Natural Gut Cleanse Diet at Home in 7 Days

Ever feel like your digestion needs a fresh start? Maybe you're experiencing sluggishness, bloating, or other tummy troubles, and you can’t just seem to snap out of it. Well, a natural gut cleanse diet can help get your digestive system back on track, and it’s as simple as rebooting your computer to fix a glitch! 

We’re familiar with the trillions of beneficial and harmful bacteria living in our guts and how the good ones promote our overall well-being. However, certain dietary and lifestyle factors can disrupt the balance, causing digestive woes in some. Here’s where the concept of gut cleansing comes to light. 

A gut cleanse is simply a detoxification process that involves clearing toxins and supporting the growth of beneficial bacteria in your gut. While following a natural gut cleanse diet can reset your digestive system, you might wonder whether you must try it. Drive away all the doubts as we’ll help you understand its benefits and share a few helpful tips to make your gut cleanse routine successful!

Benefits of a gut cleanse diet

Like how you love your work yet need the weekend break to recharge yourselves and become more productive, your gut also needs a little break from breaking down the food. How do you know your gut needs rest or it’s time to cleanse? Watch out for symptoms like abdominal pain, constipation, diarrhoea, bloating, gas, and other gastrointestinal issues. 

A gut cleanse diet gives your gut a much-needed break in the most natural way possible. But how does it benefit you? Here’s how gut cleansing works its magic on your health: 

• Better digestion: A natural gut cleanse diet rich in prebiotics and probiotics can help nurture the good bacteria in your gut. These bacteria help break down food and absorb nutrients easily, enabling a smooth digestion.

• Weight loss: Gut cleansing supports the digestive process by improving the balance of good bacteria, which can lead to healthier metabolism and weight management.

• Energy surge: Believe it or not, gut health can impact energy levels. When digestion is sluggish, it can leave you feeling drained. A natural gut cleanse contributes to increased energy and overall well-being by supporting optimal digestive function.

Knowing the benefits might persuade you to do a gut cleanse at home, but you must understand that individual experiences will vary. However, incorporating a natural gut cleanse diet into your routine will certainly yield positive health results. To kickstart your gut cleanse with scientifically backed prebiotics and probiotics, check out the offerings from The Good Bug.

How to prepare for a natural gut cleanse diet?

Does the word ‘diet’ conjure images of a tasteless, bland meal in your mind? A natural gut cleanse diet doesn’t have to be so. As the aim of gut cleansing is to increase the amount of beneficial bacteria in your gut, one important thing to remember is to avoid consuming foods that help the growth of harmful bacteria. Including probiotic foods and following a healthy lifestyle is the key to unlocking the true powers of a gut cleanse diet. So, let’s delve into six simple tips that will help you prepare for a natural gut-cleansing routine. 

Focus on hydration

Water is the elixir of life, and it's especially crucial for gut health. Proper hydration helps flush toxins from your system and keeps things moving smoothly. Aim to drink plenty of water throughout the day—at least eight glasses is a good benchmark. Here’s how you can start your gut cleanse diet using the power of water:

• Drink a glass of warm water every morning, as it boosts digestion.

• Adding lemon juice or apple cider vinegar to water is also suitable for gut cleansing.

• Include water-rich foods like watermelon, cucumber, celery, lettuce, and tomatoes.

So, make your gut-cleanse diet delicious and gut-friendly by keeping yourself hydrated and incorporating foods with high water content. Combining good hydration with prebiotics from The Good Bug can further support your gut during the cleanse.

Include high-fiber foods

Isn’t fiber difficult for the body to digest? If so, how does it help with gut cleansing? If you’ve also had doubts about including fiber in your gut-cleanse diet, know it’s an excellent choice.

Fiber might not help with digestion directly, but it acts as food for the beneficial bacteria in the gut. Remember, the more good bacteria there are, the better your digestion and gut health will be! Here’s how you can get more fiber naturally for your little gut friends:

• Fruits and vegetables: Berries, pears, and apples are excellent sources of fiber. You can also include fiber-rich vegetables, such as broccoli, Brussels sprouts, and leafy greens.

• Whole grains: Refined grains are stripped of their fiber content, so opt for whole-grain alternatives like brown rice, quinoa, and whole-wheat bread.

• Legumes: Beans, lentils, and chickpeas contain fiber and protein. Consider adding them to soups and salads or enjoying them as a side dish.

• Nuts and seeds: Crunchy delights like almonds, chia seeds, and flax seeds are a delicious way to boost your fiber intake.

