How To Reset Your Gut After Vacation

 

While a little R&R can be just what the doctor ordered, getaways aren’t always so good for the gut. Irregular eating schedules, overindulging, and higher-than-average alcohol consumption can throw the digestive tract into an inflamed, irritated state. Here’s how to get your tummy back on track:


1. Start with a Warm-Up

Getting off on the right foot is key to a post-vacay reset. Wake up your gut each morning with a mug of hot water with lemon, which will soothe any inflammation you may be experiencing. The water will help your system get back to a normal fluid balance, and potassium in the lemon will counteract excess sodium, helping to fight bloat. Incorporating a mild movement routine for your mornings – like a walk in the sunshine or a gentle yoga routine – will do wonders to aid your body in processing high-sodium intake.

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2. Focus on Prebiotics and Probiotics

If you’re trying to get your gut back in the game, it’s essential that you incorporate the right foods to support a healthy microbiome. Support growth for the microbes already living in your gut by giving them the kinds of foods they thrive on (prebiotic foods) and add more living microbes directly to your system by eating probiotic foods. Our suggestion on how to incorporate both? Ease back into eating with a bone broth green smoothie as your first meal of the day.

To get back in good gut health, try this nourishing cocktail of probiotics, prebiotics, and anti—inflammatory foods.

To get back in good gut health, try this nourishing cocktail of probiotics, prebiotics, and anti—inflammatory foods.

3. Hydrate, Hydrate, Hydrate

Water, broth, and decaffeinated tea are about to become your tummy’s new best friend. Upping your water intake has been shown to have a positive impact on the mucosal lining of the intestines. Another way to heighten your hydration is to snack on water-dense foods throughout the day, like celery, fruits, and cucumbers. 

4. Bring on the Fiber

Keep your digestive system moving by choosing fiber-rich foods like legumes, veggies, oats, bananas, berries, asparagus, and leeks. In addition to aiding in regular digestion, these foods will help you fight bloat and nausea.

Beautiful photo by  Laura Ponts  to help illustrate the types of fiber-rich foods your digestive system craves.

Beautiful photo by Laura Ponts to help illustrate the types of fiber-rich foods your digestive system craves.

What else do you do to get your health back on track after time away? Let us know in the comments below!