After a season of indulgence, we could all benefit from showing our gut a little love—and not just for digestion’s sake. Studies show that imbalances in gut bacteria can disrupt the production of key neurotransmitters, contributing to conditions like anxiety and depression. Recent research from Cedar Sinai in Los Angeles also found that “nearly 40% of people in the U.S. are estimated to meet diagnostic criteria for at least one disorder of gut-brain interaction.”
Given this, it’s no surprise many experts recommend a mini gut reset from time to time. “It’s one of my favorite nutritional recommendations,” says Dr. Conchita Vidales, head of the Nutrigenetics Unit at Demya Martín del Yerro Amselem in Madrid. “When someone is a good candidate and committed to doing it properly, these short resets offer real benefits by giving certain digestive functions a break.”
Irene Domínguez, a food technologist and healthy-habits specialist at Spain’s Palasiet Clinic, agrees. “These brief interventions can help build the foundation for a sustainable, long-term lifestyle,” she says.
What is a digestive mini reset?
Broadly speaking, “a digestive mini reset means spending one to three days eating light, easily digestible foods that allow the digestive system to rest and recover,” explains Domínguez. As food intake decreases, the body begins to tap into its own reserves and clears out metabolic byproducts.
The key isn’t to cut out solid food entirely, but to avoid items that slow digestion. “This approach helps create a feeling of lighter digestion, reducing bloating and heaviness,” says dietitian and nutritionist Laura Jorge.
During a reset, Domínguez recommends gentle, soft dishes like vegetable broths, soups, or green smoothies with more vegetables than fruit. If needed, easily digestible proteins such as white fish can be included. “These options are low in fat and fiber, which reduces the workload on the digestive system,” she notes.
Remember to stay hydrated: drink plenty of water or herbal teas, and keep portions modest to ease digestion.
Why do a mini reset?
“Doing a mini digestive reset for one to two days offers worthwhile health benefits,” says functional nutritionist Bridgette Becker of We Care Spa, a detox retreat in Southern California. “Digestion requires a lot of energy from the body. By easing the load on the digestive system—consuming only liquids like broths, vegetable juice, protein shakes, or easy-to-digest foods like steamed vegetables, soups, and fruits—the body can redirect energy toward repair, recovery, and healing.”
The “mini” aspect is important and intentional. “It’s not meant to be a long-term eating pattern,” says Jorge. “Limiting it to one to three days helps prevent hunger, boredom, or nutritional deficiencies that can come with restrictive diets.”
Nutritionist Francisco Moreno often advises patients to time the reset with their hormonal rhythms when relevant. “For women of childbearing age, scheduling it around ovulation can be helpful because higher energy levels and estrogen make lighter meals more tolerable,” he notes. For men and women in menopause, he recommends a similar every-four-weeks rhythm, as long as the person feels well throughout.
The benefits of a digestive mini reset
While the practice supports overall digestive function, nutritionists observe clear benefits in both the short and long term.
Short-term benefits:
– Noticeably higher energy levels
– A sense of increased mental clarity
– Reduced digestive load, which can support immune function during viral infections
Long-term benefits:
– Fewer illnesses
– Improved nighttime rest
– Increased motivation for self-care, often linked to reduced bloating and a stronger sense of well-being
Is a mini reset the same as fasting?
No. Despite some similarities, a digestive mini-reset is not a form of fasting. “Fasting means not consuming any caloric foods or beverages,” Jorge clarifies. For example, during a water fast, you would only drink water.During a fast, herbal teas are allowed, but vegetable broth is not. A mini-reset is often easier than intermittent fasting because it doesn’t require a set fasting window. Instead, the focus is simply on eating gentle foods, not on cutting out calories entirely. “Mini resets allow fruits and vegetables, whereas effective intermittent fasting requires a 14- to 16-hour fasting window—something not everyone can manage or follow correctly,” says Jorge.
During a mini reset, you can focus on juices, broths, and nutrient-rich soups made with aromatic herbs and vegetables. “Liver-supportive foods are wonderful during a reset,” notes Becker. “These may include lemon, artichokes, asparagus, beets, and broccoli sprouts. Adding anti-inflammatory teas made with ginger and turmeric can also enhance a reset. With vegetable juices, broths, and teas, you still get some nutrition, but your digestive system doesn’t have to work as hard to process it.”
How often should you do a mini gut reset? Frequency varies, but Vidales suggests a brief reset once a week—or, more realistically, at least two to three times a month. For specific health concerns like obesity, high cortisol, or post-treatment recovery, she may recommend a five-day version once a month—always under medical supervision, of course.
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Frequently Asked Questions
FAQs How to Give Your Gut a Quick Refresh
Beginner Definition Questions
1 What does giving your gut a refresh even mean
It means taking shortterm simple actions to support your digestive system reduce bloating and promote a healthier balance of gut bacteria Think of it as a reset not a longterm diet
2 Why would I need to refresh my gut
Common signs include feeling bloated sluggish gassy or having irregular bowel movements especially after periods of overindulgence travel stress or antibiotics
3 Is this the same as a gut cleanse or detox
No A quick refresh focuses on nourishing and supporting your gut with healthy foods and habits We avoid extreme cleanses fasting or harsh detox products which can be harmful
Benefits Goals
4 What are the main benefits of doing this
You can expect reduced bloating more regular digestion increased energy clearer thinking and a stronger foundation for your immune system
5 How quickly will I see or feel results
Many people notice less bloating and more energy within 2472 hours For more significant changes in gut bacteria diversity consistency over a week or more is key
Common Problems Solutions
6 Im always bloated Whats the 1 thing to try
Increase your water intake significantly and temporarily reduce common irritants like processed foods excess salt sugary drinks and artificial sweeteners
7 Can I refresh my gut if Im constipated
Yes Focus on hydration soluble fiber and gentle movement like walking Prunes or kiwi can also be helpful natural remedies
8 What if I have diarrhea or an upset stomach
Prioritize hydration with water or electrolyte drinks Eat bland easytodigest foods like bananas white rice applesauce and toast for a day to settle your stomach
Practical Tips Examples
9 What should I eat for a quick 13 day refresh
Do Load up on vegetables fruits lean proteins fermented foods and whole grains like oats and quinoa