Here's how to reset and strengthen your gut in 5 days, according to registered dietitians and nutritionists.
Add fiber, fermented foods, and hydration daily.
Include prebiotics like oats, bananas, sea moss, and chia seeds.
Move your body, sleep well, and manage stress to balance your gut-brain connection.
Follow the 5-Day Gut Reset Challenge at the end of this post.
Within a week, you’ll feel lighter, more energized, and naturally in sync.
Let's break it down.
Why a Healthy Gut is Important
Most people think the gut’s only job is digestion. But it's actually the command center for your body’s energy, mood, skin, and immune health.
Your gut is home to trillions of bacteria that act like an inner ecosystem.
When this system is balanced, you feel focused, energized, and calm.
When it’s off-balance, you might notice bloating, fatigue, or brain fog.
The key to gut health is small, daily habits like eating real food, staying hydrated, managing stress, and moving your body.
“The best way to take care of the good microorganisms in our gut is to nourish them with healthy foods.” — Jennifer Nayor, MD, Gastroenterologist
What Your Gut Does
Your gut helps control your energy, mood, and immune health.
When you eat, digestion begins the moment you take your first bite. Your mouth breaks food into smaller pieces, your stomach mixes it with digestive juices, and your small intestine absorbs nutrients your body needs for fuel.
What’s left moves into your large intestine (colon), where water is absorbed and waste is prepared to leave the body.
Inside your intestines lives trillions of microorganisms — bacteria, fungi, and other microbes — known as the gut microbiome.
These microorganisms break down fiber, make vitamins, support your immune system, and even send signals to your brain through what scientists call the gut-brain connection.
When your gut is balanced, you feel more focused, calm, and energized.
When it’s out of balance, it can lead to bloating, fatigue, inflammation, poor sleep, or mood changes.
“The gut is being referred to as the second brain. When our gastrointestinal system is working as it should, it helps create a better balance that affects our entire body.” — Cara Marrs, RDN
A healthy gut means a healthy you. Every part of your body depends on what happens inside it.
Eat the Foods Your Gut Loves
Your gut needs the right mix of nutrients to stay balanced and strong. The foods you eat directly shape your gut microbiome — the bacteria that help you digest food, fight off illness, and keep your body energized.
Think of your gut like a garden: the good bacteria are the plants, and what you eat is the soil that helps them grow. The richer and more diverse your “soil,” the healthier your gut will be.
Gut-Friendly Foods to Focus On
1. Fiber-Rich Foods
Fruits, vegetables, beans, lentils, and oats are excellent sources of fiber, which helps food move smoothly through your intestines and feeds your beneficial gut bacteria.
When your gut bacteria digest fiber, they produce short-chain fatty acids (SCFAs) — natural compounds that protect your gut lining and reduce inflammation.
2. Fermented Foods
Yogurt, kefir, sauerkraut, kimchi, and miso are full of probiotics, or live “good” bacteria, that help restore balance in your gut.
Regularly eating fermented foods can improve digestion, support immunity, and enhance nutrient absorption.
3. Hydration
Water helps fiber do its job. Staying hydrated softens stool and helps nutrients move easily through your digestive tract.
4. Prebiotic Foods
Prebiotics are a special kind of fiber that act as food for your probiotics — helping them grow and thrive.
Great prebiotic options include bananas, chia seeds, garlic, onions, and oats.
5. Sea Moss
Sea moss is a natural source of prebiotics.
Its anti-inflammatory compounds help soothe gut irritation, while natural antibacterial properties reduce harmful microbes. Together, these benefits promote a balanced microbiome — improving digestion, immunity, and overall gut health.
When you consistently eat these foods — fiber for fuel, probiotics for balance, and prebiotics for growth — you create the perfect environment for your gut to thrive.
Here are 7 science-back potential sea moss benefits.
Surprising Gut-Healthy Foods
Here are three surprising foods dietitians say can boost gut health:
6. Soft Cheeses (Aged, Unheated Types)
Cheeses like feta, blue, and fresh mozzarella can contain live cultures when they’re not overly processed or heated.
These natural probiotics add variety to your gut bacteria, supporting digestion and immune function.
7. Dark Chocolate (85% or Higher Cocoa)
Yes, chocolate can be good for your gut!
The polyphenols in dark chocolate act like prebiotics — feeding your healthy gut bacteria, improving diversity, and even helping reduce inflammation in the digestive tract.
8. Beans, Lentils, and Chickpeas
These fiber-packed legumes are rich in resistant starch and galacto-oligosaccharides (GOS) — both powerful prebiotics that feed beneficial gut microbes.
Regularly eating them supports smoother digestion, better nutrient absorption, and a stronger gut lining.
9. Kiwi
According to gastrointestinal dietitian Kate Scarlata, RDN, green kiwi contains polyphenols that act as prebiotics, feeding the beneficial bacteria that keep your microbiome balanced.
