3-Day Gut Reset Meal Plan: What To Eat For Better Digestion

If you’re feeling bloated, sluggish, or out of sync with your digestion, a gentle gut reset can work wonders.

This 3-day plan focuses on real, whole foods that reduce inflammation, feed good bacteria, and support your digestive system—without the need for harsh cleanses or extreme diets.

What to Expect:

This reset includes high-fiber vegetables, fermented foods, lean proteins, healthy fats, and hydrating drinks while cutting out processed foods,

added sugar, alcohol, and (optionally) dairy. The goal is to soothe your gut, restore balance, and boost energy naturally.

Day 1 – Calm & Cleanse 

Breakfast:

Chia seed pudding with unsweetened almond milk, blueberries, and flaxseed. Snack: Herbal ginger tea + pumpkin seeds. 

Lunch: Steamed salmon with sautéed spinach, quinoa, and a side of sauerkraut. Snack: Coconut yogurt (unsweetened) with cinnamon. 

Dinner: Bone broth soup with zucchini noodles, carrots, and a soft-boiled egg; side salad with olive oil and lemon.

Day 2 – Nourish & Rebalance 

Breakfast: Green smoothie (spinach, avocado, banana, cucumber, chia seeds, coconut water). Snack: Cucumber slices with hummus. 

Lunch: Lentil soup with roasted Brussels sprouts and carrots + 1 tbsp kimchi. Snack: Apple slices with almond butter. 

Dinner: Baked cod with steamed broccoli and mashed sweet potato; chamomile tea before bed.

Day 3 – Support & Soothe 

Breakfast: Oats with almond milk, chia seeds, cinnamon, and sliced pear. Snack: Kefir shot + celery sticks. 

Lunch: Wild rice bowl with grilled chicken, kale, avocado, and tahini drizzle + fermented pickles. Snack: Handful of walnuts + ginger tea. 

Dinner: Tofu stir-fry with bok choy, mushrooms, garlic, and coconut aminos; side of miso soup.

Tips to Maximize Results: Eat slowly and mindfully. Stay hydrated with lemon water and herbal teas.

Take a short walk after meals to boost digestion. Add a probiotic or digestive enzyme supplement if desired.

Final Thoughts:

This simple 3-day plan isn’t a crash diet—it’s a digestive reset that supports healing, reduces bloating, and helps you feel lighter and more energized. Use it anytime you need to get your gut back on track.