Healthy Gut Cleanse Diet to Reset Your Stomach

 by Dr. Steve Hruby, D.C.

I’m a fitness advocate with a holistic approach to health, wellness, and longevity. I’ve walked the walk since 2009 - using my personal development methods to unleash the fitness champ within you.

  Fact Checked
 by Rhealyn Celestial
Reviewed by Rhealyn Celestial

I’m a researcher, and I’m also a full-time mom. I spend my weekdays crafting thoughtful articles for small businesses, and my weekends with my son learning about the world together

Gastrointestinal disorders are prevalent in modern society. It’s partly attributed to the fact that many diets and the foods we purchase are severely deficient in the nutrients necessary for a healthy digestive system. On top of that, we are overexposed to chemicals from medications, insecticides, and immunizations.

The hope is that almost all digestive problems may be considerably improved and even cured with minor dietary modifications. A gut cleanse diet can greatly enhance your body’s overall health and welfare, which may lower your risk of developing cancer. 

Lightness, vigor, and general well-being can result from clearing the gut of junk and toxins by shedding layers of intestinal accumulation.

What Is Gut Cleansing?

Toxins, plaque, and parasites can be removed by gut cleansing, sometimes called colon cleansing. Since a clogged gut is thought to cause 70% of all illnesses, regular gut cleansing is crucial. Gut cleansing also enhances the body’s ability to absorb nutrients. 

Essentially, a gut cleanse entails following a gut flush diet or simply a clean diet consisting of unprocessed, unrefined, and gut-friendly meals and supplements.

Spend four to six weeks on a cleanse if you have more serious health issues and two weeks if you want to feel better. You can also couple it with skinny fit detox tea to promote weight loss.

healthy juices

You can notice weariness, a transformation in bowel habits, mental fuzziness, and skin breakouts if your diet is high in sugar and low in vegetables. After three to five days, these symptoms usually start to go away.

Why Gut Cleansing Is Important?

The gut is responsible for absorbing vitamins, minerals, and electrolytes from the food that has been digested. Therefore, it’s crucial to cleanse your gut by maintaining a suitable diet, frequent exercise, and using distilled water and supplements, to reduce the chance of acquiring diseases.

The more easily your body can absorb the food you consume and the substances you put into it, the less likely you will become ill over the long and short term. Additionally, a good diet to clean out the gut has the following benefits: 

Lowers Cholesterol Levels 

Consuming meals that are purifying to the gut helps reduce cholesterol. A healthy gut will assimilate more cholesterol from foods and eliminate it before it gets into the blood system. 

Aids in Weight Loss

A healthy gut cleanse diet also helps you keep the weight off. A gut flush diet is nutrient-dense and low in calories, as required for a small waist diet. It can assist you in maintaining your weight loss objectives. 

woman exercising at home

Balances the Body’s pH Levels

An unbalanced pH level can result in several health issues, including bacterial overgrowth. Fortunately, some foods can assist in cleansing the gut and balancing pH levels in the body, including avocado, olive oil, and flaxseed.

Strong Immune System

It should stand to reason that a healthy gut can result in a better immune system, as the gut is where 70% of the immune response resides. Regularly consuming foods that cleanse the stomach helps lower inflammation and support a healthy mix of good bacteria, strengthening immunity.

Balances Hormone Levels and Reproductive Health

Adhering to a hormone-balancing diet for cleaning the gut helps eliminate toxins that can accumulate and lead to hormonal abnormalities. This may result in predictable menstrual cycles and generally overall reproductive health.

Improved Digestion

Gut cleansing can help you better digestion if you experience constipation or gas. Optimal digestion depends on a healthy gut.

aged woman walking on the beach

Cleansing can eliminate unfavorable bacteria accumulation that can cause digestive issues. You can take more nutrients when your gut is healthy.

