Everything You Need for a Successful 3-Day Gut Cleanse at Home
Feeling sluggish, bloated, or just not quite yourself? Your gut might be calling for a reset.
A 3-day gut cleanse at home aims to improve digestion, reduce bloating and restore balance to your body; no extreme detoxes required. Backed by science, this gentle approach focuses on whole foods, fibre, prebiotics, probiotics and simple daily habits that give your gut the love it deserves.
A healthy gut microbiome supports your mood, energy levels, immune system, mental health and digestion. Good gut bacteria also play a significant role in producing key brain chemicals, with 90 per cent of the body's serotonin made in the digestive tract. But when things are out of balance, it can lead to inflammation and leave you feeling tired and low.
We’ll explore how to do a 3-day gut cleanse at home, what foods to eat, how to structure a gut cleanse meal plan, and whether options, like a gut cleanse involving juice or herbal teas, can really help.
What is a 3-day gut cleanse?
A 3-day gut cleanse is a short, food-based reset designed to support your digestive system by helping beneficial gut bacteria thrive in your large intestine.
Unlike extreme fad diets, detoxes, or juice-only cleanses, this approach focuses on nourishing your body with prebiotics, probiotics and fibre-rich foods that promote balance in your gut microbiome. That being said, there currently isn’t much evidence yet that the 3-day cleanse has any long-term health benefits.
Your gut is home to over 100 trillion microbes that are completely unique to each individual and influence everything from nutrient absorption and inflammation to immune function and mood regulation. However, not all gut bacteria are good, and when they're out of balance, you might experience symptoms of an unhealthy gut that include bloating, sluggish digestion, or low energy.
A gut cleanse helps restore harmony by cutting out inflammatory ultra-processed foods, reducing sugar and irritants and focusing on meals that fuel the good bacteria.
By helping you flush out harmful toxins, a 3-day gut cleanse, when done right, can restore balance to your gut microbiome and even boost energy levels and focus. It's a gentle way to give your system a break with real food and smart habits that support your health from the inside out.
What should you eat on a 3-day cleanse?
The goal of a 3-day gut cleanse at home is to feed the good bacteria in your gut while giving your digestive system a break from ultra-processed and inflammatory foods. That means focusing on whole, nutrient-dense ingredients rich in fibre, prebiotics and probiotics—the building blocks of a healthy microbiome.
Here are some gut-friendly foods to include during your cleanse:
- - Prebiotic-rich vegetables: Garlic, onions, leeks, asparagus and artichokes feed beneficial gut bacteria and help them flourish.
- - Fermented foods: Yoghurt, kefir, sauerkraut, kimchi and miso are high in probiotics, which introduce healthy bacteria directly into your digestive tract.
- - Fibre-packed fruit: Apples, bananas, berries, and pears help support regular digestion and keep things moving, while bananas are beneficial for soothing the gut and restoring balance.
- - Whole grains: Oats, quinoa, brown rice and buckwheat are gentle on the stomach and full of fibre that feeds your gut microbes.
- - Leafy greens and colourful vegetables: Spinach, kale, broccoli and beetroot offer antioxidants, fibre and anti-inflammatory properties.
- - Legumes: Lentils, chickpeas and beans are excellent sources of prebiotic fibre and plant-based protein.
- - Healthy fats: Avocados, extra virgin olive oil, oily fish and nuts support gut lining health and help reduce inflammation.
- - Herbal teas: Drinking herbal teas, like peppermint, ginger, and fennel, can soothe bloating and aid digestion.
- - Plenty of water: Staying hydrated helps flush waste and supports healthy bowel movements throughout your cleanse.
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How to do a 3-day gut cleanse at home
A 3-day gut cleanse at home is a simple and natural way to support digestion, nourish your gut microbiome, reduce bloating and help your body feel lighter and more energised.
We’ll walk you through how to prepare, what to expect and offer a structured 3-day gut cleanse meal planfilled with probiotic, prebiotic and fibre-rich foods to help your gut thrive.
Preparing for a 3-day gut cleanse at home
Before you begin, it’s a good idea to ease your body into the reset. Start by gradually reducing your intake of:
- - Processed foods (like packaged snacks and refined carbs)
- - Added sugars
- - Caffeine
- - Alcohol
This helps reduce potential withdrawal symptoms like headaches or cravings during the cleanse.
