7-Day Gut Reset for Women | Meal Plan to Reduce Bloating & Heal

Over the decades, it has been revealed that gut health is more than just what we eat.

Superficially, it appears to us to be no more than digestion and how our body breaks down food.

However, a closer look reveals its impacts on mood, immunity, hormones, metabolism, and inflammation. Symptoms that become more visible for women over 40 as hormones become unbalanced and menopause sets in.

Fortunately, improving gut health doesn’t require a magic pill, just a range of nutrient-dense foods that can be found at your local grocery store.

In this article, we discuss addressing these needs with the 7-day gut reset diet for women. We explore why gut health changes after 40, how a gut reset works, and lifestyle tips for long-term sustainability.

Why Gut Health Changes After 40

Digestive health is the key to health for the entire body. The gut contains microbes that make up the gut microecosystem. These are shown to protect against pathogenic bacteria, promote food digestion and nutrient absorption, while supporting immune function, metabolism regulation, and influencing the cardiovascular and nervous systems.

In healthy aging adults, changes to nutrient digestion and absorption can be limited. However, research shows that medication and chronic conditions can disrupt digestion and absorption, leading to nutrient deficiency, increasing risk as we reach older adulthood.

During this time, food intake is also decreased after 40, leading to inadequate nutrient intake, which also contributes to nutrient deficiency.

This, coupled with aging factors such as reduced physical activity, medication, and low fiber intake, can lead slower transition of food, resulting in constipation. Hormone disorders, such as type 2 diabetes and hypothyroidism, have been shown to decrease gastric and intestinal motility.

This highlights how powerful nutrition is for gut health. To ensure the gut cna thrive, we must prioritize nutrient-dense whole foods that are high in fiber, and complement them with probiotics, prebiotics, and polyphenols improving digestive health.

What a Gut Reset Diet Should (and Shouldn’t) Be

Nutrition plays a significant role in gut health, which means a reset can be achieved through avoiding foods that disrupts gut health, while introducing nourishing foods.

Food containing unhealthy fats (saturated fats, trans fats), artificial adidtive, refined sugars, and processed meats negatively effect the gut should be avoided during a gut reset. Additionally, foods containing dairy and gluten can irritate the gut cause inflammation and should be removed to ensure for an effective reset.

Meanwhile, nutrient-dense whole foods containing fiber, prebiotics, probiotics, and health fats should be consumed to nourish the gut. This combined with regular hydration, exercise, and sleep can help improve gut health.

During this time, it is also important to maintain regular calories intake, and avoid skipping meal. This will ensure you are providing the gut and body everything it needs to enhance overall health.

Your 7-Day Gut Reset Diet Plan

This 7-day gut reset diet consists of four meals per day, with a focus on gut-enhancing, nutrient-dense whole foods.

Each ingredient is listed with calorie content alongside details of the benefit and how it will improve your gut health.

Below we list the recommended calorie and macronutrient intake, including the formula which you can use to calculate your basal metabolic rate (BMR) to identify your calorie allowance.

BMR Formula

• BMR = 10 x weight (kg) + 6.25 x height (cm) - 5 x age (years) -161

Using this formula, we will calculate the BMR for a 46-year-old woman who is 175 cm tall and weighs 80 kg.

• 10 x 80 + 6.25 x 175 - 230 - 161
• 800 + 1093.75 - 230 - 161 = 1502.75 kcal/day

Below are the macronutrient ratios for a balanced diet.

• Carbohydrate: 50% of daily calorie intake
• Protein: 20% of daily calorie intake
• Fat: 30% of daily calorie intake

Using the following information, we can calculate the calorie and macronutrient content of each meal. Below, we will round the daily calorie amount to 1500 kcal/day to simplify the calculation.

Day 1 — Hydration + Soluble Fiber Start

Breakfast: Warm Chia-Oat Bowl with Stewed Apple and Flax (400 kcal)

Ingredients

• ½ cup rolled oats (150 kcal)
• 1 tbsp chia seeds (58 kcal)
• 1 small apple, diced and stewed (80 kcal)
• 1 tbsp ground flaxseed (37 kcal)
• ½ tsp cinnamon (2 kcal)
• 1 tsp honey (optional) (20 kcal)
• ½ scoop vanilla plant protein (53 kcal)
• ½ cup unsweetened almond milk (30 kcal)

Why it’s great: This warming bowl supports gut health with soluble fiber from oats, chia, apple, and flax—feeding your microbiome while reducing inflammation and bloating.

