Your gut health impacts everything - digestion, immunity, mood, and even sleep. A gut microbiome reset can help restore balance, improve digestion, and boost overall well-being. Here’s what you need to know:
Key Takeaways:
- Signs of Poor Gut Health: Bloating, sleep issues, food sensitivities, mood swings, skin problems, and frequent illnesses.
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Benefits of a Gut Reset:
- Better digestion and nutrient absorption
- Stronger immune system (70% of immune cells are in your gut)
- Improved mental health and brain function (95% of serotonin is produced in the gut)
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How to Reset Your Gut:
- Eat probiotics (yogurt, kimchi, kombucha) and prebiotics (garlic, onions, oats).
- Avoid processed foods, added sugars, and alcohol.
- Stay hydrated, exercise, and get 7–8 hours of sleep.
- Consider supplements like Begin Rebirth RE-1™ for faster results.
- 7-Day Plan: Cut out irritants (Days 1–2), reintroduce healthy bacteria (Days 3–5), and monitor progress (Days 6–7).
Quick Tip:
Small changes, like eating 30 different plant-based foods weekly and managing stress, can lead to lasting gut health improvements.
Ready to reset your gut? Let’s dive into the details.
5 tips to keep your gut microbiome healthy
How a Gut Reset Improves Your Health
Resetting your gut can do more than just improve digestion - it can strengthen your immune system and even enhance your mental clarity. A healthy gut microbiome plays a key role in keeping your body and mind in sync.
Better Digestion and Nutrient Use
Your gut bacteria are essential for breaking down food into nutrients your body can absorb. By the time food leaves your small intestine, about 90% of its nutrients have already been absorbed. These bacteria produce enzymes to handle complex carbohydrates, process bile for fat digestion, and create short-chain fatty acids that nourish your gut lining.
| Digestive Improvement | Benefit |
|---|---|
| Enzyme Production | Helps break down complex carbs and fibers |
| Bile Processing | Enhances fat digestion and absorption |
| Gut Lining Support | Strengthens the intestinal barrier |
| Transit Time | Regulates the speed of food movement through the system |
But digestion is just the beginning. Your gut also plays a major role in protecting your body from illness.
Immune System Support
Did you know that 70% of your immune system is located in your gut? A balanced microbiome helps your body differentiate between harmful invaders and harmless substances.
"The microbiome and the immune system are critically intertwined. What's present in the gut determines what education immune cells get."
- Jonathan Jacobs, MD, PhD, professor of digestive diseases at the David Geffen School of Medicine at UCLA
Healthy gut bacteria can trigger immune cells to produce antiviral proteins, making it easier for your body to fend off infections. This is crucial, especially considering that nearly half of American adults may have an imbalanced gut microbiome, which can weaken their immune defenses.
Mental Health and Brain Function
Your gut doesn’t just affect your body - it influences your brain too. It produces neurotransmitters, like serotonin, which regulate mood and cognitive function. In fact, about 95% of your body's serotonin is produced in your gut.
Research backs the connection between gut health and mental well-being:
- A 6-month study of 34 adults taking probiotics (L. acidophilus, B. bifidum, and B. longum) showed a 40.7% reduction in stress-related symptoms.
- A study of 710 young adults linked fermented foods containing probiotics to lower levels of social anxiety and neurosis.
"What I like about fermented foods is that they democratise the science...They don't really cost much and you don't have to get them from some fancy store. You can do it yourself. In this field, we want to provide mental health solutions to people from all socioeconomic areas."
- John Cryan
Scientists are also investigating psychobiotics - specific probiotics that could help treat mental health conditions. This highlights how gut bacteria directly influence brain chemistry and behavior.
Steps to Reset Your Gut Microbiome
Kickstart your gut reset with smart food choices and daily habits. These steps work together to restore balance in your microbiome and support your overall well-being.
Foods That Support Gut Health
What you eat plays a major role in gut health. Focus on two key food categories: probiotics (which add healthy bacteria) and prebiotics (which feed those bacteria).
