What Is a ‘Gut Cleanse’? Doctors Weigh in on the Trendy Term and Offer Gut Health Tips

You’ve probably heard plenty of times how important it is to maintain your gut health. It helps manage a healthy weight, aids in digestion, immunity, common menopause symptoms and potentially even cognitive function. Between products on shelves and specific dietary programs, the term “gut cleanse” has become increasingly popular, but what exactly does it mean and, more importantly, is it a valid gut health strategy to remove toxins and aid in digestive health?  

What is a gut cleanse?  

“When people refer to a ‘gut cleanse,’ they’re usually talking about an approach meant to ‘reset’ or ‘detoxify’ the digestive system or to quickly lose weight,” says Will Bulsiewicz, MD, MSCI, Founder of 38TERA. “Classically this involves some sort of extreme bowel purge, intending to induce diarrhea and empty the intestines of stool. However, it may also include a period of calorie restriction, such as fasting, drinking juices or smoothies or teas or using particular supplements.”  

However, from a medical standpoint, there’s no formal definition or recognized procedure for a “gut cleanse” that resembles the way it’s usually normally discussed amongst the public, says Dr. Bulsiewicz.  

There are, of course, medical protocols used to fully eliminate all stool in the bowels, but this is really only done prior to a colonoscopy or certain surgeries and includes necessary protocols and medications.  

“It is not done for detoxification or as a shortcut to gut health,” notes Dr. Bulsiewicz.  

Should you do a ‘gut cleanse’? 

Doctors suggest foregoing a gut cleanse in an attempt to quickly flush out your system or address other health problems. That said, you can achieve optimal gut health naturally.  

“As a gastroenterologist, I advocate for supporting gut health through sustainable dietary and lifestyle changes rather than short-term cleanses, which often lack scientific backing and may actually disrupt the gut microbiota and overall health,” Dr. Bulsiewicz explains. 

Nutrition for optimal gut health  

Diet plays a key role in gut health. As a conscious eater, this means consuming  enough Omega-3 fatty acids, fiber, fermented foods and a colorful variety of fruits and vegetables, says Joseph Lamb, MD, Medical Director for the Hughes Center for Research and Innovation — Nature’s Sunshine Products.  

On the other hand, you should also limit the amount of ultra processed foods (UPF) in your diet, which is food with elevated levels of sugar, salt and additives, says Thara Vayali, ND, Co-founder and Chief Medical Officer at hey freya. Research is beginning to show the negative impact of UPF on gut flora, as well as measures of mental health, cognitive function, metabolism and more. 

In addition to the type of food you eat, being mindful of the way you eat is imperative, says Dr. Bulsiewicz. Slow eating and thorough chewing can enhance digestion by pre-digesting your food in your mouth, he says, including breaking it into pieces and mixing it with digestive enzymes found in your saliva. 

Probiotics, prebiotics and fiber supplements are popular for supporting gut health, says Raj Dasgupta, MD, Chief Medical Advisor for Fortune Recommends Health. He explains that probiotics add healthy bacteria to your gut, prebiotics feed these bacteria, and fiber helps with digestion and bowel regularity.   

He suggests foods including yogurt, kimchi, kefir and sauerkraut to introduce beneficial bacteria to your gut. Miso (a soybean-based paste) and pickles are also probiotic.  

Prebiotics are generally found in chicory, chia seeds, dandelion greens, flaxseed, onion, garlic, almonds, artichoke, oats and barley.  

“Both pharmaceuticals and/or natural supplements, (berberine, oil of oregano, garlic) may be used to eliminate bacteria, yeasts and parasites that advanced testing may have identified,” says Dr. Lamb. “It is also important to provide support with gentle laxatives, magnesium is a great choice, to support one to two healthy bowel movements per day to promote toxin elimination.”   

If you feel constipated or bloated despite having regular bowels, sometimes it’s as simple as proper hydration with electrolytes, and a little more magnesium and Vitamin C for relief, adds Dr. Vayali. Often, lower bowel probiotics with Bifidobacterium species and Lactobacillus reuteri will be an important addition, she says.  

More lifestyle changes for gut health 

“Chronic stress can negatively affect your gut microbiome,” says Dr. Bulsiewicz.  

“Yoga and breath work have both been found to be helpful for gut issues. Additionally, The gut has its own circadian rhythm and when it’s out of rhythm, it can lead to digestive issues. We can optimize our circadian rhythm with outdoor light exposure every morning and consistent bedtimes with seven to nine hours of sleep in a pitch-black room.”  

Regular exercise is also important for the gut and different forms of exercise have different effects on the gut, he says, so opt for a blend of cardio and strength training.  

Additionally, exposure to nature shouldn’t be underestimated. Spending time in nature, such as forest bathing or gardening, can increase your exposure to diverse microbes, which can be beneficial for you and your gut ecosystem, he explains.  

Keep reading for more ways to boost your gut health! 

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The Benefits of Eating Yogurt Every Day, According to Nutritionists

3 Kefir Smoothies for Weight Loss, Gut Health and Other Health Benefits

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.