More Tips For Your Natural Gut Cleanse
- You may have two snacks a day, one after breakfast and one after lunch, but do so in moderation.
- Exercise is also good for the gut, but during the cleanse, choose low-impact options such as yoga.
- Mix and match the options above to excite your meal plan for the next 7 days and be creative.
- You may also add fish oil capsules and aloe vera to your list of supplements.
- Eat fermented foods such as kimchi and sauerkraut as appetizers, side dishes, or toppings for your salads.
Dont forget: finish your day off with a good night sleep. Aim to get over eight hours of uninterrupted sleep, where possible. A long sleep every night will help your overall health, giving your body the rest it needs, and boosting your gut reset diet.
Here’s BIOHM avocado egg boats recipe for healthy gut health from BIOHM Health:
You can do the 7-day gut cleanse diet anytime, but make sure you do it with the approval and guidance of your doctor. The information above should help teach you how to cleanse your gut. This way, you can be proactive in taking care of your health, especially if you feel your digestive system is already out of balance.
What are your favorite gut cleanse recipes? Share them in the comments section below!Up Next:
How To Detox Your Gut Naturally
The best way to keep your gut running optimally is to eat the way nature intended. Our gut evolved over millions of years to eat natural, whole foods. Theres also growing evidence that were not designed to eat all day like many of us do. Giving your gut a break by not eating for a portion of the day could be a good idea .
The best colon cleanse is a natural colon cleanse: the one your colon performs on its own when it has the right tools to work with. However, many of us today start off at a disadvantage just by living in a modern environment with all its stressors, pollution and empty foods. If youre constipated or suffering with other gut issues, you might need more than a good diet.Back to top
Cleanse Your Gut With Cymbiotika
As you can see, cleansing your gut is a simple process. You just have to nourish your body with hydrating, fiber-rich foods.If you want a healthy gut, Cymbiotika’s gut health supplements can help. Our delicious ReGenesis probiotic formula contains Lactobacillus Rhamnosus. This beneficial bacteria is one of the most well-researched probiotics on the market. It may offer you relief from IBS symptoms, like bloating, stomach pain, and irregular bowel movements.At Cymbiotika, all of our exceptional products are organic, vegan, and made from the highest quality ingredients. By choosing Cymbiotika, youll be giving your body the very best.
1. NCBI. Gut Bacteria in Health and Disease.
2. Mayo Clinic. Digestion: How long does it take?
3. USDA. Dark Green Leafy Vegetables.
4. NCBI. Health Benefits of Fruits and Vegetables.
5. NCBI. Closer to clarity on the effect of lipid consumption on fat-soluble vitamin and carotenoid absorption: do we need to close in further?
6. NCBI. Prevention and Treatment of Flatulence From a Traditional Persian Medicine Perspective.
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Is Your Gut Struggling
Your intestines have a barrier from beginning to end called your gut epithelium. Under normal circumstances, it does a great job of detoxifying.
Made up of a layer of cells, connected to each other by tight junctions, this wall prevents proteins and other substances escaping from your gut into your bloodstream. When this happens, its known as intestinal permeability, or leaky gut
Leaky gut isnt the same as dysbiosiswhich is an imbalance of the microbes in your gutbut theyre definitely partners in crime. At the moment, we dont know if one happens before the other or they happen at the same time.
Leaky gut and dysbiosis are associated with many health conditions:
- Mental illness
Autoimmune conditionswhere the bodys immune system mistakenly attacks healthy cells in the bodyare on the rise, with some increasing by as much as nine per cent per year.
Researchers have found connections between the following autoimmune disorders and leaky gut:
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.
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A New Take On A Gut Cleanse: Balance Is Best
Instead of thinking about cleaning out your gut, you should think about balancing your gut.
More specifically, balancing your gut microbiome the collection of bacteria, viruses, and yeasts living in your intestines.
It might be strange to realize that youve got a whole bunch of critters living in your gut, but these little guys are actually incredibly important in not only the function of your gut, but also in how well the rest of your body functions, too!
There are good and bad bacteria that live in your gut and you want the good to outweigh the bad.
But sometimes, the bad start to overgrow or your numbers of good bacteria dwindle.
When this happens, you have an imbalanced gut microbiome .
So heres our new take on gut cleanses: instead of focusing on cleansing, we should focus on balancing those good and bad bacteria.
