7-day gut reset to improve digestion, immunity and stress

Dr. Katherine Freeman outlines a seven-day plan focused on anti-inflammatory foods, hydration, prebiotics and probiotics, fiber and daily movement to support digestion and immune function. She recommends checking with a primary care physician, gastroenterologist or nutritionist before starting.

The idea of a short gut reset has gained attention as a way to address digestion, immunity and stress. Dr. Katherine Freeman, a gastroenterologist affiliated with St. Francis Hospital and Heart Center, describes a seven-day plan built from small, manageable changes rather than fasting or juice cleanses. The approach centers on reducing inflammation, rebalancing gut bacteria and supporting the gut lining to ease bloating, fatigue and brain fog. Freeman advises consulting a primary care physician, gastroenterologist or nutritionist before beginning the plan. What the plan recommends: - Emphasizes anti-inflammatory foods and limits refined sugars, artificial sweeteners, processed foods and red meat. - Recommends hydrating about 64 ounces of water per day and adding anti-inflammatory teas such as green tea. - Encourages prebiotics and probiotics—examples cited include yogurt, fermented vegetables, garlic, asparagus and leeks—to support the gut bacterial environment. - Highlights fiber sources such as oats, brown rice, chia seeds, lentils and dark leafy greens. - Advises at least 30 minutes of daily moderate activity to support bowel regularity and energy. - Suggests earlier dinners, reduced alcohol, improved sleep (around eight hours) and less screen time to address stress and circadian alignment. Summary: Freeman’s seven-day gut reset aims to lower low-grade inflammation and improve digestive symptoms while supporting immune and mental wellbeing. The plan combines dietary shifts, hydration, fermented foods, fiber and daily movement, then focuses on solidifying habits like earlier bedtimes and reduced alcohol. Freeman recommended checking in with a gastroenterologist or other clinician after the week to review what worked and consider next steps.