If you're experiencing symptoms like headaches, fatigue, weight gain, or low energy, a natural colon cleanse might be beneficial. A 3-day gut reset is a short-term dietary intervention that aims to improve digestive health by increasing the amount of beneficial bacteria in a person’s large intestine. While some believe that colon cleanses offer benefits such as toxin removal, weight loss, and increased energy, it's important to approach them with caution and awareness. It involves adopting habits that are generally beneficial for human health. Eating a healthful, balanced diet and eliminating potentially harmful foods may help people feel better in various ways.
Understanding Colon Cleansing
Colon cleansing involves methods to remove waste and toxins from the colon. Two primary techniques exist:
- Using Specific Products: This involves oral consumption of liquid or powdered supplements, or products administered through the rectum, to detoxify the body.
- Professional Colon Irrigation: Similar to an enema but using more water, this method is performed by a healthcare specialist who might use different water pressures and temperatures.
According to the theory of autointoxication, undigested foods like meat can cause mucus buildup in the colon, leading to toxins entering the bloodstream and potentially causing various health issues. However, there is insufficient clinical evidence to support these claims.
Benefits and Precautions of Colon Cleansing
When performed correctly, a natural colon cleanse can offer benefits, primarily by removing toxins and waste from the body. A study showed that colon cleansing before a colonoscopy removed approximately 1.2 kg of waste.
However, it's crucial to take precautions, as misused colon cleanses can be dangerous. In the US, supplements do not have to undergo approval by the Food and Drug Administration (FDA). It is important to speak with a doctor or dietician before making any sudden dietary changes.
Read also: Advantages of a Plant-Based Cleanse
Natural Colon Cleanse Recipes
You don't need expensive products for a simple natural colon cleanse. Here are a few easy recipes:
Salt Water Flush: This involves drinking a mixture of warm water and salt, which draws water into the intestine.
- Heat water.
- Combine the heated water with salt (the amount was not specified in the source text).
- Shake the mixture until the salt is fully dissolved.
- Drink immediately.
- Lay on your side and gently massage your stomach clockwise.
Apple Cider Vinegar and Raw Honey: This drink may positively impact gut flora due to the probiotics in raw honey and compounds that aid in gut health found in apple cider vinegar.
- Fill a glass with warm water.
- Add apple cider vinegar.
- Stir in raw honey.
- Consume right before bed.
Lemon, Honey, and Spice Drink: A flavorful and healthy option using common pantry ingredients.
- Fill a mug with hot water.
- Add lemon juice, honey, and warming spices (the type and amount of spices were not specified in the source text).
- Allow the ingredients to dissolve and consume immediately.
The Importance of Regular Bowel Movements
One of the best ways to cleanse your colon naturally is by having regular bowel movements. Make sure to consume plenty of fiber and antioxidant-rich foods to cleanse your stomach.
Read also: Lemonade Diet Instructions
Incorporating Healthy Habits for Detoxification
According to medical professionals, the best way to "detox" the body is to incorporate healthy habits that support overall well-being.
Focus on Adding, Not Subtracting: Instead of obsessing over what to cut out, add more nutritious foods. Swap soda for sparkling water. Crowd out fries with roasted veggies or a hearty side salad. Allow flexibility. Detox diets often feel rigid and unforgiving. In real life, an occasional scoop of ice cream or bag of chips won’t undo your healthy foundation.
Start Small: Begin your day with a large glass of water, adding lemon for taste if desired.
Green Juices and Smoothies: These are great for getting extra nutrients from greens like spinach and kale. Pair them with something more substantial like brown rice, tofu, or beans to sustain energy levels.
Massaged Kale Salad: Remove the ribs from a bunch of kale and rip the leaves into small pieces with your hands. Then, massage the kale with a quarter of an avocado, some lemon juice, and liquid stevia until the kale is soft and wilted.
Read also: Healthier alternatives to juice cleanses
Snack on Raw Vegetables: If you find yourself hungry between lunch and dinner, try snacking on cut-up raw vegetables such as cucumber slices, celery, bell peppers, or carrots.
