The 7-Day Gut Reset Guide Rebalance, Reboot, and Restore Your Digestion for Better Energy, Metabolism, and Well-being By: Cardinal Roots Wellness

Why Your Gut Needs a Reset

Your gut plays a huge role in your metabolism, immune function, brain health, and even mood. When it’s out of balance, you might experience:
❌ Bloating & gas
❌ Sugar cravings
❌ Brain fog & fatigue
❌ Weight loss resistance
❌ Skin issues (acne, eczema)

If this sounds familiar, your microbiome may need a reset. Follow this 7-day plan to start healing your gut and restoring balance!

The 7-Day Gut Reset Plan

Step 1: Remove Gut Irritants

For 7 days, eliminate:
🚫 Gluten – Can trigger inflammation & leaky gut.
🚫 Dairy – Difficult to digest for many people.
🚫 Processed Sugar – Feeds harmful bacteria & yeast overgrowth.
🚫 Alcohol & Caffeine (if possible) – Disrupt gut lining & stress the liver.

Instead, focus on anti-inflammatory, whole foods that nourish your gut.

Step 2: Eat Gut-Healing Foods

Base your meals on:
✅ Fiber-rich veggies (broccoli, carrots, zucchini, leafy greens)
✅ Fermented foods (sauerkraut, kimchi, coconut yogurt, kefir)
✅ Healthy fats (avocados, olive oil, wild-caught salmon)
✅ Bone broth & collagen (heals gut lining & reduces inflammation)
✅ Prebiotic foods (onions, garlic, asparagus, flaxseeds)
✅ Herbal teas (ginger, peppermint, chamomile)

Step 3: Support Digestion

👉 Drink warm lemon water in the morning to stimulate digestion.
👉 Chew your food thoroughly (at least 20-30 times per bite).
👉 Take digestive enzymes with meals (if you experience bloating).
👉 Try apple cider vinegar before meals (1 tsp diluted in water) for stomach acid support.

Step 4: Balance Your Gut Bacteria

🦠 Probiotic supplement – Take a high-quality probiotic with at least 10 billion CFUs of Lactobacillus and Bifidobacterium strains.
🍽️ Eat fermented foods daily to naturally increase good bacteria.
🌱 Limit antibiotics & NSAIDs (if possible) as they can disrupt gut flora.

Step 5: Reduce Stress & Improve Sleep

Your gut and nervous system are deeply connected!
💆‍♀️ Try 5-10 minutes of deep breathing or meditation daily.
🌙 Aim for 7-9 hours of quality sleep (dark, cool room, no screens before bed).
🚶‍♂️ Gentle movement like walking or yoga helps gut motility.

Step 6: Hydration & Detox Support

💧 Drink half your body weight in ounces of water daily (e.g., 150 lbs = 75 oz).
🌿 Dandelion or ginger tea supports liver detox & digestion.
🥒 Add electrolytes or minerals (like sea salt) to water for better absorption.

Step 7: Track & Listen to Your Body

📖 Journal what you eat & how you feel (energy, digestion, cravings).
🔍 Notice patterns – Are certain foods causing bloating or fatigue?
📆 After 7 days, start reintroducing foods slowly (one at a time) to identify triggers.

Sample 1-Day Gut Reset Meal Plan

🥤 Morning: Warm lemon water + gut-healing smoothie (collagen, berries, coconut milk, flaxseeds)
🥗 Lunch: Wild salmon with roasted veggies & sauerkraut
🍵 Snack: Coconut yogurt with chia seeds & cinnamon
🍲 Dinner: Bone broth soup with zucchini noodles & turmeric

What’s Next?

After 7 days, you should notice:
✅ Less bloating
✅ Better digestion
✅ More energy & mental clarity
✅ Reduced cravings

If you want a deeper gut healing protocol, reach out for personalized support!