Lunch: Lentil & Root Veggie Salad with Olive-Lemon Dressing (400 kcal)

Ingredients

• ¾ cup cooked green lentils (170 kcal)
• ½ cup roasted carrots and parsnips (70 kcal)
• ¼ avocado, sliced (60 kcal)
• ½ cup chopped cucumber (8 kcal)
• 1 tbsp olive oil (40 kcal)
• 1 tbsp lemon juice (4 kcal)
• 1 tbsp chopped parsley (3 kcal)
• Salt, black pepper, and cumin (0 kcal)
• 1 tbsp sunflower seeds (45 kcal)

Why it’s great: Rich in soluble fiber and potassium, this salad nourishes the gut lining, calms digestion, and promotes regularity while keeping you energized and hydrated.

Dinner: Gut-Soothing Vegetable Broth Bowl with Quinoa and Steamed Greens (400 kcal)

Ingredients

• ½ cup cooked quinoa (110 kcal)
• 1 cup low-sodium vegetable broth (15 kcal)
• ½ cup steamed zucchini (10 kcal)
• ½ cup chopped bok choy (10 kcal)
• ½ cup roasted sweet potato cubes (90 kcal)
• ¼ cup white beans (60 kcal)
• 1 tsp olive oil (40 kcal)
• 1 tsp fresh ginger, grated (2 kcal)
• 1 tbsp chopped parsley or cilantro (3 kcal)
• ½ scoop unflavored or savory plant protein (60 kcal)

Why it’s great: This mineral-rich bowl rehydrates the body, soothes the digestive tract, and includes prebiotic fiber to support healthy gut flora and bowel regularity.

Snack: Hydrating Smoothie with Pear, Cucumber, and Chia (300 kcal)

Ingredients

• 1 small pear (85 kcal)
• ½ cup chopped cucumber (8 kcal)
• ½ frozen banana (53 kcal)
• 1 tbsp chia seeds (58 kcal)
• 1 tsp lemon juice (2 kcal)
• 1 tbsp almond butter (90 kcal)
• ½ cup water or coconut water (4 kcal)

Why it’s great: This fiber-rich smoothie hydrates while sweeping through your gut gently. The combination of pear, banana, and chia supports digestion, elimination, and gut motility.

Day 2 — Probiotic Power with Fermented Foods

Breakfast: Kefir Berry Parfait with Chia and Almond Butter (400 kcal)

Ingredients

• ¾ cup plain kefir (unsweetened) (110 kcal)
• ½ cup mixed berries (35 kcal)
• 2 tbsp rolled oats (30 kcal)
• 1 tbsp chia seeds (58 kcal)
• 1 tbsp almond butter (90 kcal)
• ½ tsp cinnamon (2 kcal)
• ½ tsp honey or maple syrup (20 kcal)
• 1 tbsp ground flaxseed (35 kcal)
• Pinch of sea salt (0 kcal)

Why it’s great: This probiotic-rich parfait delivers gut-loving cultures from kefir, balanced with prebiotic fiber from berries, chia, and flax to support microbial diversity.

Lunch: Tempeh & Kimchi Nourish Bowl with Brown Rice and Greens (400 kcal)

Ingredients

• ½ cup cooked brown rice (110 kcal)
• ½ cup steamed kale or spinach (20 kcal)
• ¾ cup tempeh, sautéed in coconut oil (130 kcal)
• ¼ avocado (60 kcal)
• 2 tbsp kimchi (10 kcal)
• 1 tsp coconut aminos or tamari (5 kcal)
• 1 tsp sesame oil (40 kcal)
• 1 tbsp shredded carrots (5 kcal)
• Squeeze of lime (2 kcal)
• 1 tsp sesame seeds (18 kcal)

Why it’s great: This satisfying bowl combines fermented kimchi and plant protein with fiber-rich rice and greens to nourish your gut while keeping inflammation at bay.

