Example meal schedule (for one day, repeated with minor variation)

Morning: Start with a cup of warm water with a few drops of lemon (not too much lemon if acid reflux, but a bit to stimulate appetite) or just warm plain water. Possibly followed by a soothing herbal tea like ginger-fennel tea (boil ginger and fennel seeds, maybe with a dash of honey). This helps clear any overnight bloating and primes digestion.

Breakfast: Something light and semi-solid. Perhaps soft rice porridge (kanji or congee) -- basically rice cooked with extra water into a thin gruel, a Pinch of salt or sugar as per taste. One can add a spoonful of dal water to it for protein or have it plain with a little ghee for lubrication of the gut. Another option: steamed idli (as it's fermented and soft) with no spicy chutney, maybe just eaten with a little yoghurt or a drizzle of honey (some people like sweet idli). If the person can handle a bit of fruit, stewed apple or applesauce (cooked apple with a Pinch of cinnamon) is a known remedy for loose motions and provides pectin to soothe the gut. So apple stew could accompany breakfast or be mid-morning. Essentially, breakfast should be bland: for example, oatmeal made with water, maybe a little milk if tolerated, and minimal sugar.

Mid-morning: Coconut water is excellent around 10-11 am. It's gentle, provides potassium and glucose, and is traditionally given during sickness for rehydration. Alternatively, buttermilk (a thin yoghurt drink with a Pinch of roasted cumin and rock salt) can be sipped — probiotics + hydration. Possibly a small banana if solid food is okay (ripe banana is part of BRAT for diarrhoea, as it's binding and rich in potassium).

Lunch: The star of this plan: Moong Dal Khichdi. This is typically made with a 1:2 ratio of yellow moong dal to rice (some use equal rice and dal), cooked till completely mushy. It's often seasoned only with a Pinch of turmeric and salt; maybe a tadka of a little ghee and cumin/hing after cooking. Serve warm. It's very easy on the stomach and gives protein and carbs. Optionally, one can include a small amount of diced carrot or lauki (bottle gourd) in the khichdi while cooking — those veggies become extremely soft fibre, which usually doesn't irritate (lauki is used in Ayurvedic diets for digestion). But if in doubt, plain khichdi with no veggies is safest. Serve plain yoghurt on the side (unless the person currently has diarrhoea, in which case sometimes dairy is temporarily avoided — though yoghurt's probiotics can still be beneficial if tolerated). A spoonful of homemade ghee on the khichdi can work as it's traditionally believed to rekindle the digestive fire (agni) without burdening — ghee in small amounts can help to heal of gut mucosa as well. The portion can be moderate — since it's easy to digest, they might manage a normal portion bowl.

Afternoon: Encourage rest; maybe a cup of warm cumin-coriander tea (just soak cumin and coriander seeds in hot water), which can reduce post-meal gas. If they feel hungry (some might if they were on very low intake before), a small snack like a rice cake or some arrowroot biscuits (which are famously given to the sick because they dissolve easily) could be given with tea.

Evening snack: Herbal tea (peppermint or chamomile for calming, or ginger if still bloated). Possibly steamed snacks like rava idli or dhokla if they want variety from khichdi — these are fermented and soft. Or a simple boiled potato with a Pinch of salt (potato is binding and gentle). But many times in a gut reset, one would skip an elaborate snack to let lunch digest and just hydrate with tea and maybe a glucose biscuit. It's flexible depending on a person's condition (if this plan is after overeating rather than illness, they might not be sick, just detoxing, in which case a small fruit or salad juice is fine).

Dinner: Khichdi or congee again, or curd rice. Curd rice is made by mixing cooked soft rice with yoghurt, thinning with a bit of water/milk, adding a tadka of mustard seeds, curry leaves, and hing — it's very soothing and a staple home remedy in South India for an upset stomach. Alternatively, a vegetable soup (like clear carrot soup or kaddu (pumpkin) soup pureed) plus a piece of soft bread or a few saltines. But often sticking to khichdi works best — maybe a different variety like sabudana khichdi (sago pearls with minimal spices) for a break, although sabudana is slightly heavy. Perhaps dalia (broken wheat) khichdi with moong dal for more fibre if constipation is a concern. The idea is an early, light dinner, easy to digest before bed. If the person is feeling better by day 3, one might introduce a thin chapati with a bland dal for dinner to start reintroducing a normal diet — but chapati can be fibrous, so not too early.

Bedtime: A cup of warm water or chamomile tea, or traditional ajwain (carom seed) water -- boiling ajwain in water and cooling it — helps prevent gas overnight. Avoid heavy milk at night in this reset phase, unless needed, because milk can sometimes ferment in the gut and cause bloating if digestion is weak (though warm milk with a Pinch of haldi might be okay if the person desires and tolerates dairy).

Through the week (3-7 days), one follows similar patterns. No raw salads (except maybe very soft ripe papaya or banana). No legumes except split mung (no rajma, chana, etc). No fried food. Low spice. And no caffeine or alcohol (except maybe a weak tea) because those can irritate the stomach lining.

Outcome by end of reset: The person's bloating and irregularity should subside. They may feel lighter (often a couple of pounds drop from water retention resolving and less food bulk). The gut microbiome gets a chance to rebalance, as we gave probiotics and minimal fermentable fibres that cause gas. After the reset, one should ease back into a normal diet, not jump straight to heavy stuff. For example, gradually add back whole grains, then raw veg, etc., observing tolerance.