How To Cleanse Your Gut – 9 Natural Ways To Detox

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By Leslie Waterson

Reviewed by Juliana Tamayo, MS, RDN - Last Updated


The word ‘detox’ often generates skepticism, particularly among those who have yet to try one. Detox, as a word, tends to get thrown around a lot without much explanation. Understandably so, given the controversy that surrounds it. 

There are many detox regimens that promote the idea of cleansing and getting rid of toxins from your body, which could be anything from excess weight to excess stress. The conception behind cleanses is that, by removing solid foods or specific food groups in your daily diet, you are eliminating toxins. This provides your digestive system a break from those toxins, letting it heal and better get nutrients in the gut.

Often, solid foods are substituted with drinks like water with lemon, maple syrup, and cayenne pepper. These ingredients promote flushing out toxins from the body. Sometimes, green tea is a popular drink option as well, or in some circumstances, freshly squeezed fruit and vegetable juices. Cleanses may last from a day to a month, depending on how much detox you want to do.

With this, you’ll be helping your gut, which is an important organ that performs many functions within your body. You can shift your diet and lifestyle strategies to counter the toxic effects by aiding your body’s detoxification pathways and lightening your overall toxic load, although you really can’t necessarily control your exposure to many pollutants and chemicals that surround you. The truth is, cleansing your gut is a complex method, but you still don’t have to buy into expensive cleanses or extreme detox diets to get the job done.

So, if you’re looking to learn how to cleanse your gut, you’re in the right place. In this guide, you’ll discover effective ways to help your gut do its job better while supporting your overall health in the process.

How to Cleanse Your Gut

How To Cleanse Your Gut

Your body has an intricate way of eliminating toxins that includes the lungs, liver, skin, digestive system, and kidneys. There are many ways to do a natural gut cleanse if you are having issues with your digestive tract. Here are some ways to do a detox:

Exercise for Gut Detox

1. Regular Exercise

Regular exercise is associated with longer life. It also reduces the risk of having diseases such as high blood pressure, type 2 diabetes, heart disease, and cancer. Being physically active lets your detoxification system function appropriately.

2. Drink More Water

Drinking more water allows your body to get rid of waste products from your body.

3. Limit Alcohol

An excess in drinking alcohol decreases the ability of your liver to function properly for a detox. It is recommended by health and fitness experts to limit alcohol intake to 1 drink per day for women and 2 drinks for men.

4. Eat the Right Foods

Eat more foods rich in polyphenols like red grapes/wine from red grapes, dark chocolate, green tea, almonds, broccoli, onions, and cocoa. These contain anti-inflammatory properties that reduce blood pressure and cholesterol levels.

5. Get Enough Sleep

Having enough sleep will allow your brain to recharge and reorganize while eliminating toxins stored during the day.

6. Reduce Stress

Also, while not an obvious way to detox, reducing stress can positively affect your gut health. Stressors such as psychological and environmental stress, sleep deprivation, and circadian rhythm disorders can have a negative effect on your gut health.

7. Eat Fermented Foods

Add fermented foods to your diet like Sauerkraut, kimchi, kefir, and yogurt. These are some of the foods that have more good bacteria to help you detox as they contain a high amount of lactobacilli bacteria.

8. Decrease Processed Foods

Lessening your processed foods, sugar, and salt intake as too much junk food consumption is linked with chronic diseases like diabetes and obesity. These conditions can cause damage to your organs, such as your liver and kidneys that are vital for detoxifying.

9. Avoid Antibiotics (unless needed)

Avoid taking antibiotics and pain relievers unnecessarily, as these affect your liver health negatively, thus causing a bad effect on your detox.

Symptoms of an Unhealthy Gut

There are many different and varying symptoms that can come with gut problems. When it comes to health, and gut problems, in particular, it’s important to remember that each and every person has different ways their body reacts to things. This means health can be slightly subjective.

Upset Stomach And Gut Health

Before you move forward with gut cleansing or a gut reset, it’s important to keep track of your symptoms and let your doctor know as well. Today we are going to address some of the most commons symptoms of an unhealthy gut.

1. Unintended Weight Changes

One symptom of having an unhealthy gut is if you gain or lose weight without making changes to your daily diet or exercise habits. An imbalanced gut can hinder your body’s capability to store fat, regulate blood sugar, and absorb nutrients. Weight loss may also be due to small intestinal bacterial overgrowth, whereas weight gain may be caused by resistance to insulin or the desire to overeat because of reduced nutrient absorption. 

2. Upset Stomach

Stomach troubles such as diarrhea, gas, heartburn, constipation, and bloating can all be signs of having an unhealthy gut. You will have less difficulty processing food and eliminating waste if you have a balanced gut.

3. Food Intolerances

Food intolerances are the outcome of having difficulty digesting specific foods. It’s believed that food intolerances may be due to the poor quality of bacteria in the gut. This can lead to having trouble digesting the trigger foods and unpleasant symptoms like diarrhea, bloating, nausea, gas, and abdominal pain. There is evidence that having food allergies may also be linked to gut health.

4. Sleep Problems or Persistent Fatigue

An unhealthy gut may be a reason for experiencing sleep disturbances such as insomnia or poor sleep, and therefore it leads to continuing fatigue. Most of the body’s serotonin, a hormone that affects mood and sleep, is produced in the gut. So gut damage definitely can hinder your capability to have a good sleep. Some sleeping problems have also been associated with risk for fibromyalgia which is a gut disease.

