By Gut health matters. A well-functioning microbiome can impact digestion, the immune system and mood. If you’ve been experiencing bloating, sluggishness or other digestive issues, a 7-day gut cleanse may help you establish better eating habits and restore your gut.
This cleanse focuses on eating more fiber-rich foods, plant-based foods, probiotics, and drinking plenty of water instead of using a harsh detox method to gently support your gut.
Research proves that even short-term diet changes can alter the bacterial makeup in your gut. For instance, replacing refined sugar with fiber-based foods will help you build a greater number of good gut bacteria within a short period of time.
We will discuss what the potential benefits of establishing healthy eating habits through a gut cleanse are. We will then take you from day 1 through day 7 and provide you with a variety of nutritious gut cleansing meals that will help you reach your goals.
Each day’s menu will include foods you should incorporate for good gut health (such as vegetables, whole grains, or yogurt) and foods you should avoid (such as a lot of added sugar or alcohol). You will see that at the end of 7 days your body will have been given the opportunity to create new healthy habits that allow your gut to be healthy and thrive.
Why a Gut Health Cleanse Matters
Trillions of microorganisms known as bacteria, which are found in your intestines the gut can aid with food digestion, disease fight and nutrient production. These good bacteria are healthy and promote lower levels of inflammation in your body when they are fed well, usually by consuming plenty of fiber and fermented foods.
When you consume a diet consisting primarily of processed fats, sugars or unhealthy fats you will alter your gut microbiome to conform with an inflammatory or unhealthy state.
Additionally, there are multiple studies demonstrating that short-term changes to your diet can dramatically affect the composition of your gut bacteria; in fact, a recent study of an all-juice (low-fiber) diet for only three days found that this resulted in a substantial increase in the gut bacteria associated with increased inflammation.
In order to counteract these types of unhealthy dietary changes a scientifically supported, gentle and all-natural gut cleanse is recommended.
A gut cleanse does not involve pills or laxatives, but merely involves consuming foods that promote the healthy growth of the gut microbiome (e.g.,dark greens, berries, nuts, fish).
The reason for this is that these types of foods are high in soluble fiber and healthy fats and work to promote the healing of the lining of the gut and the production of the food needed to create a healthy probiotic population in the gut.
There are also a number of foods that contain probiotics (e.g., yogurt, kefir, sauerkraut, kimchi), which will supply the gut with healthy bacteria directly.
As a participant of the 7 days at home gut cleanse you will be removing items from your diet (e.g., processed meats, excess sugar and alcohol) that will starve the gut microbiome and adding healthy foods.
7-Day Gut Cleanse Plan for Beginners
Here’s a simple outline to follow for the week. Feel free to swap similar foods based on preference. Each day focuses on whole foods that support your gut:
- Day 1: Start with hydration and high-fiber foods. First thing in the morning, get your system going by drinking a glass of warm lemon or plain water to wake up the digestive system. Then for breakfast have a fiber-rich meal. You could eat something like overnight oats with berries and chia seeds or a spinach omelet with some tomatoes, since high-fiber foods will keep the bacteria in your gut moving. After breakfast, for lunch and dinner, eat a hearty salad or vegetable based soup. Possible choices are lentil and vegetable stew or quinoa salad with mixed vegetables and grilled chicken. You could also eat a probiotic snack such as plain yogurt or kefir in the afternoon. Drink herbal teas such as ginger or chamomile in addition to drinking water between meals. Avoid dense sugars and meats today and concentrate only on plant-based foods.
- Day 2: Be sure to keep your fiber intake high and continue eating fermented foods and staying hydrated. A great breakfast option is a green smoothie made from spinach, banana, almond milk, and ground flaxseed, since the insoluble fiber present in spinach will really get things moving through your gut. A great probiotic-rich snack might be a plain yogurt parfait made with strawberries and almonds. For lunch, a big salad made with high-fiber foods like chickpeas and avocado, served with 1 tablespoon of sauerkraut or kimchi on the side, could be great. A good example of dinner is salmon, roasted sweet potato and roasted broccoli, as salmon’s healthy fatty acids will help reduce inflammation, while sweet potatoes and broccoli provide fiber to keep your bowel movement healthy. If needed, drink a cup of tea after your meal to aid in digestion. You should begin to notice more consistent energy levels as well as less bloating.
- Day 3: When eating protein and anti-inflammatory foods for breakfast, things like Greek yogurt with walnuts and blueberries or scrambled eggs with spinach (a protein and veggie combo) make excellent choices. You could also incorporate a small probiotic beverage, like kefir, between breakfast and lunch. For lunch, consider making a breakfast or supper-style meal using turkey or chicken, quinoa, and an assortment of veggies (i.e., bell peppers, carrots, leafy greens) with a tablespoon of olive oil, which is an anti-inflammatory option for the gut. A great dinner idea would include making a stir-fry using tofu or shrimp and a variety of vegetables served with brown rice and using ginger and garlic when cooking because both of those spices promote gut health and aid in the removal of bad bacteria. As with the other meals, it is important to stick to reasonable portion sizes when preparing and consuming meals for a sensitive gut, so consuming smaller amounts will allow for better digestion.
