Table of Contents
Wonder stepping into a neat, clean, and beautiful house where all the useful stuff is arranged in a tidy manner, decluttered and hygienic, a little garden full of fresh blossoms; all the guys working with a mutual understanding and perfect co-ordination; radiating a sense of positivity, and productivity.
Now, same as it is our GUT MICROBIOME! Or the GUT FLORA- the most important home we must truly nurture. There resides in trillions of various species of microorganisms, bacteria, yeast, or archaes and their perfect multiple-channel communication with the brain plays the hero role.[1]
Our emotions, brain functioning, food choices, daily habits, work efficacy, stress, sleep, and a lot more are surprisingly affected by the health of our gut microbiome. So simply keep it clean to keep your life clean! To look back on, your body is the only place you are going to live forever in! Keep it pure and lend zero space to unwanted debris.
The gut is identical to the gastrointestinal tract. Also called as GI tract or GIT tract or digestive tract or alimentary tract.
Being made up of two words Gastrointestinal pertains to the stomach and intestines, while tract means a bunch of organs connected in a series-like arrangement.
The food or liquid that we intake through the mouth, goes to the pharynx; travels down through the esophagus, reaches the stomach, passes through small and large intestines to finally the rectum, and waste of all comes out through the anus.[2]
The gut cleanse is getting rid of everything unwanted from the gut or decluttering the gut. All the toxins, harmful chemicals, unwanted radicals, debris, and scrap need to be out of your digestive tract and make home for a healthy gut flora.
So now you know what all the fads about gut cleanse, colon cleanse, or detox were about!
Cleanse vs detox: while both of the concepts aim at purifying the body through the elimination of toxins; cleanse refers to a broader aspect that majorly focuses on expelling out digestive tract scrap whereas detox is a stern approach done to purify the blood, liver, kidney and further on.
Now you might be wondering do I need any of these cleansing and detoxes. We got you covered!
If you are always craving sugar, cupcakes and cheesecakes, dairy, processed foods, or salt you might be having ill gut health.
Having irregular bowel moments or odd times bowel moments, frequent constipation, acidity, always bloated, passing sticky mucousy bowel often might want you to check on your gut health.
Feeling anxious, always irritated, depressed, stressed, or having too many mood swings could be a warning sign of a bad gut health[3].
Too many breakouts, rosacea, eczema, acne, itchy, flaky skin, and early aging despite having a good skincare routine is not a healthy gut sign.
Facing discoloration or a high dose of brittleness could be due to the accumulation of toxins in your body.
Despite eating healthy or exercising you feel dull, low on energy, unhappy, difficult to have a sound sleep, or hard on positivity.
A fine amount of stubborn fat is deposited especially around your hips, thighs, or stomach
Sometimes a swollen face too can be a sign of something toxic happening in the gut.
If you find it hard to concentrate or feel congested or cluttered always; check on your gut health expert.
If your joints hurt too often, frequent pain episodes occur, or you always on a mild headache; you might be carrying a few harmful toxins inside your gut.
When you feel too low on immunity or catch illness very often try detoxing your body!
Cleaning your gut is as crafty as cleaning your house; you just have to get up; defeat the laziness and decide to turn on the active mode. It might boost your digestive health which can lead to better general health.
Here, we have tried to discuss a variety of ways you can choose from to get the cleaning process on.
The majority of these detox methods are meant for people who are healthy or not facing any chronic issues for a long time, however, it is suggested to consult your physician before starting any detox for a long time.
Our human bodies are no less than a magical wand that comes with a self-cleaning feature; it has the capability of healing on their own, producing fresh intestinal linings itself, our liver is made for many wonders like detoxification, a pair of bean-like kidneys are filtering out toxins from the blood, our lungs, intestines all of these are working for the cleaning of our bodies.
Not only this, but at cellular levels too cleaning is happening. Autophagy is a body’s physiological process that eats up old damaged cells and produces fresh ones!
“It is recycling and cleaning at the same time, just like hitting a reset button to your body. Plus, it promotes survival and adaptation as a response to various stressors and toxins accumulated in our cells,” says Dr. Priya Khorana, PhD nutrition education from Columbia University.
In a lifestyle like today’s we unknowingly have stuffed our bodies with a lot of toxins but worry not; your body is here!
