Gut reset for the New Year

Your gut, also known as the gastrointestinal tract, plays a crucial role in nearly every aspect of your well-being. Not only does your small intestinal wall lining produce enzymes that help digest and absorb nutrients, but your colon houses trillions of microbes – commonly referred to as the gut microbiome – which influence digestion, immunity, mental health, and even your skin condition.

The gut microbiome is a diverse community of bacteria, fungi, and other microorganisms that work together to keep you healthy. When your gut is in balance, you feel energised, focused and ready to take on life’s challenges. But when it’s disrupted, symptoms such as bloating, fatigue, brain fog, and skin issues can surface, leaving you feeling far from your best.

The typical Western diet is filled with processed foods, added sugars, and low in fibre and overconsumption of these foods is a major cause of poor gut health. You may not even be aware of how many day-to-day foods you are eating that fall into the above categories and with the right guidance, it is something you can change and do something about.   

What is a gut reset?

A gut reset is an intentional step-by-step approach to restore balance to your gut microbiome. This involves removing foods that disrupt gut health, nourishing your body with whole, nutrient-dense options, and replenishing beneficial bacteria. 

To maximise the effectiveness of a gut reset, I will discuss with you a gut microbiome test that can provide invaluable insights into the current state of your gut health. By identifying specific imbalances in your microbiome, you can take a targeted approach to healing and support the growth of beneficial bacteria.

The steps to a complete gut reset

1. Remove trigger foods

Start by eliminating foods and drinks that irritate your gut or disrupt your microbiome. These often include:

• processed foods high in artificial additives and preservatives
• refined sugars and sugary drinks
• excess alcohol and caffeine
• gluten and dairy (particularly if you’re sensitive or may be triggering your symptoms)

Removing these foods gives your gut the chance to heal and reduces inflammation that may be causing discomfort.

2. Prioritise gut-nourishing foods

Focus on whole, natural foods that provide essential nutrients, fibre, and support for your gut bacteria:

• Fibre-rich foods: Vegetables, fruits, legumes, nuts, seeds, and whole grains are essential for keeping your digestive system running smoothly.
• Fermented foods: Options such as kefir, sauerkraut, kimchi, miso, and kombucha are packed with probiotics that introduce good bacteria into your gut.
• Prebiotic foods: Garlic, onions, leeks, bananas, and asparagus feed the beneficial bacteria already living in your gut.
• Healthy fats: Avocados, olive oil, and fatty fish provide anti-inflammatory omega-3s.

By incorporating these foods, you provide the nutrients your body needs to repair and thrive.

3. Stay hydrated

Water is vital for digestive health, helping to keep things moving smoothly and flush toxins from the body. Aim for at least 2 litres of water a day (this includes herbal teas such as peppermint, ginger, or chamomile, which can calm and soothe your digestive system).

4. Replenish with probiotics and prebiotics

Alongside fermented foods, consider supplementing with high-quality targeted probiotics to replenish beneficial gut bacteria. Prebiotic supplements can also help feed these microbes, encouraging a diverse and robust microbiome and something I can advise you on. A gut microbiome test can also help you determine which strains of bacteria your body needs most and whether or not your gut microbiome has an anti-inflammatory profile (beneficial for your health) or an inflammatory profile (which may contribute to negative health outcomes and symptoms).

5. Manage stress

Stress and gut health are closely connected. When you’re stressed, your body prioritises survival over digestion, slowing down processes and increasing inflammation. Incorporate stress-relief techniques like:

Mindfulness and meditation

• gentle exercise such as walking, yoga, or stretching
• deep breathing exercises
• time spent in nature
• prioritising relaxation will support your gut and help you feel more balanced.

6. Focus on restorative sleep

Poor sleep can negatively affect your gut health and immune system. Aim for 7-8 hours of quality sleep each night by creating a relaxing bedtime routine and reducing screen time before bed.

The benefits of a gut reset

• Improved digestion: free from bloating, gas, and discomfort.
• More energy: Balanced gut health supports better nutrient absorption and steady energy levels.
• Stronger immunity: A healthy gut microbiome helps defend against illness.
• Clearer skin: Many skin conditions, such as eczema or acne, have links to gut health.
• Enhanced mental clarity and mood: A healthy gut supports the production of neurotransmitters like serotonin, which influence mood and focus.

Your New Year, your health, your fresh start — it all begins with your gut!