Large Green Salad: Can be as simple as mixed greens topped with herbs, plant-based protein, and raw vegetables. You can also add a quarter of an avocado for density.
Simple and Satisfying Main Course: Have a baked sweet potato or squash, such as butternut or acorn.
Limit Alcohol, Added Sugars, and Ultra-Processed Foods: Removing these, even for a few days, can stabilize your energy, mood, and digestion.
The 3-Day Gut Reset
The 3-day gut reset aims to reset the gut microbiome to help boost the beneficial bacteria in the digestive tract. Bacteria and other microorganisms in the large intestine help break down food. This, in turn, helps the body absorb nutrients and eliminate waste. However, research suggests that gut bacteria influence many other aspects of health, such as immunity and inflammation. This influence can be positive or negative, depending on the species of microbes a person has in their gut.
Gut resets aim to restore the balance of the microbiome by:
- Removing foods that feed harmful bacteria and cause inflammation
- Introducing plenty of prebiotic foods, which feed beneficial bacteria
- Encouraging healthful practices, such as getting enough sleep and exercise and staying hydrated
People typically use gut cleanses or detox diets to remove toxins from the body and lose weight. This is in contrast to a gut reset, which aims to improve digestive health by encouraging beneficial bacteria in the gut.
There is very little research to support the effectiveness of gut detox diets or cleanses. In fact, some may present health risks, such as cleanses involving unpasteurized juices that contain harmful bacteria.
Often, 3-day gut resets involve adopting habits that are generally beneficial for human health. Eating a healthful, balanced diet and eliminating potentially harmful foods may help people feel better in various ways.
However, further research is necessary to determine whether a 3-day gut reset can permanently change a person’s microbiome or create lasting health improvements.
Long-Term Dietary Changes
According to a 2021 review, the Mediterranean diet can increase the amount and diversity of beneficial bacteria in the gut, whereas other types of diet may decrease it, including the Western diet or Standard American Diet (SAD).
The Mediterranean diet includes many of the features of a gut reset, focusing on healthy fats, vegetables, and other sources of fiber. A 3-day gut reset may help a person transition to a diet that includes more of these foods.
Preparing for a 3-Day Gut Reset
If a person wants to try a 3-day gut reset, it is a good idea to plan ahead. Gut resets often require sudden and significant changes to the diet, so it can help if a person prepares by:
- Eliminating any foods they wish to avoid from their cupboards and fridge
- Planning meals for the next 3 days
- Making a grocery list and shopping for the ingredients beforehand
- Making or freezing dishes ahead of time
- Making sure they have time each day to prepare homemade meals, exercise, and rest
Steps to Follow During a 3-Day Gut Reset
Day 1: Eat Anti-Inflammatory Foods
On the first day of a gut reset, the focus is on eliminating inflammatory foods and drinks from the diet. These include:
- Added sugars, such as table sugar, corn syrup, or ingredients ending in “-ose” (such as fructose)
- Refined carbohydrates, such as pasta, pizza dough, cakes, and pastries
- Foods high in saturated fat, such as processed meats
Instead, a person should eat plenty of fresh produce and healthy fats, including:
- Leafy green vegetables, such as spinach or kale
- Brightly colored vegetables, such as peppers, carrots, or eggplant
- Fruits that are lower in added sugar, such as berries, apples, or avocado
- Olives and olive oil
- Nuts and seeds
- Oily fish and lean protein
Complex carbohydrates can provide slow-burning energy throughout the day. A person can include moderate portions of foods such as brown rice, quinoa, oats, or sweet potatoes.
Stay Hydrated
Adequate water intake is essential for the body to function. A person can tell if they are drinking enough water by the color of their urine, which should be the color of pale straw.
During the gut reset, a person should replace caffeine and alcohol with water or herbal teas, such as peppermint, chamomile, or fennel.
Get Adequate Sleep
Some evidence suggests that 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.
Day 2: Add More High Fiber Foods & Try Regular Exercise
Adding additional high fiber foods to the diet can provide beneficial gut flora with more to eat. Examples of high fiber foods include:
- Raw vegetables and salads
- Ground flaxseeds
- Beans and lentils
A sudden increase in fiber intake may cause temporary bloating or gas, so some people may benefit from including fiber in the diet from day one instead.
