10 Easy Ways to Reset Your Gut

The Clean Main Points:

Resetting your gut health starts with small, consistent habits like eating more fiber, staying hydrated, and incorporating fermented foods to support digestion and promote a diverse, balanced gut microbiome.
Lifestyle factors matter as much as diet; managing stress, getting quality sleep, and moving your body regularly all play critical roles in repairing your gut lining and restoring gut-brain balance.
Natural tools like probiotics and gut-healing herbs can accelerate gut repair, especially after disruptions like antibiotics, poor diet, or chronic stress.

Are your favorite meals no longer as enjoyable as they used to be? Are you struggling with bloating more and more, and your head feels like someone stuffed it full of wool without your permission?

You may be experiencing a sluggish gut, also known as a lazy gut, and while it does affect your digestion, that is not all. A Sluggish gut can cloud your mind, tank energy, and compromise your immune system.

Thankfully, the fastest way to reset your gut starts with small, powerful shifts. In this guide, you’ll discover the 10 ways to reset your gut health, support gut repair, and restore long-term balance for a happier, healthier you inside and out.

1. Load Up on Fiber-Rich, Whole Foods

Whole plant-based foods high in soluble fiber are essential for learning how to reset your gut. Fiber feeds the beneficial bacteria, sweeps out waste, and keeps our bowel movements regular and healthy.

Aim for 25-35 grams of fiber every day from:

Lentils and legumes
Ground flaxseed and chia
Berries, apples, and leafy greens.

Suppose this is your first time, and you are easing into it. In that case, Clean Program’s Clean Greens: Superfood Powder provides antioxidants, probiotics, turmeric, and more than 31 ingredients, including superfood greens and fruits.

2. Stay Hydrated to Fuel Digestion

Dehydration slows everything within your body down, including your gut. Water keeps your digestive tract lubricated and helps break down food, which improves nutrient absorption. Did you know that hydration is a key place to start healing your gut lining without medication? So, make sure to drink up!

Clean tip: Begin your day with a soothing, gut-healthy ritual like a gorgeous cup of ceremonial-grade matcha, or our cozy blend of Golden Latte to stimulate digestion and promote gut lining repair naturally.

3. Add Fermented Foods for Microbiome Balance

Fermented foods introduce beneficial bacteria that help reset your gut’s health rapidly. Some of the best fermented foods to add to your diet are:

Kimchi
Sauerkraut
Coconut Yogurt (unsweetened)
Fermented miso or tempeh
Kefir
Apple cider vinegar
Kombucha
Pickled cucumbers

And of course, don’t leave out the surprising power of Probiotics to support your gut repair and increase microbial diversity. Are you looking for an easier, more consistent approach? Our Clean Biome Supplement offers 45 billion CFU and 9 strains of probiotics.

4. Eliminate Processed Foods and Added Sugars

Refined carbs and sugar feed our “bad” bacteria, which can trigger an imbalance that could cause inflammation, bloating, and brain fog. They can also increase intestinal permeability, which is also known as leaky gut.

For a reset that actually works and sticks:

Avoid artificial sweeteners and super-processed, ultra-refined snacks.
Read labels for sneaky sugar additives (like maltodextrin or dextrose).
Cook with whole, clean ingredients whenever possible.

This step is possibly one of the most effective strategies for those looking and wondering how to reset their gut naturally.

5. Eat Mindfully and Chew Thoroughly

Have you ever had a parent tell you when you were a kid to slow down and chew your food? There’s a very good reason behind that. How you eat matters just as much as what you eat. Chewing thoroughly and eating without distractions kickstart healthy digestion.

Try to practice this meal ritual daily:

Put your fork down between bites.
Eat without TVs or screens
Take three deep breaths before starting your meal

Mindful eating activates your parasympathetic nervous system, promoting proper digestion and nutrient absorption.

6. Reset and Help your Gut with Stress-Reduction Practices

“It’s just stress.”