Dinner: Miso Veggie Soup with Quinoa and Sauerkraut Garnish (400 kcal)

Ingredients

• 1 tbsp miso paste (dissolved in warm water) (35 kcal)
• ½ cup cooked quinoa (110 kcal)
• ½ cup steamed carrots and zucchini (40 kcal)
• ¼ cup cooked edamame (60 kcal)
• ½ tsp olive oil (20 kcal)
• ½ cup vegetable broth (10 kcal)
• 2 tbsp raw sauerkraut (added after cooking) (10 kcal)
• 1 tsp grated ginger (2 kcal)
• 1 tbsp chopped scallions (3 kcal)
• 1 tsp hemp seeds (30 kcal)
• 1 tsp lemon juice (5 kcal)
• Dash of black pepper (0 kcal)

Why it’s great: This soothing soup delivers both probiotics and prebiotics, with miso and sauerkraut for healthy bacteria, and veggies and quinoa for gut-restoring fiber.

Snack: Probiotic Smoothie with Banana, Kefir, and Ground Flax (300 kcal)

Ingredients

• ½ banana (50 kcal)
• ¾ cup plain kefir or Greek yogurt (110 kcal)
• 1 tbsp ground flaxseed (35 kcal)
• 1 tbsp almond butter (90 kcal)
• ½ tsp cinnamon (2 kcal)
• 1 tsp lemon juice (3 kcal)
• Ice and water to blend (0 kcal)

Why it’s great: This creamy probiotic smoothie supports regularity and gut lining repair, combining the benefits of kefir with banana and flax for extra soluble fiber.

Day 3 — Inulin-Rich Roots and Resistant Starch

Breakfast: Chilled Overnight Oats with Green Banana and Ground Flax (400 kcal)

Ingredients

• ½ cup rolled oats (prepared and chilled) (150 kcal)
• ½ green banana, mashed (45 kcal)
• ¾ cup unsweetened almond milk (30 kcal)
• 1 tbsp ground flaxseed (35 kcal)
• ½ tbsp chia seeds (30 kcal)
• ½ scoop plant-based vanilla protein powder (60 kcal)
• 1 tsp almond butter (30 kcal)
• Dash of cinnamon and pinch of sea salt (0 kcal)

Why it’s great: This breakfast is packed with resistant starch from cooled oats and green banana, supporting digestion and feeding beneficial gut bacteria.

Lunch: Warm Lentil Bowl with Roasted Jerusalem Artichokes and Leek (400 kcal)

Ingredients

• ¾ cup cooked lentils (170 kcal)
• ½ cup roasted Jerusalem artichokes (60 kcal)
• ⅓ cup roasted sweet potato (60 kcal)
• ¼ cup sautéed leeks (in olive oil) (50 kcal)
• ½ cup arugula or spinach (5 kcal)
• 1 tsp olive oil drizzle (40 kcal)
• 1 tbsp chopped parsley and lemon juice (5 kcal)
• Sprinkle of pumpkin seeds (10 kcal)

Why it’s great: Jerusalem artichokes and leeks are rich in inulin, a prebiotic fiber that feeds healthy gut bacteria and promotes smoother digestion.

Dinner: Cooled Potato & Chickpea Salad with Herbs and Yogurt-Lemon Dressing (400 kcal)

• ½ cup cooked, cooled red potatoes (70 kcal)
• ½ cup cooked chickpeas (135 kcal)
• ¼ cup diced cucumber (5 kcal)
• 1 tbsp chopped red onion (5 kcal)
• 2 tbsp plain Greek yogurt (for dressing) (30 kcal)
• 1 tsp olive oil (40 kcal)
• 1 tsp lemon juice (3 kcal)
• ½ tsp Dijon mustard (5 kcal)
• Fresh dill or parsley (2 kcal)
• ½ scoop unflavored plant protein (60 kcal)

Why it’s great: This meal delivers resistant starch from cooled potatoes and fiber-rich chickpeas, helping regulate blood sugar and enhance microbial balance.

Snack: Green Banana Gut Smoothie with Chia and Walnuts (300 kcal)

Ingredients

• ½ green banana (45 kcal)
• ½ cup unsweetened almond milk (15 kcal)
• ½ cup plain kefir or Greek yogurt (60 kcal)
• 1 tbsp chia seeds (58 kcal)
• ½ tbsp ground flax (18 kcal)
• 1 tbsp chopped walnuts (90 kcal)
• Dash cinnamon and ice (0 kcal)
• ½ tsp honey (optional) (14 kcal)

Why it’s great: A refreshing, fiber-rich smoothie with green banana and chia to boost resistant starch intake, support digestion, and keep your gut flora in balance.

