7-Day Gut Reset Plan: What to Expect, Tips + Mistakes to Avoid

if your digestion has felt off — bloating after meals, sluggish energy, random skin flare-ups — your gut might just be asking for a reset.

a short, 7-day gut reset isn’t a “quick fix,” but it can be a powerful way to calm inflammation, rebalance your microbiome + give your digestive system the rest it needs to start functioning properly again.

let’s break down what to expect, how to do it right, and the most common mistakes to avoid.

what to expect during a 7-day gut reset

less bloat, more regularity
once you remove common inflammatory triggers (like processed foods, alcohol + refined sugar), your gut can begin to heal — often leading to less bloating + easier bowel movements within just a few days

temporary detox symptoms
if you’re coming off caffeine, sugar, or processed foods, you might feel tired, irritable, or have mild headaches for the first few days. This is normal — it’s your body adjusting to a cleaner, more balanced internal environment

better energy + clearer skin
by the end of the week, many people notice more stable energy, less brain fog + a subtle glow returning to their skin — all signs your gut is recalibrating

what to focus on during your reset

whole, anti-inflammatory foods
think: cooked veggies, lean proteins, healthy fats + gut-supporting starches like sweet potatoes, quinoa, or oats

hydration + minerals
your digestion relies on water + electrolytes to move things through. aim for at least half your body weight in ounces of water daily + add a pinch of sea salt or trace minerals to support balance

mindful eating
slow down, chew thoroughly + breathe. your nervous system plays a massive role in digestion — activating “rest + digest” mode allows enzymes + stomach acid to do their job

movement + rest
gentle movement like walking or stretching can help stimulate gut motility, while rest allows your body to repair + reduce stress hormones that affect digestion

mistakes to avoid during a gut reset

cutting calories too low
a gut reset isn’t a diet — it’s about nourishment, not restriction. undereating slows digestion + can make symptoms worse

overdoing fiber or probiotics
more isn’t always better! too much fiber or taking multiple probiotic strains at once can cause more bloating if your gut lining is still inflamed

ignoring stress
your gut can’t heal if your body’s in “fight or flight.” incorporate deep breathing, journaling, or short walks to help regulate your nervous system daily

what happens after the 7 days

the reset is just the beginning — a way to clear the noise so you can start understanding what your body truly needs

from here, you can begin reintroducing foods slowly, noticing how your body responds + building a more personalized approach to long-term gut healing

ready to go deeper, but feeling like you need support?

if you’re ready to uncover the root causes behind your bloating, sensitivities + fatigue  — + finally feel confident in your body again — i can help

work with me 1:1 inside my 6-Month Holistic Gut Healing Program, where we create a personalized plan to restore your digestion, energy + balance — from the inside out

navigate to the “WORK WITH ME” page of my website to schedule a free call with me or learn more or DM me on instagram @floraglohealth to get started