The gut plays a very important role in our overall health. It helps in controlling our weight, mood, and mental health. Along with this, it is also beneficial for the immune system. Gut health is a reflection of the overall health of our digestive system. Therefore, it is very important to keep our gut healthy. Our diet also has a special role in healthy living. Many people believe that following a specific diet for some time has brought about a tremendous change in their gut health. An model of this is the 3-Day Gut Reset. In this article we will talk about Gut Reset and tell you what is 3-Day Gut Reset Diet.
Signs of an Unhealthy Gut
Many aspects of modern life such as excessive stress, too little sleep, processed and high sugar foods, and taking antibiotics can damage our gut microbiome. Not only this, they damage many of our organs such as the brain, heart, immune system, skin, weight, hormone levels, ability to absorb nutrients and can even lead to the development of cancer. Some of the symptoms of an unhealthy gut are:
Some of the symptoms of an upset stomach such as gas, bloating, constipation, diarrhea, and heartburn can be signs of an unhealthy gut. A balanced gut has fewer problems processing food and removing waste from the body.
Skin conditions such as eczema are also believed to be related to problems in the gut. Inflammation in the gut occurs due to poor diet or food allergies, which can lead to leakage of certain proteins in the body. Which causes skin problems and diseases like eczema.
If we consume high sugar or processed food, then the amount of good bacteria in our gut decreases. This imbalance can increase the urge to consume more sugar, causing damage to the gut.
Unintentional Weight Changes
Losing or gaining weight without changes in diet or exercise habits can also be a sign of an unhealthy gut. An imbalanced gut can impair your body’s ability to absorb nutrients, regulate blood sugar, and store fat.
According to the National Institutes of Health, an unhealthy gut can cause sleep problems such as insomnia or poor sleep and can also lead to more exhaustion. Most of the body produces serotonin, which is a hormone that affects mood and sleep. This hormone is produced in the gut. Therefore, gut damage can cause disturbances in our sleep.
Food intolerance can result from not being able to digest certain foods. Food intolerance is believed to be caused by the poor quality of bacteria in the gut. This makes it difficult to digest foods and can cause symptoms such as bloating, gas, diarrhea, abdominal pain, and nausea.
What is a 3-Day Gut Reset?
The goal of the 3-Day Gut Reset is to increase the number of beneficial bacteria in a person’s digestive system. If we change our diet and follow some other steps, then we can get many health benefits. The 3-Day Gut Reset is a small-term diet that aims to improve digestive health by increasing the number of beneficial bacteria in a person’s large intestine. The bacteria and other microorganisms present in the large intestine help break down food.
However, according to research, gut bacteria also affect many aspects of health such as immunity and inflammation. This effect of gut reset can be positive or negative. It depends on what type of microbes are in a person’s gut. The purpose of a gut reset is to restore the balance of the microbiome. It does this job like this:
- It removes such food, which increases the harmful bacteria that cause inflammation.
- Introduces beneficial and prebiotic food, which aids in the growth of beneficial bacteria.
- Encourages healthy practices, such as getting enough sleep and exercising, and staying hydrated.
Does gut reset work?
Typically, the goal of a 3-Day Gut Reset is to follow habits that are beneficial to human health. People feel good by following a healthy and balanced diet and not consuming such harmful food. However, scientists haven’t investigated whether a 3-day gut reset can permanently alter a person’s microbiome or lead to lasting health improvements. According to research, short-term dietary changes change the health of a person’s gut.
According to researchers, bacteria react very quickly to changes in a plant-based diet. This suggests that the 3-day gut reset during diet may positively affect the microbiome. However, long-term dietary and lifestyle changes are necessary for lasting benefits.
The diet plan of 3-Day Gut Reset:
To follow the 3-Day Gut Reset diet plan, first of all, know what you should eat in these three days and what other things should be taken care of along with it:
On the first day of the 3-Day Gut Reset diet, you should include anti-inflammatory food in your diet and take care of some other things, such as:
On the first day of a gut reset, focus on eliminating inflammatory foods or drinks from your diet. These inflammatory foods contain it all:
- fructose such as corn syrup or table sugar
- Refined carbohydrates like cakes, pasta, etc.
- Foods rich in saturated fat, like processed meats
Instead, we should consume fresh foods and healthy foods, such as:
- green leafy vegetables such as spinach
- Vegetables like capsicum, carrot or brinjal etc.
- Fruits that are low in sugar like apples, avocados etc.
- olive or olive oil
- Nuts and Seeds
- Oily Fish and Lean Protein
- Complex carbohydrates provide energy throughout the day, so you should also consume brown rice, oats etc.
Drinking enough water is also necessary for the body to function. So don’t let your body lack water. Consumption of alcohol and caffeine etc. should be avoided during gut rest and herbal tea should be taken instead.
Get Adequate Sleep
Some research proves that getting enough sleep affects the microbiome and cognitive function. In such a situation, getting proper and adequate sleep is very important.
In 3 Day Gut Reset Diet (3-Day Gut Reset), you should take care of certain things so that their effect is more, such as:
- Add More High Fiber Foods
- Consuming a high-fiber diet in your diet would benefit your gut. Examples of this are as follows:
- raw vegetables and salads
- Green vegetable and fruit juices and smoothies
- flax seeds
If you increase the amount of fiber in your diet completely, then you may have problems with bloating or gas. In this case, increase its sufficient amount in your diet.
Try Regular Exercise
It has been found that exercising can have beneficial effects on the diversity of the microbiome. By doing regular exercise, you can avoid stress and it also helps you to maintain your weight right. For this you can try all of these:
Even on the third day of Gut Reset, you have to make some changes in your life and diet, which are as follows:
Try Fermented Foods
Fermented food contains probiotics which are live bacteria. You should include such foods in your diet as curd. But there are some side effects of probiotics with high fiber food like bloating or gas. However, these problems get better in a few days, but if it is not, then you should reduce the amount of fermented food in your diet.
Try Relaxation Techniques
Stress can affect our gut in many ways. This affects the speed of our digestion, increases the sensitivity of the intestine, and also affects the health of the gut. Therefore, it is necessary to incorporate some relaxation techniques in your daily life like meditation, yoga, massage, etc.
When you adopt this diet and methods in these three days, you will feel some changes in yourself. You can then follow some or all of these methods for long-term benefits.
Who should not try Gut Reset?
Short-term gut reset is not recommended for people who have certain health issues. Along with this, do not plan if you are taking any medicines, are pregnant, or breastfeeding. Gut reset includes dietary restrictions, so these diets and methods do not help recover for a person suffering from this eating disorder. Any changes to your diet should be discussed with a doctor or dietician. If you have any problems, seek medical help immediately.
3-Day Gut Reset can prove to be beneficial for many people. However, there is not yet complete evidence to support the way that this diet in three days can change the microbiome or a person’s overall health. However, long-term dietary changes can have a positive effect on a person’s gut health and certain chronic health conditions. Before following this diet, consult a doctor or dietician. Even if you face any problem during or after this diet, it is imperative to seek medical help immediately.