Gut for You: 5 Ways to Detox to Support and Improve Gut Health

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Detox to Support and Improve Your Gut Health

Your gut, or gastrointestinal tract, is home to billions, if not trillions, of microorganisms that are predominantly bacteria. Intestinal bacteria are involved in many processes, including (but not limited to) food digestion, metabolism, immune system, and brain function like mood.

Research reveals that gut bacteria exist in utero or the womb. Thus, genetics, age, diet, and mode of birth (cesarean section or vaginal birth) are among the factors that affect the growth and health of the gut microbiota. From your end, the most modifiable factor is diet, Deakin University’s Food and Mood Center says.

Against this backdrop, a detox is right up your alley. It flushes out toxins and excesses from your gut and other organs. Aside from highly processed and fatty food, alcohol, drugs, nicotine, and even caffeine call for a regular detox session.

The body is impressive with self-cleansing, but you are responsible for doing your part in taking care of it. So how do you carry out detox from those substances for a healthy gut?

1. Cut Down on Sugar

However, you structure your detox diet or cleanse, make the elimination or reduction of sugar intake a priority. If possible, adopt this habit for life. Dysbiosis occurs when your gut becomes imbalanced because of high sugar and fat content, as found in processed food. Too many sugary foods, among other things, can result in obesity, which is a risk factor for heart disease, diabetes, and certain cancers.

Artificial sweeteners are also harmful to the gut as they can increase intestinal permeability. The condition is known familiarly as a leaky gut, in which small particles and toxins can escape from the barrier and into the bloodstream, causing the immune system to react. The condition may lead to digestive problems and more.

2. Consume Fiber

Fiber is the food for the gut microbes. Dietary fiber is a plant-based nutrient that appears in many forms in fruits, vegetables, whole grains, nuts, and legumes. Adults are recommended to consume 21 to 38 grams of fiber daily, but Americans only average 16 grams. A low-to-no-fiber diet can result in a myriad of health problems such as constipation.

By taking your fair share of fiber-rich food, you can speed up the process of eliminating toxins. These types of fiber can help you out:

Soluble fiber found in apples, beans, and lentils makes you feel full for longer, delaying hunger and allowing the body to absorb nutrients.
Insoluble fiber from whole grains and legumes bulk up the stool so that it can move efficiently and regularly.
Prebiotics are a kind of fiber that is fermented in the gut and taken as food by its microbiota. Asparagus, raw garlic, and wheat bran are sources. Prebiotics is different from probiotics, which are products containing live organisms. Examples of food with prebiotics are yogurt, kimchi, and sauerkraut.

3. Take Antibiotics Prudently

These substances can change gut microbiota. The literal meaning of the word is “against life,” and antibiotics target bacterial infections such as strep throat, whooping cough, and bacterial pneumonia. Overusing such medicine can result in resistance and damage to the gut bacteria.

Gut bacteria can recover, or you can regenerate them, according to a University of Copenhagen study in 2018. However, beneficial bacteria may still be permanently lost because of multiple exposures to antibiotics, so take this type of medicine as needed and as prescribed.

4. Lower Stress

That gut-wrenching feeling or feeling butterflies in the stomach are proof of the gut-brain connection. According to Harvard Health, the GI tract is sensitive to emotion, and that’s probably why your stomach is out of whack when you are anxious or stressed. After all, stress can affect the behavior and composition of gut bacteria.

If you can’t avoid highly-stressful situations or environments, find ways to deal with them healthily:

Practice meditation and deep breathing.
Take a social-media detox, away from unnecessary noise that can spur on negative feelings.
Talk to your friends.
Get enough sleep.
Go slow on coffee, which can add to anxiety.

5. Employ Detox Drinks

Detox drinks target your gut and the signs that can spell its condition, such as bloating, constipation, diarrhea, and a general sick feeling. Such beverages are made of fruits, herbs, and vegetables with their beneficial fiber content, as noted above. You can find drinks for liver, colon, and even for weight loss, among others.

For example, if you want to be clean for an upcoming pre-employment test, you can try toxin-rid detox kits. A one-day cleanse may suffice, or a 10-day detox may be required for the total elimination of harmful foreign elements. Although this type of detox drink is commonly used to pass a pre-employment test, it benefits the gut by taking out toxins damaging to the body’s native bacteria.

Listen to your gut. Detox can be a permanent thing with the abovementioned tips to support your gut and overall health. Be mindful of what you eat, hydrate, exercise, sleep and stay clean. Let’s drink to that!