A Gut Reset Protocol for Rapid Symptom Relief
Struggling with troublesome gut and mental health symptoms like brain fog, fatigue, and digestive issues can be frustrating—especially if you’re already following a wholesome diet and doing “all the right things.”
But before throwing in the towel, you may want to consider a gut reset with a liquid elemental diet. In the clinic, our clients often see symptom reductions in a matter of days with this therapy. I’m not saying it’s a cure-all, but it can be a powerful tool in your gut-healing toolkit.
In this article, I’ll share what a gut reset with a liquid elemental diet is, why it can be so effective, and how to implement it for fast relief.
What Is a Gut Reset?
As I discuss in my book, Healthy Gut, Healthy You, microbial imbalances in the gut and damage to the small intestine are common causes of inflammation, which can give rise to symptoms like gut distress, brain fog, fatigue, mood swings, and poor sleep.
A gut reset is a way to rest and rebalance your digestive ecosystem (the gut microbiome that’s made up of trillions of microorganisms) and nourish your small intestine. This combination of effects can translate into quick symptom relief.
A gut reset may provide health benefits by 1 2 3 4:
- Reducing your exposure to foods that irritate your gut
- Providing needed rest for your digestive tract
- Starving microbial overgrowths
- Reducing gut inflammation
- Calming your immune system
At this point, you’re probably thinking, “This sounds great, but how do I reset my gut?” Does it take extreme fasting, fancy detox drinks and supplements, or coffee enemas?
Nope—and none of those is necessary or advisable.
Learning how to reset your gut is easier than you may think. The type of gut reset we recommend in the clinic involves following a temporary elemental or semi-elemental liquid diet, followed by strategically re-expanding your diet.
I’ll cover that below, as well as what foods, beverages, and lifestyle choices to focus on for your gut and long-term health—and what to avoid.
What Is an Elemental Diet?
An elemental diet is a nutrient-dense, low-fiber powder you mix with water to create a meal replacement shake. It allows the digestive system to rest and repair 1 2. There are two types:
- Full Elemental: Its proteins are fully broken down (it has no whey protein), and it’s more expensive.
- Semi-Elemental: Its proteins are partially broken down (it includes some whey), and it’s more affordable and tastes better.
Both types are anti-inflammatory, gut-healing, and hypoallergenic 5 6, but most people prefer the semi-elemental type for its better taste and lower cost 7.
How Does an Elemental Diet Heal the Gut?
Elemental diets can give the gut a break from regular digestion, helping it heal by reducing inflammation 3, promoting repair 2, and starving any bacterial or fungal overgrowths 4. The elemental formula is absorbed in the upper small intestine, allowing the rest of the digestive system to rest and focus on recovery. This diet can be helpful for conditions like:
- Eosinophilic esophagitis 8
- Small intestinal bacterial overgrowth (SIBO) 4
- Irritable bowel syndrome (IBS) 4
- Crohn’s disease 5
- GERD (as we’ve seen in the clinic)
How to Do an Elemental Diet Gut Reset
This gut reset typically lasts 1–3 days, during which you consume only elemental diet shakes. We typically recommend our bestselling Elemental Heal formula, which is a tasty semi-elemental diet containing whey, but we also have whey free and low-carb options.
On day 1, expect some discomfort as your body adjusts to the liquid diet. By days 2 and 3, you may start to notice improvements in energy, mental clarity, digestion, and mood.
Pay close attention to how you feel—if you experience extreme fatigue, excessive hunger, or any negative reactions to a liquid diet, it’s important to stop. However, if you’re feeling well, you can extend the reset up to 4 days. Anything beyond that should only be done with guidance from a qualified practitioner.
A short-term elemental diet can help reset the gut, especially when other basic strategies like diet, probiotics, and lifestyle changes aren’t enough. It’s generally safe to use for a few days before returning to whole foods and while supporting yourself with good sleep, stress management, and hydration. If symptoms persist, it’s best to work with a provider for a longer, monitored plan.
Transitioning Back to Whole Foods
Start by eating gentle, easy-to-digest foods that are unlikely to irritate your gut or cause symptoms. Good options include:
- Steamed or boiled vegetables like zucchini, carrots, or squash
- Plain, soft proteins such as poached chicken, turkey, or fish
- Simple soups and broths (especially homemade or low-FODMAP choices)
- Cooked white rice or plain mashed potatoes
Keep your portions small at first so you can see how your body responds. Stick with these foods for one to two days before adding anything new.
