Best Cleanse for Gut Health – 7+ Safe & Effective Options

As someone who’s dealt with IBS for years, I know firsthand how challenging it can be to find relief. After trying a few different types, I discovered how these cleanses can transform gut health and bring relief to my IBS symptoms. 

This guide explores various gut cleanse methods, providing detailed reviews and recommendations to help you choose the best one for your gut.

1. Juice Cleanses 

What is a Juice Cleanse? 

A juice cleanse is like a mini-vacation for your digestive system!

It involves consuming only fresh vegetable and fruit juices for a specific period, usually ranging from 3 to 10 days..

The idea is to give your digestive tract a break from solid foods while flooding your body with vitamins, minerals, and antioxidants. Think of it as a way to hit the reset button on your gut!

Benefits of Juice Cleanses for Gut Health

Juice cleanses can work wonders for your gut health. They help detoxify your system by flushing out toxins and providing a concentrated dose of nutrients. 

A study conducted on 22 participants observed a significant increase in the richness of intestinal microbiota after 3 weeks of juice consumption. At the end of this study, there was a reduction in the symptoms of: 

• diarrhea  
• constipation 
• fatigue 
• A bonus point was its great impact on weight loss. 

Another exploratory study done with orange juice specifically, suggested that it was high in phenolic compounds (polyphenols to be precise). Our gut’s bacteria convert these polyphenols to bioactive compounds contributing to the growth of beneficial bacteria (Lactobacillus spp. and Bifidobacterium spp.), and inhibiting pathogenic bacteria. Therefore, having a strong prebiotic effect. 

Side Effects of Juice Cleanse

Consuming juice cleanses means you’re cutting down on solid foods. Initially, it may cause hunger episodes and energy restriction, leading to symptoms like: 

• Lack of energy 
• Frequent headaches 
• Feeling irritable

Lack of Fiber 

These juice cleanses have comparatively low fiber content as compared to whole fruits and vegetables. This might pave the pathway for symptoms like: 

• Constipation 
• Bloating 
• Abdominal pain

Excessive Sugar Content 

All fruit juices – be it apple, orange, or any other- are high in sugar content. An 8-ounce serving of juice contains about 30 grams of sugar, and that is about 8 teaspoons equivalent. 

Risk of Eating Disorders 

A qualitative pilot study showed a strong relationship between juice cleanses and two major eating disorders: purging disorder (Bulimia Nervosa) and orthorexia nervosa. This was due to a lack of solid foods and sudden low-calorie intake, giving way to such mental health conditions. 

Possible kidney failure was also linked to ‘juicing’ as well as hepatotoxicity due to the high amount of oxalates present in them. 

Which Juice Cleanse Do I Recommend? 

Weighing out all my gathered research and experience with IBS for years, I would personally not recommend juice cleanses. Their cons outweigh their pros in terms of gut health. 

However, I would recommend juice concentrates. They contain 35% retained solids in the form of pulp because the water is extracted. 

100% fruit concentrates are the healthiest option because of no added sugar and high fiber content. You can try some of them like: 

• Lakewood Organic 
• FruitFast 

2. Fiber Cleanses 

What is a Fiber Cleanse? 

A fiber cleanse is all about ramping up your intake of dietary fiber to give your digestive system a good sweep. 

Fiber is a carbohydrate that our gut does not digest or absorb. Instead, it coats the gut and helps to remove toxins as well as increase the motility of the gastrointestinal tract. 

Benefits of Fiber Cleanses for Gut Health 

Fiber is fantastic for gut health because it helps regulate bowel movements and promotes the growth of beneficial gut bacteria. 

1. Reduced Cravings for Junk Food 

Consuming soluble fibers that expand with water gives a feeling of satiety or fullness. It helps to avoid unnecessary intake of junk food and prevents excessive weight gain!

2. Prevents Constipation 

The biggest benefit of dietary fiber for gut health is its laxative effect, which helps prevent constipation. It adds bulk to the stool by absorbing water content and helps to easily pass the fecal matter through the gut. 

3. A detox – Flushing out the Toxins 

Fiber acts like a scrub in the gut. It soaks up all the harmful toxins, just like it does to water, and prevents them from being absorbed by the gut. Later on, flushes them out. 

4. Microbiome Regulation 

This not only prevents constipation but also supports a balanced microbiome. Dietary fiber is fermented by the gut bacteria into metabolic products like short-chain fatty acids (SCFAs) which help regulate microbiota populations of the gut. 

Recommended Fiber Cleanse 

For a fiber cleanse, try incorporating more high-fiber foods into your diet. Think of natural options like: 

• Chia seeds
• Flaxseeds
• Oatmeal
• Berries 
• Leafy greens 

If you’re looking for packed alternatives, there are options like: 

• Renew Life: Fiber Smart
• Garden of Life: Raw Organic Fiber

User reviews suggest them as the best option for IBS and have L-Glutamine, which has gut healing properties.

