🌿 DAY 11 — GUT RESET

Soothe Digestion. Reduce Inflammation. Restore Inner Balance.

Your gut is at the center of your overall wellbeing — physically, mentally, and emotionally.
When the digestive system is calm and supported, you experience:

  • Better energy

  • Clearer thinking

  • Less bloating

  • Reduced inflammation

  • Improved mood

  • Deeper sleep

But when the gut becomes overloaded — from stress, sugar, heavy foods, or irregular eating — digestion slows, bloating increases, and inflammation begins to rise.

Today’s ritual gives your digestive system a break so it can reset, repair, and restore.

Why a Gut Reset Works

1. Supports digestion + motility

Gentle, warm meals relax the gut and make digestion easier.

2. Reduces inflammation

Less stress on the digestive tract = reduced bloating and puffiness.

3. Creates microbiome balance

Simpler foods help “good bacteria” thrive and calm overgrowths.

4. Gives your liver a break

Fewer heavy foods = more energy for detoxification.

5. Improves mental clarity

A calm gut supports a calm mind — the gut-brain axis is real.


Your Practice Today: Keep It Warm, Simple & Easy to Digest

Today’s meals should be:

  • Warm

  • Cooked

  • Simple

  • Low in fat

  • Free from stimulants, sugar, and processed foods

Think of this as a gentle internal cleanse — nothing extreme, just soothing nourishment.


GUT RESET MENU

BREAKFAST

Warm Ginger Gut Tonic (Serves 1)

Ingredients:

  • 1 cup warm water

  • Juice of ½ lemon

  • 3 slices fresh ginger

  • Optional: pinch of turmeric

Method:

  1. Add ginger to warm water.

  2. Squeeze in lemon and sip slowly.

Supports motility and reduces inflammation.

Light Breakfast Options

Choose one:

  • Stewed apple with cinnamon

  • Warm pear + chia

  • Blended warm oat bowl (oats, water, cinnamon)

    These soothe the gut lining and provide gentle energy.


LUNCH

Healing Vegetable Broth Bowl (Serves 2)

Ingredients:

  • 1 litre vegetable broth

  • 1 carrot, sliced

  • 1 zucchini, sliced

  • A handful of spinach

  • Fresh parsley

Method:

  1. Heat broth with carrot and zucchini until soft.

  2. Add spinach and parsley before serving.

Warm, mineral-rich, easy to digest.

Optional: add tofu or lentils for gentle protein.

SNACK

Gut Reset Snack

Choose one:

  • Peppermint tea

  • Fresh papaya or kiwi (natural enzymes)

  • A small bowl of warm broth

These foods help break down meals and soothe the stomach.

DINNER

Gut-Healing Pumpkin Soup (Serves 2)

Ingredients:

  • 2 cups pumpkin

  • 1 onion

  • 1 cup vegetable broth

  • Pinch of cumin

  • Sea salt

Method:

  1. Cook pumpkin and onion in broth.

  2. Blend until smooth.

  3. Season lightly.

Warm, grounding, and anti-inflammatory.

Eating Ritual: Slow the Nervous System

Before each meal:

  • Put one hand on your belly

  • Take 3 slow breaths

  • Feel your body soften

Digestion only happens when your nervous system feels safe.

Awareness Exercise

This evening, reflect:

  • Was bloating reduced today?

  • Did warm foods feel calming?

  • Was digestion smoother?

  • Was your energy steadier?

  • Did you notice emotional shifts?

Your gut speaks — today helps you hear it.

Today’s intention

Give your gut a day of calm.
Let warmth, simplicity, and softness restore your inner balance.