Introduce new foods gradually, adding just one every 1–3 days while monitoring your symptoms. If any discomfort comes up, take note of the food and hold off on trying it again.
Avoid common irritants early on—these foods are more likely to trigger gut irritation or immune reactions and should be saved for later in the reintroduction process. These generally include:
- Dairy products (except fermented ones, if you tolerate them)
- Gluten-containing grains
- High-FODMAP foods like onions, garlic, and beans
- Sugary or processed foods
Wait until your gut has had more time to heal before trying these again.
As your gut continues to recover, gradually expand your diet to include a wider variety of supportive foods. Increasingly, as you feel better, eat a regular diet with plenty of:
- Fiber-rich vegetables to promote microbiome diversity
- Fermented foods to supply beneficial probiotics
- Healthy fats for their anti-inflammatory effects
- Lean proteins to help with tissue repair
For downloadable instructions to our gut reset and food transition plans, check out our Gut Reset Guide.
Foods and Drinks to Support Gut Health
Maintaining a healthy gut after a reset involves a variety of nutrient-rich foods and beverages that nourish your digestive system and promote a balanced microbiome. Incorporating these items into your daily routine may help reduce inflammation, aid digestion, and support overall gut function.
Foods for Gut Health
The following foods may benefit your gut health and are great—as long as you tolerate them well—to add to your regular diet to maintain gut health after your reset.
- Bitter greens: Dandelion greens, arugula, and Swiss chard may stimulate digestion and improve nutrient absorption by stimulating gut hormones that help regulate appetite, slow digestion, and control blood sugar 9.
- Fermented foods (probiotic foods): Yogurt (with live cultures), kefir, sauerkraut, kimchi, miso, and kombucha may improve digestion, add beneficial microbes, and deliver compounds that support gut health 10.
- Antioxidant foods: Polyphenol-rich foods like berries, dark chocolate, and olive oil are packed with antioxidants that may help reduce gut inflammation, limit harmful microbes, and protect the gut from damage 11.
- Omega-3 fatty acids: Fatty fish like salmon, mackerel, and sardines, along with chia seeds, flaxseeds, and walnuts, are known for their anti-inflammatory benefits 12.
- Prebiotic foods (if you tolerate them well): Garlic, onions, leeks, asparagus, bananas, and artichokes provide prebiotic fibers to support healthy gut bacteria 13.
- High-fiber foods (if you tolerate them well): Leafy greens, carrots, cucumbers, apples, pears, berries, beans, lentils, chickpeas, quinoa, and oats can feed beneficial bacteria, reduce inflammatory substances, and support healthy bowel function 14.
- Ginger: This culinary root may improve gut health by promoting beneficial bacteria and reducing inflammation 15.
- Collagen-rich foods: Chicken, eggs, and fish provide building blocks that have the potential to reduce leaky gut and inflammation 16 17.
Drinks for Gut Health
What you drink is just as important as what you eat when it comes to maintaining a healthy gut. Certain beverages may nourish your gut microbiome, improve digestion, and help reduce inflammation. Here are some beverages that may support your gut health.
- Coffee: Coffee may support gut health by promoting motility, reducing inflammation, and protecting the gut lining 18.
- Aloe vera juice: Aloe vera juice may help soothe the digestive tract, given potential benefits in those with ulcers or ulcerative colitis 19.
- Kombucha: This fizzy, fermented tea is rich in probiotics and antioxidants that may promote a balanced gut microbiome 20.
- Water with lemon: Lemon water can stimulate digestive enzymes and enhance hydration for better digestion 21.
- Bone broth: With its plentiful minerals, L-glutamine, and other amino acids, bone broth has the potential to help repair and strengthen the gut lining 22.
- Green tea: Rich in polyphenols, green tea may increase beneficial bacteria and support a healthy gut microbiome 23.
- Kefir: A fermented milk drink, kefir is packed with probiotics and may help improve gut health by reducing harmful bacteria like Streptococcus mutans and aiding in H. pylori treatment 24.
Foods and Drinks to Avoid or Limit
Certain foods or drinks may disrupt the balance of the gut microbiome, increase inflammation, and hinder digestion, and are worth avoiding or seriously limiting to maintain a healthy gut after a reset. Below is a list of foods that may negatively affect gut health.
