WHAT IS GUT CLEANSE?
A gut cleanse is a short diet that aims to improve digestive health by increasing the amount of beneficial bacteria in a person’s large intestine. It is beneficial to your health as it helps to overcome issues such as constipation, irregular bowel movement. It can provide many health benefits such as weight loss, better digestion- absorption, boost energy, good mood, better metabolism, good sleep etc
IMPORTANCE OF GUT CLEANSING
Our gut is responsible for putting our body into working order. As it breaks down the foods we eat, our gut absorbs nutrients that support our body’s functions — from energy production to hormone balance, skin health to mental health, and even toxin and waste elimination. Cleansing your colon from the effects of occasional constipation purges waste products from your body. Once the extra waste is no longer in the colon, your body can absorb nutrients from your food much more effectively, which also boosts your immune system. You will be much more regular as well
A clean and healthy gut lets you eliminate illness-causing microorganisms. It allows you to digest all your food and let the important vitamins, minerals, and other nutrients get absorbed by your entire body. Gastrointestinal Dysbiosis or microbiome imbalance can cause of myriad of problems, both short term and long term
WHO NEEDS A GUT CLEANSE?
Gut cleansing is not just for those who suffer from various gastric issues. Here are the top 8 signs that tell us that the body needs gut cleanse.
1- Mood Disturbances
2- Bloating/ Acidity/ Heart Burn
3- Unintentional Weight Gain
4 – Discturbed Sleep
5 – Depression
6 – Chronic Fatigue
7- Disturbed Bowel Movements
Ways to keep Gut Healthy
1. Stayed Hydrated
Drinking plenty of water and staying hydrated is a great way to regulate digestion. Drinking lukewarm water is good for your health. Using water is one of the easiest and safest ways to cleanse the colon naturally. Water moistens stool and gives it bulk, facilitating its passage through the colon.
Also, try eating plenty of foods high in water content. This includes fruits and vegetables like watermelons, tomatoes, lettuce, celery etc
- Jeera/lemon water
- Green Tea/ Green Coffee
- Clear soups/ Vegetable stocks
- Buttermilk/ Chaas
- Diffused Water
- Fresh Vegetable Juices
2. Adequate Exercise
Try to include regular exercise. Exercise can have a beneficial effect on the diversity of the microbiome. Regular exercise can also help people relieve stress and maintain a moderate weight. Exercise also give motility to the gut and help is better functioning of the gut
- Walking/ Jogging/ Running
- Achieving 8,000/10,000 step counts a day
- Regular Workout
3. Include fiber in diet
Fiber plays a key role in maintaining good gut health, which may impact your overall health and well-being. In particular, prebiotic fiber helps to support the function and maintenance of your gut microbiome, the complex community of microorganisms living in your digestive system
When you eat whole grains rich in insoluble fiber, it moves faster through your intestines, which can help signal that you are full. Fiber cleans your colon, acting like a scrub brush. The scrub-brush effect of fiber helps clean out bacteria and other buildup in your intestines, and reduces your risk for colon cancer. Fiber is an essential macronutrient to have in the diet. It’s found in whole, healthy plant foods like fruits, vegetables, grains, nuts, seeds, and more.
- Raw vegetables and salads
- Fresh Fruits
- Nuts and Seeds
- Beans and lentils
- Whole Grains & Millets
- Yoghurt & Curds
4. Get adequate sleep
Sleep can impact the microbiome, as well as cognitive function. A person can try making time to wind down in the evening and establish a regular time for sleeping and waking. Enough sleep allows the brain to recharge, reorganize and eliminate toxins that stored throughout the day
5. Include Probiotics Food
Adding probiotics to your diet is another way to cleanse the colon. This also boosts overall health in many other ways. Probiotics introduce good bacteria to the gut with the help of fiber and resistant starches. These curb inflammation and promote regularity Also, eat lots of probiotic-rich foods, like yogurt, kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, sourdough bread and some cheeses etc
Gut is the second brain in our body. An unhealthy gut sends signal through Vagus nerves to the brain which affects your immune system, contribute to disease, and impact mental health.
Fermented foods are excellent for overall gut health. Try to include them very often in diet. Also reduce overall intake of sugar, maida, processed food, processed grains. Include more of natural and fresh foods. Avoid over cooking of foods to retain its nutrients, reduce intake of alcohol etc. Regular intake of antibiotics is also very harmful to the gut.
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