The gut cleansing diet: 6 foods to remove toxins naturally

If you’re feeling physically and emotionally heavy, it’s time to explore a gut cleanse diet. This reset swaps sugar-laden foods for fibre-rich wholegrains, anti-inflammatory prebiotics and fermented produce like tempeh, miso and sauerkraut

Keep reading as we explain everything you need to know about gut cleansing, from how it can improve your health to the most effective gut cleansing foods.

Growing a healthy microbiome

We can’t talk about gut cleansing without mentioning the microbiome – a bustling ecosystem comprising trillions of microorganisms (also called microbiota or microbes) that primarily reside in the stomach. There are thousands of species interacting with each other to support or potentially impair our body’s functions, including bacteria, parasites, fungi and viruses.

In a healthy body, helpful and harmful microbes coexist peacefully. However, some infectious illnesses, poor dietary habits and prolonged use of bacteria-destroying medications, such as antibiotics, disturb the balance. If this happens, you’re more susceptible to disease because microbes act as a protective barrier against foreign invaders, enhancing immunity and breaking down toxins.

Above all else, a gut cleanse diet restores equilibrium. While everyone’s microbiomes are unique – meaning everyone’s dietary requirements are unique – most healthcare professionals agree that over consuming processed foods lay waste to our complex inner landscapes.

Other benefits of a gut cleansing diet

Alongside boosting immunity, a gut cleanse diet aids countless digestive issues. There’s an emphasis on fibre-rich foods, which naturally flush out the colon and increase energy levels – nothing kills the desire to exercise more than constipation! Plus, a high-fibre diet has been linked to a reduced risk of certain cancers, obesity and even mood-related disorders like depression.

Physical benefits aside, you’ll feel emotionally lighter after introducing plant-based gut cleansing foods that come straight from Mother Earth. According to Ayurveda (an ancient Indian healthcare system), every ingredient has a vibration – with foods close to their original form best sustaining our mental wellbeing.

How long does it take to detox your gut?

It doesn’t take long to experience the benefits of gut cleansing. On a superficial level, food takes around 36 hours to move through the large intestine and colon. Afterwards, you’ll have no more junk food waste in your body and a clean slate to refuel with gut cleansing foods.

However, building a healthy microbiome is another matter – it often takes six months or more to reap the rewards. Taking a long-term approach to gut cleansing is tricky without support, which is why we have a dedicated team on hand to help. Booking a private session with our qualified nutritionist is an hour well spent. She will assess your current diet before sharing several simple strategies to establish better eating habits.

A residential health retreat is the perfect way to achieve a great kick start. The Detox Package goes hand in hand with a gut cleanse diet, drawing a line underneath toxic behaviours and focusing on wholesome food demonstrations, daily exercise and stress-busting treatments.

6 gut cleansing foods to boost wellbeing

1. Prebiotics

Prebiotics – not to be confused with probiotics – are your microbiome’s best friend. They include specialised plant fibres that aren’t actually digestible by the body but act as fertilisers for healthy gut bacteria.

While you can find prebiotics in exotic-sounding foods like dandelion greens, chicory root and Jerusalem artichokes, you can also enjoy them via legumes. Chickpeas, lentils, kidney beans and baked beans are more accessible alternatives.

2. Probiotics

You’ve probably heard of probiotics, thanks to Yakult and Activia. Most yoghurts are goldmines of these live bacteria and yeasts, along with fermented foods (more on this next). How do probiotics work? The live bacteria in the product bolsters the healthy bacteria in your gut, especially after illness or long-term medication use.

3. Fermented foods

Like yoghurt, fermented foods are full of probiotics. In fact, research suggests they are more effective at increasing microbial diversity than high-fibre foods.
For some reason, fermented foods have mostly disappeared from the traditional Western diet but remain steadfast in Asia. Fermentation is a process rather than an ingredient, where yeasts or bacteria transform carbohydrates into alcohol or organic acids. Fermented foods include:

Kombucha
Miso
Kimchi
Tempeh
Kefir
Sauerkraut

4. High-fibre foods

We’ve already discussed the benefits of high-fibre food, so we won’t go into detail here. Instead, we want to highlight some of the best ingredients to include in your gut cleanse diet.

Most processed food has been stripped of its fibre and replaced with non-perishable preservatives. As such, prioritise natural, organic produce like fruit and vegetables. Cruciferous greens are some of the best gut cleansing foods around – think broccoli, cauliflower, cabbage, spinach and (sorry in advance) Brussels sprouts!

Although we recommend it, you don’t necessarily have to eat your greens to get enough fibre. Whole grain cereal, bread and pasta are equally beneficial.

5. High water content fruits and vegetables 

Good hydration is the key to gut cleansing. As well as drinking enough water throughout the day, increase your intake of juicy fruits and vegetables. Mix a delicious fruit salad full of grapes, oranges and watermelon, or snack on cucumber and hummus when the afternoon munchies hit.

6. Herbs and spices 

While there’s debate about using medicinal herbs and spices for gut cleansing, there’s some compelling evidence to suggest they can aid digestion and stimulate bowel movements.

Learn about gut cleansing from the professionals 

There isn’t a one size fits all approach to gut cleansing, which is why we recommend enlisting professional help. Visit our wellness clinic today to receive a personalised health plan to kick-start your journey.

If you have any questions about our services, don’t hesitate to get in touch.