Another detox tool- Fasting!
Worry not! you don’t have to go days without eating or just surviving on barely water. It is simply altering your intake of certain foods that might be causing a hindrance to your perfect body goals.
Rest is required by one and all; so are our cells, tissues, and organs. It just boosts up the cleaning effect.
Also don’t forget – deep breathing, meditation, and relaxation.
| Ways to boost the self-cleaning process | Sources |
| Adequate dose of antioxidants | Lemon, oranges, amla, moringa, broccoli, all fresh green leafy vegetables, green tea, spinach, etc. |
| Exercising often | Aerobics, Zumba, yoga, strength training, dance, swimming, cycling, gymnastics, stretching etc. |
| Enough hydration | Freshwater, coconut water[3], cucumber, watermelons, green smoothies, herbal teas, infused waters, etc. |
| Good Quality of mental health | Adequate sleep, meditation, managing stress, etc. |
| Having a balanced meal | Enough macro and micronutrients. Fibre, protein, healthy fats, vitamin and mineral-rich. |
Comprising of three fruits namely, Emblica officinalis (Amalaki), Terminalia bellerica (Bibhitaki), and Terminalia chebula (Haritaki), triphala has proved to be the mainspring of the digestive tract.
Polyphenols in Triphala modulate the human gut microbiome and thereby promote the growth of beneficial Bifidobacteria and Lactobacillus which inhibits the growth of those gut microbes which are not desirable by the body. The bioactivity of Triphala is elicited by gut microbiota to generate a variety of anti-inflammatory compounds [4].
This polyherbal combination shows various cleansing effects in various doses; let’s discover how!
To add further, polyphenols that are derived from Triphala such as chebulinic acid are also transformed by the human gut microbiota into bioactive metabolites, which have demonstrated potential in vitro to prevent oxidative damage.
Therefore, many studies are being conducted to dig out more of its benefits to aid the human body; particularly, the gut!
One such human clinical trial that investigated the use of Triphala in patients with gastrointestinal disorders found that treatment reduced constipation, mucous, abdominal pain, hyperacidity, and flatulence while improving the frequency, yield, and consistency of stool.[6] and undoubtedly that’s what we expect after a smooth gut cleanse!
Salt water[5] flushes have caught a lot of attention recently. They are said to produce bowel movements quickly and detoxify the colon, but not enough studies have been done on this.
The lukewarm saline water softens the hardened stool to move, which prompts the nerves to carry out their normal functions of the GI tract.
How to do a saltwater flush?
Try to Have it on an empty stomach for best results.
Consuming this should be limited also, advised to consult your physician if suffering from any health issue for a long time. Skip it if you suffer from electrolyte imbalance or blood pressure issues.
Majorly, psyllium husk is proven to enable easy defecation, limiting constipation and altering the colonic environment! Or we should say it gently helps you get off extras and waste from your colon. Being rich in fiber and other elements, it works as a natural laxative too.
Let us see what studies have to say,
Consumption of psyllium husks introduced small but significant changes in the intestinal microbiota of both healthy and constipated patients.
In, constipated subjects there were greater effects on the microbial composition (increased Lachnospira, Faecalibacterium, Phascolarctobacterium, Veillonella and Sutterella and decreased uncultured Coriobacteria and Christensenella) and alterations in the levels of acetate and propionate.[7]
Fibre-rich foods such as sweet potatoes, prunes etc. must be consumed to add bulk to stool and help them pass easy!
According to Ayurveda, elimination of toxins(ama- har) and promotion of digestive fire(agni vardhan) are required for a healthy gut cleanse. It talks about various herbs and habits that provide potential benefits.
Being a natural digestive tonic, all three seeds may work together to relieve the toxin build-ups, and gently scrap off toxins from the linings, alongside promoting the digestive fire which enables better absorption of nutrients.
CCF drink is a bright golden brew made up of cumin, coriander, and fennel seeds[5].
Let us take a look at how it is made.
½ teaspoon of each cumin seeds, coriander seeds, and fennel seeds are taken and boiled in 6-7 cups of water for about 5-7 minutes. Strained and enjoyed by the sense of lightness in the digestive tract. The dose of it, depends on age, body type and dominant dosha therefore consider talking to your Ayurvedic physician too.
