The gut is much more than just a digestive organ – it influences our immune system, our mood, our energy , and even our skin. So it's no wonder that the topic of gut health is becoming increasingly important. If you feel like your gut is out of balance – whether due to stress, poor diet, antibiotics, or digestive problems – a short, gentle 7-day program can help relieve your gut, strengthen digestion, and rebuild your intestinal flora.
Here you will find a schedule suitable for everyday use – without starvation or extreme measures.
How the 7-day intestinal wellness program works
The program is based on three principles:
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Relieve intestinal strain through easily digestible, fiber-rich food
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Cleansing with natural aids such as psyllium or healing clay
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Building a healthy intestinal flora through probiotics and fermented foods
What you need:
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Psyllium husks (organic, ground or whole)
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Probiotic preparation (capsules or powder, e.g. with Lactobacillus paracasei )
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Healing clay or bentonite (optional, to bind toxins)
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Fermented foods (e.g. sauerkraut, kimchi, yogurt, kefir)
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Lots of still water or herbal tea
Day-by-day instructions
Day 1 – Reset & Preparation
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Light breakfast: oat flakes with apple, flaxseed, cinnamon
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Lunch: Steamed vegetables with millet
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Evening: vegetable broth or soup
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Drink at least 2–3 liters of still water or herbal tea
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Probiotic: take in the evening
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Psyllium husks: 1 teaspoon with 200 ml water (morning)
Goal: Start gently, eliminate sugar & wheat, stimulate digestion
Day 2 – Gut-friendly diet
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Breakfast: Porridge with berries and linseed oil
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Lunch: Lentil stew with turmeric
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Dinner: Oven-baked vegetables with brown rice
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1 teaspoon psyllium husks + plenty of water (morning)
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Probiotic (evening)
Tip: Eat consciously, chew slowly – this helps digestion enormously
Day 3 – Cleansing & Activation
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Add 1–2 teaspoons of healing clay or bentonite to a glass of water (morning)
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Fermented vegetables at every meal (e.g. 2 tablespoons of raw sauerkraut)
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Probiotic (evening)
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Psyllium husks (morning)
Exercise: 30 minutes of walking or yoga – exercise helps the intestines!
Day 4 – Build up intestinal flora
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Focus on prebiotic foods: chicory, artichokes, onions, leeks
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Include fermented foods (e.g. miso soup, kefir)
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Probiotic (morning or evening, as tolerated)
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Drink a lot!
Tip: Fennel or anise-caraway tea for flatulence
Day 5 – Gentle relief
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Today it can be less: for example, only 2-3 meals
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Breakfast: Green smoothie with spinach, apple, lemon, ginger
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Lunch: Steamed vegetables with quinoa
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Evening: Broth or light salad
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Probiotic & psyllium husks as usual
Mindfulness: Take your time, listen to your gut feeling
Day 6 – Stabilization
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Eat something richer, but gut-friendly
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Breakfast: Natural yogurt with inulin and berries
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Lunch: Sweet potato curry with chickpeas
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Dinner: Vegetable stir-fry with kimchi
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Healing clay when needed (e.g. when feeling full)
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Probiotic & Psyllium Husks
Day 7 – Integration & Review
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Pay special attention to how you feel today
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Repeat your favorite meals of the week
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Write down what made you feel good (emotionally too!)
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Last portion of probiotic & psyllium husks
Goal: Identify what you want to incorporate into your daily life – e.g., a daily yogurt, less sugar, more peace and quiet while eating.
Frequently Asked Questions (FAQ)
Do I have to go hungry?
No! It's not about starving yourself, but about conscious, gut-friendly nutrition.
What to do about flatulence?
Not uncommon! Drink fennel tea, exercise, and cut down on onions/cabbage if necessary.
Can I repeat the program?
Yes – ideal, for example, as a monthly ritual or in cases of noticeable imbalance.
Conclusion
A healthy gut is the key to greater well-being. With this 7-day gut wellness program, you can treat yourself to a break, relieve your digestive system, and restore balance to your stomach – all without radical measures.
Make it easy for yourself, stay mindful – and listen to your gut.