Fiber plays a crucial role in natural detoxification. A gut cleanse diet rich in fiber removes unwanted toxins and promotes a healthy environment. However, it’s best to introduce fiber-rich foods gradually, as too much fiber can overwhelm your system and cause digestive discomfort.

Blend juices and smoothies

Add a vibrant splash to your gut cleanse diet with juices and smoothies! These delicious drinks are a fantastic way to incorporate a concentrated dose of gut-friendly nutrients and support your cleanse. Though juices and smoothies offer diverse benefits, there’s a slight difference in their fiber content.

Juices contain less fiber but more nutrients because they are made by extracting the liquid from fruits and vegetables. Conversely, smoothies blend fruits and vegetables with skin and pulp, making them fiber-rich. 

So, should you avoid juices? Not at all! Juices can keep you hydrated, and smoothies can feed your gut bacteria, both essential for a gut cleanse diet. Here are a couple of gut-healing options to get you started:

• Green juice: Blend spinach, cucumber, celery, apple, and a squeeze of lemon for a vitamin-packed and refreshing start to your day.

• Berry smoothie: Enjoy a smoothie as a snack or post-workout drink. Combine frozen berries, banana, yoghurt (optional for added protein), and a splash of almond milk for a delicious and fiber-rich smoothie.

Have you got more juicy ideas? Blend different fruits and vegetables to create your gut-cleansing juice or smoothie like a pro!

Add resistant starches

Do not be puzzled by the mention of resistant starches; they’re like fiber nourishing our gut microbiome. As the name suggests, resistant starches resist digestion in the small intestine, which later becomes food for the good bacteria in the large intestine. As resistant starches help the beneficial bacteria thrive, enriching your gut-cleanse diet with foods containing resistant starches is vital. Here are some champions to add to your shopping list:

• Whole grains: Brown rice, oats, and whole-wheat bread contain resistant starches. Opt for whole grains over refined varieties to reap the benefits.

• Potatoes: Cooked and cooled potatoes have resistant starch, and the cooling process increases the amount of starch present. Enjoy them cold in a salad, or reheat them gently to avoid converting the resistant starch back into regular starch.

• Green bananas: Unripe bananas contain resistant starch, which decreases as the banana ripens. So, if you're looking for prebiotic benefits, grab some green bananas!

• Legumes: Beans and lentils provide fiber and resistant starch—a double win for gut health!

Resistant starches are mostly found in carbohydrates, so you must choose your food wisely, especially if you’re following a low-carb diet and risk spiking blood sugar levels. In such cases, whole grains, legumes, and green bananas are better options. 

Introduce probiotics

Besides fiber-rich foods and resistant starches, another way to enrich your gut-cleanse diet is by introducing probiotics. Now, do not be put off hearing probiotics; they’re the friendly or beneficial bacteria found in your gut. We’ve already seen the benefits of probiotics and how they help with digestion. But how do you get these bacteria into your gut? It’s simple: eat a lot of foods containing probiotics! 

Here are a few natural and healthy probiotic-rich foods for your gut cleanse diet: 

• Yoghurt: Look for yoghurt specifically labelled with live and active cultures to ensure you get a probiotic dose.

• Kefir: This fermented milk drink is packed with probiotics and offers a tangy, refreshing flavour.

• Kimchi: This spicy Korean staple is a great probiotic source made from fermented vegetables.

• Sauerkraut: A fermented veggie option with finely cut raw cabbage, sauerkraut adds a distinctive taste to your meals and delivers a dose of gut-friendly bacteria.

• Kombucha: This fermented tea drink is becoming increasingly popular and provides probiotics and other potential health benefits.

In addition to these food options, you can include probiotic supplements for a quick boost. At The Good Bug, we offer a range of probiotics for diverse health concerns. Our panel of dietary experts will help you choose the right probiotics based on your needs and health conditions.

Sip herbal teas

Your gut cleanse diet is never complete without a cup of tea, and that too one infused with the richness and goodness of natural herbs and spices! Certain herbal teas boast properties that can aid digestion and promote a healthy gut environment. Here are a few flavourful herbal tea options to explore: 

• Peppermint: This classic tea is known for its soothing properties. It can help relax the digestive muscles and alleviate bloating or discomfort.

• Ginger: Ginger tea is a natural anti-inflammatory and can help ease nausea and indigestion.

• Fennel: Fennel tea has carminative properties, which can help relieve gas and bloating.

• Chamomile: Known for its calming effects, chamomile tea can help reduce stress, which can sometimes exacerbate digestive issues.

• Licorice root: Licorice root tea can soothe irritation in the digestive tract and help with heartburn.

