The idea: three days of warm, gentle, easy-to-digest food and steady hydration — a landing pad after travel and a break from the 95° heat outside. Nothing raw-heavy or hard to break down, nothing fried, no alcohol (already off the table here), caffeine light. Ginger, cumin, fennel and turmeric do the digestive work; mint, cucumber and coconut water do the cooling work.
This isn't a fast — it's three full meals a day, just lighter and warmer than usual. Mung dal is the throughline (it's the gentlest legume to digest) — it shows up as classic rice khichdi on Day 1, then as a rice-free soup by Day 3. Rice itself only appears once all week; the rest rotates through quinoa, oats, and cauliflower rice so it doesn't turn into a starch pile.
Hydration rhythm (all 3 days): a glass of warm water first thing on waking, before anything else. Sip — don't gulp large amounts at once, which can feel worse on an inflamed stomach. Room-temperature or warm over ice-cold; cold liquids can slow digestion right when you're trying to ease it. Coconut water once a day for electrolytes given the heat.
Hot water, a few thin slices of fresh ginger steeped 5 min, squeeze of lemon. Sip on waking, before breakfast.
🍼 Baby: skip — plain water or milk/formula as usual.
Peel and dice 2 apples + 2 pears, simmer with a splash of water and a cinnamon stick for 10–12 min until soft and jammy. No added sugar needed — the fruit sweetens itself. Spoon warm over coconut yogurt.
🍼 Baby: plain stewed fruit, mashed or in soft small pieces, no cinnamon stick pieces. Skip the coconut yogurt if dairy/coconut hasn't been introduced yet, or use a thin swipe if it has.
Cooked fruit is far gentler than raw when digestion is inflamed — the fiber is already broken down.
The Ayurvedic reset dish: split yellow mung dal + white rice, simmered soft with ginger, cumin seed, turmeric, and a pinch of hing (asafoetida) if you have it — no onion or garlic needed, which makes this easier on the gut than your usual dal. Instant Pot: 1 part rice + 1 part split mung dal (rinsed) + 4 parts water, ginger + cumin + turmeric stirred in, High Pressure 8 min, natural release. Loosen with hot water to a soft porridge consistency. Side of steamed zucchini ribbons with a squeeze of lemon.
🍼 Baby: this dish is already about as baby-friendly as it gets — pull a plain portion before any salt, mash to a smoother texture. Soft zucchini ribbons, chopped small.
Mung dal is the lightest legume to digest — lower in the compounds that cause bloating compared to other lentils/beans.
Cubed watermelon with torn mint leaves, chilled but not ice-cold. Coconut water alongside.
🍼 Baby: watermelon in soft small pieces or mashed — great cooling snack.
Poach cod (or tilapia) gently in a shallow pan of water with sliced ginger, a smashed garlic clove, and a squeeze of lemon — 8–10 min at a bare simmer, not a boil. Steam baby bok choy 3–4 min. Serve over quinoa (rinsed, 1 part quinoa : 1.75 parts water, 15 min simmer, fluff) instead of rice — just as soft, and lunch already covered the rice for today. Spoon a little of the poaching broth over the top.
🍼 Baby: plain flaked fish (check carefully for bones), quinoa cooked extra soft and mashed slightly, bok choy leaves chopped small and cooked very tender.
1 tsp each cumin and fennel seeds, steeped in hot water 5–8 min, strained. Classic digestive tea, sip warm.
🍼 Baby: skip.
Rolled oats simmered in water + a splash of coconut milk with a mashed ripe banana stirred in, a pinch of cinnamon and ginger — 8–10 min on low heat, stirring often, until creamy. A different grain from yesterday's rice; oats are just as gentle and cook faster than congee.
🍼 Baby: plain oat porridge with extra mashed banana stirred in, just a light dusting of cinnamon.
Red lentils simmer down fast (15–20 min, stovetop, no Instant Pot needed) with a little ginger and cumin — no tomato this round, keep it mild. Blend smooth with an immersion blender. Finish with lots of lemon juice and torn mint stirred in off the heat (mint added while hot goes flat).
🍼 Baby: plain lentil puree pulled before lemon/salt, thicker consistency works as a spoonable puree.
Blend cucumber, mint, a squeeze of lime, and cold water; strain if you want it smooth, or leave it pulpy. No added sugar — the cucumber carries it. Persian-style cooling drink, gentler than a vinegar-based sekanjabin while your stomach settles.
🍼 Baby: plain cucumber spears instead, or a few spoonfuls of the strained liquid.
Poach shrimp 2–3 min in barely-simmering water with a bay leaf and a few peppercorns — pull the second they turn pink, they overcook fast. Toss sliced cucumber with fresh dill, a little lemon juice and olive oil. Serve alongside cauliflower rice (grated or store-bought riced cauliflower, sautéed 5 min in a little olive oil) — keeps this dinner vegetable-forward and low-starch.
🍼 Baby: shrimp butterflied and cut small (introduce with awareness if new), cauliflower rice cooked very soft and mashed slightly, cucumber in small soft pieces without the dressing.
Hot water, a pinch of turmeric, a few slices of fresh ginger, squeeze of lemon. Sip slowly.
🍼 Baby: skip.
3 tbsp chia seeds + 1 cup coconut milk, stirred well and left overnight in the fridge (make this the night before). Top with soft ripe berries, lightly mashed.
🍼 Baby: a small amount is fine at this age — thin it with extra coconut milk or water for a smoother texture, mash berries well.
No cooking, no heavy fiber load, easy hydration from the soaked chia.
Same gentle mung dal base as Day 1's khichdi, but no rice this time and thinner in consistency — split mung dal simmered soft with ginger, cumin seed, turmeric, a pinch of hing, then a handful of chopped spinach folded in for the last 2 minutes. Same digestive ease, without a third round of rice this week.
🍼 Baby: same as Day 1's khichdi, just thinner — even easier to eat by spoon. Spinach chopped very fine.
Repeat from Day 1 — it's the easiest cooling snack in rotation this week. Coconut water alongside.
Bake cod at 375°F, 12–15 min, in a shallow pool of broth made from water, turmeric, ginger, and a little lemon. Steam a mix of soft vegetables (zucchini, carrots, green beans) alongside. Serve with a small side of quinoa, spoon broth over everything. No rice today at all — a gentle, warming close to the reset before easing back to normal meals tomorrow.
🍼 Baby: plain flaked fish, vegetables steamed very tender and chopped small, quinoa cooked soft.