Day 4 — Anti-Inflammatory Gut-Support Meals

Breakfast: Blueberry-Ginger Chia Oat Bowl with Walnuts and Turmeric (400 kcal)

Ingredients

• ½ cup rolled oats (prepared with hot water) (150 kcal)
• ½ cup blueberries (40 kcal)
• ½ scoop unflavored plant protein powder (60 kcal)
• 1 tsp ground flaxseed (15 kcal)
• 1 tbsp chopped walnuts (90 kcal)
• ½ tsp grated fresh ginger (2 kcal)
• ¼ tsp turmeric + pinch of black pepper (0 kcal)
• ½ tsp honey (14 kcal)
• 1 tsp lemon juice (2 kcal)
• Splash of almond milk to loosen if desired (5 kcal)

Why it’s great: This anti-inflammatory breakfast supports gut health with turmeric, ginger, and fiber-rich oats to soothe the digestive tract and promote regularity.

Lunch: Quinoa Bowl with Steamed Kale, Roasted Carrot, and Tahini-Lemon Dressing (400 kcal)

Ingredients

• ½ cup cooked quinoa (110 kcal)
• ½ cup steamed kale (20 kcal)
• ½ cup roasted carrots (60 kcal)
• ¼ cup chickpeas (lightly roasted) (70 kcal)
• 1 tbsp tahini (90 kcal)
• 1 tsp olive oil (40 kcal)
• 1 tsp lemon juice (2 kcal)
• Sprinkle cumin + turmeric (0 kcal)
• Fresh chopped parsley (2 kcal)
• ½ scoop plant-based protein powder (mixed into dressing or soup base) (60 kcal)

Why it’s great: This dish combines anti-inflammatory carrots, kale, and tahini with gut-friendly fiber from chickpeas and quinoa, all in a flavorful, plant-powered bowl.

Dinner: Sweet Potato and Red Lentil Stew with Coconut, Spinach, and Ginger (400 kcal)

Ingredients

• ½ cup cooked red lentils (110 kcal)
• ½ cup diced sweet potato (60 kcal)
• ¼ cup chopped onion (15 kcal)
• 1 tsp grated ginger (2 kcal)
• 1 tsp turmeric (0 kcal)
• ½ cup baby spinach (5 kcal)
• ¼ cup light coconut milk (45 kcal)
• 1 tsp olive oil (40 kcal)
• ½ scoop plant protein (60 kcal)
• 1 tbsp chopped cilantro and lemon juice to finish (3 kcal)

Why it’s great: This warming stew contains ginger, turmeric, and sweet potato, offering soothing nourishment for the gut and reducing inflammation with plant-based fiber and gentle spices.

Snack: Berry-Kefir Smoothie with Chia, Almond Butter, and Cinnamon (300 kcal)

Ingredients

• ½ cup plain kefir (60 kcal)
• ½ cup mixed berries (40 kcal)
• 1 tsp chia seeds (20 kcal)
• 1 tsp almond butter (30 kcal)
• ½ frozen banana (45 kcal)
• ½ scoop plant protein (60 kcal)
• Dash of cinnamon and grated ginger (0 kcal)
• Ice and a splash of almond milk to blend (5 kcal)
• ½ tsp honey (optional) (14 kcal)

Why it’s great: This gut-friendly smoothie delivers probiotics from kefir, fiber from berries and chia, and inflammation-calming cinnamon and ginger in one creamy, refreshing blend.

Day 5 — Boosting Short-Chain Fatty Acid Production

Breakfast – Warm Steel-Cut Oats with Green Banana, Flax, and Blueberries (400 kcal)

Ingredients

• ⅓ cup steel-cut oats (cooked in water) (110 kcal)
• ½ small green banana, sliced (resistant starch source) (45 kcal)
• ½ cup blueberries (40 kcal)
• 1 tbsp ground flaxseed (35 kcal)
• 1 scoop unflavored plant protein (60 kcal)
• 1 tsp chia seeds (20 kcal)
• 1 tsp almond butter (30 kcal)
• Dash of cinnamon and ginger (0 kcal)
• Splash of almond milk (5 kcal)
• ½ tsp honey (15 kcal)

Why it’s great: This meal delivers resistant starch, soluble fiber, and polyphenols that feed gut microbes and promote SCFA production, especially butyrate.