- Ultra-processed foods: Ultra-processed foods often contain artificial additives and preservatives that could disrupt gut bacteria balance, damage the gut lining, and contribute to inflammation 25.
- Sugary foods: Too much sugar may disrupt the gut barrier and microbiome, contributing to increased gut permeability and weaker immune defenses, which can raise the risk of infections and chronic disease 26.
- Refined carbohydrates: Refined carbs can harm gut health by reducing beneficial bacteria and promoting inflammation, whereas fiber and complex carbs support a healthier, balanced microbiome 27.
- Fried and fatty foods: Fried foods may harm gut microbiota diversity, reducing helpful bacterial byproducts. This may promote inflammation and impair blood sugar control, increasing the risk of disease 28.
- Dairy products (if you’re lactose intolerant): Consuming dairy products when you are lactose intolerant can cause bloating, gas, pain, nausea, vomiting, or diarrhea, negatively affecting gut health 29.
- Alcohol: Alcohol can harm gut health by causing inflammation that leads to a leaky gut, bacterial imbalance, and immune changes, all of which can worsen diseases like liver problems and cancer 30.
- Gluten (for sensitive individuals): For those with celiac disease, non-celiac gluten sensitivity, or wheat allergy, gluten-containing products can trigger gut issues 31.
- High-FODMAP foods: Foods high in FODMAPs, or certain carbs that can ferment in the intestines, can lead to bloating, cramps, and diarrhea in people with IBS 32 or gut microbiome imbalances (dysbiosis) 33.
- Spicy foods: Spicy foods in moderation are probably safe for most people, but they can irritate the digestive system and lead to symptoms in people with conditions like gastroesophageal reflux disease (GERD). Large amounts may also increase the risk of certain cancers 34.
Lifestyle Choices for Gut Health
Learning how to reset your gut and maintain your gut health goes beyond diet alone. The following lifestyle choices also play a crucial role.
- Regular physical activity—especially moderate exercise—can help move food and waste through the digestive tract 35, reduce stress 36, heal a leaky gut 37, and support a diverse microbiome 38. Even walking regularly can improve digestion and gut function 39.
- Stress management is key, as chronic stress can disrupt gut bacteria 40. Daily relaxation practices like meditation and spending time in nature can reduce stress and help maintain gut health.
- Quality sleep is essential for gut repair. Sleep deprivation can harm the microbiome 41, so aim for 7–9 hours of rest each night 42. Establishing good sleep habits, like avoiding screens before bed, having your last cup of coffee about 9 hours before bedtime, and exercising in the morning, can enhance sleep quality and support gut health.
- Staying hydrated is so important for digestion. Drinking 8–10 cups of plain or mineral water—or about half your body weight (in pounds) in ounces of water—can help maintain regular bowel movements and ensure proper nutrient absorption, supporting optimal gut function 43.
- Minimizing exposure to environmental toxins 44 and avoiding antibiotic overuse 45 can help protect your microbiome.
Adopting these lifestyle habits—exercising regularly, managing stress, keeping healthy sleep habits, staying hydrated, and avoiding toxins—can help support your gut health and overall well-being.
The Gut Reset: A Powerful Healing Tool
Resetting the gut with a short-term liquid elemental diet can be a powerful tool for improving gut health, especially if you don’t respond fully to foundational gut supports, like an anti-inflammatory diet, probiotic supplements, and healthy lifestyle changes.
It’s generally safe to use an elemental diet as a several-day gut reset and then transition back to whole foods on your own. Other key practices, such as improving sleep, managing stress, and staying hydrated, should support your gut from all angles and ensure the gut reset does its job.
But if you still have lingering symptoms, I recommend working with a healthcare provider who can monitor you on a liquid elemental diet for 1–3 weeks and help you transition more slowly back to a healthy diet.
My book, Healthy Gut, Healthy You, provides a detailed step-by-step gut healing guide. If you’d like a more personalized approach, contact us at the Ruscio Institute for Functional Health for an appointment.
The Ruscio Institute has developed a range of high-quality formulations to help our clients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you. The information on DrRuscio.com is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.
Dr. Michael Ruscio is a DC, natural health provider, researcher, and clinician. He serves as an Adjunct Professor at the University of Bridgeport and has published numerous papers in scientific journals as well as the book Healthy Gut, Healthy You. He also founded the Ruscio Institute of Functional Health, where he helps patients with a wide range of GI conditions and serves as the Head of Research.
Discussion
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