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Best Food To Cleanse Gut & For Healthy Digestion

Cleansing the gut can help greatly with digestion and can keep you healthy. It is also a great step to take when dealing with any health issues. Try out the list below of the best food to cleanse gut in order to begin feeling and staying healthy.

best foods for gut health

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What Is A Gut Cleanse?

We have worked hard to improve our digestion over the years. After having kids, I quickly realized that my body was not quite right. Soon after, this same realization hit me concerning my kids and husband.

Our eating habits were not awful by any means. However, our bodies were not processing some of the foods well because we had health issues that needed fixing. Once feeling better, some things have been adjusted and some things remain out of our diet.

Inserting certain foods into our diet helped greatly with our gut health. It is a great way to help your digestive health, colon health, immune system, and offers many other health benefits. These foods are helpful for cleasing the gut or maintaining a healthy gut.


This post offers the best foods to cleanse the gut when using whole foods in your gut cleansing regimen. These foods offers a helpuful way to maintain the digestive tract and promote a healthy colon.


What is a gut Cleanse?

A gut cleanse, also referred to as colon cleansing, is a way of removing harmful substances and waste products to promote and balance the gut microbiome.

There are different methods of gut cleansing. Some of the ways include water fasting where you only drink water with no food consumption for a certain period of time, a juice cleansing, cleansing through whole foods, a specificed, healthy diet plan, natural remedies, and more.

Consult a health professional, nutritionist, or health coach for guidance on what type of cleanse is best for you. Everyone is different with different digestive problems and medical conditions. These all need to be taken into account when performing a natural colon cleanse.

Benefits of a gut cleanse

  • Better Digestion - A gut cleanse can help with digestive issues and decrease bloating (This will be contigent on maintaining a healthy diet for your needs after the cleanse. Foods on the list will help to maintain the gut as well.)
  • There will be Increased good bacteria creating balanced gut flora
  • Healthier skin - Removing toxins from the body can help clear up skin rashes, irritations, and create a better glow for the skin.
  • Increased nutrient absorption
  • Help with irritable bowel syndrome - a gut can promote better bowel movements and help with constipation
  • Less Inflammation

Best gut Cleansing foods

Flax Seeds

Flax seeds, also known as linseeds, come from an herbal plant. Including these seeds into your diet is a great way to improve gut health. This study shows improvement with constipation in elderly patients.

Additionally, this powerful seed adds beneficial bacteria to the gut which can help with gastrointestinal problems.Another study shows mice that consumed flax seeds exhibited weight loss due to increased energy and improved blood sugar levels.

Flax seeds are easily added to shakes or sprinkled over food or into baked goods. I have served them this way to my kids over the years with no complaints.

Chia Seeds

Another seed which adds healthy bacteria to the gut are chia seeds.  Chia seeds are high in omega-3 fatty acids and also contains caffeic acid. Both of these compounds are anti-inflammatory.

Caffeic acid activates at a peak level in the colon where it can exert its anti-inflammatory properties. Reducing inflammation can potentially decrease bloating and improve bowel movements.

Hemp Seeds

Hemp seeds also attribute to a healthy digestive system. These seeds are high in both insoluble and soluble fiber. Insoluble fiber may benefit some with bowel movements. Soluble fiber can help the environment of the gut with a prebiotic effect. This in turn increases good gut bacteria.

Psyllium Husk

Psyllium husk comes from crushed up seeds. This food is helpful with constipation and is often used to get waste moving through the digestive tract.  It may be mixed in water and comes in tablet and capsule forms as well.

Walnuts

Adding nuts into your diet can also create a better digestive environment, specifically walnuts. Walnuts are high in omega-3s which help with ease inflammatory problems in the gut. Additionally, these nuts have been shown to improve the diversity of bacteria in the stomach through both a prebiotic and probiotic effect. 

Quinoa

Another great food to consume for gut health is quinoa. This is because it contains fiber which slow to digest, is high in protein, and is a mixutre of soluble and insoluble fiber content. Quinoa helps to regulate the gut, attributes prebiotic properties, and helps regulate the blood sugar due to slower digestion. 

