What Can You Eat on a Gut Reset? The Complete Food Guide

December 3, 2025 •

4 min read

According to a 2024 review, a diet rich in diverse plant-based foods can significantly improve gut microbiome health. When asking what can you eat on a gut reset, the answer involves prioritizing a variety of nutrient-dense, whole foods while strategically removing those that cause inflammation.

Quick Summary

This article provides a comprehensive food guide for a gut reset, focusing on the consumption of diverse prebiotic, probiotic, and anti-inflammatory whole foods. It outlines specific foods to include and avoid to promote a healthy and balanced gut microbiome.

Key Points

Prioritize Whole Foods: Focus on minimally processed, natural foods like fruits, vegetables, lean proteins, and whole grains to support gut health.
Embrace Probiotics: Incorporate fermented foods such as yogurt, kefir, kimchi, and sauerkraut to introduce beneficial bacteria to the gut.
Feed Your Flora with Prebiotics: Consume prebiotic-rich foods like onions, garlic, bananas, and oats to provide fuel for your good gut bacteria.
Reduce Inflammation: Eat anti-inflammatory foods rich in omega-3s, like salmon and flaxseeds, and use spices like ginger and turmeric.
Minimize Processed Items: Limit intake of ultra-processed foods, refined sugars, and unhealthy fats which can negatively impact the gut microbiome.
Stay Hydrated and Manage Stress: Crucial lifestyle factors like sufficient water intake, quality sleep, and stress reduction are vital for supporting a healthy gut.
Listen to Your Body: Pay attention to how your body responds to different foods and gradually reintroduce items to identify any sensitivities after the reset phase.

Understanding the 'Eat, Eliminate, Repair, Repopulate' Strategy

Before diving into specific food lists, it's crucial to understand the philosophy behind a gut reset. The most common approach involves four phases:

Eliminate: Removing inflammatory and processed foods that feed harmful bacteria and stress the digestive system.
Eat/Repair: Consuming nutrient-dense foods rich in amino acids and healthy fats to help repair the gut lining.
Repopulate: Reintroducing beneficial bacteria and the fibers that feed them to rebuild a robust and diverse microbiome.
Personalize: Transitioning back to a healthy, whole-food diet while identifying individual sensitivities.

Gut-Healing Foods to Eat During a Reset

Focus on these food groups to provide the necessary nutrients for repair and repopulation.

Fermented Foods (Probiotics)

Fermented foods are a key source of beneficial live bacteria, or probiotics, which help repopulate the gut and outcompete harmful microbes.

Yogurt and Kefir: Look for plain, unsweetened varieties with "live and active cultures". Dairy-free options like coconut or almond kefir are also available.
Sauerkraut and Kimchi: These fermented cabbage dishes are packed with probiotics. Choose raw, unpasteurized versions, often found in the refrigerated section.
Miso: A fermented soybean paste that adds an umami flavor to soups and sauces. Add it to dishes after cooking to preserve the live cultures.
Kombucha: This fermented tea can offer a probiotic boost, but opt for low-sugar varieties.

High-Fiber Foods (Prebiotics)

Prebiotic fibers act as food for the good bacteria in your gut, helping them to thrive and multiply. Incorporating a wide variety of these foods helps promote a diverse and healthy microbiome.

Vegetables: Asparagus, onions, garlic, leeks, and Jerusalem artichokes. Cooked and cooled potatoes can also increase resistant starch, a type of prebiotic fiber.
Fruits: Bananas, apples, berries, and dandelion greens.
Legumes: Lentils, chickpeas, and beans are excellent sources of dietary fiber.
Whole Grains: Oats, barley, and quinoa provide complex carbohydrates and fiber.

Anti-Inflammatory Foods

Reducing inflammation is central to a gut reset. These foods are packed with beneficial compounds like polyphenols.

Omega-3 Rich Foods: Fatty fish like salmon and mackerel, along with chia seeds, flaxseeds, and walnuts, have powerful anti-inflammatory properties.
Spices and Herbs: Ginger and turmeric are well-known for their anti-inflammatory effects. Use fresh whenever possible.
Healthy Fats: Extra virgin olive oil and avocado oil contain polyphenols and other compounds that support gut health.
Bone Broth: This can be rich in collagen, which may help support and repair the intestinal lining.

