The 3-Day Gut Cleanse Diet: What the Research Says
It seems like there are always new diets in the wellness space that promise multiple health benefits. Diets like keto and Atkins promise weight loss, while the Mediterranean and Whole30 diets promise anti-inflammatory benefits and longevity. Among all of these fad diets is the 3-day gut cleanse diet.
What are the benefits of this diet, and what does the science actually say? Read on to learn more about when you may want to consider this diet, how to do it, and whether it’s safe for you.
What Is the Gut Microbiome?
If gut health is the foundation of overall health, then the gut microbiome is like the cornerstone. The gut microbiome is a broad term that refers to the collection of bacteria that live within our digestive tract.
This microbiome contains trillions of individual bacteria of hundreds of different species. While these bacteria exist throughout our digestive tract, they tend to congregate in the large intestine and colon.
These bacteria exist in a delicate balance. If one type of bacteria grows out of control, it can upset the entire microbiome.
Good gut bacteria are most known for their ability to support digestion. When the gut microbiome is properly balanced, the bacteria produce digestive enzymes, essential vitamins, and even neurotransmitters.
However, the benefits of a healthy gut, opens in a new tab extend far beyond simple digestion. The gut microbiome is connected to your brain, skin, and immune system, and can affect mental health, skin clarity, brain focus, and even joint health.
What Are the Signs of Poor Gut Health?
So, how do you know when you need to show your gut a little extra love? There are a few ways your body will communicate when you have a gut imbalance.
These signs include the following:
- Bloating
- Indigestion
- Depression
- Anxiety
- Breakouts
- Trouble sleeping
- Brain fog
- Joint pain
- Food intolerances
- Easily getting sick
What Is a 3-Day Gut Cleanse Diet?
So, what is a gut cleanse diet and how does it work? Basically, a three-day gut cleanse involves committing to three full days of drastic diet changes designed to support gut health.
A gut-cleanse diet generally includes the following:
- Probiotics: Fermented foods like kimchi, kombucha, and yogurt are home to trillions of good bacteria that can restore balance in your gut microbiome.
- Prebiotics: High-fiber foods like artichokes, garlic, and lion’s mane mushroom (which just so happens to be the star ingredient in our Mushroom Coffee+) act like food for your good gut bacteria.
- Collagen: This protein can support your gut lining, which can support nutrient absorption and encourage natural detoxing.
- Digestive Enzymes: Papaya and pineapple enzymes are both known for their ability to help break down food, opens in a new tab, which can let your gut take a break while it heals.
- Water: Adequate hydration is key for a successful detox.
- Tea: Matcha contains high levels of chlorophyll, which can encourage detoxification. Meanwhile, chicory, dandelion root, and milk thistle tea can all support the body’s natural detox pathways.
What Are the Benefits of a 3-Day Gut Cleanse Diet?
It’s clear that gut cleanses can require a lot of conscious effort — so what makes them so popular? The main benefit of a three-day gut cleanse is that it can restore your gut microbiome.
This can have effects throughout your body. When it comes to digestion, a gut cleanse can reduce bloating, increase the frequency of bowel movements, and ease indigestion.
As far as brain benefits go, a gut cleanse can improve focus and energy, reduce feelings of depression and anxiety, and help you sleep better. When it comes to other benefits, gut cleansing can restore healthy joints, clear up breakouts, reduce junk food cravings, and even contribute to weight loss.
What Should You Avoid While Cleansing?
While a major part of cleansing is about what you put into your body, an equally important aspect of cleansing is what you don’t put into your body. As you’re working to reset your gut, make sure you avoid foods that are known to cause irritation and harm to your gut microbiome.
One of the biggest offenders is sugar and artificial sweeteners. These can feed bad bacteria and kill good bacteria, which can throw your whole gut into an imbalanced state. Processed foods and alcohol can have the same effects.
It’s also important to avoid excess caffeine since this stimulant acts as a diuretic and can cause dehydration if you aren’t careful. Dehydration can cause extra strain on the gut. If you have a gluten intolerance or any other food intolerance, avoid eating those foods while your gut heals.
You should also do your best to avoid stress and get plenty of sleep since sleep deprivation and anxiety can kill good gut bacteria. You may also want to consider exercising, as regular exercise has been shown to support the gut microbiome.
Is It Safe To Do a Gut Cleanse?
Gut cleanses are generally safe, as long as you’re eating enough calories and getting adequate nutrition. If you already have nutritional deficits, struggle to eat enough calories throughout the day, or have a history of eating disorders, then you should talk to a nutritionist or doctor before you decide to do a gut cleanse.
A gut cleanse may not be a good idea if you’re pregnant or breastfeeding since your nutritional needs are much higher than they would normally be. If you are doing a cleanse and notice any signs of dehydration or other side effects, stop your cleanse immediately and see a doctor for medical advice.
Wrapping Things Up
Overall, gut cleanses are more than just a fad — they can actually have some pretty wonderful health benefits if you carefully follow your diet and avoid foods that are known to irritate the gut. A successful gut cleanse can support mental health, immunity, joint health, skin health, and digestion.
At Everyday Dose, we know that the gut is truly one of the keys that unlock full-body wellness. If you can balance your gut, many other benefits tend to follow. That’s why our mushroom blends are all made with lion’s mane mushroom and collagen protein. To learn more about gut health, visit our blog, opens in a new tab today.
Sources:
What Does Gut Microbiome Have to Do With Your Health? | Northwestern Medicine, opens in a new tab
New microbiome research reveals exercise may impact gut physiology | UCLA Health, opens in a new tab
Properties and Therapeutic Application of Bromelain: A Review | PMC, opens in a new tab
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