After the Gut Reset protocol – now what?

Gut health forms the cornerstone for overall well-being, influencing everything from digestion to immune health and even mood. The Gut Reset Kit offers a holistic approach to supporting gut health, utilising spore-based probiotics, targeted prebiotics, and postbiotic producing nutrients for comprehensive gut wellness.  

The three products in the kit were formulated to fully support the gut microbiome with balance and diversity among gut bacteria. SporeBiotic contains four strains of researched Bacillus spores, which are highly resilient and capable of surviving harsh stomach conditions to reach the intestines where they can exert their beneficial effects. Gut Food, with three strains of targeted prebiotics, feeds and nourishes the beneficial bacteria ‘planted’ by the spores. Good Guts includes polyphenols and amino acids, which support the creation of postbiotics – metabolic byproducts of probiotics and prebiotics that support a strong and robust gut barrier.  

However, the journey to optimal gut health doesn’t end with the completion of the Gut Reset protocol. Let’s delve into the importance of maintaining gut health post-reset and explore actionable, practical dietary and lifestyle advice to support long-term wellness! 

Supporting your gut health post-Reset  

A gut reset aims to restore balance in the human microbiome and the gastrointestinal (GI) tract, which is one of your major detoxification organs. Gut health is a 24/7 affair, so while targeted periods of gut focus to reset digestive health are useful for many individuals, the gut reset principles you’ll learn along the way will also help support a healthy GI tract for life. Feel the dif

1. Continue probiotic supplementation: After completing the gut reset, continue to incorporate SporeBiotic into your daily routine. These spore-based probiotics help replenish and sustain a healthy balance of gut bacteria and microbial diversity, supporting digestion and immune health. For best results, take one capsule daily of SporeBiotic a day. 

2. Nourish with prebiotics: Prebiotics are essential for feeding beneficial gut bacteria, helping them thrive and multiply. Include prebiotic-rich foods in your diet such as onions, garlic, leeks, asparagus, bananas, oats, and Jerusalem artichokes – these foods provide the type of non-digestible fibre necessary to support a healthy microbiome. Not a fan of veges or struggle to get the daily recommended 8-10 servings in? You can take Gut Food anywhere from one to three times per week (or every day, if you like!), depending on how much gut support you feel you need.  

3. Optimise postbiotic production: Postbiotics offer numerous health benefits, including supporting gut barrier function and immune health. While postbiotics are naturally produced in the gut when you include probiotics and prebiotics in your diet, you can also support their ongoing production through fermented foods like yogurt, kefir, sauerkraut, and kombucha. The polyphenols in Good Guts exert their beneficial effects as a prebiotic substrate and encourage postbiotic production, and this customer favourite can be taken between one to three times a week for maintenance or taken daily if more support is needed. 

4. Follow a microbiome diversity ‘diet’: By ‘diet’, we don’t mean ’restriction’ (we’re a fan of the 80/20 rule around here!), we mean ‘way of eating’! Emphasise whole, nutrient-dense foods in your diet, including fruits, vegetables, whole grains, lean proteins and healthy fats. Make vegetables the main part of your meal, eat a rainbow by having at least 2-3 different colours (or more if you can manage it!) on your plate with each meal, and always go for ‘full fat’, ‘brown’ or ‘whole’ versions of foods. Aim to minimise processed foods, refined sugars, and artificial additives, as these can disrupt gut health and contribute to inflammation.  

5. Prioritise fibre-rich foods: Dietary fibre is crucial for supporting regularity (#2s!), supporting satiety, and nourishing beneficial gut bacteria. Did you know that over the past 150 years, modern industrial practices intentionally removed fibre from our crops to make food sweeter and easier to eat? Unfortunately, it’s the fibrous and chewy foods that nourish our beneficial gut bacteria. Anthropological research suggests that our ancestors consumed around 100 grams of fibre daily, while today, the average Kiwi and Australian consumers only 15 grams a day. Health experts recommend a daily fibre intake of 30 grams/day for men and 25 grams/day for women. 

6. Stay hydrated: Adequate hydration is essential for good digestion and gut function. Aim to drink plenty of water throughout the day, as dehydration can contribute to constipation and other digestive issues. We recommend a daily water goal of 30 mL per kg body weight, and more if it is hot outside, you get regular exercise, are menstruating, pregnant, or breastfeeding, or are unwell. 