Rice

Additionally, rice is beneficial to eat because it feeds the good bacteria in the gut. This resistant starch provides food to increase healthy bacteria which is often lacking in immune compromised individuals. Also, rice is easier to process in the digestive system making it a great choice for those with digestive health problems.

Sprouts

Another highly beneficial food to add into your dietary routine are sprouts. The following statement is taken from the American Heart Association.

The health benefits of sprouts include improved digestion of both carbohydrates and proteins. Germination stimulates the release of enzymes to pre-digest starch, which may aid in gut health and reduce intestinal gas.

This makes sprouts a highly beneficial gut aid. Adding these to salads, shakes, smoothies, and juices will give you many overall health benefits.

Apples

Apples have the potential to add to a healthy gut as well. The polyphenols in apples reach the large intestine in tact and therefore positively effect the microbiota of the colon.  The fiber in apple offers food for increased probiotics activity.

Pineapple

Pineapple is another food to consider eating when it comes to maintaining a healthy gut. This fruit contains bromelain, a set of enzymes. These enzymes help the stomach with the break down of protein. This can help to reduce symptoms related to digestive problems such as bloating and constipation.

Although pineapple is a great way to add enzymes for maintaining a healthy gut, this fruit may be problematic for some of those with food sensitivities. Pineapple is high in histamine, therefore, it should be eaten in moderation or avoided in this case dependent on the individual's circumstances.

Avocado

Another fruit beneficial to the gut is avocado. This, however, is also high in histamine and should follow the same rule as above if you are histamine sensitive. Avocado is a good fatty oil that helps with gut inflammation and helps to balance gut bacteria. Additionally, it is high in fiber and provides the body with some nutrients which assist in better digestion. 

Beets

Adding beets into your diet helps digestion according to this scientific journal article. Consuming beet juice was found to trigger probiotic growth and balance the environment of the gut.

This was due in part to the betalains and phenolics found in beets. For a yummy juice recipe, view my post here (It will be the recipe at the bottom of the page).

Marshmallow Root

Another great food to supplement into your dietary regimen is Marshmallow root. It comes in powder form and may be added to shakes, puddings, baked goods, etc.

Marshmallow root is especially helpful to those who have a leaky gut. This plant helps add a protective layer to the lining of the gut. In turn, food will not enter the blood stream causing inflammation and digestive discomfort.

Slippery Elm

Slippery elm also comes in powder form. This plant helps the stomach produce additional mucous. When this occurs, the stomach is better protected against too much acid which causes stomach discomfort and ulcers.

A2 Yogurt

A2 yogurt makes the list as well for setting the body up for healthy digestion. A2 yogurt is a fermented food which offers good bacteria into the gut microbiome. This helps the microbiome of the stomach to increase in the types of helpful bacteria it has.

It is important that this bacteria is plentiful so the bad gut bacteria does not take over to form disease and illness. Additionally, A2 yogurt is better tolerated by those who have food sensitivities.

Warm Lemon Water

Adding fresh lemon to warm or room temperature water and drinking is easy to do and can greatly benefit digestion. Doing this task in the morning allows the stomach to better digest the food it will take in.

Better digestion means less inflammation, less bloating, and increased energy through properly absorbed nutrients.

Apple Cider Vinegar

Apple cider vinegar also has gut benefits as well. This ingredient provides the gut with good bacteria and also can potentially kill bad bacteria in the gut. Apple cider vinegar goes through a double fermentaion process in which acetic acid is developed during the second fermentation. 

Aceitic acid has the ability to kill dangerous bacteria in the stomach. With the ability of both a probiotic effect of adding good bacteria and killing off harmful bacteria, apple cider vinegar is taken by many looking for natural healing remedies.

aloe vera for gut health

An additional helpful food that gets materials moving through the digestive system is aloe vera. Aloe vera was originally better know as a healing plant applied topically than a food that is ingested.

Although not necessarily a food consumed in the traditional sense, it can be taken and is one of the best ways to relieve constipation. Also, it contains anti-inflammatory benefits and helps with ulcers.

