Post-Summer Gut Reset: Why Detox Isn’t the Answer & What a Dietitian Recommends Instead

By Megan Gerber, RD


As summer swims to an end and routines start to reappear, I often start hearing things like:
 “I need to detox.”
 “Why am I so bloated all of a sudden?”
 “Ugh, time to get back on track…”

Here’s the deal: you don’t need a detox. You need replenishment. (Or as I like to say, a re-nourish-ment.)


Why Detox Culture Gets It Wrong

I get it…the post-vacay bloat, feeling puffy, tight clothes, sluggish digestion, it’s easy to assume that more restriction, less food, and a good ol’ juice cleanse is exactly what you need to “fix” it. But let’s flip the script.

Detoxing through restriction, cutting calories, or solely slurping juice will usually backfire. Most trendy “cleanses” actually deprive your body of the nutrients it needs to detoxify those extra cocktails you had this summer; specifically when thinking about liver detoxification. Your liver has two main steps when it detoxes. In Phase 2, it takes waste and changes it into a form your body can safely get rid of through sweat, poop, and pee. To do this, your body needs quality protein and other nutrients like antioxidants and minerals. Without those, the detox process can’t work well.

When you deprive your body of key nutrients, you can increase perceived stress, raise cortisol, and end up feeling more drained than when you started. Your body goes into “survival mode” and wants to hold on to resources like extra weight or bloat (think hibernation). A well supported body = one that can lose weight and heal.


Let Me Say That Again:

You need enough of the right things to lose weight, fix your gut, get rid of bloat, and keep your blood sugar steady. Without that, your body is just focused on surviving and living off of cortisol.

Most detox plans don’t teach you healthy habits that actually last. That’s why I believe in intentional consistency, not perfection, and not all-or-nothing cycles that leave you burnt out.

 

 

What Actually Works

Coming from an ABUNDANCE vs. a deprivation mindset, by focusing on what we’re adding in. Things like nutrient-rich food, minerals, rest, and daily rhythm. These are the things that gently support your body and help it get back on track for the long run.

So what does that actually look like? Check out my 7 steps 😊

 

 

💥 7 Gut-Loving Steps to Reset (Without Restriction)

  1. Hydrate Smarter: Water + Minerals = Real Hydration

    Instead of just guzzling water like it’s your job, focus on hydration that actually works. True hydration = water plus minerals. Your adrenals (stress glands) need a foundational trio every single day of quality sodium, potassium, and vitamin C to feel safe and supported.

Start your day with my gut-soothing mineral mocktail recipe:

  • ¼ tsp quality mineral salt

  • ⅓ cup inner leaf aloe juice + ½ cup filtered water

  • Juice of ½ fresh lime

This supports digestion, stress resilience, and yes, can help with bloating.

 

 

2. Sync with Your Gut Clock

You’ve probably heard of your circadian rhythm. It’s your body’s internal clock. It helps regulate when you feel hungry, tired, energized AND, when you poop.

When it’s out of sync, everything can feel off. Your gut has its own rhythm too, with patterns for digestion, gut repair, absorption, and bowel movements.

One of the best ways to support it daily that’ll help when you’re feeling off? Get outside first thing in the morning for 2–5 minutes of sunlight (no sunglasses). It helps reset your clock. Bonus: ground yourself by standing barefoot in the grass.

 

 

3. Eat To Nourish (Especially in the Morning)

Skipping breakfast to “reset” your gut? Nope. Your digestion needs food early in the day to support its circadian clock (see #2) and stimulate a 💩. Not to mention, eating first thing is one of the best ways we can manage higher stress levels as it sends a signal of safety to the body upon breaking our overnight fast.

Aim for a protein-forward, fiber-rich breakfast within 60 minutes of waking. One of my favorite gut-friendly combos:

  • A slice or two of gluten-free naturally fermented sourdough (hello, Bread SRSLY, I love their gum-free bread)

  • Avocado for healthy fats

  • Eggs or organic chicken sausage for protein

Bread SRSLY Gum-Free, Rice-Free Sourdough Pullman Loaf

 

4. Poop Like a Pro

The top cause of bloating I see in practice? Constipation—especially with travel.
 Daily poops are how your body completes the final elimination phase of liver detox.
 When you're not going, you're likely holding onto waste your body is trying to get rid of.