- Day 4: Get Creative: Mix It Up! It’ll be time to repeat those meal ideas that worked so well by the time Thursday rolls around, and you can think about some options to create some variety as well as nourishment through your meals. For instance, one breakfast option could be an avocado toast on whole grain bread topped with cherry tomatoes. Snack on some hummus with carrot sticks for fiber, then for lunch consider a simple salad with either salmon or tuna mixed in with greens, a squeeze of lemon and some olive oil, and then for dinner have either lentil or black bean chili made with assorted peppers, served with a side of steamed greens. Make sure to drink plenty of water and/or tea. Also make sure to listen to your body’s desire for a light snack if you’re craving a simple apple with nut butter or a small handful of nuts both of which contain fiber as well as healthy fats.
- Day 5: Get Reflective: After three weeks of eating this way you should be noticing that your gut has returned to a more balanced state. Stay on track with the same pattern: (eat high fiber vegetables, lean protein, and fermented food). Each meal can be an example of that pattern; such as breakfast – berry and almond smoothie bowl for breakfast; lunch – chicken/kale salad with walnuts for lunch; dinner – shrimp and veggie stir fry with quinoa for dinner. If you notice anything upset with your stomach, have two servings of yogurt or a cup of yogurt smoothie to help your gut get back in balance. At night before bedtime, try drinking peppermint tea as it promotes relaxation of the gastrointestinal tract prior to sleep.
- Day 6: Get ready! We’re going to keep this exciting. The first meal of the transition phase is going to be a veggie frittata for brunch and then lunch will be stuffed peppers with brown rice and black beans. You should also start adding back in some of the healthier grains if you cut them previously, such as brown rice or rolled oats. You should have already avoided all processed foods and sugar. By this time, your digestive system is running much smoother than it was at the start; you may even find you are having regular bowel movements and no longer feel as bloated after eating. Celebrate this positive change with a delicious gut-friendly recipe like parfait made with yogurt or chickpea curry.
- Day 7: Keep up the good work! Think of this week as a new normal and not an end to your journey. The first breakfast could be overnight oats with fruit in them, the first lunch can be a large salad with a grilled protein, and the first dinner could be salmon with some roasted vegetables or a whole wheat pasta with lots of vegetables. Reflect on how you feel after eating only whole foods for one week. Most people feel better (better sleep, better mood, etc.) following this. Plan ahead! Moving forward, you will want to add fiber and a source of probiotic (e.g., yogurt or kefir) to your diet every day, drink plenty of water, and limit sweets.
FAQs about the Gut Cleanse Plan
Is a gut cleanse safe for beginners?
Yes, this program is designed for people who are new to “clean eating.” A cleanse is different from a stint of fasting or drastically cutting calories; it will lead you to whole food and an increased fiber intake instead. You will eat foods included in the program (fruit, vegetables, whole grains, lean protein sources and yogurt) that are generally regarded as healthy. However, be sure to listen to your body. If you’re feeling unusually weak or noticing any side effects, slowly reintroduce some of your familiar foods and reach out to a professional.
What if I just want to do a juice or smoothie cleanse?
If you’re using pure juice for a cleanse, you will actually be eliminating a lot of fiber from your diet. Furthermore, studies caution that a short juice fast will actually be harmful for your gut and increase inflammation. Our bodies are capable of naturally detoxifying (through the kidneys and livers) and our good gut bacteria thrive off fiber intake. Solely juicing doesn’t provide our body with adequate fiber so it is suggested to eat the whole fruit and/or vegetable, or to add additional fiber when making a smoothie by including the whole fruit/vegetable or using seeds in the mix as well.
How can I maintain gut health after the 7 days?
After the cleanse, the best strategy is to maintain many of these beneficial habits. Continue to eat a wide variety of vegetables, fruits, whole grains and fermented foods on a regular basis. Make sure you are getting enough fiber and fluids daily. You don’t need to eliminate sugar or carbs for the long term; however, you have now had an opportunity to see how they affect you. Include a salad or vegetable with every meal, choose whole grains (brown rice or oats) and aim for at least two servings of yogurt or pickled foods each week. In short, view the 7-day plan as a foundation for long-term sustainable eating habits, instead of an isolated short-term diet.
How soon will I feel the benefits?
Most people report seeing improvements in digestion (reduced bloating, improved regularity) within just a few days of increasing their fiber and fluid intake. Many also report having more energy and improved mood after their bodies are being fed primarily by whole foods instead of refined carbohydrates. However, every person’s body is different. The most important factor in achieving long-term success after the first 7 days is to continue to adhere to these habits after day 7.