How to detox my gut naturally
What’s in the gut?
We say, everything.
The gut is called the ‘second brain’ for a reason.
It is the bedrock of your physical and mental health.
Basically, it reflects how healthy you feel about yourself. When the gut is under stress due to any reason (overeating, lack of sleep or sickness), you may experience digestive problems such as gas, bloating, constipation, and heartburn.
On the other hand, a healthy gut suggests good digestive health, clear skin, better sleep, and less stress.
On average, there are trillions of bacteria living in your gut.
This is known as a “microbiome”, which affects everything from skin and sexual health to your energy levels and hormone balance. At the same time, the microbes in the gut also act as a protective shield against foreign bodies, which have the potential to harm our health.
Interestingly, we all have a unique microbiome. These bacteria found in our gut are also vital to maintain efficient digestion and help it synthesize vitamins such as B12, folic acid, and thiamine. The diversity of the gut bacterial plays a crucial role in keeping us healthy both mentally and physically.
Most importantly, a healthy gut fantastically assists and improves immunity. More often than not, the gut health goes for a toss. Given the environment we live in, there are far too many toxins that we cannot avoid unless we live under a stone.
Some of the causes of poor gut health are infection, poor diet, stress, overuse of antibiotics, skipping meals, improper sleep, diet sodas, constant stress, not chewing your food properly, less intake of water, more coffee & teas, and chronic illness.
When that happens, the microbes in the gut send signals that adversely influence our mood and body. Some of the common signs of poor gut health are upset stomach, fatigue, weight fluctuation, dull skin, and even anxiety.
An upset gut is like clogged arteries – unless and until you clean it, you can’t resume the free-flow of blood, nutrients, and oxygen. So in order to make the body function to its optimum, we have to cleanse the gut first.
Once the cleansing is done the body works so well on its own that you don’t need any pills or superfoods. When it comes to cleansing, nothing works like a gut detox. The detoxification of gut also helps the gut to heal the gastrointestinal tract, boost good bacteria and ease bowel health.
Here’s how to get started….6 Surprising Signs of Poor Gut Health
- When you feel moody and depressed.
If the gut is not functioning properly, it becomes difficult for the body to absorb ‘tryptophan’ nutrient, which is important to make serotonin hormone – the happy hormone – that cannot be stored in the body. As a result, you feel us sad, depressed, and anxious.
- When you are facing gut issues such as bloating, diarrhea, constipation or gas.
One of the obvious signs of an unhealthy gut is the poor digestive system. It tells that the gut bacteria is out of balance and thus, the problem is manifesting itself through such digestive issues.
- When you are under constant stress.
Stress is your gut health’s worst enemy. An unhealthy gut causes inflammation in the body and as a result, you feel stressed. Whereas, when your body & mind are under stress, it creates trouble for the gut. When the gut is under stress, it impacts your whole mood. In fact, stress can affect the movement and contraction of the digestive tract and many experts consider it to be a risk factor for Irritable Bowel Syndrome.
- When sugar cravings get the better of you.
Odd but true, the unlikely source of your sugar cravings is an unhealthy gut. On the other hand, excess sugar intake in the form of refined flour, processed foods or packaged foods feed the bad bacteria, which causes inflammation in the body.
- When you feel sick due to season change.
For some of us, season change means compulsory sick leave. Poor gut health makes us vulnerable to season change. As we know, good gut health helps boost the immune system.
- When your poop changes color & consistency.
Stool consistency is strongly associated with the gut microbiome. If you notice some changes in the color and consistency of your stool, it is advisable to talk to your health professional.
5 Natural Ways to do the Gut Detox
Indulge in greens
Pay attention to what you eat as this can immensely impact your digestive system. Focus on eating fruits and veggies, which will help the good bacteria grow in your gut. Limit the intake of dairy, however, you can have buttermilk. Include whole grains and more good Fats such as avocado and coconut in your diet.
Like your body and mind, the gut also needs some “me-time’ i.e., some rest to rejuvenate and reboot to function optimally.
A good way to give break to the gut flora and microbiota is Intermittent Fasting.
It helps reduce inflammation and bloating. You can also start with 12-16 hours of fasting.
Have No Salt Day
Indulging in high salt diets can alter the gut microbiota and lead to hypertension or autoimmune disease.
Excessive salt intake may lead to bloating and water retention in the body.
Water is all you need
Any gut detox plan is incomplete without including plenty of water.
If you can’t commit to gallons of water, then you can also look at liquid substitutes like coconut water, vegetable juice, and soups.
Most importantly, you must remove sugar, salt, and caffeine from your routine.
- Get more Alkaline Foods
Bring the balance in your back with Alkaline foods, which are known to work wonders in maintain the pH balance in the body. Add alkaline foods such as coriander seeds water, coconut water, and seeds in your diet plan.
Gut Detox Diet Must-haves: ∙
Foods such as Sweet potato, carrots, beetroot, bell peppers, cabbage, banana, apple, lentils, quinoa, flax seeds, pumpkin seeds, and chia seeds.∙
Prebiotics such as onion, garlic, asparagus, etc. ∙
Probiotics such as Kefir, curd, pickles∙
Supplements: Omega-3 (1000 mg of EPA and DHA)
How often should you go for gut detox?
You can do it twice or thrice in a year after consulting a clinical nutritionist. It is especially recommended after antibiotic therapy because gut bacteria get wiped out during medical treatments.
Points to remember:
- Before starting gut detox, consult a clinical nutritionist.
- Don't exclude any food group without specialist advice.
- Don't start or end it abruptly.
- In case you experience any discomfort, consult your doctor or nutritionist.
- Discuss all your medical history and present medications or supplements with your nutritionist before chalking out a gut detox plan for yourself.
8 ways to maintain Healthy Gut
- Less stress
Stress plays havoc with our overall health and gut is no exception.
When you are stressed, the levels of cortisol hormone and peptides increase in the body, which further increases inflammation.
Minimize stress by meditation, yoga, or short walk outdoors during the day.
Sleep on time
Sleep has restorative powers and that’s a no brainer. Lack of sleep can disrupt the diverse gut environment in the body.
A good 7-8 hours of sleep at night keep your anxiety and stress levels low.
Eat meals on time
Our body works well with disciplined sleep cycle and meal timings. It helps in better enzyme secretion and utilization of nutrients.
Consistent meal timings tuned in with our peak hunger timings and physical activity help in building better metabolism.
Fixing meal timings also helps in combating hyperacidity in the stomach.
Avoid excess sugar
Refined sugar is the food for bad bacteria in your gut and boosts their numbers. It brings imbalance in the gut, which can give you more sugar cravings.
Start your day with water and not caffeine (tea or coffee). Tea or coffee causes acidity, which can adversely affect the lining of your stomach and intestines. These are also known to aggravate Irritable Bowel Syndrome symptoms.
- Add pro and prebiotics in the diet
The gut balance is inconceivable without these two. Prebiotics help gut bacteria to flourish and assist in creating a healthy microbiome.
On the other hand, Probiotics foods such as kefir, kimchi, and pickle contain many different strains of bacteria, which are good for gut health.
- Avoid unnecessary pills
Pills especially antibiotics are known to throw your microbiome out of whack.
These can destroy the microbes (good or bad) in your gut indiscriminately. Always consult your physician before taking any over-the-counter pills.
- Exercise regularly
A good sweat out session does more than just making you feel better. Exercising regularly helps enhance the microflora diversity in the gut and as a result, improves your overall health in the long run.
If you'd like to consult us for a Gut Detox Program or want to rebuild your gut health, flora, get in touch with us on email@example.com or call us on +91 84470 02584