To poop better → Eat my Constipation Trifecta of Foods daily:

  • 2 kiwis

  • 1–2 Tbsp chia pudding

  • ½ cup cooked leafy greens (ie spinach, kale, chard)

This fiber-rich combo is magic and naturally supports daily BMs; you’re welcome.
 PS: My private podcast was created for constipated folks who are ready to finally poop daily with ease. Listen here

Meg with kiwis!

 

5. Support Your Liver the Right Way

Your liver is a detox MVP, but it requires fuel to do its job. As I mentioned above, a juice cleanse doesn’t help us finish the job fully when it comes to the work of the liver flushing out waste products.

💥 What to prioritize instead of juice cleanses:

  • Antioxidants: Think whole food forms like red/purple plants i.e. beets, blackberries, raspberries and sprouts or microgreens.

  • Quality protein: Grass-fed beef, venison, eggs, omega-3-rich fish like wild salmon or sardines.

My PSA: Plant-based proteins don’t cut it here; you absorb about 50% of plant-based protein vs. 90%-100% of animal protein. This is why I don’t recommend vegan detox diets (they typically don’t give your liver what it needs to fully support the detox process).

 

 

6. Eat Mindfully (Yes, It’s a Bloat Hack!)

No expensive enzyme supplement needed, just presence. Before your next meal:

  • Sit down

  • Get sensory: notice the smell or colors on your plate

  • Breathe: Take 3 deep belly breaths

This helps stimulate your vagus nerve to get you into ‘rest and digest mode’ and increases digestive juice output by 20% (we have the research to support it!). Think: better digestion, absorption, bowel movements and less bloat.

Meg practicing belly breaths before eating

 

7. Bring in the Bitters

Bitters are the unsung heroes of gut support. They enhance stomach acid, enzyme output, and bile flow which means less bloat, better digestion, smoother poops and a better ability to detox.

Favorite options:

  • Bitter foods: Arugula, radicchio, cacao, endive

  • Digestive bitters: I love my own brand, JÜJ—a functional and flavorful way to get bitters in before meals or mixed into a mocktail.
     Bonus: bitters help regulate blood sugar too.
     (As always, check with your doc before starting new supplements!)

 

 

Your Reset = Rooted in Nourishment, Not Punishment

A gut reset doesn’t have to mean green juice and deprivation.

Instead of:
 “I need to detox”
 Try:
 “I want to support my body with nourishment”

Whether it’s adding more minerals, eating a real breakfast, or choosing a gluten-free sourdough bread that won’t wreck your gut (Bread SRSLY fans, you know), the goal is to rewrite the script and give your body what it needs to thrive after a summer of fun.

 

 

References:
 Zhao E, Tait C, Minacapelli CD, Catalano C, Rustgi VK. Circadian Rhythms, the Gut Microbiome, and Metabolic Disorders. Gastro Hep Adv. 2022 Feb 3;1(1):93-105. doi:10.1016/j.gastha.2021.10.008. PMID: 39129932; PMCID: PMC11307590.

Lasschuijt MP, Mars M, de Graaf C, Smeets PAM. Endocrine Cephalic Phase Responses to Food Cues: A Systematic Review. Adv Nutr. 2020 Sep 1;11(5):1364-1383. doi:10.1093/advances/nmaa059. PMID: 32516803; PMCID: PMC7490153.

Rezaie P, Bitarafan V, Horowitz M, Feinle-Bisset C. Effects of Bitter Substances on GI Function, Energy Intake and Glycaemia—Do Preclinical Findings Translate to Outcomes in Humans? Nutrients. 2021 Apr 16;13(4):1317. doi:10.3390/nu13041317. PMID: 33923589; PMCID: PMC8072924.




Meg Gerber, RD, LD, IFNCP, CGN is a Functional Medicine Dietitian, Breathwork Teacher, and founder of Grounded Nourishment. She’s also the co-founder of JÜJ Digestive Bitters.
Meg helps women with chronic gut issues find lasting relief by going beyond food and supplements to uncover and address root causes. Her approach blends functional testing with nervous system support tools like breathwork, mindful eating, and EFT tapping; because true healing happens when the whole body is on board.
Her philosophy? We’re not just what we eat — we’re what we digest and absorb.

 

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