.jpeg)
After a season of indulging, we could all stand to give our guts a little love—and not just because of our digestion. Studies show that imbalances in the gut microbiota can disrupt the production of key neurotransmitters, contributing to conditions such as anxiety and depression, while recent research led by Cedar Sinai in Los Angeles found that “nearly 40% of people in the U.S. are estimated to meet diagnostic criteria for at least one disorder of gut-brain interaction.”
When you consider all this, it makes sense that so many experts recommend undergoing a mini gut reset every once in a while. “It’s one of my favorite nutritional recommendations,” says Dr. Conchita Vidales, head of the Nutrigenetics Unit at Demya Martín del Yerro Amselem in Madrid. “When a person is a good candidate and committed to doing it correctly, these small resets offer real benefits by allowing certain digestive functions to pause.”
Food technologist and healthy-habits specialist Irene Domínguez of Spain’s Palasiet Clinic agrees. “These brief interventions can help build the foundation for a long-term, sustainable lifestyle,” she says.
What is a digestive mini reset?
In broad terms, “a digestive mini reset means spending one to three days eating light, easily digestible foods that allow the digestive system to rest and recover,” explains Domínguez. As food intake decreases, the body begins mobilizing its own reserves and activates the excretion of metabolic byproducts.
The key is not to eliminate solid food entirely, but to avoid items that hinder digestion. “This approach helps create a sensation of lighter digestion, reducing bloating and heaviness,” says dietitian and nutritionist Laura Jorge.
During a reset, Domínguez recommends soft, gentle dishes such as vegetable broths, soups, or green smoothies with more vegetables than fruit. If needed, easily digestible proteins like white fish can be included. “These options are low in fat and fiber, reducing the workload on the digestive system,” she says.
Remember, hydration is essential: drink plenty of water or herbal infusions and eat modest portions to ease digestion.
Why do a mini reset?
“Doing a mini digestive reset for one to two days has worthwhile health benefits,” says functional nutritionist Bridgette Becker of We Care Spa, a detox retreat in Southern California. “Digestion requires a great deal of energy from the body. In taking the load off the digestive system by consuming only liquids like broths, vegetable juice, protein shakes, or easy to digest foods like steamed vegetables, soups, fruits, the body is able to direct energy toward repair, recovery, and healing.”
The “mini” nature of the practice is important and intentional. “It’s not a pattern of eating meant to be sustained long-term,” says Jorge. “Limiting it to one to three days prevents hunger, boredom, or nutritional deficiencies that can arise from restrictive diets.”
Nutritionist Francisco Moreno typically advises patients to align the reset with their hormonal rhythms when relevant. “For women of childbearing age, scheduling it around ovulation can be helpful because higher energy levels and estrogen make lighter meals more tolerable,” he notes. For men and women in menopause, he recommends a similar every-four-weeks cadence, as long as the individual feels well throughout
The benefits of a digestive mini reset
While the practice supports overall digestive function, nutritionists observe distinctive benefits over both the short and long term.
Short-term benefits:
- Noticeably higher energy levels
- A sense of increased mental clarity
- Reduced digestive load, which can support immune function during viral infections
Long-term benefits:
- Fewer illnesses
- Improved nighttime rest
- Increased motivation for self-care, often linked to reduced bloating and a stronger sense of well-being
Is a mini reset the same as fasting?
No. Despite some similarities, a digestive mini-reset is not a form of fasting. “Fasting means not consuming any caloric foods or beverages,” Jorge clarifies. For example, during fasting, herbal teas are permitted, but vegetable broth is not.
A mini-reset is often easier than intermittent fasting as it does not require a designated fasting window; the emphasis is simply on eating foods that are gentle, not on eliminating calories altogether. “Mini resets allow fruits and vegetables, whereas effective intermittent fasting requires a 14- to 16-hour fasting window—something not everyone is suited for or able to follow correctly,” Jorge says.
During a mini reset you can focus on consuming juices and broths as well as nutrient-rich soups made from aromatic herbs and veggies. “Liver supportive foods are wonderful during a reset,” notes Becker. “These may include lemon, artichokes, asparagus, beets, and broccoli sprouts. It can also enhance a reset to include anti-inflammatory teas made with ginger and turmeric. In a fast with vegetable juices, broths, and teas you are still receiving some nutrition but without the digestive system having to work as hard to obtain it.”
How often should you do a mini gut reset?
Frequency varies, but Vidales suggests a brief reset once a week—or, perhaps more realistically, at least two to three times a month. In cases involving specific health concerns such as obesity, elevated cortisol, or post-treatment recovery, she may recommend a five-day version once a month—but always under medical supervision, of course.
Have a beauty or wellness trend you re curious about? We want to know! Send Vogue’s senior beauty wellness editor an email at beauty@vogue.com.