Modern day researches show, the following antioxidant data about cumin and coriander, therefore no space for free radicals!
| Sample name | Total phenolic content (gallic acid equivalents mg/g dry weight) |
| Cumin(methanolic extract) | 7.0±0.2 |
| Coriander(methanolic extract) | 4.2±0.3 |
| Cumin(ethanolic extract) | 3.70±0.25 |
| Coriander(ethanolic extract) | 2.1±0.4 |
Be it roots, leaves, peel, latex, flower, fruit, or seeds every part of this delicious delight holds with it a bundle of benefits. [8] Some( for gut health) out of a never end list of its benefits are listed below!
1. The papaya can act as a detoxifier, activator of metabolism, rejuvenating the body and helpful in the maintenance of the body’s homeostasis because it is rich in antioxidants, B vitamins, folate, and pantothenic acid, potassium, and magnesium as well as fiber.
2. Because of its high vitamin A and carotenoid contents, it can help in preventing cataracts and age-related macular degeneration. [10]
3. The consumption of papaya after a meal can improve digestion[9], and prevent bloating and chronic indigestion.
4. It may help in mitigating infections of the colon, and also to break down the pus and mucus. It is believed that it can act as a useful tonic for the stomach and intestines if consumed alone for at least 3 days.
5. In folklore medicine, few times it is suggested to go for “Papaya Therapy” once a year to benefit from its healing properties [11]
| Important parameters | Range |
| α- carotene | 16 – 31 (μg/100g) |
| β- carotene | 130 – 730 (μg/100g) |
| Lycopene | 113 – 4138 (μg/100g) |
| β-Cryptoxanthin | 124 – 3799 (μg/100g) |
| Zeaxanthin | 19 – 27 (μg/100g) |
| Lutein | 93 – 318 (μg/100g) |
| Total carotenoids | 321.2 – 7210 (μg/100g) |
| Total Polyphenols | 51 – 59 (mg GAE/100g) |
| Total Antioxidant Activity – FRAP | 350 – 430 (μmol TE/100g)3 |
Therefore, papaya contains high antioxidants, which can stabilize free radicals and prevent cellular damage, reducing oxidative stress which may aid detoxification.
“Shankha- prakshalana” Literally means- to clean the shell; (wash up the gut.)
Ancient texts from India are no less than magic wizards holding amazing factual knowledge that is today proved by science too!
Gherand Samhita, Chapter 1, and Verse 17 talks about a set of wonderful gut-washing practices.
These asanas or poses are practiced along with the intake of lukewarm salt water. This set of 5 asanas is practiced 10 times each which completes one round. it is safe to practice once a week for 4 weeks by healthy individuals.
However, it is advised to be practiced under a specialized yoga trainer for safe and better results.
It opens the pyloric sphincter of the stomach through the expansion of the esophagus, stomach, and duodenum.
This asana facilitates repeated contractions on one side and relaxes on another side of the intestines.
This set of poses twists the whole smooth muscles of the stomach and intestine, which further pushes the foodstuffs downward along with the water
It is Indeed a wonderful way to open the ileocecal sphincter. At that moment from the small intestine water enters into the large intestine
stretches out the digestive organs, nerves, and muscles. Therefore, repeated contraction and relaxation occur in the complete digestive tract.
Finally, complete bowel evacuation occurs and the GI tract will be free from fecal Matter.
This cleansing of the GI tract improves the Digestive process.
Be it constipation, diarrhea, dyspepsia, belching, bloating, gastritis, epigastric discomfort, gastric ulcerations, indigestion, nausea, and vomiting ginger got your back.
Ginger is an important dietary agent that possesses a carminative effect, decreases pressure on the lower esophageal sphincter, reduces intestinal cramping, and prevents dyspepsia, flatulence, and bloating
ginger accelerates gastric emptying and stimulates antral contractions in healthy individuals
Ginger juice intervention increased the species number of intestinal flora. A decreased relative abundance of the Prevotella-to-Bacteroides ratio and pro-inflammatory Ruminococcus_1 and Ruminococcus_2 while a tendency toward an increased Firmicutes-to-Bacteroidetes ratio, Proteobacteria, and anti-inflammatory Faecalibacterium were found. [12]
short-term intake of ginger juice had substantial effects on the composition and function of gut microbiota in healthy people.
