Your gut health plays a crucial role in your overall well-being, influencing everything from digestion to immunity and even mood. If you’re feeling bloated, sluggish, or just "off," a gut reset can help you feel better fast. The good news? You can give your gut a fresh start in just one day.

Here’s a simple, effective 1-day plan to reset your gut and improve your digestion:

1. Start the Day with a Hydrating Morning Routine 💧

After a night of sleep, your body is often dehydrated, which can impact digestion. Start your day by drinking a large glass of water to hydrate your system and kick-start your digestive processes.

Tip: Add a squeeze of lemon to your water to stimulate bile production and get things moving in your digestive tract.

2. Eat a Gut-Friendly Breakfast 🍽️

For your first meal of the day, focus on foods that are gentle on the stomach and rich in fiber and prebiotics, which help nourish beneficial gut bacteria.

Good options:

• Warm NutriBrownRice® with a handful of berries and chia seeds

• Oatmeal topped with bananas and a drizzle of honey

• Greek yogurt with sliced almonds and a sprinkle of cinnamon

These foods provide soluble fiber, antioxidants, and healthy fats that support gut health and ease digestion.

3. Take a Prebiotic Supplement or Fermented Foods 🥒

Prebiotics and fermented foods help feed the healthy bacteria in your gut. Consider adding one of these to your morning routine:

• Prebiotic supplements (such as inulin or acacia fiber)

• Fermented foods like kimchi, sauerkraut, or kombucha

These foods help balance your gut microbiome, which is essential for maintaining optimal digestive health.

4. Go for a Walk or Do Gentle Movement 🚶‍♂️

Movement is crucial for gut health. Light exercise, such as a brisk walk or some gentle yoga, helps stimulate digestion and keeps things moving in the right direction.

Try this: After breakfast, take a 20-minute walk outside. Not only will this boost your circulation and energy, but it will also help improve digestion and reduce bloating.

5. Lunch: Focus on Whole, Simple Foods 🥗

For lunch, opt for whole, minimally processed foods that are easy on the digestive system. Include fiber-rich vegetables, lean protein, and healthy fats.

Gut-friendly meal ideas:

• Grilled chicken with roasted sweet potatoes and steamed broccoli

• Quinoa salad with chickpeas, spinach, and avocado

• Salmon with a side of sautéed kale and a drizzle of olive oil

These meals are rich in nutrients that support your gut and help balance blood sugar levels, preventing digestive upset.

6. Drink Gut-Friendly Tea 🍵

In the afternoon, sip on a cup of herbal tea that’s known to support digestion. Ginger tea, peppermint tea, or chamomile tea are all excellent choices to calm any stomach discomfort and reduce bloating.

Why it works: These herbs help relax the digestive system and reduce inflammation in the gut, making them perfect for a quick reset.

7. Dinner: Keep it Light and Easy 🌾

For dinner, keep your meal simple, light, and easy to digest. Avoid heavy meats, fried foods, or anything too rich in fat. Focus on vegetables, lean proteins, and healthy carbs.

Ideas:

• Grilled fish with steamed asparagus and quinoa

• Vegetable stir-fry with tofu or tempeh over brown rice

• Soup made from bone broth, spinach, and carrots

These options are nutrient-dense but won’t overwhelm your digestive system before bed.

8. Evening Relaxation and a Bedtime Tea 🌙

Before bed, wind down with a relaxing activity, such as reading or meditating. This helps reduce stress, which can negatively impact your digestion. To further support your gut overnight, drink a cup of chamomile tea or peppermint tea to soothe your digestive tract.

9. Get a Good Night’s Sleep 💤

Sleep is a vital part of your digestive health. It’s during sleep that your body regenerates and repairs itself, including your gut. Make sure you get at least 7-8 hours of rest, and try to go to bed and wake up at the same time every day to keep your circadian rhythm in sync.

Conclusion: A Fresh Start for Your Gut 🌿

Resetting your gut in just one day is possible with the right foods, hydration, and lifestyle choices. By focusing on gut-friendly meals, staying hydrated, getting some gentle movement, and winding down in the evening, you can give your digestive system a fresh start.

After just one day, you should notice reduced bloating, more energy, and improved digestion. Make it a regular habit to prioritize your gut health, and over time, you’ll feel more balanced, energized, and at ease.

Pro Tip: NutriBrownRice® is a great addition to your reset plan. It’s rich in prebiotics and supports healthy digestion, making it a perfect companion for your gut health journey.