Revitalize Your Gut: A 7-Day Cleanse for Optimal Gut Health and Overall Wellness
Do I really need to cleanse my gut? And what is all this fuss about gut health? These are questions that have probably crossed your mind before and we are here to provide answers to them.
If you are not careful with what you eat you can consume chemicals and other toxins that can cause gut-related issues. It is thus necessary to eat foods that are good for your bowels. For example pierogies are a relatively healthy dish that help promote good gut health.
It is important to talk about bowel health because of how it affects holistic, healthy living. In fact research has shown that when your gut is healthy it boosts your immune system, mental health and overall wellness.
An unhealthy gut can cause digestive issues like bloating, diarrhea and constipation. It can also lead to autoimmune diseases, unexpected weight changes, lack of sleep and skin irritation. Thus it is safe to say that if you want to enjoy a happier and healthier you, revitalizing your gut is something to consider.
That said I will walk you through some foods you can eat daily that will improve your bowel health. You will also learn vital details about gut health and gut cleansing foods to add to your diet.
What is Gut Cleansing and How Does It Work
Gut cleansing is also known as colon cleansing and it is the process of removing waste and harmful toxins from your colon. It is beneficial because your gut plays an important role in your body’s digestion process. It collects metabolic wastes from every body part to eliminate them from your system.
When you keep your colon clean you can get rid of disease causing microorganisms while ensuring digestion is properly carried out. This cleansing ultimately improves your overall health. There are several ways to cleanse your colon naturally and they include:
- Drinking lots of water and staying hydrated to flush out toxins.
- Using supplements or herbs to support digestion and elimination.
- Regularly eating gut healing foods such as foods rich in fiber and nutrients.
Gut Cleansing Foods
Eating the right foods can help improve gut health and digestion. Here are some colon cleansing foods you can add to your diet and their benefits.
- Foods High in Water Content
Foods like watermelon, lettuce, celery, cucumber and tomatoes help to cleanse the colon because of their high water content.
- Fruits Like Berries, Apples and Avocados
They contain fiber and antioxidants that reduce inflammation in the gut while aiding digestion.
- Fermented Foods Like Yogurt, Sauerkraut, Kimchi, Kefir and Miso
They contain probiotics that introduce good bacteria into the gut which helps to curb inflammation and restore balance in your bowels.
- Leafy Greens Like Spinach and Kale
They are rich in vitamins and fiber that boost your overall gut health.
- Grains like Barley, quinoa, Bulgar or Millet
They provide minerals, vitamins, fiber, and prebiotics that are excellent for gut cleansing.
- Healthy Fats Like Salmon, Chia Seeds, Olive Oil and Coconut Oil.
They are high in fiber and good fats that improve digestion while preventing inflammation in the gut.
- Dairy Free Milk Like Coconut Milk or Almond Milk
Coconut milk and almond are rich in fiber, healthy fats, vitamins, and minerals, which contribute to a healthy bowel movement.
- Herbal Teas Like Psyllium And Aloe Vera And Spices Like Ginger, Turmeric and Garlic
They contain antioxidants and anti-inflammatory properties that also prevent inflammation in the colon.
Foods to Avoid To Improve Gut Health
You can harm your colon if you excessively eat foods that contain plenty of sugar, fat or other things that can affect your gut negatively. Here are some foods to avoid to boost your gut health:
- Processed Foods
Processed foods usually contain too much sugar, unhealthy fats and artificial ingredients that have little nutritional value. As such it is best to steer clear of them.
- Alcohol
Alcohol can irritate your gut lining and cause inflammation. Even in small amounts it can affect the body’s absorption of certain vitamins.
- Gluten
It is difficult to digest and can trigger an autoimmune response in some people leading to gut related issues.
- Dairy Products
You should avoid these especially if you are lactose intolerant. This is because you can experience bloating and gas after consuming them.
A Simple 7-Day Gut Cleanse Routine
Now that you’ve gotten a clearer understanding of how your food contributes to your colon health, you can follow these simple meal ideas to kick-start your gut cleansing journey. However feel free to vary your gut cleanse diet to accommodate other gut healthy foods mentioned earlier.
- Monday
Breakfast: Chia pudding (chia seeds and coconut or almond milk)
Lunch: Miso soup and vegetable dumplings
Dinner: Kale and turkey meatball soup
- Tuesday
Breakfast: Avocado toast and peanut butter
Lunch: Grain and veggie salad with sauteed tempeh
Dinner: Green salad with miso vinaigrette
- Wednesday
Breakfast: Green waffles topped with honey. You can have bananas or strawberries alongside.
Lunch: Whole wheat pasta salad
Dinner: Thai-style lettuce wrap
- Thursday
Breakfast: Overnight oats with your preferred fruits
Lunch: Stuffed cabbage rolls
Dinner: White bean soup with pasta
- Friday
Breakfast: Nuts and berry parfait
Lunch: Veggie burrito bowl
Dinner: Chickpea and kale toast
- Saturday
Breakfast: Spinach and egg scramble with raspberries
Lunch: Bibimbap with kimchi and fried egg
Dinner: Mixed greens with lentils and sliced apple
- Sunday
Breakfast: Peanut butter and banana sandwich
Lunch: Baked salmon and asparagus
Dinner: Chipotle chicken quinoa burrito bowl
Snacking
It is advisable to give your gut a break by limiting your snacking in between meals. However, if you are finding it difficult to wait until mealtime, you can go for the following healthy snacks:
- Pepper slices and hummus
- An apple
- One clementine
- A cup of blackberries
- Half a cup of raspberries
- Almonds
- A cup of herbal tea
Best Supplement for Gut Health and Weight Loss
If you are looking to improve your colon health and lose some weight simultaneously, here are the best supplements to look out for:
- Probiotics: Probiotics help improve the balance of good bacteria in your gut, leading to better digestion which supports a healthy weight.
- Digestive enzymes: Digestive enzymes can help break down food more efficiently, leading to better nutrient absorption for optimal health.
- Fiber: Fiber can help keep you feeling full, leading to reduced appetite and a lower calorie intake.
Gut cleansing is a good idea to improve your digestion and overall health. Incorporating gut cleansing foods into your daily diet and finishing up your day with quality sleep will boost your gut health and your life as a whole.
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