Gingerols and shogaols in ginger are rapidly absorbed in the small intestine and have been shown to be metabolized by human gut microbiota.
in the small intestine can reach the colon where they can be metabolized by the microorganisms and act as a prebiotic [7]metabolite resulting in a greater abundance of beneficial microorganisms that contribute to host health. They also modulate the composition of the gut microbial community by inhibiting pathogenic microorganisms
and immune response, such as NFκB. Inhibition of oxidative stress reduces pro-inflammatory mediators. Gut microbiota is also a source of other pro-inflammatory
molecules that have a binding unity with TLRs. Gut microbiota modulation reduces inflammation. [13]
The results [14] suggest that kombucha consumption attenuates oxidative stress and inflammation, improves the liver detoxification process, and reduces intestinal dysbiosis. There is evidence that kombucha consumption is beneficial for the control and treatment of obesity and associated comorbidities, as well as for the modulation of the gut microbiota in vivo.
This caramel-like sweet delight may be a potent gut cleanser. Not me, this is what research papers are saying. Let’s have a look at what’s been going on lately.
Current research suggests that certain kinds of honey can reduce the presence of infection-causing bacteria in the gut including Salmonella, Escherichia coli, and Clostridiodes difficile, while simultaneously stimulating the growth of potentially beneficial species, such as Lactobacillus and Bifidobacteria.[15]
A variety of honey shows a variety of actions on the gut microbiome too! Here, are a few of its many types and their positive effects.
Honey represents an attractive option in this space and with further validation could provide a means to benefit the gut microbiome in a healthy state and to remediate the microbiome from a dysbiotic state.[16]
Cleaning must always be followed by nourishment. Be it gut care, skincare, haircare, or any other!
Also, practice breathing exercises like pranayam, etc., and yoga asanas like sarvanga asana to ensure healthy blood flow throughout!
Ingredients-
1 cup broken red rice/ matta rice.
12 cups water
Grated coconut (optional)
Rock Salt[8] and pepper
Method-
Cook a cup of red matta rice in about 12 times water on a medium flame.
Add a bit of rock salt as per taste along with a hue of black pepper.
Add a bit of grated coconut for a delicious crunchy coconut touch!
Ingredients –
½ cup of whole mung dal
5 cups water
For seasoning-
Ghee
Asafoetida (hing powder)
Cumin powder
Turmeric powder
Fresh curry leaves.
Method-
Rinse and Soak half a cup of mung dal for about 2 to 3 hours.
Cook it until soft; add a bit of salt.
Prepare a tempting but nourishing seasoning with 1 tsp ghee, and 3 pinches of of hing/ asafoetida. To this, add ⅓ tsp turmeric powder and a little cumin seeds. It can be topped with fresh curry leaves. Consume it warm to avail maximum benefits.
Ingredients-
¼ cup of mung beans
¼ cup of rice
5-6 cups of water
½ teaspoon turmeric powder
½ teaspoon Himalayan pink salt.
Grated ginger
Coriander leaves (optional)
Method-
Wash and soak mung beans and rice for 1-2 hours. Cook it together in a sufficient 5 to 6 cups of water. Along with a few strands of grated ginger; Add in some turmeric powder and Himalayan pink salt. For the optimum taste and digestive benefits add fresh coriander leaves.
1. Fermented foods [17]– choose non-fermented moong chilla, jowar chilla, rice chilla, besan chilla, or oats chilla with veggies.
2. Dairy-based sweets- go for coconut laddus, dates almond laddu, and ragi laddus
3. Refined flour- rice flour
4. Cheese- buttermilk.
5. Carbonated drinks
6.Meat, chicken, eggs
A combination of natural herbs like Triphala may show natural cleaning effects. Also, adding ginger, cumin, coriander, and fennel to your diet might facilitate a better gut microbiome.
Drinking enough water may be a good practice, Also you can try lukewarm saline water, ginger drink, or psyllium husk to promote bowel movements and stomach cleaning.
Probiotics like honey, psyllium husk, and fiber-rich foods like papaya may help cleanse safely at home. However, giving a rest to digestion or fasting might help too.
