Reset Your Gut in 3 Days (With Kefir and Bone Broth)

Jan 02 2025

A few years ago, I found myself in a never-ending cycle of bloating, fatigue, and discomfort. My digestion was unpredictable, my energy levels were non-existent, and I felt like my body was constantly fighting against me. Desperate for answers, I stumbled upon an idea that would change everything: resetting my gut.

It wasn’t about complicated diets or endless supplements. It was about simplicity—nourishing my gut with natural, healing foods like kefir and bone broth. Over three days, I followed a gut-reset protocol, and the results were nothing short of transformative.

If you’ve been struggling with gut issues, let me share the exact steps I took to reset my gut in just three days.

Why Resetting Your Gut Matters

Your gut is more than a digestive organ—it’s the command center for your overall health. Housing trillions of bacteria, your gut microbiome influences everything from digestion to immunity, mood, and weight.

When your gut is out of balance (a condition called dysbiosis), you might experience symptoms like:

Bloating and gas.
Fatigue.
Brain fog.
Food sensitivities.
Skin issues like acne or eczema.

A 3-day gut reset can help:

Restore balance to your microbiome.
Heal the gut lining.
Reduce inflammation.

The 3-Day Gut Reset Plan

Day 1: Eliminate and Hydrate

Morning: Start your day with a warm glass of water with lemon. This simple ritual supports digestion and hydration.

Mid-Morning:
Have your first serving of bone broth. Bone broth is rich in collagen and amino acids like glutamine, which help repair the gut lining.

Lunch:
Prepare a light, gut-friendly meal like steamed vegetables and wild-caught salmon. Avoid common irritants like gluten, dairy, sugar, and processed foods.

Afternoon Snack:
Sip on more bone broth or have a serving of kefir. Kefir is a fermented milk drink packed with probiotics that support a healthy microbiome.

Dinner:
Enjoy a hearty vegetable soup made with bone broth. Include gut-healing veggies like zucchini, carrots, and spinach.

Personal Insight:
On my first day, I was skeptical. Cutting out coffee and sugar felt daunting, but the warm comfort of bone broth helped ease the transition. By the evening, I noticed my bloating had already started to subside.

Day 2: Nourish and Rebuild

Morning:
Begin with a kefir smoothie. Blend unsweetened kefir with a handful of frozen berries, a tablespoon of flaxseeds, and a sprinkle of cinnamon.

Mid-Morning:
Snack on gut-friendly foods like avocado slices sprinkled with sea salt.

Lunch:
Prepare a salad with mixed greens, olive oil, and a source of lean protein like grilled chicken or chickpeas.

Afternoon Snack:
Have another serving of bone broth or a kefir-based dip with veggie sticks.

Dinner:
Enjoy a gut-nourishing stir-fry with ginger, garlic, and turmeric. Serve over cauliflower rice or quinoa.

Personal Insight:
Day 2 was when I began to feel lighter, both physically and mentally. My energy levels were steady, and I felt more in tune with my body’s needs.

Day 3: Balance and Maintain

Morning:
Start with warm lemon water and a kefir smoothie.

Mid-Morning:
Have a small handful of soaked almonds or walnuts.

Lunch:
Prepare a gut-friendly Buddha bowl with roasted sweet potatoes, steamed broccoli, and tahini dressing.

Afternoon Snack:
Sip on bone broth or have a small serving of plain kefir with a drizzle of raw honey.

Dinner:
Celebrate your progress with a nourishing soup made with bone broth, lentils, and leafy greens.

Personal Insight:
By Day 3, I felt a noticeable difference. My digestion was smoother, my skin looked clearer, and I felt like I had reclaimed control over my health.

The Key Ingredients for Gut Healing

1. Bone Broth

Why It Works:
Bone broth is a powerhouse of nutrients like collagen, gelatin, and amino acids that support gut repair and reduce inflammation.

How to Use It:

Drink it plain or use it as a base for soups and stews.

Personal Insight:
I initially found the idea of drinking bone broth strange, but its warm, savory flavor quickly became a comfort food during my reset.

2. Kefir

Why It Works:
Kefir is rich in probiotics that replenish beneficial gut bacteria and improve digestion.

How to Use It:

Blend it into smoothies or use it as a base for salad dressings.

Personal Insight:
Adding kefir to my daily routine was a game-changer. It felt like giving my gut a “friendly bacteria boost” every morning.

Lifestyle Tips for a Successful Gut Reset

Stay Hydrated: Drink plenty of water to flush out toxins and support digestion.
Move Your Body: Gentle movement like yoga or walking stimulates digestion and promotes relaxation.
Prioritize Sleep: Rest is essential for gut healing. Aim for 7–8 hours of quality sleep each night.
Manage Stress: Chronic stress disrupts the gut-brain axis, so incorporate stress-reducing practices like meditation or journaling.

When to Seek Professional Help

While a 3-day reset can work wonders, some cases require professional guidance. Consult a healthcare provider if you experience:

Persistent stomach pain.
Severe bloating or gas.
Significant changes in bowel habits.

Final Thoughts: A Journey to Gut Health

Resetting your gut in three days is more than just a dietary experiment—it’s a chance to reconnect with your body and rediscover what makes you feel your best. For me, it was a turning point that showed me the power of simple, nourishing foods like kefir and bone broth.

If you’re feeling stuck, overwhelmed, or disconnected from your body, I encourage you to give this plan a try. It’s amazing what three days of intentional care can do for your gut, your energy, and your overall health.

Here’s to your journey toward a healthier, happier you!