The Tamesis
After a season of indulgence, we could all use a little love to our guts—and not just because of our digestion. Research shows that imbalances in the gut microbiome can disrupt the production of key neurotransmitters, leading to conditions such as anxiety and depression, and new research led by Cedar Sinai in Los Angeles found that “it’s estimated that nearly 40 percent of Americans meet diagnostic criteria for at least one gut-brain interaction disorder.”
When you think about all this, it makes sense that many experts recommend doing a mini gut reset every once in a while. “This is one of my favorite pieces of nutritional advice,” says Dr. Conchita Vidales, head of the Nutrigenetics Unit at Demya Martín del Yerro Amselem in Madrid. “When a person is a good candidate and commits to doing it correctly, these small resets can provide real benefits by allowing certain digestive functions to pause.”
Irene Domínguez, a food technologist and health habits expert at the Palasiet Clinic in Spain, agrees. “These brief interventions can help lay the foundation for a long-term, sustainable lifestyle,” she said.
What is a Digestive Mini Reset?
Broadly speaking, “a digestive mini-reset means taking one to three days to eat light, easy-to-digest foods to allow your digestive system to rest and recover,” explains Dominguez. As food intake decreases, the body begins to mobilize its own reserves and activates the excretion of metabolic by-products.
The key is not to eliminate solid foods entirely, but to avoid foods that hinder digestion. “This approach helps create a feeling of easier digestion and reduces bloating and heaviness,” says nutritionist and nutritionist Laura Jorge.
During recovery, Dominguez recommends soft, mild dishes such as vegetable soups, soups or green smoothies with more vegetables than fruits. If desired, add easily digestible protein such as white fish. “These options are low in fat and fiber, reducing the workload on the digestive system,” she says.
Remember, hydration is important: drink plenty of water or herbal infusions, and eat moderate amounts of food to aid digestion.
Why do a mini reset?
“It’s healthy to do a small digestive reset of one to two days,” says Bridgette Becker, a functional nutritionist at We Care Spa, a detox retreat in Southern California. “Digestion requires a lot of energy from the body. By taking the load off the digestive system by only consuming liquids such as broths, vegetable juices, protein shakes, or easily digestible foods such as steamed vegetables, soups, and fruits, the body is able to direct its energy toward repair, recovery, and healing.”
