How to Heal Your Gut and Calm Inflammation — Starting in Just 7 Days
- Gerd Nerd Team
- Jun 6
- 4 min read
If you’re reading this, chances are your gut is trying to tell you something.
Maybe it’s been subtle — a little bloating after meals, occasional heartburn, fatigue you can’t quite explain.
Or maybe it’s louder — chronic reflux, intense bloating, IBS symptoms, or ongoing stomach pain that makes you anxious to eat.
Whatever brought you here, the bottom line is this: gut symptoms are not random — and they’re not normal.
The good news? You can absolutely start to calm gut inflammation and begin healing in just 7 days with the right foods, habits, and mindset.
That’s what this post will show you — and at the end, I’ll share a free 7-Day Gut Healing Meal Plan you can download to get started today.
Why Gut Inflammation Happens
Most of us aren’t taught how to take care of our gut — until it starts to scream for help.
Chronic gut inflammation happens for several reasons:
Poor diet — processed foods, sugar, inflammatory fats
Food sensitivities — gluten, dairy, processed oils, additives
Stress — your gut and nervous system are deeply connected
Gut imbalances — low stomach acid, bacterial overgrowth, poor motility
Medication use — frequent antibiotics, PPIs, NSAIDs
Poor sleep & lack of movement — which can slow digestion
Over time, these factors weaken the gut lining, disrupt digestion, and trigger symptoms like:
Acid reflux / heartburn
Bloating and gas
Stomach pain
Constipation or diarrhea
Food sensitivities
Fatigue and brain fog
Anxiety and mood swings
Why You Can Start Healing Quickly
While some gut issues take longer to fully resolve, you can absolutely begin reducing inflammation and symptoms in as little as one week.
Why?
Because the gut lining can repair itself faster than you think — but only if you remove the things that are irritating it and start feeding it what it needs.
In other words: you can create a better environment for healing almost immediately.
What You Should Focus On for 7 Days
If I could simplify gut healing to 3 key areas for the first 7 days, it would be this:
1️⃣ Remove inflammatory triggers
This is about lightening the load on your gut so it can begin to repair.
For 7 days, aim to avoid:
Gluten and processed grains
Dairy (if sensitive — many are)
Added sugars and artificial sweeteners
Fried and processed foods
Seed oils (canola, soybean, corn oil)
Alcohol
Excess caffeine
Carbonated beverages (if prone to reflux)
2️⃣ Add gut-healing foods
You don’t have to do an extreme cleanse or starve yourself — you just need to nourish your gut lining and reduce inflammation.
Great foods to include:
Cooked vegetables (easier to digest)
Wild-caught fish and quality proteins
Bone broth (rich in gut-healing amino acids)
Fermented foods (if tolerated — sauerkraut, coconut yogurt)
Berries
Healthy fats (olive oil, avocado, flaxseed, chia)
Squash, sweet potatoes, root vegetables
Hydrating fluids (filtered water, herbal teas)
3️⃣ Support digestion & stress reduction
Even the best foods won’t help if your body is in fight-or-flight mode.
For 7 days, prioritize:
Eating slowly and mindfully
Breathing deeply before meals (activates digestion)
Gentle movement (walking, yoga)
Quality sleep (gut healing happens at night)
Daily stress relief — this is where our guided meditations in the 14-Day Gut Reset can help
Common Questions
“Will I be hungry?”No — this isn’t about deprivation. The 7-Day Gut Healing Meal Plan is designed to be satisfying and nourishing.
“Do I have to eat perfectly?”No — progress over perfection. Even doing 70–80% of this well can make a huge difference.
“Will my reflux or bloating go away in 7 days?”Many people see improvement quickly, but healing takes time. The first 7 days help reduce the fire — continued support helps maintain progress.
“What about fiber?”You’ll naturally be getting gut-friendly fiber from vegetables, seeds, and fruits — no fiber supplements required.
Sample Day of Gut Healing Meals
Here’s a quick look at a sample day from the plan:
Breakfast: Oatmeal with chia, blueberries, and almond milkLunch: Grilled chicken + quinoa + steamed broccoli + olive oilSnack: Handful of walnutsDinner: Baked salmon + roasted sweet potatoes + spinach salad
Notice: simple, nourishing, and satisfying — not restrictive.
The Power of 7 Days
You might be surprised how much progress you can make in just one focused week:
✅ Less bloating
✅ More regular digestion
✅ Calmer reflux
✅ More energy
✅ Better sleep
✅ Clearer skin
Even more importantly — you’ll start building habits that set you up for longer-term gut healing.
Why the 14-Day Gut Reset Takes This Even Deeper
While the 7-Day plan is an amazing first step, many members of our free GERD Nerd Community go further by taking our 14-Day Gut Reset Course.
Here’s why it works so well:
✅ We walk you through a full 14-day guided process
✅ Each day includes simple, actionable steps you can follow
✅ You’ll get access to guided meditations that support gut-brain healing (a missing piece for many)
✅ The course includes downloadable tools you can keep forever — meal guides, trackers, and more
✅ It’s all inside the community — and it’s totally free to join
Ready to Start?
You don’t need a complicated cleanse. You don’t need expensive supplements.
You need simple, nourishing, gut-friendly meals — and the right mindset to support healing.
Your gut is ready to heal. You just have to give it the right environment.
See you inside,
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