Foods That Can Help Cleanse Your Gut 

Gut health and diet are very closely associated. Foods that destroy good bacteria and promote the growth of damaging bacteria must be avoided, like high-fat foods, foods high in refined sugars, and processed foods.

Foods For Gut Cleanse

It is very crucial for you to have and maintain a healthy microbiome in your body. There are a variety of foods you can consume that actively promote the development of bacteria that are beneficial, having a positive impact on your overall well-being. 

Foods to eat on a daily basis for general health and wellness

Food that is high in fiber, such as bananas, legumes, peas, beans, leeks, oats, asparagus, and berries, have been proven to have a positive influence on gut health in various studies. Having some anti-cancer and immune system-enhancing capacities based on different studies, consuming onion and garlic are closely tied to some of the main functions of the gut. 

Fermented foods are good dietary sources of probiotics. These are sauerkraut, kimchi, miso,yogurt, kefir, and tempeh. Though the quality of these foods varies depending on their production, their benefits on the gut microbiome are well studied.

Foods such as salmon and bone broth provide great benefits to your overall health and gut health, specifically as these are rich in collagen. This will heal your intestinal wall, and also, the function of your gastrointestinal tract is improved.

Adding in fresh produce

Smoothies are another great addition to your daily regimen for a healthy gut. Given that the food is already broken down but still containing fiber, digestion is easier for your stomach while keeping you full and giving you lots of nutrients. The best way to have a smoothie is to make it on your own as you can be sure of its contents. You may add collagen powder for more benefits and include leafy greens and fruits, so it is balanced.

Another easy way to cleanse your body is by eating lots of fruits and vegetables. These are an excellent source of water, phytochemicals, fiber, and other nutrients. Just make sure you only get organic fruits and vegetables with no chemicals when produced.

One way to start off the day supporting your gut health is by drinking warm water with lemon juice, local honey, and a little bit of cayenne pepper.

Food and drinks that can harm your gut microbiome

On the other hand, these are some things that you need to avoid consuming as they are gut-harmful foods. Unfortunately, one thing that can be very harmful to your gut is alcohol. Additionally, research shows that regular alcohol consumption also modifies your gut bacteria to cause liver disease. 

Usually found in heavily processed foods that are low in fiber and high in fat, food additives are the reason for having intestinal inflammation and increasing your chances of having irritable bowel syndrome.  Many studies about artificial sweeteners show they cause bad gut bacteria and other metabolic consequences. If sweets can’t be avoided, just use real sugar in smaller amounts. 

Also, get rid of foods in your diet that are toxic or hinder the detox process. Some studies have proven that heavily processed animal products, specifically red meat, generate a negative microbiome with too many bad bacteria.  If you are going to eat animal meat, it is important to make sure it is grass-fed.

Research also demonstrates that saturated and trans fats eliminate good bacteria and increase bad bacteria. These are typically found in processed foods or anything labeled with “low fat.” Lessen your intake of butter and fatty oils in exchange for healthy fats like olive oil, avocados, and nuts as well.

Top Gut Health Supplements

Renew Life 3 Day Cleanse

Renew Life 3 Day Cleanse

Renew Life’s Ultimate Flora 3 Day Cleanse is the  #1 selling brand in the cleanse segment, and for good reason. If you are looking for a colon cleanse or a supplement to help boost your gut flora, this can be a good option for you.

This supplement works to eliminate, purify, reduce, and promote digestive health. This is a detoxing product that is not a diet and does not promise weight loss but sometimes results in losing water weight. It can help with a variety of health conditions, with one focus being on improving your digestive tract. The Renew Life 3 Day Cleanse can also be helpful in colon cleansing. Colon cleanses something that can help improve your gut microbiota, but also help with general human health and wellness.

The human gut microbiome is complicated, but working to help it move to the point of being a healthy gut is key. Additionally, at a price point of $6.49, Renew Life 3 Day Cleanse is definitely worth the try.




MegaSporeBiotic great probiotic option if you are looking for a long-term gut reset that is made with 100% spore-based and broad-spectrum probiotic. This probiotic helps to improve your gut microbiota, as well as improve your immune system. It’s important to remember that a happy gut often results in both a healthy mind and immune system.

This is a great option for anyone that is looking to improve anything from mood swings to bowel movement health, to general wellbeing, without doing a specific diet. You can find more health information on our review of this supplement here.


Should You Do a Gut Cleanse?

Doing a detox may not seem like an easy road to take, but if you see the benefits that it will provide not only for your gut health but also for your overall well-being, this is definitely worth a shot.  If you have something like a stomach disease or colon cancer, it’s crucial to consult with a healthcare provider first.

Water For Gut Cleanse

Depending on your preferences, there are also specific things you can take to improve your gut health, like the above supplements. Choosing what to eat can also revolutionize your health. Focusing on consuming enough water, vitamin c-rich foods, amino acids, fiber, and fats like coconut milk can be helpful in supporting your gut biome as well.

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Leslie Waterson

Leslie has been passionately involved in the health and fitness industries for over a decade. She is constantly reviewing the latest scientific research and studies in order to take a research-backed approach to lifestyle optimization. Her main areas of interest include nutrition and supplementation. Leslie shares her findings on Fitness Clone to help other health enthusiasts choose the products and routines that will help them achieve their goals.