Lunch – Lentil Salad with Roasted Jerusalem Artichoke, Kale, and Walnut Vinaigrette (400 kcal)

• ½ cup cooked green lentils (115 kcal)
• ½ cup roasted Jerusalem artichoke (rich in inulin) (55 kcal)
• ½ cup chopped kale, massaged (20 kcal)
• 1 tbsp chopped walnuts (90 kcal)
• ¼ cup cucumber slices (4 kcal)
• 1 tsp olive oil (40 kcal)
• 1 tsp apple cider vinegar (0 kcal)
• ½ scoop plant protein (60 kcal)
• Chopped parsley and lemon juice to finish (10 kcal)
• Pinch of cumin and black pepper (0 kcal)

Why it’s great: Inulin-rich artichokes and lentils promote beneficial bacteria, while healthy fats from walnuts help absorb fat-soluble nutrients and stabilize gut inflammation.

Dinner – Sweet Potato, White Bean & Greens Bowl with Garlic-Tahini Drizzle (400 kcal)

Ingredients

• ½ cup cooked white beans (100 kcal)
• ½ cup roasted sweet potato (cooled for resistant starch) (90 kcal)
• ½ cup steamed spinach (10 kcal)
• ¼ cup sauerkraut (optional for added probiotics) (5 kcal)
• 1 tbsp tahini (90 kcal)
• 1 tsp olive oil (40 kcal)
• 1 garlic clove, minced (2 kcal)
• Juice of ½ lemon (2 kcal)
• ½ scoop unflavored plant protein (60 kcal)

Why it’s great: White beans and cooled sweet potatoes offer fermentable fibers and resistant starch, fueling gut bacteria to produce butyrate and other SCFAs.

Snack – Kefir Smoothie with Raspberries, Green Banana, and Chia (300 kcal)

Ingredients

• ½ cup plain kefir (60 kcal)
• ½ frozen green banana (45 kcal)
• ½ cup raspberries (30 kcal)
• 1 tsp chia seeds (20 kcal)
• 1 tsp flaxseed (15 kcal)
• ½ scoop unflavored plant protein (60 kcal)
• ½ tsp almond butter (15 kcal)
• Dash cinnamon and vanilla (0 kcal)
• Splash of water or almond milk (5 kcal)
• ½ tsp honey (optional) (10 kcal)

Why it’s great: This smoothie combines probiotics from kefir with prebiotic fibers and polyphenols, helping to balance gut flora and support anti-inflammatory SCFA production.

Day 6 — Plant Diversity and Polyphenols

Breakfast – Spiced Quinoa Bowl with Berries, Flax, and Mint (400 kcal)

• ½ cup cooked quinoa (110 kcal)
• ½ cup mixed berries (blueberries, raspberries, strawberries) (35 kcal)
• 1 tbsp ground flaxseed (35 kcal)
• 1 tbsp almond butter (90 kcal)
• ½ scoop unflavored plant protein (60 kcal)
• 1 tbsp fresh chopped mint (2 kcal)
• Splash of unsweetened almond milk (5 kcal)
• ½ tsp cinnamon and pinch of nutmeg (0 kcal)
• ½ tsp maple syrup (10 kcal)
• Sprinkle of crushed walnuts (53 kcal)

Why it’s great: This breakfast delivers fiber, omega-3s, and antioxidant-rich berries that support gut microbial balance and help kickstart short-chain fatty acid production.

Lunch – Warm Lentil Salad with Roasted Carrots, Arugula, and Herbed Olive Vinaigrette (400 kcal)

• ½ cup cooked green lentils (115 kcal)
• ½ cup roasted carrots (45 kcal)
• ½ cup arugula (5 kcal)
• 1 tbsp extra virgin olive oil (120 kcal)
• 1 tbsp chopped parsley (2 kcal)
• 1 tbsp chopped red onion (5 kcal)
• ½ cup cucumber (8 kcal)
• ½ scoop unflavored plant protein (60 kcal)
• Juice of ½ lemon (2 kcal)
• Dash of black pepper, turmeric, and cumin (0 kcal)
• ½ tsp Dijon mustard (optional) (8 kcal)

Why it’s great: A rainbow of plants and spices fuels microbial diversity, while lentils and EVOO support both SCFA production and a healthy inflammatory response.