Eat One Of Your Juice Ingredients In Its Whole Form
Use this as an opportunity to continue the practice of having foods you dont normally eat.
The skin of fruits and vegetables are loaded with its own set of nutrients so eating the entire food can help bring even more variety and nutrition into your diet.
Pick one of the fruits of veggies from your fave juice and find a way to eat that in its whole form. Try to pick a fruit or veggie that isnt a regular part of your diet.
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Dandelion Greens: An Edible Weed That Is Great For Your Gut
This super healthy green is GREAT for your gut. Dandelion greens are full of minerals, improve blood lipids, and they are rich in inulin, a particular prebiotic fiber that boosts your guts production of healthy, good-for-you bacteria, like bifidobacteria.
David Perlmutter, MD, : Boosting bifidobacteria has a number of benefits including helping to reduce the population of potentially damaging bacteria, enhancing bowel movements, and actually helping boost immune function.
They can be bitter. But Dr. Perlmutter recommends sauteeing them with onions or drinking them as tea. You can also use them in soups and salads.
How Does The Stomach Cleanse Work
The ingredients in the stomach cleanse drink work together in synergy to detox your stomach and intestines naturally:
- Apple cider vinegar on its raw unfiltered unpasteurized form also known as apple cider vinegar with mother, has naturally occurring acids and good bacteria that can promote healthy digestion and gut health. Many people who consume apple cider vinegar on an empty stomach report more bowel movements and better digestion.
- Lemon juice is well known for its cleansing and detoxification properties, and is included in many stomach cleanse and body detox drinks. Lemon juice was suggested by research to have a protective effect on the liver by reducing the levels of serum ALT and AST liver enzymes as well as triacylglycerol and lipid peroxidation in the liver .
- Oxy-Powder as its name suggests releases oxygen in the entire digestive tract and intestines to soften and loosen dry and hard compacted fecal matter and waste buildup so they can be flushed out naturally by the body through normal bowel movements. Overtime this waste buildup becomes drier and harder and sticks to the colon wall to a point the body cant eliminate it through normal bowel movements. The released oxygen loosens this toxic waste, so that the body can easily eliminate it.
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What Do You Eat On A Gut Cleanse
As weve seen, the best way to cleanse your gut is to eat nutritious whole foods that support your bodys natural detox processes. Detoxification is made up of many, staggeringly complex biochemical processes, but its fair to say that the liver plays the leading role.
So bulk up on the foods your liver will love:
1. AvocadosAvocados contain glutathione, which protects liver cells against oxidation and helps to get rid of heavy metals like mercury .
2. SpinachSpinach is full of inorganic nitrate, which has been found to reduce the buildup of fat in the liver .
3. TomatoesThe lycopene in tomatoes protects the liver from free radical damage. Tomato sauce, tomato paste and even ketchup contain high levels of lycopene .
4. BeetrootBeetroot contains a group of phytonutrients called betalains that support phase 2 detoxification in the liver .
5. CarrotsCarrots are very high in flavonoids and liver-supporting beta-carotene, as well as vitamin A which helps to prevent liver disease .
6. AsparagusResearch has shown that asparagus can actually reduce alcohol toxicity and helps to break down other toxins in the liver .
7. Green leafy vegetablesHigh amounts of chlorophyll in dark leafy greens like kale triggers the liver to eliminate toxins .
9. ApplesThe pectin in apples helps our guts sweep toxins away, which in turn helps the liver manage its own load of toxins .
Are There Any Side Effects Associated With A Colon Cleanse
A colon cleanse should only be performed with your doctors knowledge and approval. While most of the side effects are related to discomfort, such as gas, cramping, constipation, diarrhea and nausea, some of them can be more dangerous. It is possible to deplete your beneficial gut flora during a colon cleanse, so it is important to include probiotics to help maintain or rebuild that flora. Even more serious, a colon cleanse may cause dehydration, leading to excessive thirst, tiredness, dizziness, confusion or an electrolyte imbalance.
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The Best Foods To Cleanse Your Gut
Gut health is receiving a lot of attention recently, and with good reason. Professor Alessio Fasano is a famous pediatric gastroenterologist. He is well known for saying What happens in the gut doesnt stay in the gut. Problems in your gastrointestinal tract can have far-reaching consequences elsewhere in your body. Gut problems can contribute to or be the sole cause of a number of health problems and symptoms.