Best Gut Cleansing Foods

A best cleanse for stomach issues with a well-balanced diet is one of the finest things you can do to improve the health status of your gut. The following foods are good to ingest and purify your digestive system.

Dark, Leafy Greens

Maintaining a balance of foods in your diet is essential for good intestinal cleansing. These colorful, fibrous vegetables are excellent for scouring and cleaning the digestive tract. 

Additionally, they’re rich in minerals and antioxidants, which can aid our body in defending itself against the pollutants we are susceptible to. 

Remember that stir-fried veggies are more easily digestible than raw ones. If you experience frequent digestive problems, try steaming or sautéing your greens or making simple soups. Always include some good fat and acid to help the vitamins absorb properly.

Chia Seeds

These little power seeds are the ideal gastrointestinal purifiers. They aid in gut cleansing and are very beneficial for anyone suffering from constipation. They also include omega-3 fatty acids, which fight inflammation. 

Chia Seeds

You can consume chia seeds in a spoonful of water, or they can be combined with chocolate and nut milk to produce a pudding. You may also sprinkle it on salads or add it to smoothies or breakfast porridge.

Psyllium Husk

Another strong seed with excellent cleaning properties is psyllium husk. People can start with a minimal quantity and observe how their bodies respond. 


You may include wonderful herbs in your diet to enhance gastrointestinal cleaning. Try fennel seeds, which can help you eliminate gas and mucus buildup. Any intestinal discomfort can be soothed by peppermint, which also reduces bloating. 

Apple and Apple Cider Vinegar 

Because apples are a potent natural cleanser, several colon-cleansing methods include whole apples, apple juice, apple sauce, or apple cider vinegar (ACV). Apples are rich in dietary fiber to support a healthy digestive system. They also contain pectin, a carbohydrate component that works as a stomach thickener. 

Pectin strengthens the intestinal lining and assists in removing toxins that have accumulated in the colon when consumed in therapeutic doses. Pectin, which is also present in citrus fruit rinds and the skins of bananas, aids in the body’s detoxification of heavy metals and other pollutants.

Lemon Water

A glass of lemon water is an excellent way to start the day and support gut cleansing. Lemons’ citric acid aids in promoting the stomach’s synthesis of hydrochloric acid, which is essential for good digestion, just like apple cider vinegar does. Lemon water also encourages regularity and aids in the removal of pollutants. 

lemon water

To create lemon water, you squeeze the juice of half a lemon into a glass of warm water. You could add a little honey or ginger for additional flavor and advantages.


Fruit should be consumed regularly. It aids in colon cleansing because of its high fiber and antioxidant content.

Turmeric Powder 

The spice turmeric powder offers various advantages for gut health, including promoting bile production and treating bacterial infections. Due to its powerful anti-inflammatory qualities, turmeric can reduce intestinal permeability and inflammation.

The main compound in turmeric, curcumin, has also been demonstrated to increase gastrointestinal motility and shield the gut lining from harm.

Foods To Avoid During Gut Cleansing

You’ll have one less concern in your quest to improve gut health by avoiding these foods.

  • Coffee: Coffee’s caffeine level can cause constipation and dehydration. Additionally, coffee may increase the formation of stomach acid, which may cause indigestion and heartburn. Furthermore, coffee may irritate the intestinal lining, which may cause inflammation.
  • Wheat: Bloating, gas, and other digestive problems can be brought on by the common allergen wheat. 
greek yogurt
  • Dairy: Due to their difficulty in digestion and high lactose content, dairy products may trigger gastrointestinal irritation. Dairy products may also include dangerous hormones and antibiotics that can worsen the condition of your digestive system.
  • Sugar: With regard to gut health, sugar is one of the worst culprits. In addition to feeding undesirable bacteria, it can also cause inflammation and other medical issues. Therefore, avoid sweets, desserts, fruit drinks, and processed foods.
  • Meat: It can be challenging to digest meat, and it can be taxing on your system. Additionally, meat frequently has a lot of saturated fat, which can cause inflammation.