Dinner – Sweet Potato, Kale & Black Bean Bowl with Tahini-Lemon Drizzle (400 kcal)

• ½ cup roasted sweet potato (cooled) (90 kcal)
• ½ cup black beans (110 kcal)
• ½ cup sautéed kale (20 kcal)
• 1 tbsp tahini (90 kcal)
• 1 tsp olive oil (40 kcal)
• ½ scoop plant protein (60 kcal)
• 1 tbsp chopped cilantro (1 kcal)
• 1 tsp lemon juice and ½ garlic clove (2 kcal)
• Sprinkle of chili flakes and paprika (0 kcal)

Why it’s great: This bowl is loaded with fiber and polyphenols from black beans, kale, and tahini—all powerful ingredients known to nourish beneficial gut bacteria and promote butyrate production.

Snack – Polyphenol Smoothie with Kefir, Cacao, Banana & Chia (300 kcal)

• ½ cup plain kefir (60 kcal)
• ½ frozen banana (45 kcal)
• 1 tsp chia seeds (20 kcal)
• 1 tsp ground flaxseed (15 kcal)
• 1 tbsp raw cacao powder (15 kcal)
• ½ scoop unflavored plant protein (60 kcal)
• ½ tsp almond butter (15 kcal)
• ¼ cup spinach (blended in) (5 kcal)
• Splash of almond milk (5 kcal)
• ½ tsp honey (10 kcal)
• 1 tbsp blueberries (extra for boost) (10 kcal)

Why it’s great: Rich in fermented probiotics, cacao flavonoids, and prebiotic fiber, this creamy treat nourishes your gut flora while satisfying sweet cravings in a functional way.

Day 7 — Balanced Reset Completion

Breakfast – Cinnamon Quinoa Porridge with Flax, Pear & Almonds (400 kcal)

• ½ cup cooked quinoa (110 kcal)
• ½ pear, chopped (45 kcal)
• 1 tbsp ground flaxseed (35 kcal)
• 1 tbsp sliced almonds (50 kcal)
• ½ scoop unflavored plant protein (60 kcal)
• ½ tsp cinnamon (0 kcal)
• ½ tsp maple syrup (10 kcal)
• ¼ cup unsweetened almond milk (5 kcal)
• 1 tsp chia seeds (15 kcal)
• ½ banana, mashed in (70 kcal)

Why it’s great: This warm bowl is rich in plant-based fiber, omega-3s, and plant protein, supporting a healthy gut lining and stable digestion to start the day.

Lunch – Lentil & Roasted Veggie Bowl with Lemon-Tahini Drizzle (400 kcal)

• ½ cup cooked green lentils (115 kcal)
• ½ cup roasted sweet potatoes (90 kcal)
• ½ cup chopped zucchini (20 kcal)
• ½ cup arugula or spinach (5 kcal)
• 1 tbsp tahini (90 kcal)
• 1 tbsp lemon juice (2 kcal)
• ½ scoop unflavored plant protein (60 kcal)
• ½ tsp garlic, finely minced (2 kcal)
• ½ tsp cumin and pinch of turmeric (0 kcal)
• 1 tsp olive oil (16 kcal)

Why it’s great: Lentils and sweet potatoes offer resistant starch and fiber, while tahini and spices provide anti-inflammatory and gut-soothing properties.

Dinner – Gut-Healing Veggie Soup with Barley & Herbs (400 kcal)

• ½ cup cooked barley (95 kcal)
• ½ cup chopped carrots (25 kcal)
• ½ cup chopped celery (10 kcal)
• ½ cup spinach (5 kcal)
• ½ scoop unflavored plant protein (60 kcal)
• 1 tsp olive oil (16 kcal)
• 1 tbsp chopped parsley (2 kcal)
• 1 tsp miso paste (15 kcal)
• ½ tsp thyme and black pepper (0 kcal)
• ½ small avocado, sliced in (80 kcal)
• ½ cup low-sodium veggie broth (5 kcal)
• 1 tbsp lemon juice (2 kcal)
• ½ clove garlic (2 kcal)
• ½ tsp apple cider vinegar (optional) (3 kcal)

Why it’s great: This meal is hydrating, full of gentle, gut-loving herbs, and includes fermented miso and healthy fats that soothe the gut and fuel microbial healing.

