The Gut Reset: 3 Foundational Steps to Support Your Digestive Health

By Dr. Shopana Ganpath, Internal Medicine | Glow Circle

In recent years, science has made one thing abundantly clear: gut health is central to total body wellness. From immunity and hormone regulation to mental clarity and energy levels, your digestive system plays a far more critical role than just breaking down food.

As an Internal Medicine physician, I’ve seen firsthand how chronic inflammation, fatigue, and even mood imbalances often stem from compromised gut function. The good news? You can take proactive steps to restore and maintain a healthier gut—and it starts with the simple but effective 3R Approach: Remove, Replace, Rebalance.

REMOVE: Eliminate Gut Disruptors

The first step toward gut healing is removing the common culprits that cause inflammation and disrupt the integrity of your digestive lining. These often include:

• Highly processed foods

• Refined sugars

• Artificial additives and preservatives

• Potential allergens like gluten, dairy, soy, or corn

These ingredients may seem harmless, but they can compromise gut lining integrity, increase permeability ("leaky gut"), and trigger chronic inflammation. Patients often report reduced bloating, clearer skin, and better energy after removing these stressors.

REPLACE: Replenish What’s Missing

Once irritants are removed, the focus shifts to restoring the essential nutrients your gut needs to heal and thrive. I often recommend incorporating:

• Vitamin D – crucial for immune modulation and gut barrier strength

• Omega-3 fatty acids – found in fatty fish or supplements to reduce inflammation

• L-Glutamine – an amino acid known to support intestinal wall regeneration

This phase is about nourishing and rebuilding the gut lining so it can better absorb nutrients and support whole-body health.

REBALANCE: Restore a Healthy Microbiome

The final phase involves rebalancing the gut flora—the trillions of bacteria living in your digestive tract. A well-balanced microbiome supports everything from digestion to mood regulation.

Add these foods to your daily routine:

• Probiotics – Found in yogurt, kefir, kimchi, sauerkraut

• Prebiotics – Found in garlic, onions, asparagus, bananas

You may also benefit from a high-quality probiotic supplement, especially after antibiotic use or periods of high stress.

Final Thoughts

Taking care of your gut is one of the most powerful steps you can take toward long-term wellness. By following the Remove–Replace–Rebalance strategy, you’re not just easing digestive symptoms—you’re supporting your immune system, mood, energy, and much more.

If you're unsure where to start or suspect deeper issues like food intolerances or leaky gut, a personalized consultation can make all the difference. At Glow Circle, we offer comprehensive gut health assessments and functional medicine plans tailored to your individual needs.

Ready to take the first step toward healing your gut?

📞 Book your consultation with our Internal Medicine provider today. Your gut will thank you.