How to ‘reset your gut’ in just 7 days – and lose weight, slash stress, sleep better and banish tummy troubles
POOR gut health is linked to autoimmune diseases, mental health disorders and even cancer.
It’s also said to increase your risk of diabetes, as well as insomnia, arthritis, and skin conditions like psoriasis.
Almost half of us have symptoms indicating our guts are a mess - from bloating to diarrhoea - but what can we do about it?
Much like with weight loss, there is no quick fix - no cleanse or detox is going to bring about instant radical changes.
But you can make a real difference in as little as seven days.
OK, a week of healthy eating won’t prevent serious diseases, but you should feel considerably better.
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After that, it’s about adopting sustainable lifestyle habits to support you long term.
Caff Rabess, a registered dietitian and clinical lead for an NHS nutrition and dietetic service, who works with , tells Sun Health: “Imagine having a friend who always looks out for you – helps you stay well, supports your mood and understands exactly how you tick.
“Now, what if that friend already exists within you?
“Your gut, along with its nervous system (often called the ‘second brain’), plays a crucial role in your overall wellbeing.
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“It communicates with your brain, influences your immune system and even affects your mood.
“Just like a good friend, your gut thrives on care, attention and love.
“When you nourish it, treat it well and listen to it, it works in harmony with the rest of your body.
“But neglect it and you may feel the effects – low energy, digestive discomfort and even shifts in your mood.”
The gut refers to the gastrointestinal tract - the long tube extending from the mouth to the anus - and encompasses the stomach and intestines.
It's primarily responsible for digesting food, absorbing nutrients, and eliminating waste.
The gut microbiome is the ecosystem of more than 100 trillion microorganisms - including bacteria, fungi and viruses - that live in your intestines.
But we often don’t give them much thought. Research by YouGov shows people are more likely to think about their weight, teeth, sleep and heart ahead of their digestion.
That’s despite almost half (43 per cent) of the UK population experiencing some form of tummy troubles - whether that’s bloating, constipation or extra gas.
And those of us that do might reach for supplements instead of fresh produce.
Why gut health is so important
YOUR gut microbiome is the ecosystem of microorganisms - including bacteria, fungi and viruses - that live in your intestines.
Dr Emily Leeming, a leading microbiome scientist and dietitian, said: "Your gut microbiome influences every aspect of your health and has the capacity to signal to your brain influencing your mood and how well you think."
With that in mind, here are all the ways the gut and brain interact.
- People who are lonely tend to have lower diversity of gut bacteria, often linked with poor health.
- Scientists can predict whether a two-year-old is likely to have early symptoms of anxiety if their mum had a less diverse gut microbiome during her third trimester.
- Your gut bacteria are a key factor in healthy ageing, and they influence your immune system's response, for better or worse.
- When a woman's oestrogen levels are high, their microbiome tends to be more diverse, with lower diversity of bacteria in menopause and later life.
- Research shows antibiotic use is linked to early puberty in girls, but not boys.
- Women in Asia tend to experience fewer menopause symptoms than Western women, and this could be down to their gut microbiome.
- Studies suggest the microbiome might be relevant to ADHD and autism.
- The connection between fibre and your health is powerful and linked to a 30 per cent lower risk of death.
- Certain gut bacteria are thought to be involved in the release of oxytocin, potentially influencing how social, conscientious and empathetic you are.
- Your gut bacteria influence how your body makes your ‘happy' hormone serotonin, and your reward neurotransmitter dopamine - influencing your mood, motivation, and behaviour.
- There is a clear link between the gut and the brain with irritable bowel syndrome (IBS), as 38 per cent of people with IBS have anxiety and 27 per cent have depression.
- Some studies have linked cognitive performance to the gut microbiome - particularly to learning and memory.
- People who eat more fibre tend to perform far better in cognitive tests, involving memory and problem solving.
- People with depression have a different gut microbiome and tend to have lower levels of short-chain fatty acids, special healthy molecules that are produced by the gut bacteria when you eat fibre, the roughage from plant foods.
Source: Genius Gut by Dr Emily Leeming
Well that’s unnecessary, according to Farzanah Nasser, gut health nutritionist at .
She says: “In a world obsessed with supplements and quick fixes, we’ve lost sight of the simplest, most effective way to support, or ‘reset’, our gut - through natural foods that have been enjoyed for centuries.
“It’s time to go back to basics. Supporting your gut health does not need to be complicated.
“Including more fermented foods for seven to 14 days, alongside 30 different plants, could significantly improve the abundance of healthy bacteria in your gut.
“Plant foods include everything from fruits, vegetables, nuts, seeds, herbs, legumes, grains, teas and spices – so there is a lot to choose from.
“Fibre is also crucial - we should all be aiming for 30g a day - as it promotes a healthy microbiome, and helps to keep us fuller for longer and support balanced blood sugar.”
Good gut health is linked to better sleep, improved fitness, better memory and focus, and even healthier skin
Farzanah Nasser
She adds: “Be sure to go outdoors and get some fresh air.
“The gut and brain are in constant communication, meaning a happy gut can help support a happy mind, and vice versa.
“Sunlight can also influence gut health and help improve your mood and energy levels.
“But also prioritise sleep, which is important to help maintain gut health, plus a lack of sleep makes us crave more sugar and feel too tired to cook.
