Safe and Healthy Clean Eating Gut Cleanse At Home

Here's a practical and gentle healthy gut cleanse you can do at home to support digestion, reduce bloating, and reset your gut microbiome—without extreme fasting or expensive supplements. THIS IS NOT to deprive you of nutrients, you should not feel fatigued, you should feel energized!

🥦 Healthy Gut Cleanse at Home

🔹 Duration: 3–7 days (can be extended into a long-term gut-supportive lifestyle)

✅ Step-by-Step Guide:

1. Eliminate Gut Irritants

Start by removing common gut disruptors:

❌ Processed foods, refined sugar, fried foods- these items can contribute to gut dysbiosis and an imbalance in the good and bad bacteria/fungi in your gut.
❌ Excess caffeine and alcohol
❌ Artificial sweeteners and additives
❌ Dairy and gluten (if sensitive)

🔸 Tip: Read labels and cook at home to stay in control of ingredients.

2. Eat Whole, Fiber-Rich Foods

Focus on whole foods that feed good gut bacteria:

✅ Vegetables (especially leafy greens, broccoli, asparagus)- rich in vitamins and antioxidants
✅ Fruits (berries, apples, bananas)- Love bright colored berries due to their antioxidants
✅ Whole grains (oats, quinoa, brown rice, black rice)- try to avoid white starches (white rice, white potatoes)
✅ Legumes (lentils, chickpeas)
✅ Nuts and seeds (chia, flax, walnuts)

🔸 Fiber helps “sweep” the digestive tract and feeds beneficial microbes.

FIBER IS THE PRE biotic aspect for your gut! It feeds the PRO Biotic (the good bacteria)

3. Add Fermented Foods (Natural Probiotics)

Include gut-healing fermented foods daily:

🥬 Sauerkraut or kimchi
🍶 Kefir or plain yogurt (non-dairy if needed)
🥒 Fermented pickles (in brine, not vinegar)
🍵 Miso or kombucha (low-sugar)

🔸 Start slow if you’re new to fermented foods to avoid gas or bloating.

I also LOVE adding Apple Cider Vinegar shots into my routine, AM and PM prior to meal to aid in digestion, for some you will not need this process, try 5 ml or 1 tsp prior to breakfast and dinner and see how your digestive patterns improve. If it is too much bring it down to prior to breakfast daily, still too much, you don't need this extra support then.

4. Drink Plenty of Water

Hydration helps move fiber through the gut and supports detoxification:

Aim for 8+ glasses per day
Consider warm water with lemon in the morning to stimulate digestion

5. Support with Natural Supplements (Optional)

Probiotic supplement (multi-strain, 10–30 billion CFUs)
Magnesium citrate (best for constipation) or psyllium husk for gentle regularity (fiber)
Magnesium Glycinate highly absorbed in the gut and helps with sleep
Digestive enzymes if you feel heavy or bloated after meals

🔸 Talk to a healthcare provider if you take medications or have health concerns.

6. Incorporate Light Movement

Movement encourages regular bowel function:

Gentle yoga, walking, stretching, or rebounding (mini-trampoline)
Aim for 20–30 minutes daily

7. Prioritize Rest and Stress Reduction

Chronic stress disrupts gut health:

Practice deep breathing, meditation, or journaling
Walking 20 minutes a day
Daily exercise is ideal but moving the body is better than nothing
Building a habit helps with achieving your goals, our mind responds to habits and consistency, even if it is small consistent patters per day, this changes to long term behavioral modification.
Ask yourself, what do you love about yourself and what do you want to change. Write three ways you can try to change what you do not like about yourself, small steps, you got this!
Aim for 7–9 hours of sleep per night!!!! Try not to utilize sleep aids!
Do not do any blue light stimulation 1 hour prior to bed
Eat no later than 2 hours before bed, believe it or not this helps with digestion and reduces physical stressors on your body when it is trying to "rest and digest".

⚠️ Important:

This is a supportive cleanse, not a starvation detox. You should feel nourished, not deprived. Avoid harsh laxatives or extreme diets.

Need recommendations on diets? I can help you with that and make an awesome tailored diet, shopping list, super easy recipes that will work for your goals!

Happy self improvement!

Cheers,