Colon Cleansing Methods That Work

Before performing a gut cleanse, it’s critical to consider possible techniques to increase its effectiveness.


Drinking lots of water is excellent for controlling digestion. Lukewarm water, in particular, is beneficial for digestion. Consider consuming a lot of foods with high water content. 

Adhere to a High Fiber Diet

The macronutrient fiber is a component that must be a part of the diet. It can be found in complete, nutritious plant-based foods like cereals, nuts, granules, grains, seeds, fruits, vegetables, and more.


The cellulose and fiber found in plants aid in “bulking” up the extraneous material in the colon. Additionally, they control diarrhea and hyperactive bowels while acting as a prebiotic to increase beneficial microorganisms.

Consume a lot of high-fiber foods to maintain a healthy colon. They may be beneficial for intestinal flora as well.

Increase Your Consumption of Juices and Smoothies

Popular colon cleaners include juices such as fruit and vegetable juice and purges. The minerals and fiber in juice mixes help with digestion. To stay hydrated and maintain regularity, they also store water.

Additionally, vitamin C might support colon cleansing. Many fruits and vegetables that are included in juice blends contain vitamin C. 

Take Probiotics and Eat Fermented Foods

Some people prefer probiotic pills to increase the number of beneficial microbes, or probiotics, in the gut.

Probiotics could also stop digestive issues like inflammation. They can be found naturally in fermented foods such as: 

  • Kefir
  • Miso
  • Kimchi
  • Tempe
  • Kombucha
  • Sauerkraut
  • Fermented vegetables

Boost Your Prebiotic Fiber Intake

Prebiotics are indigestible carbohydrates that provide a food source for probiotics. It promotes the growth of beneficial bacteria in the gut.

Prebiotics may aid probiotics in becoming more resilient to specific external conditions, such as temperature and pH fluctuations. 


Some of the prebiotic-rich foods to improve gut health include:

  • Garlic
  • Onions
  • Chicory
  • Bananas
  • Asparagus
  • Whole grains
  • Jerusalem artichoke

Is a Gut Reset Effective?

Short-term dietary changes affect a person’s gut flora. When a person switches to a plant-based diet, bacteria react quickly.

Gut resets may have favorable impacts on the microbiome while dieting. Making more long-term dietary modifications could be essential to see enduring results.

Is It Safe To Follow a Gut Cleanse Diet?

Yes. The main goal of a gut cleanse is to starve the “bad bacteria” in your stomach by forbidding particular meals. Additionally, eat foods that promote the growth of beneficial bacteria and gut lining healing.

By removing pollutants, increasing energy, and bolstering your immunity, colon cleansing is claimed to promote health. However, colon cleansing should be done carefully because it can occasionally be hazardous.

Who Shouldn’t Try a Gut Reset?

Individuals with specific medical issues, pregnant or nursing mothers, may not be good candidates for short-term gut resets. Furthermore, because food limitations are a part of gut resets, it might not benefit those recuperating from eating disorders.

Before making any sweeping dietary adjustments, it’s crucial to consult a physician or dietitian. A healthcare provider should also be informed of any bothersome or persistent symptoms which may point to a more serious health issue.


You might be pleasantly surprised to hear that consuming the correct meals in the proper amounts could help to cleanse your digestive system. Improved general health and immunological performance are correlated with maintaining intestinal health.

People can improve the diversity and quantity of bacteria in their gut by adopting the proper nutritional and lifestyle modifications.

Probiotics, a vegetarian diet rich in fiber, and minimizing needless antibiotic and disinfection use are a few positive improvements one can make. You can also modify your way of living by obtaining adequate sleep and working on a regular schedule.

Before making any significant dietary changes, consult your physician. This is because probiotics, fiber-rich diets, and vegetarianism may not benefit all individuals, including those with irritable bowel syndrome(IBS) or other medical disorders.

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