Probiotic-Rich Foods:
- Greek yogurt, kefir, and kombucha supply live beneficial bacteria.
- Fermented vegetables like kimchi and sauerkraut offer a variety of bacterial strains.
- Tempeh and miso provide probiotics along with plant-based protein.
Prebiotic Power Foods:
- Garlic and onions are rich in natural prebiotic fibers.
- Artichokes, asparagus, and dragon fruit help nourish good bacteria.
- Oats and soybeans provide steady prebiotic support.
"The good bacteria, or probiotics, need food to live on. Think of prebiotics as food for the probiotics." - Carolyn Williams, Ph.D., RD, registered dietitian and culinary expert
To meet the daily fiber recommendation of 25 grams , combine these foods creatively. For example, pair probiotic-rich yogurt with prebiotic-packed oats and berries at breakfast. Supplements can also help speed up the process if needed.
Using Begin Rebirth RE-1™ for Quick Results
Begin Rebirth RE-1™ offers a 3-in-1 eubiotic formula that combines prebiotics, probiotics, and postbiotics to fast-track your gut reset. Each serving delivers 500 billion CFU of beneficial bacteria using Human Origin Strains (HOSt™) and includes 4.5g of prebiotic fiber from GOS and Inulin. Thanks to its Lyosublime™ system, these medical-grade probiotics are shelf-stable and easily absorbed. Plus, it's vegan, gluten-free, and comes in convenient daily sachets.
Daily Habits for Better Gut Health
Your lifestyle choices can either strengthen or weaken your microbiome. Simple changes to your daily habits can make a big difference.
| Habit | What to Do | Result |
|---|---|---|
| Mindful Eating | Chew thoroughly and eat slowly | Improves digestion and nutrient absorption |
| Hydration | Drink 8–10 glasses of water daily | Supports immune cells and flushes out bad bacteria |
| Exercise | 30 minutes of moderate activity | Boosts blood flow to the gut and promotes good bacteria |
| Sleep | Get 7–8 hours of sleep nightly | Reduces inflammation and helps healthy bacteria thrive |
"Exercise is one of the most powerful ways you can boost your gut microbiome. It's probably the best 'medicine' we have for your gut." - Christine Lee, MD, Gastroenterologist
For example, a 2018 study revealed that aged garlic extract increased both the diversity and levels of good bacteria in participants . Combining the right foods with these habits can lead to powerful improvements in your gut health.
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7-Day Gut Reset Schedule
Take seven days to help restore balance to your gut microbiome with this simple plan.
Days 1-2: Cut Out Trigger Foods
Start by cleaning up your diet to give your digestion a break.
Avoid these foods:
- Processed meats (like bacon, hot dogs, and deli meats)
- Refined oils (such as canola, sunflower, and soybean oils)
- Gluten-containing grains
- Added sugars and artificial sweeteners
- Alcohol and carbonated beverages
Choose these instead:
- Lean proteins like chicken breast or wild-caught fish
- Healthy fats, including avocados and extra virgin olive oil
- Non-starchy vegetables like broccoli, spinach, and kale
- Herbal teas, such as ginger or peppermint
This phase helps eliminate irritants and prepares your body for the next steps.
"Gut health is a cornerstone of overall wellness, affecting digestion, immunity, and even mood." - Emily Haddock, Dietitian
Days 3-5: Reintroduce Healthy Bacteria
After cutting out harmful foods, focus on rebuilding your gut with probiotics and fiber.
| Meal Time | Recommended Foods | Goal |
|---|---|---|
| Breakfast | Greek yogurt with berries and Begin Rebirth RE-1™ sachet | 500 billion CFU probiotics |
| Lunch | Kimchi, sauerkraut, or other fermented veggies | 2–3 servings of fermented foods |
| Dinner | Prebiotic-rich vegetables | 25–38 g total fiber |
| Snacks | Kefir, kombucha, sprouted seeds | 6–8 glasses of water |
Adding these foods helps nourish your gut bacteria and supports a balanced microbiome.
Days 6-7: Monitor and Adjust
Pay attention to how your body responds and keep a journal of any changes.