Possible Side Effects of Fiber Cleanse 

While fiber is great, it’s important to increase your intake gradually. Jumping from low to high fiber too quickly can lead to: 

• Bloating 
• Gas
• Abdominal Cramps

Make sure to drink plenty of water, as fiber needs fluid to do its job properly as it soaks up most of the water content from the gut.

Excessive fiber consumption may also decrease nutrient absorption, causing deficiencies in the body. 

3. Herbal Cleanses 

What is a Herbal Cleanse? 

It involves using natural herbs known for their detoxifying and digestive benefits. These herbs can be consumed as teas, tinctures, capsules, or even in their raw form. 

They are used worldwide in different cultures to promote weight loss and deal with multiple gut health issues. 

Benefits of Herbal Cleanses for Gut Health 

Many herbs have anti-inflammatory, antimicrobial, and soothing properties that can help calm an irritated digestive system. For example: 

• Ginger is great for reducing nausea and improving digestion 
• Peppermint can soothe the stomach and reduce bloating 
• Dandelion root is another popular choice, known for its detoxifying properties that support liver and digestive health.

Recommended Herbal Cleanse 

If you’re looking to try an herbal cleanse, consider starting with a well-known herbal tea blend. Brands like: 

• Traditional Medicinals offer a variety of options, such as their “Organic Ginger Aid” and “Peppermint Delight” teas. 

For a more detailed cleanse, products like: 

• HUM Daily Cleanse to the Rescue
• Nature’s Secret Ultimate Cleanse

Users have suggested these to be great for sluggish digestion and bloating. 

Possible Side Effects of Herbal Cleanse 

If your body is not used to herbs, common side effects can include: 

• mild digestive discomfort
• bloating 
• cramping

These may also cause electrolyte imbalance because most of them contain diuretics. This would cause more dehydration and lead to salt imbalance.  This property also supports the claim that there is weight loss with herbal cleanses, whereas that is only water weight. You are prone to gain as quickly as you lose it.

These herbal cleanses need to be cautiously used in: 

• Pregnancy 
• Nursing(lactation)
• Taking medications for underlying conditions

4. Probiotic Cleanses 

What is a Probiotic Cleanse? 

A probiotic cleanse focuses on boosting the beneficial bacteria in your gut when eaten. 

Probiotics are live microorganisms that can help balance your gut flora and improve digestive health. Probiotic foods include yogurt, kefir, sauerkraut, tempeh, and kimchi. 

Benefits of Probiotic Cleanses for Gut Health 

By increasing the population of good bacteria in your gut, probiotics help with: 

• digestion 
• boost your gut immunity
• enhance nutrient absorption

They can also help combat the effects of harmful bacteria, reduce bloating, and prevent constipation. 

Groundbreaking research has suggested probiotics to be very beneficial in combating:  

• inflammatory bowel syndrome (IBS) 
• antibiotic associated diarrhea. 
• Ulcers and stomach cancer 

Recommended Probiotic Cleanse 

For a probiotic cleanse, you can start by incorporating more probiotic-rich foods into your diet. This includes: 

• Yogurt 
• Kefir 
• Sauerkraut
• Kimchi
• Miso.

If you prefer a ready-made option, consider products like: 

• Yourbiology Gut+
• Culturelle Daily Digestive Probiotics
• Garden of Life Dr. Formulated Probiotics

Users have commented that 16 strains of probiotics in these cleanses have led to their gut health improving drastically. 

Possible Side Effects of Probiotic Cleanse 

Introducing probiotics can sometimes lead to mild side effects, especially if your body isn’t used to them. These can include: 

• Gas
• Bloating
• Upset stomach, usually as your gut adjusts to the new bacteria. 

They may even cause metabolic disturbance and opportunistic infections because probiotics are microorganisms themselves. It’s best to start with a lower dose and gradually increase it, giving your system time to acclimate. 

Tips For Choosing the Right Gut Cleanse

Selecting the perfect gut cleanse is like picking out the best outfit for a big event—it should fit just right! 

Start by considering your health goals

Are you looking to detox, boost digestion, or simply reset your system? 

• If you love fruits and veggies and want to lose weight, a juice concentrate might be your jam. 
• If you’re aiming to improve constipation and bloating, fiber cleanses are amazing. 
• For those interested in natural remedies, herbal cleanses offer a gentle approach. 
• And if you’re keen on immunity because you get gut issues each week, probiotics should be your priority!

Dietary preferences are also key.

If you’re vegan or lactose-intolerant, ensure your cleanse aligns with your diet. Or if you need to avoid specific fruits, do not choose juice cleanses. 

Keep any underlying health conditions in mind 

For instance: 

• If you have diabetes or liver conditions, do not aim for juice cleanses. 
• If you have a gastric ulcer, do not go for herbal cleanses.
• If you’re dealing with Crohn’s disease, fiber would not be the best option!

Always consult a healthcare professional if you’re unsure which cleanse is best for you. Remember, the right cleanse should support your gut health journey, not complicate it!

Conclusion

Exploring different types of gut cleanses—juice, fiber, herbal, and probiotics—can offer a refreshing reset for your digestive system. Each cleanse has unique benefits, from detoxifying the body to boosting digestion and promoting a healthy gut microbiome.