While research on the effects of short-term “detox diets” or “gut cleanses” on the body is limited, with most studies being too small or lacking robust clinical evidence, according to some studies, consuming certain whole foods and nutrients can modulate the removal of toxins from the body1. Eating a variety of whole foods will provide an array of nutrients and phytonutrients that may help support the body’s intrinsic metabolic detoxification pathways at a mechanistic level, but additional clinical trial research is warranted to elucidate these effects further. Indeed, detoxification is a 24/7 affair (because that’s how detoxification pathways work in our body), so while targeted periods of gut focus to reset digestive health are useful for many individuals, I’ll let you in on a secret: The gut reset principles below are broadly useful, each and every day, for promoting a healthy GI tract for life. After all, why care for your gut sometimes when you can nourish it daily? Below, a nine-step routine for keeping your gut healthy and happy. Giving it a break can support antioxidant and anti-inflammatory processes, cellular cleanup (the fancy word here is “autophagy”)2 and even help shed water weight and ease bloating. Studies are coming out all the time supporting the benefits of intermittent fasting3, which gives the body a break for a set number of hours each day so that your gut can repair, reset, and rest. Even a seminal research review in the journal 4Cell4 4identifies intermittent fasting as a key pillar of longevity nutrition (i.e., eating for a long, healthy life). The night before you start your gut reset, plan to fast for 12 to 16 hours. To put this in perspective—a 12-hour fast means you stop eating at 7 in the evening and don’t eat again until breakfast the next day at 7 in the morning. As we know from Ayurvedic principles, warm water is gentle on the GI tract and stimulates digestion5, which naturally helps food move through the digestive tract and promotes the removal of waste. I recommend you start your detox day with at least one full glass of room-temperature water before you consume any food. To give your gut a break, start by avoiding refined sugars and added sugars in your morning meal (and really in general). Fruit sugars are OK (berries are best), but make sure they’re accompanied by plenty of fiber and fat, so you don’t spike your blood sugar (and then crash). Try one of these green smoothie recipes or this MD-approved tofu scramble. These five-ingredient breakfast cookies are a great choice, as is a quinoa breakfast bowl. A mid-morning cup of tea might help digestion when you’ve had a breakfast that’s heavier in starch. Boil 1 cup of water, then add in 1 tablespoon of loose chai tea. Add additional gut-supporting spices like ½ teaspoon each of cinnamon, cardamom, and ginger. You can also add nutmeg or clove. I like to strain the tea and add a splash of almond or coconut milk for creaminess. In addition to prebiotic fibers from vegetables, adding 1 tablespoon of fermented foods (like kimchi, sauerkraut, or some pickles) to your meals is another easy way to work gut-friendly bacteria into your life. Other ideas: Stir 1 teaspoon or less (it packs a punch!) of miso in your soup, or sip on kombucha, non-dairy kefir, or kvass (a fermented cereal-based non-alcoholic beverage) with your meal. Perhaps easiest, try incorporating a high-quality probiotic into your routine to further bolster your gut-centric diet. The best source of fiber is from complex carbohydrates from fermentable plant fibers or “prebiotics,” which support good bacteria (microbes) already present in the gut. The following foods are especially rich in prebiotic fibers: Try to include at least one serving (extra credit for two or three!) of prebiotic food in your dinner. These spiced stuffed sweet potatoes are a great option, as is this sweet potato breakfast porridge recipe. Editor’s Note: This article was originally published on January 2, 2017. A previous version of this article indicated that a gut cleanse can remove toxins in the body. We have since clarified that statement to indicate that an overall gut reset can help restore balance in the gut microbiome.
