How do I reset my gut health?
Written by
Stella Nilsson
Reviewed by
Prof. Benjamin Murphy, Ph.D.To reset your gut health, you will need a targeted approach to inflammation and microbiome balance. As a person who reversed chronic digestive issues, I developed a tested four-step protocol. protocol.This protocol systematically targets irritants while rebuilding and rebalancing your internal environment.
Hydration Focus
- Calculate needs: 30-35mL per kg body weight daily
- Add electrolytes through mineral-rich options
- Include anti-inflammatory herbal infusions
- Track urine color for hydration verification
Irritant Elimination
- Remove alcohol completely for 30+ days
- Eliminate processed sugars and artificial sweeteners
- Avoid NSAID medications when possible
- Identify personal trigger foods through journaling
Fermented Foods
- Consume 2 servings daily for bacterial diversity
- Rotate sources: kimchi, sauerkraut, kefir
- Include prebiotic fibers for synergistic effects
- Continue for 6+ weeks for colonization
Stress Modulation
- Practice morning diaphragmatic breathing
- Implement digital sunset before bedtime
- Schedule nature exposure three times weekly
- Use progressive muscle relaxation techniques
Hydration quality is as important as quantity. Consider mineral-rich hydration options, such as coconut water and bone broth. Both provide electrolytes to support cellular function. Ginger or turmeric herbal infusions can provide anti-inflammatory properties. Adequate hydration helps flush toxins effectively.
Eradication requires strict compliance. Not having alcohol allows the gut lining to heal. No processed foods means starving out the bad bacteria. Even the occasional slip will set you back and lengthen your recovery. My clients have been blown away by the change they see, some after three weeks of consistency.
Fermented foods work better when you rotate them. Different strains of bacteria colonize other parts of your gut. If you are sensitive to dairy, consider dairy-free fermented foods, like coconut kefir. For optimal results, consume fermented foods that contain a source of prebiotic fibers, such as garlic and onions.
Stress management completes the reset. Chronic tension maintains gut inflammation. Daily practice creates new neural pathways. Consistent effort yields measurable reductions in inflammatory markers. Your commitment determines your results.
Read the full article: 10 Simple Ways How Improve Digestion Naturally
