: Support digestion, detoxification, and gentle microbiome diversity.
🌅 Breakfast: Soft Scrambled Eggs with Spinach and Mushrooms
Why it works:
Eggs provide bioavailable protein; spinach and mushrooms add minerals and antioxidants.
Ingredients:
- 2 eggs
- Handful baby spinach
- Handful mushrooms
- Olive oil
- Salt
Instructions:
- Sauté mushrooms and spinach in olive oil over medium heat until soft.
- Beat eggs with salt, then gently scramble them in the skillet with the veggies.
- Serve warm.
🥣 Lunch: Grain Bowl with Wild Rice, Roasted Beets, Shredded Cabbage, and Cucumber
Why it works: Wild rice provides complex carbs and minerals; beets support liver detox; cabbage feeds gut bacteria.
Ingredients:
- ½ cup cooked wild rice
- 1–2 beets, roasted and diced
- 1 cup shredded red cabbage
- ½ cucumber, sliced
- Olive oil, lemon juice, salt
Instructions:
- Roast beets at 400°F until tender (~40 minutes), then peel and dice.
- Combine all ingredients in a bowl.
- Dress with olive oil, lemon juice, and salt.
🍽️ Snack: Papaya with Lime and Fresh Mint
Why it works: Papaya contains digestive enzymes; lime adds vitamin C; mint soothes digestion.
Ingredients:
- 1 cup papaya, diced
- Fresh lime juice
- Fresh mint, chopped
Instructions:
- Toss papaya with lime juice and mint.
🌙 Dinner: Miso-Glazed Cod (or Lentil Patties) with Bok Choy, Carrots, and Shiitake Mushrooms in Broth
Why it works:
Miso adds probiotics; shiitake mushrooms support immunity; bok choy offers fiber and nutrients; lentil patties provide gut-friendly, plant-based protein.
Ingredients:
Protein:
- 1 cod fillet
or - 2 red lentil patties (recipe below)
Veggies & Broth:
- 1 cup bok choy, sliced
- 1 carrot, julienned
- ½ cup shiitake mushrooms, sliced
- 2 cups broth
Miso glaze:
- 1 Tbsp miso paste
- Warm water (to thin miso for brushing)
Red Lentil Patties
Ingredients:
- ¾ cup split red lentils, rinsed
- 1½ cups water or broth
- 1 small zucchini, grated (optional)
- 1–2 tsp olive or avocado oil
- ½ tsp cumin or turmeric
- Salt, pepper, herbs to taste
Instructions:
- Simmer lentils in water/broth until very soft (~15–20 min). Mash or blend to paste.
- Mix in grated zucchini, oil, spices, and herbs.
- Form into patties and pan-sear in oil 3–4 min per side until golden.
Dinner Instructions:
- Mix miso paste with warm water to thin; brush over cod or lentil patties.
- Bake cod at 400°F for ~12 minutes; bake lentil patties ~15–20 minutes or pan-sear until golden.
- Simmer bok choy, carrots, and shiitake mushrooms in broth for 5–7 minutes until tender.
- Serve cod or lentil patties in bowl with broth and veggies.
Gentle Reminders While You Reset
- Chew slowly and thoroughly: Stimulates digestive enzymes and vagus nerve activation.
- Pause after meals: Eating in a calm state supports digestion and nutrient absorption.
- Skip alcohol, sugar, and habitual snacks: These disrupt microbiome balance and gut lining integrity.
- Hydrate between meals: Too much liquid during meals can dilute stomach acid.
- Eat when hungry and stop before full: Honor your body’s natural hunger and fullness cues.
What to Expect After Your Reset
You may not wake up on Day 4 feeling completely transformed — and that’s perfectly okay.
But you might notice:
- Less bloating and discomfort
- More stable energy throughout the day
- Clearer mental focus and reduced brain fog
- Fewer cravings and improved appetite regulation
- A gentle return of natural digestion rhythm
These signs show your gut is beginning to rebalance. Even just a few days of supportive eating can help cool inflammation, restore your microbiome, and strengthen digestion.
Remember: This isn’t a cleanse or a diet. It’s a kind reset — a way to reconnect with your body’s natural rhythm and care for your gut as the foundation of whole-body health.
Ready to Take the Next Step?
If low energy, mood swings, digestive quirks, or stubborn cravings have become your “normal,” your gut might be sending subtle signals for support.
We created a quick, research-backed quiz to help you uncover your unique gut imbalance—and find actionable steps to restore balance and vitality.
👉 Take the 3-minute “What’s Your Gut Imbalance Type?” Quiz here »
You’ll get a free, personalized 7-page report with:
✅ Your primary gut type (and what it means)
✅ Targeted food and lifestyle tips
✅ A smarter, functional medicine approach to gut health and resilience