A 2022 systematic review concludes that exercise modulates gut microbiota. However, the authors note that intense exercise over long periods may lead to unfavorable gut conditions.
Regular exercise can also help people relieve stress and maintain a moderate weight. To start gentle exercise, people can try:
- Walking
- Yoga
- Pilates
- Tai chi
Day 3: Try Fermented Foods & Relaxation Techniques
Fermented foods often contain probiotics, which are live bacteria that have beneficial health effects. A person can include the following fermented foods in their diet:
- Sauerkraut
- Kimchi
- Miso
- Tempeh
- Kefir
As with high fiber foods, probiotics can cause side effects, such as bloating or gas. This may resolve on its own after a few days. If it does not, a person may consider speaking with a doctor or dietitian for guidance.
Stress affects the gut in a number of ways. According to a 2019 review, the hormones, inflammation, and autonomic changes involved in stress can cause changes in the composition of a person’s gut bacteria.
The authors suggest a high-stress lifestyle may lead to imbalances and low diversity of gut bacteria.
A 3-day gut reset offers an opportunity for a person to introduce relaxation into their daily routine. This may involve:
- Meditating or practicing mindfulness
- Taking a warm bath
- Getting a massage or doing self-massage
- Practicing deep breathing exercises
When the 3 days are over, a person may consider continuing some or all of these practices for long-term benefits.
Meal Plan Ideas for a 3-Day Gut Reset
Breakfast Options:
- Coconut yogurt with blueberries and flaked almonds
- Smoothie with coconut water, spinach leaves, an apple, a handful of blueberries, and a tablespoon of ground flaxseeds
- Oatmeal with cinnamon and grated apple
Lunch Options:
- Salad with rocket, watercress, tomatoes, cucumber, and peppers, topped with hummus and green olives
- A chickpea flour wrap stuffed with salad, sauerkraut, and sliced tofu
- A vegetable soup
Dinner Options:
- Lean chicken breast and vegetables stir-fried in coconut oil, fresh ginger, garlic, and tamari
- Salmon and steamed green vegetables, such as kale, cabbage, or pak choi
- Zucchini noodles and lentil bolognese sauce
Drinks and Supplements
Some juice recipes may claim to cleanse the gut. However, not all of these drinks are safe. For example, some may include high levels of oxalates, which can cause complications such as kidney problems in large amounts.
People should drink plenty of water during a gut reset to ensure they stay hydrated. They may also create drinks like smoothies to include a variety of fruits and vegetables in a meal or herbal teas to replace drinks high in alcohol or added sugars.
Some supplements may contain probiotics. However, probiotics are not suitable for everyone. People should speak with a healthcare professional before introducing supplements into their diet.
Precautions and Considerations
Short-term gut resets may not be suitable for people who have certain health conditions, take medications, or are pregnant or breastfeeding. Additionally, because gut resets involve dietary restrictions, they may not be helpful for people recovering from eating disorders.
It is important to speak with a doctor or dietician before making any sudden dietary changes. People should also let a healthcare professional know about any persistent or troubling symptoms, as these could indicate an underlying health condition.
Autoimmune-Friendly 3-Day Detox Meal Plan
Here’s a 3-day detox meal plan tailored to be autoimmune-friendly and compliant with functional medicine principles.
Day 1
- Breakfast: Smoothie with spinach, kale, banana, and almond milk
- Lunch: Quinoa salad with mixed greens, avocado, and lemon vinaigrette
- Dinner: Baked salmon with roasted asparagus
Day 2
- Breakfast: Chia seed pudding with berries and almond milk
- Lunch: Organic chicken breast with a large mixed green salad
- Dinner: Zucchini noodles with basil pesto and cherry tomatoes
Day 3
- Breakfast: Turmeric ginger smoothie with pineapple and coconut milk
- Lunch: Butternut squash soup
- Dinner: Ground turkey stir-fry with a variety of colorful vegetables
Snacks (Throughout the 3 Days):
- Sliced Cucumbers with Hummus