It’s also high in fiber, which softens stool and supports regular digestion.
Kiwi even has a unique digestive enzyme called actinidin, which helps your body break down protein more efficiently.
It’s gentle on the stomach, making it a great option for people with sensitive digestion or IBS.
10. Popcorn
Your favorite movie snack can actually be good for your gut. Popcorn is a whole grain packed with fiber, which feeds your good gut bacteria and keeps your digestion regular.
According to dietitian Amanda Sauceda, MS, RDN, one ounce provides around 4 grams of fiber, helping to meet your daily goal for digestive health.
Just skip the heavy butter or artificial flavoring. Air-popped popcorn or lightly seasoned options are best.
Simple Daily Habits for a Strong Gut
1. Eat slowly and chew well
Digestion starts in your mouth.
Taking time to chew your food properly helps your gut break it down more easily and reduces bloating.
2. Drink a glass of water before meals
Water keeps digestion smooth and supports the movement of fiber through your intestines.
3. Move your body every day
Gentle movement improves circulation and gut motility, helping food pass more efficiently through your system.
4. Get enough sleep
Your gut and brain work on the same rhythm.
A consistent sleep schedule helps regulate hormones that control hunger and digestion.
5. Manage stress with deep breathing or stretching
Stress directly affects your gut-brain connection.
Just a few minutes of mindful breathing can ease tension in your digestive system.
6. Eat at regular times each day
Your gut likes routine. Eating around the same times helps regulate digestion and energy levels.
7. Add probiotics and prebiotics
If your diet lacks fermented foods or fiber, consider adding natural sources of probiotics (like kefir or yogurt) and prebiotics (like oats, garlic, or sea moss).
They work together to keep your gut bacteria balanced.
“Our gut responds quickly to changes in diet — within days, new bacteria start to thrive when we eat more fiber and plant foods.” — Kristin Kirkpatrick, RD
The 5-Day Gut Reset Challenge
Here's a simple 5 day plan to recharge digestion and reduce bloating.
Day 1: Hydrate & Simplify
Goal: Jumpstart digestion and flush out waste.
Action Steps:
1) Drink 16–20 oz of water right after waking up.
2) Eat only whole foods all day — fruits, veggies, grains, lean protein, and healthy fats.
3) Replace one meal with a sea moss smoothie (blend sea moss gel + banana + oats + almond milk).
4) Avoid caffeine, alcohol, and processed snacks.
Hydration and clean eating reduce inflammation and “reset” your digestive rhythm.
Day 2: Fiber & Fermented Foods
Goal: Feed your gut bacteria and improve regularity.
Action Steps:
1) Add 25–30 grams of fiber (try oatmeal + chia seeds + fruit for breakfast).
2) Include one fermented food (yogurt, kimchi, kefir, sauerkraut, or miso).
3) Drink water before every meal to help fiber move through your gut.
4) Avoid heavy fried foods that slow digestion.
Fiber fuels beneficial bacteria, while fermented foods restore live cultures that aid digestion.
Day 3: Movement & Mindfulness
Goal: Strengthen the gut-brain connection and improve motility.
Action Steps:
1) Take a 20–30 minute walk (preferably after a meal).
2) Do 5 minutes of deep breathing before eating.
3) Eat without screens — focus on the flavor and texture of your food.
4) Chew each bite 10–20 times before swallowing.
Movement and mindfulness improve gut transit time, reduce bloating, and enhance digestion.
Day 4: Prebiotics & Minerals
Goal: Feed good bacteria and replenish your body’s mineral balance.
Action Steps:
1) Add two prebiotic foods to your meals (options: oats, bananas, garlic, onions, leeks).
2) Blend 1–2 tablespoons of sea moss gel into your smoothie, tea, or oatmeal.
3) Eat at consistent times — breakfast, lunch, dinner — to regulate digestion.
4) End your day with a warm herbal tea (ginger or peppermint).
Prebiotics feed probiotics, while sea moss adds natural minerals (iodine, magnesium, potassium) that support enzyme function and gut lining repair.
Day 5: Restore & Reflect
Goal: Solidify your new routine and identify what works for your body.
Action Steps:
1) Keep meals simple — lean proteins, greens, and fiber-rich carbs.
2) Drink at least 8 cups of water and avoid late-night eating.
3) Write down how your body feels — energy, digestion, sleep, mood.
4) Choose 1-2 habits from this week to carry forward daily.
Reflection and consistency help your microbiome adapt, making these improvements long-term rather than temporary.
Start Today
These simple changes can reset your digestion, reduce bloating, and support long-term wellness.
Consider drinking more water and adding gut-friendly foods like sea moss, kiwi, dark chocolate, and soft cheeses to help your microbiome thrive.
Start today if you’re ready to feel lighter, more energized, and in sync with your body.