Plan your meals for the next 3 days and stock your kitchen with gut-friendly staples: fresh vegetables, fruit, legumes, fermented foods (like kimchi or sauerkraut), whole grains, herbal teas and lots of water. You’ll also want to have healthy fats on hand, like olive oil, nuts and avocado.
Make and freeze your meals ahead of time and set aside plenty of time for daily exercise and rest. Last but not least, set realistic goals. This 3-day cleanse isn’t about rapid weight loss. It’s a short reset to support gut health and improve your overall sense of well-being. You might feel more energised, less bloated, and experience improved focus or mood—all signs your gut is getting what it needs.
3-day gut cleanse meal plan
Each day of the cleanse focuses on nourishing the gut with whole foods and hydration. You’ll enjoy three balanced meals and optional snacks, along with plenty of water and herbal teas to keep digestion moving and inflammation at bay.
Day 1
Focus: Begin reducing inflammation and feeding your gut with gentle, nutrient-dense meals.
Breakfast:
Oats made with almond milk, topped with banana, chia seeds and a spoonful of almond butter.
Why it works: It provides fibre, healthy fats and prebiotics to start feeding good bacteria.
Snack:
Cucumber slices and hummus
Why it works: Hydrating and rich in plant-based fibre to support digestion.
Lunch:
Quinoa salad with spinach, chickpeas, avocado and a drizzle of olive oil and lemon
Why it works: Combines fibre, plant protein and healthy fats to nourish the gut lining.
Snack (optional):
A small handful of unsalted almonds and an apple
Why it works: Apples are a great source of prebiotic fibre (pectin) to support good bacteria.
Dinner:
Grilled salmon with steamed broccoli and sweet potato
Why it works: Omega-3 fats help reduce inflammation, while the fibre aids digestion.
Drink throughout the day:
Water, ginger tea and peppermint tea
Day 2
Focus: To build on Day 1 by adding fermented foods and more colourful plant-based meals.
Breakfast:
Smoothie with kefir, frozen berries, spinach, chia seeds and flaxseed
Why it works: Delivers probiotics, antioxidants and fibre in one gut-friendly blend.
Snack:
Carrot sticks with guacamole
Why it works:
Packed with fibre, healthy fats and antioxidants.
Lunch:
Lentil and vegetable soup with a side of sauerkraut
Why it works: Lentils provide plant protein and fibre, while sauerkraut adds probiotics.
Snack (optional):
Unsweetened coconut yoghurt with blueberries and a sprinkle of hemp seeds
Why it works: A creamy, probiotic-rich snack to support digestion.
Dinner:
Brown rice with stir-fried tofu, kale, red pepper and sesame oil
Why it works
A colourful bowl full of prebiotic veggies, plant protein and healthy fats.
Drink throughout the day:
Water, fennel tea or warm water with lemon
Day 3
Focus: To support microbial diversity with a wide range of prebiotic foods and fibre.
Breakfast:
Overnight oats with ground flaxseed, apple slices, cinnamon and pumpkin seeds
Why it works:
A gut-friendly fibre bomb to kickstart the day.
Snack:
Celery and almond butter
Why it works:Crunchy, satisfying and full of prebiotic fibre and healthy fats.
Lunch:
Roasted vegetable bowl with quinoa, beetroot, carrots, chickpeas and tahini dressing
Why it works: Packed with fibre, antioxidants and plant-based protein.
Snack (optional):
Protein shake with almond milk, banana and cinnamon
Why it works: Easy to digest and supports muscle recovery and blood sugar balance.
Dinner:
Baked cod or tempeh with sautéed greens and mashed cauliflower
Why it works: Light, anti-inflammatory and rich in nutrients that help the gut wind down.
Drink throughout the day:
Water, chamomile tea or turmeric tea
Top tips to cleanse your stomach in 3 days
To get the most out of your 3-day gut cleanse at home, a little planning and a few smart habits can go a long way.
Tips for a successful 3-day gut cleanse
- - Stay well hydrated: Aim for at least 6-8 cups or glasses of water per day. If you don't like drinking plain water, herbal teas, like peppermint and ginger, are a great alternative and help soothe digestion and reduce bloating.
