3-Day Gut Cleanse: Ultimate Guide

 by Dr. Steve Hruby, D.C.
Reviewed by Dr. Steve Hruby, D.C.

SuperHumans are the toughest, fittest, healthiest and happiest human beings on this planet. My mission is to help you realize your superhuman potential and learn how to live a long, happy and healthy life.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’m a content organizer, fact-checker and super mom who ensures content is medically-reviewed, highly accurate, and engaging. My passion is organizing information and ensuring the facts are presented in a manner that is interesting and easy to understand.

3-day gut cleanse

Finally: a 3-day gut cleanse that you can easily follow!

If you’re reading this, I’m going to assume it’s because you’ve made the important decision to improve your gut health. Like me, maybe you’ve spent a good amount of time trying to figure out what was causing nausea and diarrhea in your life.

Could it be the yogurt, cheese, or maybe even coffee?  Maybe you have developed an intolerance to gluten and need to go gluten-free — making the occasional pizza with friends a no-go. Perhaps you’ve been diagnosed with some form of bowel disease or irritable bowel syndrome (IBS) that has only gotten worse after following prescribed medications.

You have tried everything, and are now back to day one — but this time, you won’t give up until you find that all-natural detox cleanse that delivers results beyond your expectations.

This 3-day cleanse for gut health includes a holistic approach as I add recommendations on sleep, activities, and supplements. This could be the best 3-day gut cleanse that you’ll ever need.

What Is A 3-day Gut Cleanse?

A 3-day stomach cleanse is a short-term detox program that is typically used to help your body eliminate waste. The program comes from a traditional Ayurvedic medical practice, which dates back to ancient India.

The cleanse involves drinking large quantities of water mixed with certain herbs (such as ginger, cumin, coriander, and fennel) and spices (such as cardamom, cinnamon, and fenugreek). This mixture helps to flush out your digestive system and rehydrate your body.

Some cleanse advocates also recommend eating a lot of fresh fruits and vegetables during the three days in order to add fiber and keep your body moving. When you’re done with the cleanse, you should feel refreshed and energized—and possibly a few pounds lighter.

Are 3 Days Enough For Gut Reset to Work?

When you eat foods that are irritating to your body, it can take up to 3 days for the symptoms to show up—and if you eat them again, the symptoms may worsen. So a 3-day gut reset may help clear out your system from any foods that aren’t agreeing with it.

Can I tell you how much better you’ll feel after a gut reset? It’s like a fresh start for your body! And the best part about it is that once you get rid of some foods and see how much better you feel, it’s easier to make long-term changes.

How To Prepare For A 3-day Colon Cleanse?

Colon cleanses are becoming more popular, and for good reason—they can help boost your energy levels and improve the health of your entire body. But before you try one for yourself, you want to make sure you’re prepared.

There are a lot of options out there when it comes to colon cleanses, but we recommend starting with a simple three-day cleanse. Here’s how to prepare:

1) Clear your schedule. You’ll be having multiple bowel movements each day, so make sure you have time to commit to that.

bowel movement

2) Start cutting back on meat, alcohol, and processed foods now (if you aren’t already). You’ll be consuming mostly liquids during the cleanse, so if you’re used to eating meat at every meal this will help decrease your cravings. Also, the less processed foods you eat, the better the cleanse will work.

3) Stock up on fresh fruits and vegetables. You’ll be making smoothies and juices with fresh produce during the cleanse—you’ll see the foods you need to place on your shopping list shortly.

3-Day Gut Cleanse Plan

This 3-day intestinal cleanse plan is a great way to kickstart your weight loss regime and ensure that you are eating healthy food. This diet to cleanse the gut has been proven to be effective for most people in shedding a few pounds in just three days.

 Day 1Day 2 Day 3
DietBreakfast: Juice Lunch: Salad with grilled chicken and vinegar-based dressing Snack: Almonds Dinner: Chicken breast, zucchini, and mushrooms sautéed in coconut oilBreakfast: A banana and a plate of blueberries. Lunch: A smoothie made with spinach, kale, and a frozen banana. Dinner: Some raw veggies and hummus.Breakfast: 1 cup blueberries, 6 oz coconut milk yogurt, 1/2 cup oatmeal w/ almonds, cinnamon and flaxseed Lunch: kale salad with tomatoes, avocado and salmon or tuna, 2tbsp tahini dressing Dinner: 4oz chicken breast sautéed in olive oil with garlic and lemon juice
HydrationDrink 1½ gallons of water throughout the day. Try to drink ⅓ of that before noon.Drink 1½ gallons of water throughout the day. Try to drink ⅓ of that before noon. You can also add herbal tea.Drink 1½ gallons of water throughout the day. Try to drink ⅓ of that before noon. You can also add herbal tea.
SleepAim for at least 7 to 8 hours of sleep every night during the cleanse period.Aim for at least 7 to 8 hours of sleep every night during the cleanse period.Aim for at least 8 hours of sleep every night during the cleanse period.
Physical activityPractice yoga for 15 minutes.Allow your body to rest today.Activity: 30 minutes moderate-high intensity exercise
SupplementsTake one dose of Optima and Vitamin D3.Take one dose of OptimaTake one dose of Optima

Day 1: The First Step

The first step towards a clean gut 3-day cleanse is the hardest, but there’s no time like the present to make a change. I know you can do it, and I believe in you! Today, you’re going to start drinking more water and be mindful of what you eat.