Snack – Berry-Cacao Chia Smoothie (300 kcal)

• ½ cup mixed frozen berries (35 kcal)
• ½ banana (45 kcal)
• 1 tsp cacao powder (5 kcal)
• ½ scoop unflavored plant protein (60 kcal)
• ½ cup plain kefir or dairy-free probiotic yogurt (60 kcal)
• 1 tsp chia seeds (15 kcal)
• 1 tbsp almond butter (90 kcal)
• Splash of almond milk (5 kcal)
• ½ tsp honey or date syrup (10 kcal)

Why it’s great: This snack is packed with polyphenols, prebiotics, and probiotic support, encouraging SCFA production and microbial diversity while satisfying sweet cravings.

Lifestyle Tips to Support a Healthy Gut Beyond Food

Nutrition is the most important role in gut health, however, other areas including managing stress, sleep, and physical activity can provide support and enhance gut health.Below we discuss each and how you should incorporate them into your routine.

Managing Stress and the Gut-Nervous System

Studies show that stress can impact health through gut bacteria, with the nervous and circulatory system carrying distress signals to the gut. This can lead to inflammation, triggering bad bacteria in the gut, which can result in an imbalance of normal microorganisms known as and a leaky gut.

This can be addressed by engaging in regular physical activity, improving sleep habits, and practicing mindfulness, such as deep breathing and meditation.

Meanwhile, probiotic supplementation can reduce stress and cortisol levels while improving sleep, bowel habits, and balancing the nervous system.

Sleep and Circadian Alignment

Sleep and stress sadly have a strong relationship, which can impact the gut and quality of life. Sleep is shown to regulate mood, cognitive function, memory formation, immune function, regulate hormones, and support metabolic and cardiovascular health.

Research shows that sleep deprivation and circadian misalignment (the body’s natural sleep and wake cycle) can increase the stress hormone cortisol and inflammation in the body, which can impact gut health.

Sleep must be regulated to decrease stress. This can be achieved by establishing a consistent bedtime and sleep routine, which includes:

• Stop eating three hours before bed
• Reduce water intake two hours before bed
• Stop screen time one hour before bed
• Create sleep sanctuary (no clutter, dark, cool, and comfortable)
• Perform relaxation and mindfulness techniques before bed.
• Address stressor before bed (journaling, debriefing with family of friend)

Gentle Movement and Bowel Regularity

Physical activity can help improve bowel regularity and gut health. Research shows that exercise boosts the number of microbial species, and improves microflora diversity and commensal bacteria.

Meanwhile, additional sources show that exercise can enhance digestion by promoting motility, increasing blood flow to the intestine, while supporting the gut microbiome

Recap — What This 7 Day Gut Reset Delivers

The 7 day gut reset is more than just removing gut-harming foods; it's about eating nutrient-dense, gut-supporting foods for a healthy gut microbiome.

Reduced Bloating and Better Digestion

Resetting the gut undoubtedly has its benefits. However, over the seven days, we recommend monitoring bloating and digestion.

For those who are essentially overhauling their nutrition, high fiber and nutrient-dense foods may cause bloating. To remedy this, we recommend modifying servings of high-fiber foods. This can be accompanied by regular hydration, exercise, and limiting foods that are known to aggravate your gut (gluten, dairy).

Rebalanced Microbiome and More Energy

During your gut reset, we recommend balancing your microbiome but focusing on nutrient-dense foods and limiting inflammatory foods. This can also be enhanced with the above lifestyle factors, including stress reduction, quality sleep, exercise, and mindfulness practices.

Sustainable Habits for Hormonal and Gut Health

One of the best things about the 7-day gut reset is that it can be followed with common ingredients from your local grocery store. This makes it easy to adopt healthy gut habits and maintain them beyond the initial seven-day period.

Beyond the first week, we recommend focusing on these habits:

• Drink water regularly. Sources recommend 2200 ml/day for women.
• Focus on eating complex carbohydrates, lean protein, and healthy fats.
• Consume whole foods that have gone through little to no processing.
• Eat a colorful diet, containing fruits, vegetables, legumes, nuts, and seeds.
• Eat 25 g of protein with each meal.
• Eat 30 g of fiber each day.

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