Gut Reset for Bloating, Regularity, and Comfort: 14–28 Day Protocol
Overview
This protocol is for people with frequent bloating, irregularity, or post-meal discomfort who want a clear, time-bound reset. It runs 14–28 days and focuses on predictable meal structure, gradual fiber ramp, and trimming common irritants while you track symptoms. Many users watch hs-CRP over time as an inflammation lens alongside symptom changes.
What the Gut Reset Protocol is and how it works
The Gut Reset Protocol is a structured eating plan that emphasizes cooked, simple meals;
steady protein and soluble fiber; small amounts of fermented foods; and consistent timing.
Gentle fibers and predictable routines support motility and gas handling; fermented foods and diversity help the microbiome; and removing frequent triggers for a short block reduces noise so patterns are easier to see.
What you may notice when you follow this protocol
Less day-to-day bloating and more comfortable digestion.
More regular bowel habits with fewer urgent swings.
Calmer post-meal energy and fewer cravings from steadier meals.
Clearer understanding of personal trigger foods.
How to follow the Gut Reset Protocol
Baseline (3 days)
Log symptoms, current meals, caffeine/alcohol, and fiber amount.
Plan 2–3 “base meals” you can repeat (protein + cooked veg + whole carb + olive oil).
Active phase (14–28 days)
Meal structure: each meal = protein (eggs, fish, poultry, tofu/tempeh), cooked veg (start with zucchini, carrots, spinach), whole carbs (rice, oats, potatoes, quinoa), plus olive oil or avocado.
Fiber ramp: add ~5 g/day each 3–4 days toward ~25–35 g/day for most adults; prefer soluble/softer fibers (oats, chia, kiwi, cooked legumes in small portions).
Fermented foods (small daily): yogurt/kefir or 1–2 tbsp sauerkraut/kimchi; increase only if tolerated.
Trim common irritants: for the block, limit ultra-processed foods, very spicy meals, large fried portions, alcohol on weeknights, and big artificial sweetener loads.
Timing: aim 3 structured meals, finish dinner 2–3 h before bed; walk 10 minutes after main meals.
Hydration & electrolytes: sip water across the day; add a pinch of salt or broth if increasing fiber quickly.
Maintenance and repeat
Keep your best-tolerated meal template as default; re-introduce variety one change at a time.
Re-run a 2-week mini-reset after travel, illness, or chaotic periods.
Safety notes and who should be careful
Seek medical guidance first if you have red-flag symptoms (unintentional weight loss, blood in stool, persistent pain/fever), known IBD, celiac disease, or significant IBS requiring a clinician-led plan.
Increase fiber gradually; too fast can worsen gas/bloating.
If dairy or gluten trigger you, test lower amounts during the block rather than extreme elimination unless medically indicated.
Medications (e.g., metformin, GLP-1s, iron) can affect GI comfort—coordinate with your clinician.
The Gut Reset Protocol in one view
A short, structured reset using gentle cooked meals, a gradual fiber ramp, small daily ferments, and trimmed irritants can quickly clarify what your gut handles best. Two to four weeks usually show whether comfort and regularity improve; keep the winning meal template and re-run brief resets as needed, using labs and clinician input for persistent or complex issues.
