5-Day Gut Reset Protocol: Step-by-Step Guide

Embarking on a 5-day Gut Reset Protocol can feel both reassuring and empowering, especially when you’re seeking to calm digestive turbulence and restore balance. This structured plan combines gentle soup cleansing with hydration, gut-soothing nutrients, and mindful habits to help reset your digestion. Whether you’re a seasoned Soup Cleanse customer or new to broth-based resets, this guide will walk you through each day, complete with gut-science–backed insights and practical tips, to ensure your reset is both safe and effective.

5-Day Gut Reset Protocol Overview

The goal of a 5-Day Gut Reset Protocol is to:

• Rest your digestive tract by replacing heavy meals with easy-to-digest broths and light soups.

• Replenish key nutrients (amino acids, minerals, electrolytes) that support your gut barrier and microbial balance.

• Encourage mindful hydration to maintain motility and nutrient transport.

• Prepare for healthier eating patterns once the reset is complete.

Research indicates that amino acids such as glutamine and glycine, which are abundant in bone broth, play a crucial role in maintaining intestinal barrier integrity and reducing inflammation. This protocol leverages those benefits in combination with targeted habits.

Planning & Preparation

Before Day 1:

1. Set Your Intentions

2.  Clarify why you’re doing this reset—bloating relief, energy boost, or breaking sugar cravings.

3. Gather Equipment & Supplies

   • Large stockpot or slow cooker

   • High-speed blender or immersion blender

   • Fine mesh strainer

   • Glass jars or BPA-free containers for portioning

4. Create Your Shopping List

   • Vegetable Broth Base: 8 cups peeled carrots, 6 cups chopped zucchini, 4 cups chopped kale or spinach, ginger, garlic.

   • Bone Broth Base: 5 lbs of organic chicken or beef bones, 3 carrots, 3 celery stalks, 2 onions, apple cider vinegar, and herbs.

   • Hydration Helpers: Cucumber, fresh mint, sea salt (for electrolyte water).

   • Herbal Teas: Chamomile, peppermint, or ginger to soothe.

5. Batch-Cook

   • Vegetable Broth: Simmer vegetables in water for 1–2 hours; strain the clear liquid and reserve the cooked vegetables for blending later.

   • Bone Broth: Roast bones at 400°F for 30 minutes, then simmer in a stockpot with vegetables, water, and vinegar for 12–24 hours—strain and portion into 2-cup servings.

6. Schedule & Journal

7.  Print a simple worksheet with times for morning, midday, afternoon, and evening servings of broth. Leave space to note hunger levels, mood, bowel movements, and energy.

   
   

Daily Guidelines

Morning Routine (7–9 AM)

• Focus Keyword: Begin each morning of your 5-Day Gut Reset Protocol with a glass of warm lemon water (8–12 oz) and a pinch of sea salt to help kickstart digestion.

• First Serving: Sip 1–2 cups of warm broth slowly, focusing on aroma and warmth.

Mid-Morning (10–11 AM)

• Herbal Tea: Choose chamomile or peppermint to calm the gut.

• Optional Broth: If you feel hungry, enjoy another small serving of broth.

Midday Meal (12–2 PM)

• Blended Soup: Use reserved cooked veggies. Puree with a cup of vegetable or bone broth until smooth. Season lightly.

• Hydration Check: Refill your water bottle with cucumber or mint infusion.

Afternoon (3–4 PM)

• Herbal Infusion: Ginger tea can ease any afternoon digestive unease.

Evening Meal (6–7 PM)

• Hearty Broth or Soup: Combine vegetable or bone broth with pureed squash or carrots; add a sprinkle of turmeric for anti-inflammatory support.

• Gentle Movement: Take a 10-minute walk post-dinner to boost motility.

Pre-Bed (8–9 PM)

• Calming Tea: A cup of chamomile relaxes the nervous system and supports overnight gut repair.

• Reflection: Journal one positive change—whether reduced bloating, improved mood, or better sleep.

Key Tips for Success

1. Listen to Your Body: If you experience lightheadedness, add a splash of electrolyte water or pause the reset.

2. Maintain Electrolyte Balance: Ensure broths are lightly salted; add sea salt to water if needed.

3. Stay Gentle with Activity: Reserve high-intensity workouts for after the reset; focus on yoga, walking, or stretching.

4. End with Care: On Day 6, reintroduce steamed vegetables and soft proteins before moving to a regular diet.

   
   

Why Soup Cleansing Works

• Minimal Mechanical Digestion: Liquids allow your enterocytes to focus on repair and absorption.

• Hydration & Nutrient Delivery: Broths deliver water, sodium, potassium, magnesium, and amino acids in a form that is easily absorbed.

• Mindful Munching (or Sipping): A ritual of sipping broth encourages slower consumption and activates digestive enzymes.

• Gut-Brain Connection: Consuming warm liquids stimulates the vagus nerve, promoting relaxation and efficient digestion.

Troubleshooting & FAQs

• “Can I add snacks?”

  During this protocol, avoid solid snacks. If hunger is overwhelming, choose steamed zucchini or cucumber slices.

• “What if I'm a vegan or hate the bone broth taste?”

  Infuse more herbs (such as rosemary and parsley) or add a squeeze of lemon. You can also rotate vegetable broth days.

• “Is intermittent fasting okay?”

  Light fasting windows (12–14 hours overnight) can complement the reset, but avoid skipping broth servings if you feel weak.