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27 Sep, 2023

What to expect on a gut reset, according to a nutritionist

Our gut, often referred to as our ‘second brain’ is the powerhouse that influences our digestive health, but its work doesn’t end there. Our gut microbiome is inextricably linked to other organs within the body, affecting overall health in a number of ways; supporting our immune function, promoting skin health, improving energy levels, and encouraging reduced stress levels leading to improved mood. With this in mind, our 10–Day Gut Reset has been designed to lay the foundations for a healthy gut, and in doing so, to restore your vitality both inside and out! Here's what to expect during the 10 days, according to our house nutritionist Sophie.


At Detox Kitchen, we promote and encourage a whole foods approach to healthy eating, as we believe that this way, you can obtain all of the nutrients you need to thrive. We aim to minimise saturated fat, salt, sugar intake and processed foods, within your meals, and we also avoid both wheat, gluten and dairy for the duration of the 10-day programme. However, we want to emphasise that our primary focus is on what you can include in your diet, not what you must remove.

By consuming a whole foods diet, we’re making room for whole grains such as quinoa, brown rice and oats which are great sources of complex carbohydrates which we recommend prioritising over simple carbohydrates. Complex carbohydrates release glucose into the bloodstream more slowly, leading to more sustained and consistent energy levels throughout the day, whilst simple carbohydrates release glucose into the bloodstream more quickly, leading to both energy spikes and energy crashes. Complex carbohydrates and sustained energy levels have also been shown to have a more positive affect on our mood.

We include an array of fruits and vegetables, aiming for 5-10 portions per day so that you are gaining all of the micronutrients, vitamins and minerals you need to feel great. We even include a daily juice, which acts like a little bottle of multivitamins for when you feel you need something a little extra. All juices are cold-pressed, to ensure they are providing the maximum quantity and quality of nutrients possible, and are ‘free from concentrate’, ensuring a reduced sugar content.

As always, we try to emphasise seasonality. When we refer to ‘eating seasonally’, we are referring to consuming produce that is harvested at that time of year, whilst ‘eating locally’ refers to consuming produce which is grown in the UK.

Seasonal eating has grown in popularity, as interest in maintaining and supporting both our own health and the health of our planet has increased. Seasonality not only affects the tastes, flavours and textures of the ingredients we use, but also affects the quality of nutrients those ingredients provide.

These principles have formed the basis for our 10-day programme. Symptoms of a gut in need of some TLC may differ person to person, but can range from bloating and digestive discomfort to low mood, a change in skin quality, or perhaps you have simply had a few weeks outside of your regular routine and feel that you want to jump back into the basics. But how much improvement can we really see in just 10 days? Well, our Gut Health Reset acts as a little transformative retreat for our insides, putting you on the path in the direction of a happy, healthy and harmonious digestive system!

What can you expect?

Day 1. Depending on the quantity of fibre you usually consume, you may find the increase in fibre intake to cause some bloating and a little digestive discomfort. This is perfectly normal. Make sure you continue to drink plenty of water throughout the day. The stomach needs water to produce hydrochloric acid. Hydrochloric acid is used to break down the food you have eaten, therefore supporting the digestive process. At this stage, swapping a glass of water for a herbal tea might feel soothing.

Day 3. By now, you may start to see some changes to your skin health, perhaps your skin feels clearer, or a little brighter. Prebiotics have been linked to improved skin health, and the increased intake of prebiotics, and since you are now getting all of the prebiotics you need, it won’t be long before you feel the benefits of what you’re putting inside, on the outside!

Day 5-7. A few days into a new way of eating and as your digestion improves, we hope you feel an energy boost! 90% of the hormone serotonin, our ‘happy hormone’, resides in the gut, so as we’ve been increasing our intake of gut-friendly foods, probiotics and prebiotics, we should see an effect on our overall mood, wellbeing, cognition, sleep and even appetite.

Day 10. You have now completed your 10-day reset! Time to enjoy your weekend, and go out feeling great!

We wholeheartedly believe in the freedom to continue to make your own choices around what you put into your body whilst you are following the 10-day programme and beyond.

Our clients tend to feel and see the best results when the programme is followed consistently for the 10 days, however we have designed this plan specifically with flexibility and you in mind. We know that social calendars can be jam packed, and it can be hard to follow a plan to the T across those busy evenings and weekends. Stress can have a negative impact on your gut, so please try not to stress if you stray from the programme. This is a starting point and a guide, not a rule book.

Long-term and as a rule of thumb, we would recommend focussing on whole food ingredients, trying to include those rich in fibre, probiotics and prebiotics, and minimising the intake of processed foods where possible. Although we hope we have done lots of the hard work for you, there are other factors we can address to support your gut health throughout the programme and long-term.

There is a strong connection between our microbiome (and therefore the health of our gut), and our mental health. Reducing our stress levels can positively and significantly improve our gut health. Any change to our regular routine, including a change to our daily diet can sometimes cause stress. Try to find simple methods to reduce your stress levels on a daily basis. Movement or gentle exercise.

  1. Find a form of exercise which works for you and your lifestyle. It doesn’t have to mean hours in the gym - think a lovely yogi stretch, a gentle pilates class, or a relaxing walk in nature.
  2. Try to practice 3-10 minutes of daily meditation. This can be hard for some people. If you find this tricky to do alone, there are plenty of apps out there to support you, such as Headspace or Calm.
  3. Prioritise your sleep. Sleep requirements vary from person to person, but adults should aim for between 7-9 hours sleep every night.

Day 13. Transition from your 10-day programme to one of our signature plans to ensure you continue to reap the benefits of your thriving microbiome, and to support your immune system, as we move into the Autumn and Winter months!

Experience a full gut reset with our 10-Day Gut Reset, offering 10 days of a delicious, gut-focussed menu and bundle of amazing gifts to nurture and support a happy, thriving gut. For transformative, long-lasting health benefits. Find out more here. Reap the rewards of the Reset with our long-term plans to set you up for long lasting health and wellbeing.

Sophie Dillon, Head of Nutrition at Detox Kitchen.