Therefore you want good gut health. A lot of things can go wrong in the digestive tract. Too much sugar or alcohol can encourage the growth of harmful gut bugs. Even stress can promote the wrong gut bugs, kill off good bugs and create a leaky gut. Bouts of gastroenteritis or food poisoning can cause long term problems with gut bugs. Of course, antibiotics can kill off friendly gut bugs and encourage fungal overgrowth.
Sometimes, despite trying to do all the right things, you can end up with some digestive problems that compromise your health. The following foods will help to keep your gut healthy:
Find Ways To Improve Your Sleep
This might feel frustrating because, as we mentioned above, poor sleep is a symptom of gut problems. But that makes it even more important to get your sleep on track. If you dont youre in for an endless cycle.
You can counteract your sleep disturbances by making lifestyle changes.
Get on a regular sleep schedule and stick with it on work days as well as your days off. Eventually, your body will get on schedule.
You can also cut out any caffeine after mid-afternoon. Turn off all your screens an hour before bedtime. This is also a good time to try some stress reduction before bed, like meditation.
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Perhaps We Should Think Of A Detox As More Of A Metaphor For Shedding Your Old Habits
But the idea of detox is something many find appealing. If it feels good to punish yourself to compensate for your over-indulgence, maybe its your sins rather than your toxins that youre keen to wash away. But if you can hack it, its possible that psychologically, a detox could provide a new start a break between your old habits and the new ones youd like to acquire. However, you need to have a plan for what happens next or your old habits will return.
Perhaps we should think of a detox as more of a metaphor for shedding your old habits, rather than something that flushes impurities from your gut and your organs. Your body is constantly detoxing itself without special teas, juices or diets.
But you can help it to do its job by eating a healthily diet, drinking water, taking regular exercise and getting the sleep you need.
DisclaimerAll content within this column is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. The BBC is not responsible or liable for any diagnosis made by a user based on the content of this site. The BBC is not liable for the contents of any external internet sites listed, nor does it endorse any commercial product or service mentioned or advised on any of the sites. Always consult your own GP if you’re in any way concerned about your health.
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Is There A Cleanse Diet Meal Plan I Should Follow
If youve prepared your body for a gut cleanse by cutting out processed foods, sugars, alcohol, and smoking, then theres a couple of food items you should look out for to help you detox. But what foods cleanse the gut? Depending on your body type, overall health, and age, a cleanse diet plan can take anywhere from 7 to 14 days, maybe even more, so dont feel frustrated if youre not feeling anything right away.You should always aim for fruits that contain antioxidants such as berries, oranges, and cherries. Antioxidants dont just help detoxify the liver, but antioxidants have been shown to do everything from improving the cells in the lining of your gut to battling the bad bacteria in your guts microbiome.
Youll also want to reach for fruits that are high in fiber such as pears.
The fiber may give you a laxative effect, but thats normal as your body is flushing negative toxins and waste from your body. Eating fermented foods or yogurt will give your gut the probiotics it needs to create a healthy environment for the good bacteria that will help bring balance to your guts microbiome.
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Fermented Foods And Drinks
This refers to all foods and beverages that contain beneficial bacteria or yeast. Examples include yoghurt, sauerkraut, kim chi, kombucha and kefir. You can purchase these at a health food store or learn to make them yourself. You can also obtain a potent dose of beneficial bacteria with a probiotic supplement such as Floratone. Probiotics help to support a healthy immune system , reduce the risk of leaky gut and help to keep bad bugs out of your gut.
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.
What Else Can You Do To Enhance Colon Health
Watch What You Eat: Your food choices — not what you flush through your colon — may have the greatest impact on colon health, lowering your risk of colon cancer and enhancing your overall health.
High fiber foods:Increasing both soluble and insoluble fiber can help with a wide range of gastrointestinal problems, including constipation, diverticular disease, and colorectal cancer. The typical American consumes about 15 grams a day, but you need closer to 25-30 grams. If there are no gluten issues, add sources of both insoluble fiber, such as cereal and whole grains, and soluble fiber, such as bran, some fruit, some vegetables, and oatmeal.
Drink more water: Drink plenty of fluids, but drink alcohol in moderation.
Avoid: Keep away from tobacco and limit red meat to keep your chances of having colon cancer low.
Get screened: Get screened for colon cancer beginning at age 50, or earlier if your doctor advises.