How to improve digestion, immunity, stress…
Forget juice cleanses and 10-day detoxes — medical doctors say the smarter means to really feel better fast begins in your intestine, and it doesn’t require ravenous, struggling or giving up real food.
The intestine isn’t just mission control for digestion. It dictates how we really feel bodily, mentally and emotionally.
A intestine reset focuses on decreasing inflammation, rebalancing intestine bacteria and nourishing the intestine lining to alleviate bloating, fatigue, mind fog and digestive points.
Dr. Katherine Freeman, a Catholic Health gastroenterologist affiliated with St. Francis Hospital and Heart Center, shares a seven-day plan that emphasizes healthy eating, good sleep and loads of water to refresh the intestine. Jack Forbes / NY Post Design
“I want to point out that this is not a fast, this is not a juice cleanse,” Dr. Katherine Freeman, a Catholic Health gastroenterologist affiliated with St. Francis Hospital and Heart Center, told The Post.
“This is about choosing the right foods that are going to be anti-inflammatory and promote digestion.”
Freeman has devised a seven-day intestine restoration plan with small, doable daily tweaks — not a drastic overhaul — to revitalize eating and lifestyle habits and put some spring back in your step.
Day 1
Before beginning any dietary plan, Freeman recommends consulting your major care doctor, gastroenterologist or nutritionist to make sure you’re on the precise observe.
The aim for the first day is to overhaul your diet, emphasizing basic, nutritious ingredients.
Say goodbye to refined sugars, synthetic sweeteners, processed meals and pink meat.
This fare has been shown to promote chronic, low-grade inflammation, straining the immune system, growing stress responses and main to even worse outcomes.
Vegetables and lean meats are better choices than ultra-processed meals and pink meat. aamulya – stock.adobe.com
“We know that certain pro-inflammatory foods, for example, red meat, have been linked to a higher incidence of colon cancer,” Freeman said.
Instead, strive to fill your plate with grilled chicken breasts or turkey with steamed greens and your glass with tons of water.
“We want to think about whole grains, simple foods, lean meats, vegetables that are high in fiber,” Freeman explained.
“We want to think about herbs like ginger, turmeric, even peppermint, which is something that we use in irritable bowel [disease].”
Day 2
You’re placing the “2” in H20.
You must be hydrating with 64 ounces of water, which is eight 8-ounce cups. The concept is to calm down your GI tract.
With that in thoughts, it’s best to contemplate including teas to your grocery checklist. Green tea is thought to promote leisure while preventing inflammation, decreasing mobile injury and decreasing dangerous ldl cholesterol.
Days 3 and 4
Get prepared for a tradition shock — but in a great way.
This is the time when you have to be consuming prebiotics and probiotics, live bacteria and yeasts that benefit your intestine’s bacterial surroundings, which strengthens the intestine barrier, regulates immune responses and influences the gut-brain axis to scale back anxiety.
Go for yogurts, fermented greens, garlic, asparagus or leeks.
“Certain probiotics, as well as prebiotics, can help decrease the amount of inflammation in the GI tract,” Freeman said.
“We know that from studies looking at conditions like Crohn’s, which is an inflammatory bowel disease.”
Day 5
Fiber is the phrase of the day.
“When I say fiber, I’m thinking about oats, grains, brown rice, brown bread, chia seeds, lentils, dark leafy greens,” Freeman said.
Fiber gives sustained power for exercise and actions, which is what Freeman desires you to amp up.
Walking, a low-impact exercise, has been shown to improve bowel actions. N F/peopleimages.com – stock.adobe.com
You must be getting at least half-hour of daily exercise, like strolling or utilizing the elliptical at the fitness center. Just focus on shifting!
“Ambulation is so important for having healthy bowel movements,” Freeman famous. “That, combined with that 64 ounces of water, as well as your grains, can make you more regular and feeling better, feeling lighter.”
Day 6
As the week attracts to a close, it’s best to flip your consideration to solidifying healthy habits.
Try to eat dinner earlier, cut back on alcohol and get more sleep, ideally eight hours, to align the physique’s natural circadian rhythms, ensuing in improved digestion and strengthened immunity.
To scale back stress, energy off your digital devices and spend time with your family members.
“I can’t emphasize it enough,” Freeman said. “It really adds to the emotional component, which is also a big part of gut health.”
Day 7
Congrats, you made it!
Ideally, this week left you energized thanks to good sleep, better bowel actions, fewer cravings and less bloating.
Now, it’s best to work on creating a plan that lasts longer than seven days.
“Day 7 is about [asking], ‘”How are we going to keep this for the rest of the yr?’” Freeman said.
Check in with your gastroenterologist to see what labored and what might be improved.
With any luck, this intestine reset will sprout some healthy habits that might be adopted for the months to come.
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