Signs of improvement may include:
- Less bloating and gas
- More regular bowel movements
- Increased energy levels
- Clearer thinking
- Better sleep
If reintroducing certain foods causes discomfort, stick to the earlier phases for an extra day or two before moving forward. Remember, progress can take time, and some individuals may need more than seven days to notice significant changes .
For added support, consider using Begin Rebirth RE-1™, which provides 500 billion CFU daily with Human Origin Strains (HOSt™). This step is key to maintaining long-term gut health.
Keep Your Gut Healthy Long-Term
After your 7-day reset, focus on these habits to maintain a balanced gut for the future.
Variety in Your Diet Matters
To keep your gut thriving, include a wide range of probiotic, prebiotic, fiber-rich, and polyphenol-packed foods in your diet.
"It's all about diversity, getting as much variety of plant-based foods as possible and hitting our recommended fiber intake of 30 g per day" - Megan Rossi, PhD, B.H.Sc., RD, APD, founder of The Gut Health Doctor
Here’s a quick guide to help you:
| Food Type | Daily Target | Best Sources |
|---|---|---|
| Probiotics | 2–3 servings | Yogurt, kefir, kimchi, sauerkraut |
| Prebiotics | 5+ servings | Garlic, onions, asparagus, bananas |
| Fiber-Rich | 30 g total | Raspberries (8 g per cup), beans, legumes |
| Polyphenols | 3+ sources | Berries, apples, dark chocolate |
The Role of Exercise and Sleep
Your lifestyle choices - beyond what you eat - also affect your gut. Aim for 30 minutes of moderate aerobic activity five times a week. While moderate exercise supports gut health, intense workouts can temporarily increase intestinal permeability by 241% . Prioritizing quality sleep is equally important for maintaining gut balance .
Additionally, managing stress is key to long-term gut health.
How Stress Affects Your Gut
Chronic stress can throw off the balance of your gut microbiome. Strategies like mindfulness, regular exercise, and proper sleep can help reduce stress and keep your gut in check .
Here are some ways to manage stress effectively:
- Try daily meditation or deep breathing exercises
- Take short breaks during your workday
- Engage in calming activities like yoga or walking
- Build and maintain strong social connections
"The good bacteria, or probiotics, need food to live on. Think of prebiotics as food for the probiotics" - Carolyn Williams, Ph.D., RD
Conclusion: Next Steps for Better Gut Health
Now that we've covered the benefits and practices for improving gut health, it's time to take action. Positive changes to your gut microbiome can begin as quickly as 24 hours after adjusting your diet, according to research.
"If there's one thing, and one thing only, that you do to improve your gut health, it's eating a wider variety of plant foods." - Dr. Will Bulsiewicz, Board-Certified Gastroenterologist and ZOE's U.S. Medical Director
Here’s a simple roadmap to guide your progress:
| Timeframe | Action Steps | Expected Benefits |
|---|---|---|
| First Week | Start the Begin Rebirth RE-1™ reset program, cut out processed foods | Initial microbiome balancing |
| Weeks 2–12 | Eat 30 different plant-based foods weekly, include fermented foods | Better digestion, greater diversity |
| Long-term | Maintain 30g of fiber daily, stay active, manage stress | Ongoing gut health improvements |
For most people without underlying health issues, improvements can be noticeable within 2–12 weeks. If you have autoimmune conditions or severe digestive problems, it may take up to two years to see major changes.
Drinking four or more cups of tea or coffee daily has also been linked to increased gut diversity . Just be sure to stay hydrated alongside these beverages.
If progress slows, consider consulting a functional medicine expert. Conditions like SIBO or chronic inflammation could be holding you back.
"Increasing fiber is really important for constipation. Most Americans do not eat a lot of fiber so you have to gradually increase the fiber in your diet. Otherwise you might get gas and more bloating, and won't stick with [the changes]." - Dr. Lin Chang, GI Expert at the University of California, Los Angeles
Keep an eye on how your digestion, energy levels, and overall well-being evolve. Consistent, small changes can lead to lasting results.