Whether having your best day or trying to nap in the late evening, a crazy gut is a mood killer. Digestive problems can cause abdominal pain, bloating, flatulence, diarrhea, and constipation. They can make it difficult to eat, sleep, and work. They can even ruin social occasions.
If you’re struggling with digestive problems, a gut-cleanse meal plan may be just what you need. This type of plan focuses on eating foods that are easy to digest and promote a healthy gut. These include fruits, vegetables, whole grains, and probiotic-rich foods.
But when should you eat what? We’ve compiled easy-to-make tasty meals to kickstart your gut cleanse week. Check them out below.
What Is a Gut Cleanse Meal Plan?
A gut-cleanse meal plan is a diet that focuses on consuming foods beneficial for gut health. A diet plan for a healthy gut typically includes plenty of fruits, vegetables, whole grains, and fermented foods like yogurt and kimchi.
The goal of a gut-cleanse diet is to improve gut health. It should promote the growth of healthy bacteria and reduce inflammation.
Meal Plan for a 7-Day Gut Cleanse
This 7-day meal plan helps you reset your digestive system and promote gut health. This plan leaves you feeling lighter, brighter, and more energized with gut-friendly, fiber-rich, fermented foods.
Let’s get into it.
The first day of your gut cleanse diet should include plenty of fruits. It’s highly recommended to have lots of vegetables and whole grains to help your digestive system get reset. Don’t forget a splash of proteins like chicken and beans.
|Scrambled eggs with spinach and whole-wheat toast.
|Garden salad with grilled chicken.
|Quinoa with black beans and sautéed vegetables.
For day two, eat foods that are easy to digest. Fermented foods like overnight oats and kimchi are great for gut health. Fruits, vegetables, and whole grains also help your body detox.
|Overnight oats with chia seeds and berries.
|Spicy tuna wrap with kimchi brown rice.
|Roasted salmon with Brussels sprouts and sweet potato
On the third day of your gut cleanse diet, focus on eating plenty of fiber. Fiber is essential for gut health, as it helps to keep things moving along. Eat plenty of fruits, vegetables, and whole grains.
|Banana smoothie with almond milk and flaxseed
|Turkey sandwich on whole-wheat bread with avocado
|Baked chicken with vegetables.
On day four, eat plenty of probiotic-rich foods. These foods help to restore the balance of good bacteria in your gut. Fermented foods like yogurt and kimchi are great choices.
|Greek yogurt with honey and granola.
|Garden salad with grilled chicken.
|Kimchi fried rice with lean ground turkey and fresh tomato sauce
On the fifth day of your gut cleanse diet, focus on eating anti-inflammatory foods. Choose foods like salmon, quinoa, and vegetables.
|Scrambled eggs with whole-wheat toast and a smoothie
|Panzanella salad with asparagus and hard-boiled eggs.
|Grilled salmon with quinoa and sautéed vegetables.
On the sixth day of your gut cleanse diet, eat plenty of foods that are easy to digest. These help your digestive system to rest and recover. Choose foods like oatmeal and vegetables. Spice things up with the best herbal teas for gut health.
|Oatmeal with blueberries and herbal tea
|Turkey sandwich on whole-wheat bread with avocado
|Veggies, brown rice, and eggs.
At the climax of your gut cleanse week, find foods that promote the growth of healthy bacteria in your gut. Get an excellent superfood for gut health to start your day. Add some potatoes and carrots without forgetting your supply of lean protein.
|Spirulina lemonade and flaxseed
|Garden salad incorporating seeds and nuts
|Roasted chicken with potatoes and carrots
How To Create a Vegan Gut Cleanse Meal Plan
A vegan gut-cleanse meal plan can be a great way to jumpstart a healthier lifestyle. Following a few simple guidelines can create a plan that helps you detoxify your body and improve your overall health.
Here’s what to consume daily.
- Veggies: Six servings
- Fruits: Two servings
- Water: Eight glasses
- Track your progress.
You must track your progress while following a vegan gut cleanse meal plan. Record keeping helps you identify which foods agree with your system and which ones may be causing issues. Keep a food journal and note how you feel after each meal.
- Get creative with recipes.
Eating healthy doesn’t have to be boring. There are plenty of delicious and nutritious vegan recipes out there. Get creative and experiment with different ingredients to find meals that you enjoy. Try both raw and cooked ingredients until you find your sweet spot.
What Should You Consider When Creating a Gut Cleanse Meal Plan?
Following a gut-cleanse meal plan can help promote a healthy gut and overall wellness. Be sure to consider the following when creating your plan.
- The types of food you eat: Include plenty of fiber-rich foods to help promote a healthy gut. Have fruits, legumes, veggies, and whole grains. Focus on your nutritional needs and goals. If attempting weight loss, aim for high-protein foods.
- The frequency of meals: Space out your meals throughout the day to give your gut time to digest. Try to eat 3-4 smaller meals instead of one or two large ones.
- The portion sizes: Don’t overdo it. Eating too much at one time can stress your gut and make it difficult to digest. Stick to smaller portions and listen to your body when it comes to hunger cues.
- The ingredients: Choose healthy, whole foods free from additives and preservatives. These can be hard to digest and can irritate the gut. Avoid ingredients that cause you discomfort.
- The cooking methods: Some methods are better for gut health than others. Steaming or baking your foods is better than frying, as fried foods may be harder to digest.
5 Tips for a Successful Gut Cleanse
Wondering what makes a simple gut-cleanse meal? Splash some resistant starches, fiber-rich foods, probiotics, smoothies, juices, and herbal teas in your plan.
Here’s how each of those ingredients helps.