“You want to aim for seven to nine hours of sleep each night to keep your gut - and your mind - satisfied.”
Do all this, and you’ll be happier and healthier.
“Maintaining a healthy gut is not just about digestion - it has a positive impact on almost every system in the body,” Farzanah says.
“The benefits vary from person to person, but they range from stronger immunity and weight management to increased energy levels.
“You might also be less bloated, have lower stress levels and have boosted your mood.
“And it doesn’t stop there - good gut health is linked to better sleep, improved fitness, better memory and focus, and even healthier skin!”
To get you started, here are expert tips and guidance for your first seven days…
DAY 1
- Breakfast: Blend kefir into a nutritious smoothie with gut-friendly fruits like bananas, berries or kiwi.
- Lunch/dinner: Focus on fibre – whole grains, leafy greens and legumes. Try a quinoa salad with greens, avocado and chickpeas.
- Exercise: A 20-minute brisk walk in your local park.
DAY 2
- Breakfast: Top kefir yoghurt with homemade nutty granola and fresh berries.
- Lunch/dinner: Add fermented foods like kimchi or sauerkraut to your meals. For example, grilled chicken with roasted vegetables and a side of kimchi.
- Exercise: Try a beginner’s yoga session (15 to 20 minutes) to stretch and unwind and positively impact your gut-brain connection.
DAY 3
- Breakfast: Kefir-soaked overnight oats.
- Lunch/dinner: Gut-friendly vegetable soup made with lentils, carrots, celery and spinach with sourdough on the side.
- Exercise: A simple 20-minute bodyweight home workout (squats, push-ups, sit-ups).
DAY 4
- Breakfast: Porridge with ground flaxseed, almond butter, and blueberries.
- Lunch/dinner: Grilled salmon salad with greens, avocado, lemon juice and olive oil. Remember to stay hydrated to support smoother digestion and reduce bloating.
- Exercise: Take time for a 30-minute outdoor walk or a light jog. Try to take a moment to focus on deep breathing.
DAY 5
- Breakfast: Layer kefir yoghurt with fresh berries, granola and a sprinkle of chia seeds.
- Lunch/dinner: Make cheesy potato cakes, with spring onions, avocado and fried eggs. Recipe .
- Exercise: It’s time for a swim. Swimming reduces stress, improves circulation and supports digestion, helping your gut and body feel balanced.
DAY 6
- Breakfast: Blend Greek yoghurt into a smoothie with a frozen banana, a handful of blueberries and two kiwis.
- Lunch/dinner: Ever tried a Buddha bowl with quinoa, roasted chickpeas, carrots, cucumber and a tahini dressing?
- Exercise: Try something fun, like a gym class to mix up your routine.
DAY 7
- Breakfast: A glass of kefir served with fresh fruit - simple, quick and packed with gut-loving live cultures.
- Lunch/dinner: Focus on balance today. Add a side of fermented foods, like kimchi or pickles to your meals for an extra gut health boost.
- Exercise: A relaxing 15-minute walk or stretch can help you reset and focus.
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Farzanah says: “Reflect on how you feel after your first week.
“Small changes can lead to big results – so stick with it! Your gut will thank you for it.”
GUT STUFF Q&A
WHAT IS THE GUT AND WHAT DOES IT DO?
Farzanah Nasser, gut health nutritionist at Biotiful, says: “The gut is everything that allows food to travel through your body, starting at the mouth, and includes our gut microbiome, which weighs approximately 1 to 2kg kilos (similar in weight to the brain).
“It also includes accessory organs like the pancreas and liver that help release enzymes to break down and absorb the food that we eat so we can extract the goodness from it.”
WHY IS GUT HEALTH IMPORTANT?
Farzanah says: “The gut is important because it can have an impact on every system of our body. It really is a magical system.
“We extract goodness from the foods we eat like vitamins, minerals and amino acids to help with metabolism, hormones, mood and energy.
“The fibre from the food that we cannot break down goes to our gut microbiome, which we utilise as fuel and in return, makes many things for us - including calcium and iron, vitamins, like vitamin B and vitamin K.
“It also produces postbiotics that have an anti-inflammatory impact throughout the body, supporting gut health, mood and skin to name just a few.
“Research is always being published that shows the better we take care of our gut health, the better health outcomes we can expect too.”
SIGNS YOUR GUT IS A MESS
Farzanah says: “Signs that your gut is out of whack can include bloating, irregular bathroom habits, burping, and indigestion.
“However, gut issues are not confined to the area - they can be system-wide.
“Low mood, brain fog, inflammatory skin conditions like eczema and hormone imbalances can all also be impacted by gut health too.”
DANGERS OF POOR GUT HEALTH
Farzanah says: “Our gut can impact so many systems of the body that supporting it as best we can will have a positive effect on how we feel and function daily.
“Studies have found that supporting the gut has a positive impact on mood and lowering anxiety and stress.
“It can positively impact our hormones, skin and longevity. Up to 70 per cent of our immune system is in the gut, meaning good gut health supports better immunity and reduces inflammation - which is a driver for ageing and chronic disease.
“Supporting our gut also helps us regulate our blood sugar and cholesterol, supporting heart health.
“We would be missing out on many of these benefits if we didn’t take care of our gut.”
