Monday, January 30, 2023

3 Day Gut Cleanse Diet

Great Results Will Keep You Going

How to do the Plant Paradox 3-Day Cleanse

Once you see the results coming, youll be motivated to include your favorite healthy foods from the detox diet into your everyday eating habits. This alone will have a huge positive impact on your health in the long run.

For example, if you love eating a high-carb, high-sugar breakfast, youll never know the benefits of replacing this unhealthy breakfast with a green smoothie. A detox diet regime helps you understand and appreciate the positive changes to your body that come with eating unprocessed foods.

You Have Sugar Cravings

Eating a diet high in refined sugar and processed foods can feed the bad bacteria in your gut, boosting their numbers. This imbalance can lead to more sugar cravings as the bad bacteria thrive on sugar to live.

High levels of bad bacteria may see them feeding on your gut wall, causing molecules to leak through into the bloodstream, leading to inflammation in the body. Inflammation has been linked to most chronic diseases including cancer.

Whats Involved In A Gut Cleanse

A gut cleanse is essentially eating a clean diet of unprocessed, unrefined gut-friendly foods as well as some gut-friendly supplements. For more serious health complaints, commit to a four-to six-week cleanse, for general wellness opt for two weeks.

If you currently eating a high-sugar, low-vegetable diet, you may experience fatigue, a change in bowel motions, mental fogginess and skin eruptions. These symptoms tend to subside after three to five days.

A gut cleanse is essentially eating a clean diet of unprocessed, unrefined gut-friendly foods. Image: iStock.

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How Do I Prepare For Gut Cleanse

Preparation is very important as youre setting a plan to follow for detoxifying your gut. If you dont have a plan then, chances are, youre not going to stick to a detox routine. The first thing youll want to do to prepare for a detox routine is to separate yourself from whatever environmental toxins that you can control. Sometimes you cant control where you live and its air quality, but you can control other environmental toxin sources such as cigarette smoke. You should also start cutting down processed foods and sugars to prepare your body for a detox routine. When you cut down the number of toxins youre taking in, your body can process the toxins that are currently overloading your system so you can come in with a supplemental boost. Once youve prepared, then you can look at how to cleanse your colon.

How To Know If You Need A Gut Cleanse

Pin on Flat Belly Diet Plan

One typical candidate is anyone who has been on an antibiotic in their lifetime. Any single dose of antibiotic wipes our gut flora and takes six to 12 months for your body to bounce back. One of the most commonly prescribed antibiotics, Cipro, which is given for UTIs, changes your gut flora for as long as 12 months. It takes a year for your body to recover! Any woman who takes antibiotics and needs anti-fungal medication afterward tells me that her base foundation is already compromised.

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Does A Gut Reset Work

Oftentimes, 3-day gut resets involve adopting habits that are generally beneficial for human health. Eating a healthful, balanced diet and eliminating potentially harmful foods may help people feel better in a variety of ways.

However, scientists have not investigated whether a 3-day gut reset can permanently change a persons microbiome or create lasting health improvements.

Research has shown that short-term dietary changes do alter a persons gut flora. In a 2013 study , researchers found that bacteria responded rapidly to a sudden change to a plant-based diet.

This suggests that a 3-day gut reset may positively influence the microbiome during the diet. For lasting benefits, however, it may be necessary to implement longer-term changes to diet and lifestyle.

According to a , the Mediterranean diet can increase the amount and diversity of beneficial bacteria in the gut, whereas other types of diet may decrease it. The latter include:

  • the Western diet, or Standard American Diet
  • gluten-free diets

The Mediterranean diet includes many of the features of a gut reset, focusing on healthy fats, vegetables, and other sources of fiber. A 3-day gut reset may help a person transition to a diet that includes more of these foods.