Diet High in Fiber
Eating a diet high in fiber is a great way to keep your gut healthy and clean. Not only does it promote regularity, but it also helps to remove toxins and waste from the body. Fiber is also essential for gut health, as it helps to provide nutrients that can help to heal and repair the gut.
The best fiber sources include fresh fruits and vegetables, whole grains, legumes, nuts, plus seeds. These foods also supply lots of vitamins, minerals, plus antioxidants that boost gut health and promote regularity.
Additionally, these foods are a great source of soluble and insoluble fiber, which can help to trap toxins and remove them from the body. Soluble fiber can also help to soften stools and make them easier to pass. Insoluble fiber adds bulk and helps to keep things moving through the gut.
Consider Juices and Smoothies.
Juices and smoothies are an excellent addition to a clean gut meal plan. They provide the body with nutrients and fiber that can help flush out toxins and bad bacteria.
The process of juicing extracts water and fiber from fruits and vegetables. That leaves a concentrated form of vitamins, minerals, and other nutrients. Juicing is beneficial for people with trouble getting enough fruits and veggies or those intending to lower their fiber intake.
Smoothies, on the other hand, retain all of the fiber from the fruits and veggies used to make them. Hence, they are a good source of insoluble fiber. This fiber is important for promoting regularity and helping to sweep toxins and bad bacteria out of the gut.
Besides, juices and smoothies help to remain hydrated. Hydration is an important aspect of gut health. When your body has proper hydration, it functions optimally and flushes out toxins easily.
So, if you want to cleanse your gut, adding juices and smoothies to your diet is a great place to start. Just be sure to use fresh, organic ingredients and to drink them in moderation as part of a balanced diet.
Increase Your Intake of Resistant Starches
Resistant starches are the dietary fiber that resists digestion in the ileum and instead gets fermented by the colon’s bacteria. This fermentation process produces short-chain fatty acids. These are the primary energy providers for colonocytes (cells that line the colon).
SCFAs also has anti-inflammatory, anti-microbial, and immune-modulating effects.
Increasing your intake of resistant starches helps with a gut cleanse plan in several ways. First, resistant starches promote the growth of beneficial gut bacteria. A resistant starch-rich gut flora diet plan can help to crowd out pathogenic bacteria and improve gut health.
Moreover, SCFAs produced from resistant starch fermentation help to heal and protect the gut mucosa. Resistant starches also help to increase stool bulk and promote regular bowel movements. These benefits are important for eliminating toxins and waste from the body.
Some good sources of resistant starches that promote gut cleansing include
- Bananas: unripe bananas are a good source of resistant starch and prebiotic fibers that promote the growth of beneficial gut bacteria.
- Oats: oats are a good source of soluble and insoluble fibers and resistant starch. Oats can help to increase stool bulk and promote regularity.
- Legumes: These are a good source of resistant starch. Raw legumes feature up to 30% resistant starch. They are also rich in protein and other nutrients for gut health and cleansing.
- Sweet potatoes: Sweet potatoes are an excellent supplier of resistant starch, as well as vitamins, minerals, plus antioxidants.
- Whole grains: These grains are an excellent reserve for resistant starch, as well as dietary fiber, vitamins, and minerals.
The gut is home to trillions of microorganisms, including hundreds of different species of bacteria. These bacteria play an important role in gut health. They help to break down food, absorb nutrients, and keep the gut free of harmful microbes.
The gut microbiota composition can be affected by many factors, including diet, stress, and certain medications. When the balance of gut bacteria gets disrupted, it can lead to gut-related conditions like IBS, bloating, IBD, and diarrhea.
Probiotics can help restore the gut microbiota balance and improve digestive health.
Probiotics are available in many foods and supplements. Some common sources of probiotics include
Consume More Herbal Teas.
Herbal teas can help with a gut cleanse plan by promoting regularity, helping to expel toxins and gas, and keeping the digestive system alkaline. For an individual on an alkaline vegan diet, these teas can be a valuable part of maintaining gut health.
Herbal teas containing senna or other laxative herbs can help to promote regularity and prevent constipation. Reduce gas and bloating by drinking teas that contain carminative herbs like peppermint, fennel, or ginger.
Keeping the digestive system alkaline is important for gut health. Teas containing herbs like licorice root or dandelion can help to do this.
Drinking herbal teas as part of a gut cleanse plan can be a helpful way to support digestive health. It’s important to choose teas that contain herbs that are helpful for the goals you’re hoping to achieve. For best results, drink two to three cups of herbal tea daily.
Diet Plan for Healthy Gut FAQs: What are Others Asking?
What Should You Expect From a Gut Cleanse Diet?
You should expect improved digestion and reduced bloating from a gut-cleanse diet. You may also see an increase in energy and a reduction in cravings.
Can Fasting Reset Your Digestive System?
Fasting can reset your digestive system by giving your body a break from processing food. This off-time can help to improve your gut health and overall digestion.
An excellent alternative to fasting is a gut-reset meal plan with high-volume, low-calorie foods.
Do Gut Cleanse Diets Work?
Gut-cleanse diets work by removing toxins and waste from the digestive system. These diets can improve gut health and help with weight loss.
A gut-cleanse meal plan helps to clean your gut and promote a healthy digestive system. A gut-nourishing meal improves digestive health, supports immunity, and promotes weight loss.
To follow a gut-cleanse diet, eat plenty of high-fiber foods. You should also eat probiotic-rich foods like yogurt, sauerkraut, and kimchi.
Avoid processed foods, excess sugar, and alcohol as they aren’t excellent inclusion during your cleaning period.
A good GI cleanse benefits those suffering from digestive issues like constipation, diarrhea, bloating, and gas.
We hope you’ll enjoy this 7-day cleanse. If it’s too much, try out our quick yet still effective 3-day gut cleanse.