Ginger

Another great food to take to maintain and heal the gut is ginger. This spice helps to modulate the stomach and keep things moving as they should be. It is also known to relieve nausea, help with vomitting, and is often used for weight loss.  


Ginger can be added easily to many dishes, however, adding ginger to a juice is an option as well. Additionally, using ginger in the form of a tea is an option used by many.

Turmeric 

The last food, or spice, that is helpful for a healthy gut is turmeric. Turmeric is well-known for helping with inflammation. The component of turmeric known as curcumin aids gut flora and is better absorbed with the addition of black pepper.

Herbal Teas 

Herbal teas are great to drink and have many health benefits. One of these benefits is helping the gut. Click on the post below to read about the best herbal teas that can help the gut microbiome.

12 Best Herbal Tea For Digestion and Gut Health

Drinking certain herbal teas are also highly beneficial for the gut. Check out this post to see which ones you will want to drink to improve your digestion.

References

  1. Jones D, Min W. An overview of lymphatic vessels and their emerging role in cardiovascular disease. J Cardiovasc Dis Res. 2011 Jul;2(3):141-52. doi: 10.4103/0975-3583.85260. PMID: 22022141; PMCID: PMC3195192.
  2. https://www.news-medical.net/news/20221121/Beetroot-juice-appears-to-affect-gut-microbiome-positively-impacting-intestinal-and-systemic-health.aspx
  3. https://www.goldenflax.com/flaxseed-change-your-gut-bacteria-for-the-better/
  4. Ma J, Sun J, Bai H, Ma H, Wang K, Wang J, Yu X, Pan Y, Yao J. Influence of Flax Seeds on the Gut Microbiota of Elderly Patients with Constipation. J Multidiscip Healthc. 2022 Oct 20;15:2407-2418. doi: 10.2147/JMDH.S379708. PMID: 36299564; PMCID: PMC9590345.
  5. Guan ZW, Yu EZ, Feng Q. Soluble Dietary Fiber, One of the Most Important Nutrients for the Gut Microbiota. Molecules. 2021 Nov 11;26(22):6802. doi: 10.3390/molecules26226802. PMID: 34833893; PMCID: PMC8624670.
  6. Jalanka J, Major G, Murray K, Singh G, Nowak A, Kurtz C, Silos-Santiago I, Johnston JM, de Vos WM, Spiller R. The Effect of Psyllium Husk on Intestinal Microbiota in Constipated Patients and Healthy Controls. Int J Mol Sci. 2019 Jan 20;20(2):433. doi: 10.3390/ijms20020433. PMID: 30669509; PMCID: PMC6358997.
  7. Bamberger C, Rossmeier A, Lechner K, Wu L, Waldmann E, Fischer S, Stark RG, Altenhofer J, Henze K, Parhofer KG. A Walnut-Enriched Diet Affects Gut Microbiome in Healthy Caucasian Subjects: A Randomized, Controlled Trial. Nutrients. 2018 Feb 22;10(2):244. doi: 10.3390/nu10020244. PMID: 29470389; PMCID: PMC5852820.
  8. Li L, Houghton D, Lietz G, Watson A, Stewart CJ, Bal W, Seal CJ. Impact of Daily Consumption of Whole-Grain Quinoa-Enriched Bread on Gut Microbiome in Males. Nutrients. 2022 Nov 18;14(22):4888. doi: 10.3390/nu14224888. PMID: 36432574; PMCID: PMC9698549.
  9. https://www.heart.org/en/news/2022/06/07/tiny-sprouts-provide-big-nutrition#:~:text=The%20health%20benefits%20of%20sprouts,health%20and%20reduce%20intestinal%20gas.
  10. de Oliveira SPA, do Nascimento HMA, Sampaio KB, de Souza EL. A review on bioactive compounds of beet (Beta vulgaris L. subsp. vulgaris) with special emphasis on their beneficial effects on gut microbiota and gastrointestinal health. Crit Rev Food Sci Nutr. 2021;61(12):2022-2033. doi: 10.1080/10408398.2020.1768510. Epub 2020 May 25. PMID: 32449379.
  11. https://health.clevelandclinic.org/exploring-the-health-benefits-of-apple-cider-vinegar
 

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