If a person wants to try a 3-day gut reset, it is a good idea to plan ahead. Gut resets often require sudden and significant changes to the diet, so it can help if a person prepares by:

How Do I Know If I Need A Detox

Unhealthy living becomes a way of life for many people. However, your body is very intelligent and will send you signals that tell you that you need to reset your system. Important signs to look for are:

  • Constantly craving sugary and processed foods
  • Digestive discomfort, including gas, bloating, constipation or diarrhea
  • Fatigue and brain fog
  • Weight gain
  • Hormonal imbalances

While many of these symptoms may be due to medical reasons, a diet rich in processed foods is often the culprit. Its important to discuss with your doctor to rule out medical conditions related to these symptoms, and once you have the all-clear from your doctor, its time to change your diet.

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Have An Afternoon Tea

Drink a cup of dandelion root tea with your afternoon cucumber and almond snack. Trust me, this one is important. Dandelion can help improve digestion, and being properly hydrated is linked to everything from a healthy metabolism to energy and good skin health. If dandelion isnt your thing, go for green tea for an antioxidant and metabolic boost.

Strengthens The Digestive System

3 Day Flat Belly Detox Diet Plan | Beat Bloat and Inflammation

When you eat a mostly plant-based diet rich in fruits, veggies, whole grains, seeds, and nuts, youre restoring your guts delicate microbe balanced. A diet rich in sugar and processed foods leads to disrupted gut flora, resulting in a range of health problems such as digestive problems, skin and allergy issues, reduced immunity, and more. A detox diet promotes the growth of healthy bacteria in your gut, restoring overall health and well-being while improving your immune system.

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Best Detox Diet For Diabetics

Most quality detox diets will also help regulate your blood sugar, and could potentially help toward reversing diabetes.

So if you have type 2 diabetes and want to try a detox diet, you have a lot of good options. That said, we recommend going with something proven, and that is why we recommend the Blood Sugar Solution 10-Day Detox Diet by Dr. Mark Hyman.

Dr. Hyman published this plan back in 2014 and it has remained near the top of bestseller charts ever since. You will want to get the book in order to better understand how it all works and what to do. Perhaps you dont need to read all 352 pages to know what to do, but its worth at least skimming because he provides some interesting insights on how a detox will help you.

The book is not just for diabetics. Many of us have blood sugar levels that are out-of-whack and lead to weight gain and changes in mood and energy.

Best Foods To Cleanse Colon

For decades, a gut cleanse has been recommended by health practitioners to improve their patients health and well-being. One of the best things you can do is to keep your gut healthier by eating a well-balanced healthy diet. Here are the best foods to eat to cleanse your gut.

  • Psyllium Husk is used for treating constipation. It is a powerful seed that can really help in cleaning the gut.
  • Dark Green Leafy Vegetables According to Josh Axe, founder of Ancient Nutrition and DrAxe.com, to properly help cleanse the gut is to balance your flavors in your diet.
  • Probiotics adding a probiotic supplement may be a great way to improve health. It is often called helpful or good bacteria because they cleanse the gut for it to be healthy. Good gut health is important for keeping your system healthy.
  • Fruits eating high fiber fruit is one of the easiest ways to maintain good bacteria in the gut and improve digestive health.
  • Apple Cider Vinegar stimulates and improves digestion.
  • Turmeric Powder has great anti-inflammatory properties that can help with gut inflammation and permeability.
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    What Is A 3

    A 3-day juice cleanse is three days long detox diet where you consume only vegetable and fruit juices. You cannot consume any solid or processed food during this period. This radical diet is also known as a juice fast. It was started by Jay Kordich who wrote a bestseller on the subject, titled The Juicemans Power of Juicing. The book included juice recipes, which could help one lose weight, overcome fatigue, reduce your risk of many serious diseases, and relieve scores of common ailments.

    While his findings later came under question with many experts questioning the health impacts of a juice-based diet, there are some decided merits in following this diet for the short term. A UCLA study published in 2017 in Scientific Reports found that vegetable and fruit juices contain beneficial elements like polyphenols, oligosaccharides, and nitrate which may have a prebiotic-like effect. The 3-day juice-based diet altered the intestinal microbiota associated with weight loss. It also promoted the feeling of general well-being.