Comparison Table: Good Foods vs. Foods to Limit


Food Category	Gut-Friendly Choice	Foods to Limit During Reset	Why?
Dairy	Unsweetened yogurt, kefir	Flavored yogurt, processed cheese	Added sugar and potential inflammatory dairy proteins.
Grains	Oats, quinoa, brown rice	White bread, pasta, pastries	Refined carbs can promote harmful bacteria growth.
Protein	Lean chicken, fish, eggs	Processed meat, fatty red meat	Processed meats are linked to gut inflammation.
Sweeteners	Raw honey (sparingly), fresh fruit	Table sugar, high-fructose corn syrup	Feeds bad bacteria and can cause inflammation.
Beverages	Water, herbal tea, kombucha	Soda, alcohol, sugary juices	Sugar and carbonation can cause bloating and inflammation.
Fats	Olive oil, avocado, chia seeds	Fried foods, processed oils	Healthy fats reduce inflammation; fried fats cause gut distress.

Sample Day on a Gut Reset

This is an example, and individuals should adjust based on their tolerance and preferences.

Breakfast: A smoothie with a handful of berries, spinach, dairy-free kefir, ground flaxseeds, and a piece of banana.
Lunch: A large salad with mixed greens, bell peppers, cucumber, cooked lentils, and a simple vinaigrette made with olive oil.
Dinner: Baked salmon with steamed asparagus and a side of quinoa. Top with fresh parsley and a squeeze of lemon.
Snacks: A small bowl of unsweetened Greek yogurt or a handful of almonds.
Drinks: Plenty of filtered water throughout the day, herbal teas like chamomile or peppermint, and a small serving of kombucha.

Important Lifestyle Considerations

Diet is a major component, but it's not the only factor for a successful gut reset. Lifestyle habits play a significant role.

Hydration: Water is essential for proper digestion and nutrient absorption. Aim for ample water and herbal teas.
Stress Management: Chronic stress can disrupt the gut microbiome. Incorporate stress-reducing activities like meditation, yoga, or deep breathing exercises.
Sleep: Quality sleep is critical for gut health and repair. Aim for 7-9 hours per night.
Mindful Eating: Eating slowly and chewing your food thoroughly can aid digestion and reduce discomfort.

Conclusion: A Holistic Approach for Optimal Gut Health

A gut reset is not a one-size-fits-all solution but a process of careful elimination, nourishment, and reintroduction. By focusing on a diverse range of prebiotic, probiotic, and anti-inflammatory whole foods, you can provide your gut with the tools it needs to repair and repopulate. The inclusion of stress management, proper hydration, and quality sleep amplifies the benefits of dietary changes, setting the stage for long-term digestive wellness. This holistic approach empowers you to understand and support your gut health, moving beyond a temporary 'diet' toward a sustainable, healthy lifestyle.

For more advanced information on personalized dietary plans and gut health, consult with a registered dietitian or a functional medicine practitioner. The International Scientific Association for Probiotics and Prebiotics (ISAPP) is an excellent resource for scientifically-backed information on fermented foods and supplements..

Frequently Asked Questions

The primary goal is to restore balance to your gut microbiome by eliminating inflammatory foods, repairing the gut lining with nutrient-dense options, and repopulating it with beneficial bacteria from probiotic foods.

Yes, but focus on whole grains like oats, brown rice, and quinoa, which are rich in fiber. It's best to limit or eliminate refined carbohydrates like white flour and processed cereals, as they can disrupt gut balance.

Lean, unprocessed proteins like chicken, fish, and eggs are generally recommended. However, you should limit or avoid fatty red and processed meats, which are linked to gut inflammation.

In addition to ample water, you can drink herbal teas like chamomile or peppermint, homemade bone broth, and low-sugar kombucha. Avoid sugary drinks, soda, and excessive alcohol.

The duration can vary. Some structured resets last 3 to 7 days, but the principles can be integrated into a long-term dietary approach. It is not meant to be a permanent, highly restrictive diet but a tool for rebalancing.

While supplements can be beneficial, many experts suggest focusing on getting probiotics from a diverse range of fermented foods first. Whole foods contain additional nutrients that cannot be replicated in a pill.

Intermittent fasting can be a complementary strategy, as extending the overnight fasting window can give your gut time to rest and repair. However, it should be approached with caution and consideration for individual health needs.