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Gut healthis good, no doubt. It’s key to a healthy digestive and immune system and may even impact your mood. Good practices to support gut health includeeating more fiberand probiotic-rich foods. Some people, however, are taking it one step further and trying a gut cleanse to “reset” their gut health.
From Hollywood A-listers to your favorite influencer on social media, wellness aficionados are not shy about sharing their gut-cleanse experiences. They credit these routines for improving their digestive health—but also for their glowing appearance and extra energy.
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A gut cleanse is a process purported to reset your digestive system. Think of it like a refresh button for your gut, allegedly clearing out toxins and making way for beneficial bacteria to thrive. It’s about giving your body a clean slate.
So, are gut cleanses actually worth it, or is this yet another wellness trend we should flush? (Pun intended.) Learn more about what gut cleanses can and cannot do, the risks and if you should try one.
Potential Benefits of a Gut Cleanse
You May Experience Better Digestion
People who do gut cleanses say that the detox improves their digestion. These claims aren’t anything new. In a review published in theAmerican Journal of Gastroenterologyin 2009, authors point out that it seems that colon cleansing is once again becoming popular. And less than two decades later, we’re talking about it again. Although there are some anecdotal reports that, particularly after colon cleansing prep for a colonoscopy, people report generally feeling better, we don’t have data from trials to show that regular, recreational gut cleanses are needed or beneficial, the research notes. Plus, there are real risks involved, which we’ll get into below.
You May Lose Weight
If you’re on a liquid diet and not taking in adequate calories during a gut cleanse, you may lose some water weight. In addition, if the cleanse does help you poop, that can also be reflected on the scale. (Whether or not you’ve had a BM recently is one factor that plays into day-to-day weight fluctuations.)
Keep in mind, though, that these changes aren’t permanent. More importantly, there are other healthier ways to lose weight that don’t involve severe calorie restriction, the elimination of many foods or the excessive promotion of bowel movements via the use of laxatives, a colonic or other means.
Potential Risks of a Gut Cleanse
Your Gut Microbiota May Be Disrupted
The balance of your gut microbiota—the trillions of organisms, like bacteria, that live in your GI system—matters for your overall health. This complex ecosystem within our digestive system is crucial for nutrient absorption, immune system function and more.
Unfortunately, a cleanse might backfire. While more robust data is needed, a small-scale study published in theEuropean Journal of Gastroenterology and Hepatologyin 2016 showed that taking a colon-cleansing bowel-prep solution can negatively impact the balance of bacteria in the gut.
Data published inGutin 2015 showed similar results. Although the colony of these gut bugs does bounce back within a couple weeks, there’s little reason to do this to yourself without a medical need, such as using a bowel-prep solution for a colonoscopy to screen for colorectal cancer.
You May Experience Dehydration
Some detoxes include the use of laxatives. And leaning on these can lead to dehydration, as they may contain ingredients that stimulate the intestines. As things speed up in your GI tract, your colon isn’t able to readily reabsorb water, and you can instead lose excessive amounts of fluid. In addition to dehydration, you’ll also have to worry about electrolyte imbalance. Electrolytes also help maintain your body’s hydration levels and support important functions, like muscle contraction and heart rate.
The risk is even higher if you consume large amounts of these detoxes over an extended period of time. Symptoms of dehydration include dizziness, headache, dry mouth and extreme thirst.
You May Experience Nutrient Deficiencies
One risk associated with a gut cleanse is the possibility of nutritional deficiencies. Sudden and significant diet changes—consuming only aliquid diet, taking supplements or teas to promote BMs, cutting out food groups—can result in inadequate intake of essential nutrients, vitamins and minerals, which can compromise immune function, energy levels and overall health.
You May Experience Gastrointestinal Discomfort
One often-overlooked consequence of intensive gut-cleanse routines is the potential for gastrointestinal discomfort. These regimens can disrupt the natural balance of the gut microbiota, leading to symptoms such as bloating, gas and even nausea—the exact opposite of what you were trying to achieve, no doubt. It can also involve using laxatives or foods that are higher in fiber than what you may be accustomed to consuming, which can also cause GI distress.
Scientific Evidence on Gut Cleanses
Only a limited number of research studies have been conducted on detoxification programs in humans. Although some have found benefits, from weight loss to insulin function, these studies often have significant flaws, such as poor study design or a small participant pool, or aren’t peer-evaluated.
A review published in theJournal of Human Nutrition and Dieteticsin 2015 found no substantial evidence to advocate for detox diets as a method for weight control or toxin elimination. And there is a lack of research on the long-term implications of gut cleanses.
Factors to Consider Before Doing a Gut Cleanse
Alternative Approaches to Gut Health
Additionally, eatingfermented foodsmay also help populate your gut with beneficial bacteria. Reducing alcohol consumption, quitting smoking and getting adequate sleep may positively impact gut health as well.
Additionally, research inFrontiers in Nutritionin 2021 andCurrent Opinion in Behavioral Sciencesin 2020 suggests that regular physical activity and practicing stress-reduction techniques, like meditation and yoga, respectively, can also support good gut health and digestion.
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The Bottom Line
The touted benefits of a gut cleanse aren’t proven and can put your health at risk, says Advani. Gut health is an important component to your overall well-being, but skip the cleanse—your organs do that for you.
Instead, eat a balanced diet rich in fiber and fermented foods, stay hydrated, exercise regularly, sleep well and practice stress management. These are habits that can help you maintain and improve gut health without exposing yourself to the unnecessary hazards (and waste of money) of a gut cleanse.
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