    A juice diet can be of different types:

    • With homemade juices or store-bought juices.
    • With juices or smoothies
    • With or without spices.

    A 3-day juice cleanse can rid aid weight loss. Photo Credit: Shutterstock

    Add More High Fiber Foods

    3 Day Flat Belly Detox By Doctor 0z To Lose 10 Pounds ...

    Adding additional high fiber foods to the diet can provide beneficial gut flora with more to eat. Examples of high fiber foods include:

    • raw vegetables and salads
    • ground flaxseeds
    • beans and lentils

    A sudden increase in fiber intake may cause temporary bloating or gas. If this occurs, it is best to follow the diet from day one instead.

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    The Bottom Line: Should We Use A Gut Cleanse Or Digestive System Cleanser

    There is not enough scientific evidence to support any of the gut cleanse remedies mentioned above. Some of the remedies can be dangerous or waste your money. Dietitians and nutritionists dont recommend a specific gut cleanse diet, but will advise on ways to increase the health of your gut that is tailored to you.

    How To Prepare Detox Water

    3 day cleanse to lose belly fat How to make detox water?

    While detoxing, you should drink detox water to increase the efficiency of the detox. We recommend that you make the detox water every day. You can add thyme or rosemary according to your taste:

    Ingredients

    Recipe

  • Add baking soda into the water and mix well.
  • Wash the lemon, lime, cucumber, and mint thoroughly. Separate the mint leaves. Chop the ginger into small pieces.
  • Transfer all the ingredients into the water and mix well
  • You can prepare your water in a jug or a glass bottle.
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    A Natural Colon Cleanse

    As our body is constantly detoxifying by itself, there are many foods that we should be consuming to help our colon cleanse naturally. Our diet plays a vital role in how effective our liver and kidneys function in removing toxins. If you are considering cleansing your gut, your body is already doing just that! But the question is, how well?

    While your body detoxifies itself, there are plenty of ways we can give our detoxification process a helping hand. If you have eaten a poor diet, then your body may be struggling to naturally cleanse. Here are a few ways to help boost your bodys natural cleansing.

    High-Fiber Foods

    G fiber is important to consume during your 7 day gut cleanse diet. It helps by regulating constipation, giving good bacteria a boost, and easing overactive bowels.

    Eating high-fiber foods can help promote a healthy colon while helping gut bacteria. G fiber can be found in many foods such as fruits, vegetables, seeds, nuts, and much more.

    Herbal Tea

    Herbal tea is a not only great for a mid-morning or afternoon pick-me-up, but it may also help digestive health. Try introducing up to three cups of herbal tea a day, however, limit any laxative herbal teas to once a day.

    Laxative herbs:

    • Slippery Elm
    • Aloe Vera

    While laxative herbal teas may help symptoms of constipation, it can cause harm if consumed too much. Good herbs to consume in herbal teas include ginger, cayenne pepper, and garlic, as they help to remove bad bacteria.

    Gut Cleanse Detox Foods

    • Processed Meats

    The Best Way To Do A Detox Diet According To Nutritionists

    3 DAY DETOX DIET

    Many people find cleanses and detoxes appealing as a way to reaffirm a commitment to healthy eating. While I certainly understand the desire dial down cravings for sweets and processed foods and create a pathway toward eating well over the long haul, the trouble I see with juicing and other similar cleanses is that too often, they leave people hangry, sluggish and distracted by constant thoughts of food. Cleansing can also lead to unwanted issues, like constipation and bloating .

    If you want to reboot your diet without the unnecessary restriction and potential downsides that comes with detoxes and cleanses, clean up your eating with these nutritionist-approved tips instead.

