Everything To Know About Gut Cleanses, According to Experts

Hands holding a pink paper illustration of the small and large intestines over a person’s abdomen

There are plenty of weird things that many of us didn’t know we needed to clean. For instance, did you know that you need to clean your washing machine and your dishwasher? Another thing you might not have thought about cleaning before is your gut.

That’s right — we’re talking about a full gut cleanse. If you’re interested in learning more, keep reading for the breakdown of what a gut cleanse is, how it works, and its benefits.

What Is a Gut Cleanse?

There’s a reason you probably haven’t thought about cleaning your gut. After all, it’s not like your gut can get clogged up with dirt or debris, and it’s not like you can take a toothbrush and a bottle of all-purpose cleaner to your intestines.

However, our digestive system can actually get bogged down by a buildup of toxins, irritation, and bad bacteria. Doing a gut cleanse or detox can help our bodies flush out these stressors and restore order to the gut microbiome.

Our gut (specifically our large intestine and colon) is home to trillions of bacteria, opens in a new tab. Many of these bacteria aren’t harmful — in fact, when they’re properly balanced with each other, these gut bacteria can produce digestive enzymes, vitamins, and neurotransmitters.

Their benefits can include everything from supporting a healthy metabolism and encouraging mental health, opens in a new tab to keeping your skin clear and helping you sleep better. Unfortunately, imbalances between these beneficial bacteria and bad bacteria can also affect all of these different areas, as well as cause digestive issues.

The point of doing a gut cleanse is to support your good bacteria and flush toxins out of your system. While many gut cleanses focus on diet, there are also plenty of other ways you can support a healthy gut — but we’ll talk more about that later.

What Are the Benefits of Doing a Gut Cleanse?

So, how does doing a gut cleanse actually affect your health? There are a few reasons people choose to do gut cleanses.

The health benefits of gut cleansing include the following:

Supports Digestive Health: By restoring balance in the digestive tract, you can support easy and comfortable digestion.
Encourages Regular Bowel Movements: Many cleanses involve eating more fiber and drinking more water, which can relieve constipation.
Reduces Bloating: One of the symptoms of a gut imbalance can be bloating, which should die down as gut health, opens in a new tab is restored.
Contributes to Weight Loss: Many cleanses involve restricting calories, eating high-fiber diets, and exercising, which can all contribute to fat burning.

Of course, there are also some side effects that can come from doing a gut cleanse. These are especially common at first, since you’re likely changing quite a few lifestyle factors at once. Some possible side effects of doing a gut cleanse include some gastrointestinal discomfort, lowered immune system, and mood swings. However, these tend to clear up as you get used to the cleanse.

How Do You Cleanse Your Gut?

So, you’ve read about the benefits of cleansing your gut and you’re ready to experience them for yourself. But where do you start, and what steps should you take to make sure your gut is fully cleansed?

There are plenty of pre-made gut cleanse protocols out there, but many people build their own based on their lifestyles and the benefits they’re looking to experience. Generally, though, many cleanses feature many of the same elements.

These can include:

Fermented Foods: These foods contain billions, even trillions of probiotics that can help restore balance in your gut microbiome, opens in a new tab. Common foods include kimchi, yogurt, and sauerkraut.
High-Fiber Foods: Foods like onions, leeks, and certain mushrooms contain prebiotic fiber, which acts like food for your gut bacteria and helps them reproduce.
Green Tea: Green tea contains chlorophyll, which can support detoxification. This is especially true for matcha, which has been specifically grown to increase chlorophyll content.
Apple Cider Vinegar: Some people claim that ACV can help detox the body and encourage weight loss. You can dilute it in water or take an ACV supplement.
Drinking Water: Our body’s natural detox pathways rely on adequate hydration, so make sure you’re getting 12 to 15 glasses of water per day, opens in a new tab.
Sweating: Some studies show that exercise can help the body detox more efficiently, opens in a new tab.

Tips for a Successful Gut Cleanse

For many people, the lifestyle changes involved in gut cleansing can be a lot to adjust to. Whether you’re suddenly exercising more than you were previously, eating more fiber, or getting more probiotics, it can be hard to keep up with all of these changes — especially as your body protests them.

Here are a few tips to help you successfully complete your cleanse;

Stay Hydrated: Since you’ll be having more bowel movements, it’s important to drink plenty of water and take electrolytes. Simply squeezing some lemon and sprinkling some salt into your water can do the drink.
Avoid Unnecessary Interventions: Some detox diets will recommend taking laxatives, which can cause dehydration if you’re not careful.
Meal Plan: Preparing all of your meals ahead of time can help you stay true to your detox.
Take Supportive Supplements: Herbal teas like dandelion and chicory can help support your body’s natural detoxification pathways.
Talk to a Healthcare Professional: If you have a preexisting health condition, it’s important to work with a doctor and a nutritionist to make sure you are supporting your health.

The Bottom Line

Gut cleansing can have some health benefits, including its ability to reduce bloating, support digestion, and encourage weight loss. Many people start by drinking more water and green tea, exercising, and eating a diet rich in probiotics and prebiotic fiber.

At Everyday Dose, we know that gut health is one of the keys to overall health. That’s why our Mushroom Coffee+ is made with lion’s mane mushroom and collagen protein, both of which can support your gut from the inside out. Visit our blog, opens in a new tab for more tips on how you can encourage gut health.

Sources:

Water: How much should you drink every day? | Mayo Clinic, opens in a new tab

Is detoxing good for you? | UChicago Medicine, opens in a new tab

Gut Microbiome | American Gastroenterological Association, opens in a new tab

Can You Make Your Gut Healthier with Probiotics? | ColumbiaDoctors, opens in a new tab