7. Adopt a mindful eating practice: Mindful eating supports both physical and mental wellbeing. By staying present during meals, you tune into your body’s hunger and fullness cues, fostering balanced eating habits and curbing overeating. Mindful eating emphasises enjoying food’s sensory aspects – its flavours, textures, and aromas – which heightens meal satisfaction. To begin mindful eating, eat slowly, focus on each bite, and minimise distractions. Notice how foods affect your physically and emotionally and appreciate the nourishment they provide. Over time, mindful eating promotes better digestion, improved nutrition, and a healthier relationship with food. 

8. Limit stress: Chronic stress can have a detrimental impact on gut health, disrupting the balance of beneficial bacteria and exacerbating digestive symptoms. Incorporate stress-reduction techniques such as meditation, deep breathing exercises, yoga, or spending time in nature to promote relaxation and overall well-being. Gratitude journalling, using a self-care checklist or taking a probiotic with strains specific to support stress and the delicate balance of the gut-brain axis can help keep your digestion running smoothly.  

9. Regular exercise: Physical activity supports peristalsis and gut motility (ahem, this means more regular #2’s!) and overall digestive health. Aim for a combination of cardiovascular exercise, strength training, and flexibility exercises to keep your body moving and support optimal digestion.

HOT TIP: did you know that twists in yoga help with digestion? A regular yoga practice that includes twists can support digestive health and comfort. These asana can benefit digestion by massaging and stimulating abdominal organs, and by compressing the stomach, intestines, and liver, temporarily reducing blood flow. Upon release, fresh blood rushes in, aiding detoxification and rejuvenation. Twists also stoke digestive fire (agni), enhancing digestion efficiency and easing bloating, gas, and constipation by promoting movement in the digestive tract. 

10. Prioritise sleep: Quality sleep is crucial for gut health and overall wellness. During sleep, the body repairs the gut lining and regulates gut bacteria. Adequate sleep also supports immune function, essential for gut health, as a significant portion of the immune system resides in the gut. Sleep influences hormones that regulate appetite and digestion, impacting how the body processes food and absorbs nutrients. Poor sleep disrupts these processes, leading to imbalances in gut bacteria, increased inflammation, and potential digestive disorders. Aim for 7-9 hours of restorative sleep nightly, prioritize a consistent sleep schedule, and establish a relaxing bedtime routine to support a healthy gut microbiome and digestive wellness. 

When to consider another Gut Reset 

While the goal is to maintain excellent gut health long-term, there are instances where another gut reset may be beneficial: 

1. Recurring digestive symptoms: If you experience a recurrence of digestive issues such as bloating, gas, constipation, or diarrhoea despite following a gut-friendly lifestyle, it may indicate the need to follow the Gut Reset protocol again to rebalance the microbiome. 

2. Significant dietary changes: If you undergo significant dietary changes or experience periods of unhealthy eating habits, a gut reset can help restore balance and support your digestive system. 

3. After illness or medication use: Following illness or antibiotic treatment, a gut reset can support the return to a healthy microbiome and mitigate potential disruptions caused by medication or illness. 

4. Persistent stress: Chronic stress can negatively impact gut health, leading to imbalances in the microbiome and digestive symptoms. If stress levels remain high despite lifestyle interventions, another gut reset may be warranted to support overall well-being. 

5. You want to feel great: Despite your best intentions, have some of your healthy habits ‘slipped’?  Feeling a bit tired or rundown? Maybe eating or drinking a bit too much over the holidays? A seasonal cleanse, detox or reset (whichever you choose to call it) helps you hit the ‘refresh’ button on your habits and helps you connect to your body’s innate ability to heal, renew and replenish. 

Maintaining gut health is a lifelong journey that requires intention and consistency. By incorporating spore-based probiotics, targeted prebiotics, and postbiotic nutrition into your daily routine, along with a balanced diet and healthy lifestyle practices, you can support A+ gut function and overall well-being. Pay attention to your body’s signals and consider another gut reset if needed to address recurring digestive issues or significant lifestyle changes. A thriving gut is the foundation of good health and investing in its maintenance is key to living your best life! 

Have any questions about maintaining your 60-day Gut Reset results? Chat with one of our Naturopaths!

This information is provided for informational purposes only and is not intended as a substitute for the advice provided by your healthcare provider. Results will vary between individuals. 

By Jessica Sanders, Gutsi® Naturopath.