While herbal teas are generally safe for most people, there can be side effects for a few, especially if they’re taking medications. Here are some things to keep in mind:

• Consult your doctor: If you have any underlying health conditions or are taking medications, it's always best to consult your doctor before trying herbal teas.

• Start slow: Begin with a small portion of herbal tea to check for sensitivities.

• Quality matters: Choose organic herbal teas whenever possible to minimise pesticide exposure.

• Pregnancy and breastfeeding: Some herbal teas are not safe during pregnancy or breastfeeding. Always approach them with caution and get your doctor’s approval.

Incorporating herbal teas into your cleanse is simple. Aim for 1-2 cups daily, enjoying them hot or iced. Try infusing different herbs and spices to find your perfect concoction. 

Assessing the impact of gut cleanse diet

So, you’ve successfully added the above foods into your gut cleanse diet and are on your way to improved digestion. However, one equally important thing is monitoring the changes in your body.

What if you continue your diet but see no positive results? Or what if including these foods triggered an opposite reaction? If so, you’ll be putting your health in grave danger! Here are a few ways you can maintain or improve your newfound gut state:

• Take a moment to reflect on the changes: Keep a daily journal, jotting down the foods you eat each day and explaining how you’re feeling and your thoughts and observations. This will help you understand your gut health better and make appropriate modifications. 

• Listen to your body: Pay attention to how certain foods affect you. If you experience bloating or discomfort after eating something, it might be a sign that you should limit that food in your diet.

• Follow the regime: If you see positive changes in your digestive health after the gut cleanse diet, it’s not your cue to stop it unless certain foods cause discomfort. Follow the diet and keep nourishing your gut with fiber-rich and probiotic foods.

There’s no better way to take care of your body than by understanding it, embracing gut-friendly habits, and enjoying the journey!

Precautions and considerations while following a gut cleanse diet

We're all about giving your gut some TLC, but before you dive headfirst into a cleanse, let's pause for a quick chat about some important considerations. Like any dietary change, it's crucial to approach a gut cleanse with information and awareness. Here are some things to consider while taking a gut cleanse diet:

• Navigating existing health conditions: While a gut cleanse might seem trendy, drastic dietary changes can sometimes backfire. If you have any underlying health conditions, consult your doctor before embarking on a cleanse. They can offer personalised guidance and ensure a safe approach to your needs. The Good Bug provides free consultations with their expert nutritionists to help you fine-tune your gut-cleanse diet.

• Choose your gut cleanse diet wisely: You can find different diets and gut cleanses on the internet. Like the saying ‘all that glitters is not gold,’ everything you see on the internet might not be correct. Be wary of extreme cleanses that involve harsh restrictions or unfamiliar supplements. These can disrupt your gut microbiome and potentially lead to unwanted side effects.

But how do you know if a particular gut cleanse regime suits you? Here are some recommendations for a safe and effective home cleanse:

• Focus on gentle adjustments: Gradually increase your intake of water, fiber, and probiotic-rich foods. This gradual approach allows your body to adjust comfortably.

• Pay heed to your gut: How do you feel throughout the cleanse? If a particular food triggers discomfort, ditch it! The goal is to find a sustainable approach that works for you in the long run.

• Hydration is key: Remember, water is your gut's best friend! Drinking plenty of water throughout the cleanse helps flush toxins and keeps things moving smoothly.

• Quality over quantity: Focus on incorporating high-quality, whole foods into your diet. Opt for organic fruits and vegetables whenever possible to minimise exposure to pesticides.

• Slow and steady wins the race: Don't expect overnight miracles. A gut cleanse is a kickstart, not a magic bullet. Building long-term gut health requires consistent effort and healthy habits.

Now that you’re armed with tips to prepare for the diet, it’s time to fulfil them. A healthy gut offers you a wealth of benefits, and you shouldn’t simply disregard the option to do a gut cleanse at home; that too, naturally. Let the gut-cleanse diet be a perfect start to embracing a healthier, wholesome life. 

Are you looking for other options to balance your gut microbiome? The Good Bug has exciting products that will elevate your gut health! We’ll cheer you on with our high-quality, clinically-tested prebiotics and probiotics and help you achieve your health goals. Visit our website for a free consultation with our expert nutritionists and ditch your gut woes with the right solution!

References

https://www.medicalnewstoday.com/articles/3-day-gut-reset#summary

https://www.healthline.com/health/natural-colon-cleanse#fa-qs

https://www.biohmhealth.com/blogs/health/7-day-gut-cleanse-diet-that-actually-works

https://www.eatingwell.com/what-is-a-gut-cleanse-8606253

https://www.healthline.com/health/digestive-health/3-day-gut-reset#keep-it-up

https://drruscio.com/gut-cleanse-diet/