No, it is so much more. Stress doesn’t sit in your head; it affects your entire body and almost every system, including your gut lining, microbiome composition, and even how well your body absorbs what it needs from the food you eat. Stress elevates cortisol, which in turn can weaken digestion and disrupt your body’s natural detox pathways.

To combat elevated cortisol and stress, use tools like:

A 10-minute meditation or daily breathwork
Restorative yoga or Tai Chi
Journaling or guided meditation
Gentle exercise like walking or cycling
Prioritize sleep

For deeper support, you may want to visit Clean Program’s 21-Day Cleanse, as it incorporates these amazing practices to allow your body to shift from fight-or-flight mode and into rest and repair.

7. Supplements with Clinically Backed Probiotics

Even with a flawlessly clean diet, many people still need supplements with probiotics within them to help reset their gut microbiome. Everybody is different; travel, antibiotics, stress, and environmental toxins can deplete your gut flora. If you need supplements, there’s nothing to be ashamed of—Clean Programs Daily Shake Superblend: Probiotic Protein Power, and Clean Biome Supplement couldn’t be easier to add to your routine. They’re:

Dairy-free and shelf-stable
Designed to relieve IBS and sluggish gut symptoms like bloating, gas, or irregularity
A mighty tool in restoring your gut flora, rapidly

If you want the best gut repair product, this is it! But don’t just take our word for it.

8. Experiment with Gut-Healing Herbs and Supplements

Some herbs offer targeted support for repairing the gut lining, and they may be incredibly helpful for those healing from leaky gut, SIBO (small intestine bacterial overgrowth), or food sensitivities.

Key ingredients to look out for:

L-glutamine, an amino acid that fuels intestinal cells
Slippery elm and marshmallow roots are natural mucilaginous (plants or seeds containing polysaccharide substances that are viscous or gelatinous) herbs that coat and protect your gut wall
Aloe vera helps soothe inflammation and promote healing.

These herbs play a massive role in the “4 R’s of Gut Repair:” Remove, Replace, Reinoculate, and Repair. Each step builds on the next to restore full digestive function.

9. Move Your Body Daily

Regular physical activity and movement support healthy digestion and overall gut health. Engage in exercises you enjoy, and aim for at least 30 minutes of moderate intensity exercise most days of the week.

On one of our Cleanse Programs? No sweat! Our energy during the cleansing is focused on healing - with less digestion to handle, your body sends that energy to various points throughout the body to do repairs. When we exercise, we divert that energy from the task at hand.

However, movement is so important! That's why we recommend that you continue to move your body in some way even on a cleanse —either by reducing your regular activity to half, taking rejuvenating walks, or planning time for healthy restorative yoga.

For more information, consider scheduling a Free Consultation with one of our Wellness Coaches.

10. Prioritize Deep, Restorative Sleep

Quality sleep plays a vital role in gut restoration. Aim for 7-9 hours of uninterrupted sleep each night to allow your body to repair and rejuvenate. Establish a consistent sleep schedule and create a relaxing bedtime routine.

For improved sleep, also consider:

Limiting screen time 2 hours before bed.
Sleep in complete darkness.
Establish and keep a consistent bedtime, even on weekends.

Your gut and brain are in constant communication, and poor sleep can disrupt that.

Small Steps; Big Results

Resetting your gut health doesn’t require perfection. It only requires consistency. You can begin seeing and feeling results quickly by integrating just a few of the above strategies, like adding fermented foods, supporting supplements, and cutting out processed sugar and foods.

If you want to repair your gut naturally, start with what feels manageable to you. Build momentum. Every small step you take, every small action will compound.

Feeling a bit like you’re on your own in this? At Clean Program, our science-based approach can take the guesswork out of gut healing. Browse and try our doctor-formulated supplements today and discover how we are revolutionizing wellness at Clean, where beauty is always gut deep.

dr. junger quote about gut health

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