We’ve all been there. A big weekend of celebrations, late nights, indulgent food, and a few extra drinks — and come Monday, your gut is feeling less than its best.
If you’re feeling sluggish, bloated, or just a little off, it is probably a sign your gut your gut could do with a healthy reset. The good news is that just a few simple steps can help bring back balance to your gut microbiome, boost digestion, and get you feeling lighter and fresher in no time.
Here’s your ultimate guide to giving your gut some much-needed TLC after a big weekend.
How Alcohol Impacts Your Gut
Alcohol can knock the delicate balance of our gut microbiome off track, leading to several uncomfortable symptoms:
Gut inflammation: Alcohol, processed foods, and poor sleep can irritate the gut lining and trigger inflammation.
Poor nutrient absorption: Inflammation can make it harder for your body to absorb key vitamins and minerals, leaving you feeling fatigued and rundown.
Bloating and gas: Heavy foods, alcohol, and sugar can feed the "bad" bacteria, causing uncomfortable bloating and excess gas.
Reflux and indigestion: Overeating and drinking can overwhelm your digestive system, leading to heartburn or a heavy, uncomfortable feeling.
Sluggish digestion: A disrupted gut can slow your body’s natural elimination process, leaving you feeling bloated, tired, and heavy.
Reset and feel Fresher
Fortunately, recognising these signs early means you can take action to support your gut and get back to feeling your best faster. With a few simple steps, you can help your body recover and set yourself up for a healthier week ahead.
Hydrate (But Make it Smart): Alcohol, salty foods, and late nights can leave you dehydrated, which affects not just your energy but your digestion as well. Start your gut reset with plenty of fluids — and we’re not just talking water. Pro tip- Add electrolytes, coconut water, or a pinch of natural sea salt to help replenish lost minerals. Herbal teas like ginger, peppermint, or chamomile can also soothe your digestive system while keeping you hydrated.
Try including Bitter Foods: Incorporate bitter foods like arugula, dandelion greens, or radicchio into your meals. Bitters can stimulate the production of digestive enzymes and bile, aiding in digestion and helping you feel less bloated.
Limit Caffeine: While it might be tempting to reach for coffee, this could make things worse as it can further dehydrate you. Opt for herbal teas or decaf options instead.
Load up on fibre-rich foods: After a weekend of processed foods, your gut bacteria are craving fibre. Fibre feeds the beneficial bacteria in your gut (aka your microbiome) and helps get things moving again. Focus on filling your plate with leafy greens, berries, oats, legumes, and colourful veggies like beetroot and carrots. Aim to eat a rainbow, your gut bugs love variety!
Prioritise Rest (For your gut and body): Your gut has its daily rhythm, and poor sleep can throw it completely out of balance. After a big weekend, prioritise early nights and good-quality sleep to allow your gut lining to heal and your microbiome to rebalance. Even one or two nights of deep, restorative sleep can make a big difference in digestion, mood, and energy levels.
Care+ Gut Nutrition: Mix Care+ Gut Nutrition powder into water or your favourite drink. With ingredients like inulin, green papaya fruit powder, and chamomile flower extract, it helps soothe the digestive system and promote gut health. The blend of prebiotics and postbiotics, such as Lactobacillus rhamnosus and Lactobacillus helveticus, can help with digestion and restore balance to your gut flora.
