This clean gut diet will improve your digestive system to give you more energy and maintain weight.
If you feel bloated, tired, or sluggish after a meal, then it is time for a gut cleanse.
Your Body Crave A Clean Gut Diet
This diet cleans your stomach and helps your gut microbiome flourish. You want food your body easily processes and is anti-inflammatory.
You also want to avoid sugar. glute, because it can cause imbalances in your stomach. Aim for supportive foods we will talk about in this article.
Foods to Include in a Clean Gut Diet
You must eat nutrient-dense food that your gut health craves. These include:
- Vegetables: Broccoli, cauliflower, kale, spinach, sweet potatoes, and other leafy greens.
- Fruits: Berries, apples, bananas, oranges, and other fruits low in sugar
- Lean Protein: Chicken, turkey, fish, grass-fed beef
- Healthy Fats: Avocado, nuts, seeds, olive oil, and coconut oil.
- Fermented Foods: Kefir, sauerkraut, kimchi, and other fermented foods with probiotics.
Foods to Avoid in Clean Gut Diet
A stable and effective clean gut diet eliminates certain foods that can irritate your gut. These foods include:
- Processed Foods: Packaged snacks, fast food, and other processed foods that contain additives and preservatives.
- Sugar: Soda, candy, baked goods, and other foods that contain added sugars.
- Dairy Products: Milk, cheese, and other dairy products can be difficult to digest for some people.
- Gluten: Wheat, barley, and other gluten-containing grains can be inflammatory for some people.
- Alcohol: Beer, wine, and other alcoholic beverages that can irritate the gut and cause inflammation.
Foods to Cleanse Gut in the Morning
Breakfast is the most important for a clean gut.
Start the day with nutritious foods, here are some examples:
7-Day Gut Cleanse Diet That Works
Here at Nootroholic, we understand that to live life happily we must make our gut happy.
That’s why we created a 7-day gut cleanse diet for you designed to remove toxins and bacteria and also fuel your body with essential nutrients.’
Always start a day with a glass of lemon water to stimulate your digestion.
Day 1
Breakfast: A bowl of Greek yogurt with berries and nuts for breakfast.
Lunch: Large salad with greens, avocado, and grilled chicken.
Dinner: Roasted salmon with asparagus
Day 2:
Breakfast: Smoothie with spinach, banana, and almond milk.
Lunch: QUiona bowl with roasted vegetables and tofu.
Dinner: Turkey meatballs with zucchini noodles.
Day 3:
Breakfast: Bowl of oatmeal with berries and almonds
Lunch: Tuna salad mixed with greens and vegetables
Dinner: Grilled chicken with sweet potato
Day 4:
Breakfast: Smoothie with kale, pineapple, and coconut water.
Lunch: Turkey wrap with hummus and vegetables.
Dinner: Grilled shrimp with quinoa and vegetables
Day 5:
Breakfast: Chia seed and pudding with fruits.
Lunch: Spinach salad with roasted vegetables and grilled chicken
Dinner: Baked cod with roasted Brussels sprouts.
Day 6:
Breakfast: Smoothie with blueberries, kale, and almond milk.
Lunch: Lentil soup with greens.
Dinner: Roasted chicken with quinoa and vegetables.
Day 7:
Breakfast: Greek yogurt with fruit and nuts
Lunch: Chicken caesar salad with mixed greens.
Dinner: Grilled salmon with asparagus to celebrate your last day.
Drink a lot of water and stay hydrated during this 7-day diet. Try it out and expect to feel different
Tips for Implementing a Clean Gut Diet
A. Gradually Eliminate Inflammatory Foods
You don’t have to cut all inflammatory foods at once. If you can’t at once, try to eliminate them from your diet gradually. This will also prevent headaches and fatigue.
B. Chew Your Food Thoroughly
This can improve digestion and prevent gas and bloating. Take your time. Eat and enjoy instead of hurrying.
C. Drink Plenty of Water
Water will flush out toxic waste and keep your digestive system at peak performance.
The human body is complex. A balance of nutrients. vitamins and minerals are necessary for you to feel the best.
Many people have gut issues because of unhealthy lifestyles with processed foods and stress.
If you aim for better stomach health, here are some food sources that you can’t ignore.
Fermented Foods
Kimichi, sauerkraut, kefir, and kombucha are all rich in probiotics that will propel your gut toward great health.
Probiotics are healthy bacteria that balance your gut flora to enhance digestion.
Leafy Greens
Kale, spinach, and collard greens have fibers, vitamins, and minerals in abundance. It is key to better gut health. The antioxidants within reduce inflammation in the gut and simultaneously improves digestion.
Prebiotic Foods
Garlic, onion, and asparagus are fiber-rich sources that feed the healthy bacteria in your gut. This improves digestion and also reduces inflammation. Eat prebiotics often to improve gut health.
Prebiotic foods such as garlic, onion, and asparagus are rich in fiber that feeds the good bacteria in the gut, improving digestion and reducing inflammation. Consuming prebiotic foods regularly can help boost your gut health.
Bone Broth
A rich source of collagen, amino acids, and gelatin. These are nutrients that heal and seal gut lining and reduce inflammation.
Bone broth is a soup dish.
Ginger
Anti-inflammatory to reduce inflammation in the gut and enhance the digestive system to reduce bloating. It also improves gut motility and prevents constipation.
Turmeric
A space with strong anti-inflammatory substances reduces inflammation in the gut and also enhances digestion. Add turmeric to your dish whenever you like.
Berries
Blueberries, raspberries, and strawberries are antioxidant superstars that also reduce inflammation and enhance gut health. Rich in fiber to feed the healthy bacteria in the gut.
You should eat a few berries every day.
Frequently Asked Questions
Yes but important to choose high-quality, grass-fed, organic meats and to avoid processed meats.
Weight loss is not the primary goal of a Clean Gut Diet. But people will lose weight because this diet eliminates processed foods and focuses on whole, nutrient-dense food
Coffee can irritate your digestive system. If you must then aim for organic, low-acid, and limit to 1 cup a day.
Conclusion
When you focus on this gut clean diet your stomach will thank you in many ways.
You don’t have to follow this but you also don’t have to have optimal health 🙂
Try to avoid processed foods and try the 7 days program above.
Also, there are other ways to clean your stomach.
