Gut Trouble? Here’s A 1-Day Detox To Get Your Digestion Back On Track

 

It’s that time of the year again! Holiday meals and parties are filling up your social calendar, and everyone’s in the mood to celebrate. And that’s a great thing! But it can also be hard on your gut.

As a Energy 4 Life wellness coach and nutritionist, I often recommend a gut reset to my clients. It can help them get back on track in a way that addresses the root cause of digestive upset—without resorting to pills, tricks, or shortcut promises. This real-food, science-backed approach to resetting your gut is something you can do any time but is especially helpful to call upon over the next couple of months.

The foods that will help you reset your gut.

During your gut reset, you should be including foods from four major categories, including:

1. Prebiotic fibre from vegetables

Vegetable fibers like those in broccoli and artichoke are essential for the gut. These types of plant-based fibres are actually food for the good gut bacteria. To make it easy on your stomach, make sure that when you eat these foods they are well-roasted or steamed.

2. Leafy greens

Leafy greens like spinach contain fiber and are very easily digestible. They are also a great source of antioxidants to help neutralise free radicals from processed foods and sugar—which will likely find their way into your gut more than once in the next month.

3. Spices

Certain spices like turmeric, cumin, and cinnamon have been shown in medical studies to be anti-inflammatory and great for gut health. They also have calming effects after the frenzy of the holidays.

4. Fermented foods

Eating tiny amounts of miso, kimchi, or pickles is a great way to reset the gut. Study after study shows that food-based probiotic bacteria is hardy and does not get degraded by the time it gets to the colon! Adding more fermented foods is a great way to get those gut bacteria back in action.

Other foods like healthy fats from avocado have also been shown to be beneficial for the gut both for their fibre content and fatty acid profile. 

Exactly how to reset your gut in one day

Since we’re trying to reset the gut and give it a rest from all the digesting it’s been doing, the first thing you should do is try to fast for at least 16 hours, which means you leave 16 hours between your last meal of the day and breakfast. This is called intermittent fasting, and it’s a great way to give the gut a rest and improve hormone and bacterial balance. The other essential lifestyle component for natural detox is sweating and nature—which are all included in the detailed plan below.

So without further ado, here’s exactly how your one-day gut detox plan might look. Feel free to adjust based on your activity level and personal health goals.

First thing in the morning: Drink water and apple cider vinegar

Wake up and drink one full glass of water, then go outside (barefoot for at least two minutes is best) and stretch in nature. Getting two minutes of sunlight in the morning can help reset your circadian rhythm and energise you for the day. A little later on, take 1 tablespoon of apple cider vinegar dissolved in water; it’s been shown to have blood-sugar-balancing properties.

For lunch: Break your fast, and break a sweat

Break your fast after 16 hours with roasted or steamed vegetables and berries. At some point during the day, break a sweat. This can take the form of warm or hot yoga, a workout, or sitting in a sauna for 20 minutes. If you want to snack throughout the day, stick to fermented veggies.

At dinnertime: Make some soup, and take some extra magnesium

For dinner stick to soup and root vegetables like sweet potato. If you can, go for a brisk nature walk after dinner. When you’re getting ready for bed, try a five-minute meditation and a magnesium supplement—which you can get in a powder, capsule, or even in the form of an Epsom salt bath—to help you wind down and get a good night’s sleep. As an added bonus, spend time with positive family, friends, and pets that bring joy into your life. This will help bring down your anxiety, which can help your gut recover and decrease inflammation and is the perfect way to end your 24-hour gut detox.

You can do this gut detox as often as you’d like over the next couple of months. It should help mitigate the negative side effects of indulging a little too much, while still allowing you to live in the moment and enjoy the holidays and time with family and friends.

By |2018-12-22T12:46:32+00:00November 28, 2018|Unavailable|Comments Off on Gut Trouble? Here’s A 1-Day Detox To Get Your Digestion Back On Track

About the Author:

From as long as I can remember, I have always had a passion for food. My first memory was baking bread when I was about 10 years old and I have been captivated by food ever since. It has only been over the last 10 years that I really started looking at the psychology behind food and how we can use food to heal not only our bodies, but our minds too. I trained as a Health & Wellness coach 10 years ago then went on to train as a nutritionist. I now have qualifications in raw food, foraging, nutrition and mental health, Ayurveda diet & nutrition and herbalism. I also hold a qualification as a Naturopath and use this for plant based medicine making. The main reason I started really looking into how food can heal us is due to my own personal health issues. I was diagnosed with cancer a few years ago and although I beat it once, I was given the devastating news that it had come back in the same place. As a consequence I lost 6 babies and suffered not only gruelling physical issues but my mental health took a huge battering too. I wanted to draw from the experiences that I had been through and do something positive with them to enable me to help others who need it and so Mood Foods was born! I now help clients who have a range of health complaints ranging from minor ailments to serious conditions such as cancer. Mood Foods focuses on nutrition, mental health & well being. I believe that eating a balanced diet is not just about a certain diet choice but more about an individual journey; A journey of mindful nutrition. Good, healthy, nutritional, wholesome food should be available to everyone irrespective of your circumstances. At Mood Foods, we are extremely passionate about helping people understand how food can have an instrumental effect on your mental health, your physical health, your psychological health and your spiritual wellbeing. Becoming more aware of your diet and the benefits of how food can help you to make the necessary adjustments which meet the needs of your body and mind, will give you everything you need to maintain and improve your life. We are all individuals. We are all unique. We all therefore have different ways in which we all want to be healthy and to live our lives to their full potential. There is so much advice on healthy living, diets, meal planning etc it can be hard to know what’s best for us. We all have a basic right as humans to enjoy a balanced nutritional diet and to sustain optimum health and well being (psychologically, physically, emotionally and spiritually) through different food groups. Eating healthy shouldn’t be about cost but in about knowing what foods to feed yourself and why. I also offer one to one and group sessions for food coaching. In these sessions we look at food mapping, food behaviours and why we crave the foods we do, meal planning, how to feed your own human energy system and a few other useful tools that will stay with you for life.
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