- - Chew slowly and eat mindfully: Eating meals slowly helps your body better absorb nutrients and prevents overeating.
- - Keep meals simple and balanced: Focus on whole foods with fibre, healthy fats and plant-based proteins. Overcomplicating your meals can stress the gut.
- - Move gently: Staying active with light walks, stretching, or yoga can stimulate digestion and help ease bloating without overexertion.
Common mistakes to avoid
- - Drastically cutting calories: Malnutrition from undereating can slow digestion and leave you feeling fatigued and undernourished.
- - Eating too much fibre too quickly: Fibre is essential to a healthy gut. However, suddenly ramping it up can cause gas, bloating, or discomfort. If you're not used to a high-fibre diet, increase your intake gradually.
- - Relying solely on juices or detox drinks: Liquid-only diets often lack the fibre and variety your gut bacteria need to thrive.
- - Skipping meals: Skipping meals can lead to fluctuations in blood sugar levels and reduce the effectiveness of your reset, with just one skipped meal resulting in notable changes to the gut microbiome within just 24 hours.
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Are there any risks of a 3-day gut cleanse?
A 3-day gut cleanse is generally safe when focused on whole, fibre-rich foods—but there are a few things to watch out for. Going too low in calories or dramatically increasing fibre overnight can cause bloating, fatigue, or digestive discomfort. Cleanses that rely solely on juices or extreme detox products may lack essential nutrients and, in some cases, pose health risks.
To avoid issues, stick to balanced meals, stay hydrated and listen to your body. If you have a medical condition or take medication, it’s best to speak with a healthcare professional before starting any cleanse.
Supporting gut health beyond the cleanse
A 3-day gut cleanse is a great reset, but real results come from building lasting habits that support your microbiome every day. Here’s how to keep your gut in top shape long after the cleanse ends:
- - Eat a wide variety of plant-based foods: Diversity in fruits, vegetables, legumes, whole grains, nuts and seeds encourages a more balanced and resilient gut microbiome.
- - Limit UPFS: Ultra-processed foods and artificial sweeteners can disrupt gut bacteria and increase inflammation over time.
- - Include prebiotics and probiotics regularly: Add fermented foods like yoghurt, kimchi and sauerkraut, along with fibre-rich veg like leeks, onions and bananas.
- - Prioritise sleep: Rest is essential for gut repair. Aim for 7–9 hours of quality sleep each night.
- - Manage stress: Your gut and brain are deeply connected. Deep breathing, journaling, or meditation can support both mood and digestion.
If you want to keep things simple, Frive’s gut-friendly meal plans take the guesswork out of eating well. All of our meals are cooked with whole ingredients and designed to support digestion for a happy gut.
“The meals from Frive not only taste great but are so much healthier than ready meals from supermarkets. I feel much better, I'm eating better, and it really helped my gut with all the issues I have.”
Rest and feel your best in just 3 days
A 3-day gut cleanse at home is a gentle, effective way to reset your digestion and give your gut the support it needs to thrive. Eating more fibre-rich foods, adding prebiotics and probiotics and staying well hydrated can help you feel lighter, more energised and clearer-headed, often in just a few days.
Looking for a stress-free way to eat well and feel better long after your cleanse? Explore Frive’s gut-friendly meal plans, crafted by chefs and designed to support your body from the inside out.
FAQs
How to cleanse your gut daily
You can support gut health daily by eating a variety of fibre-rich foods (like fruits, vegetables, legumes and whole grains), drinking plenty of water, limiting ultra-processed foods and incorporating fermented foods like yoghurt or kimchi. Staying active and regularly exercising alongside managing stress also play a key role in maintaining a balanced gut.
What is the best drink to flush your stomach?
Warm water with lemon is a simple, natural option that can help stimulate digestion. Herbal teas like ginger, peppermint, marshmallow root and dandelion root are also known to support digestion and reduce bloating.
How to flush bowels quickly
To relieve occasional constipation, drink more water, eat high-fibre foods and try natural laxatives like prunes or psyllium husk. Regular, gentle exercise, like walking, cycling, yoga and swimming, can also help stimulate bowel movements and even prevent constipation.