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    Best Supplements To Improve Gut Health

    The gut plays an important role in your health because it controls the digestion of all nutrients you need to be healthy and improve performance. An imbalance of microbes in the intestine can cause weight gain, high blood sugar, high cholesterol, and other disorders. In a healthy gut, the intestines are resistant to harmful substances that leak through the intestinal wall and into the bloodstream causing leaky gut syndrome. Leaky gut syndrome has been associated with several chronic conditions such as:

    • Mental health conditions
    • Food sensitivities
    • Autoimmune conditions

    If you have leaky gut syndrome, there are many supplements as well as other options that may help you feel better. Gut health supplements are used to ensure good digestion, prevent stomach discomfort and support good gut bacteria. So, what are these best supplements for good gut health?

    There are many supplements that support your digestive health, here are the most beneficial gut supplements in the market:

    How To Keep Your Gut Healthy

    You dont need expensive supplement or fancy diets to keep your gut healthy, there are a few simple steps that can help to keep your gut healthy.

    Below are ways which can help to keep your gut healthy:

  • Ensure you are having enough fibre everyday.

    Aiming for 30g of fibre per day. Most of the UK population are not meeting fibre recommendations so aim to make small sustainable changes to your diet to increase your fibre intake.

  • Include wholegrain versions of foods such as cereal, pasta, bread and rice.

    Ways to increase fibre includes using wholegrain, brown, seeded versions of starchy carbohydrate foods.

  • Increase the amount of veg and fruit you have in your diet.

    Aiming for at least 5 different vegetables or fruit per day. Try to include at least 2 different vegetables with meals and fruit snacks. Check out some great ideas from guest writer Harpreet Sohal.

  • Try to limit fizzy drinks and rich or fatty foods

    such as chips, fast food, pizza, creamy sauces cake, biscuits, processed meats such as sausages and deli meats.

  • Drink plenty of water

    aim for about 8-10 x 200ml glasses/day

  • Keep up with your physical activity

    aim for a total of 150 minutes of activity every week

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    Breakfast: Green Smoothie With Mint And Blueberries

    Pour yourself a mug of hot water with lemon juice to start the day, and then whip up one of Pedre’s green smoothies. “What I love about smoothies is they are quick and easy to make, and you can put so much in a smoothie so that it is packed with nutrients. It’s like you’re drinking your vitamins for the day,” he says.

    A smoothie is an ideal way to start a gut cleanse because it doesn’t weigh on your digestive system. “It’s doing the work of digestion for you! By making fruit and vegetables small, it’s easier for your body to absorb and break them down,” he says. “In the morning, this is really helpful.”

    Sarah Coghill / StockFood

    2 cups almond milk 2 scoops of your favorite hypo-allergenic protein powder1 cup blueberries1 tbsp. of sprouted or roasted almond butter2 cups spinach1/2 cup mint leaves

    What To Do When You Want A Snack

    Simple 3 Day Detox Cleanse Thatâs Effective

    Of course, while on the cleanse, youll crave snacks.

    I love munching on romaine lettuce boats with guacamole or a half-avocado. Just drizzle a little lemon juice and olive oil on top! And nuts like chestnuts, pine nuts, brazil nuts, macadamia nuts, walnuts, pecans, pistachios, and hazelnuts are always great to tide you over until lunch or dinner.

    You could also check out my post on how to stop food cravings naturally!

    Also, munch on olives of any kind whenever you like especially if you want to jump-start those anti-inflammatory effects.3

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    What Are The Symptoms Of An Unhealthy Gut

    There are a number of symptoms you should look out for that indicate its time for a digestive cleanse.Brain fog is a symptom associated with many different medical conditions. Brain fog can leave you feeling confused, forgetful, or even disoriented. If youve already spoken with a healthcare professional about brain fog but have no underlying medical conditions, then it might be time for a gut cleanse. Fatigue is also another symptom that could be symptomatic of a range of different medical conditions.

    Fatigue can leave you feeling lethargic with a lack of energy no matter what you do.

    Again, running tests with a healthcare professional is suggested, but if you still find yourself fatigued, then you should look into a gut cleanse.It should go without saying but constant bloating should be an obvious sign that you have distress in your gut. Occasional bloating from time to time is normal, depending on your diet, but if youre feeling bloated all the time, then you should seek counsel with a doctor first since bloating is symptomatic of different medical conditions.

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