These will naturally cleanse your body and get rid of toxins. You’ll also be taking two digestive supplements: probiotics and vitamin D3. These will help your gut bacteria balance out so that you can feel healthier than ever.

Day 2: Halfway Through!

When you’re on day 2 of a cleanse, it can be tough to keep up with the changes in your body that come along with a huge diet overhaul. What I suggest is that you give yourself a bit of a break—from food and from the gym. Take today and tomorrow off from working out, and if you feel hungry at all, just remember: you’ve been eating an extra meal per day for the past two days. Your body probably has plenty of fuel, so you don’t need to worry about it until tomorrow.

Day 3: You Did It!

You might be feeling some strong emotions today. You might feel lighter, healthier, or more energetic than you have in ages. You might also feel hungry or exhausted. That’s okay—remember that what you’re doing is really challenging, and your body deserves some extra self-care today.

Try to give yourself at least one treat today that helps you feel like your best self—whether that’s a movie night with friends or a nap in the park. If you have time for it tonight after dinner, try this simple meditation exercise for grounding yourself and bringing your mind back to the present moment.

Gut Reset Precautions

I know it will be a transformative experience, and I can’t wait to see what you learn about your body and how great you feel. I just want to make sure you have everything you need to make that happen safely. Here are some precautions and things to watch out for during the cleanse:

  • Make sure you drink enough water.
  • Coach your friends and family not to offer you unhealthy foods—no matter how tempting they are.
  • If you start feeling dizzy, take a break!
  • Remember: this is an amazing opportunity to learn more about yourself—so enjoy it!
pouring water

5 Tips For An Effective 3-Day Gut Cleanse Diet

Here are some more tips for an effective gut cleanse diet:

1.  First, check with your doctor to make sure a gut reset is right for you. You may want to ask your doctor about any medications you’re taking, too.

2. Set aside a day where you won’t be too busy or stressed. This will help reduce the chance of a relapse and keep your mind clear and focused on your goal.

3. Get rid of any “junk” foods in your house that may derail your progress later in the week when cravings hit.

4. Instead of focusing on the foods you can’t have, focus instead on the benefits to come—greater energy, better sleep patterns, and improved moods!

5. Choose a supplement that will keep your gut health in check as you do the cleanse. For this, I would highly recommend Optima.

FAQs About Three-day Gut Cleanse

Still have questions around the best gut cleanse? Let’s answer them here:

What Is The Fastest Way To Clean Out Your Gut?

The fastest way for you to clean out your gut is by eating a high-fiber diet, or embarking on a cleanse such as the 3-day gut cleanse.

Can Fasting Reset Your Gut?

Fasting could reset your gut, which could eliminate bloating, constipation, and other GI issues. However, it’s not the best option for everyone.

Some fasting plans are simple and safe—like only eating during a short window of time each day—but others are too restrictive to be healthy. It’s important to find the right fasting plan for your needs and goals.

How Many Days Does It Take To Cleanse Your Gut?

It can take anywhere from three to seven days for your gut to start feeling cleaned out after you’ve started following a cleanse. That’s because cleaning out your gut is going to take some time, particularly if you’re starting from a place where you’re feeling very backed up and blocked. Your body needs time to process the food, and it also needs time to get used to the new diet you’re on.

It’s important to remember that everyone’s body is different, so there’s no one standard for how long it takes for your gut to start feeling cleaner after you’ve started a cleanse. If it takes more than seven days, and you’re doing everything right (e.g., making sure you’re drinking enough water and following your diet plan), then you may want to get checked out by a doctor, just in case something else is going on.

What Do You Eat On A Gut Cleanse?

The most important thing to remember during a gut cleanse is that you can’t eat anything processed—which means anything that comes in a package. If you’re buying fruits or vegetables from the grocery store, make sure you’re only buying things in their original form, meaning no pre-packaged salads or fruit bowls.

During your gut cleanse, you’ll want to focus on foods that are light and easy to digest, like bananas, apples, carrots and celery. And of course, lots and lots of water.


There are so many foods to eat on a cleanse. You just need to pay attention to what works for your body. As I’ve pointed out, the cleanse is merely a means to an end, and not an end in itself. Just use it as a tool to get started on the health journey that you’ve always wanted to pursue, and remember that food is really important for life, for your experience of life.

So don’t go overboard with fasting; it’s just another tool. Join our exclusive Facebook group for more tips and information on how to have a healthy, long life, while being surrounded by the most supportive group. See you there!

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