Fatigue, brain fog, poor sleep, headaches, digestive problems, frequent infections and low energy…are these things you frequently face? If so, these are all signs that you could be struggling to eliminate toxins effectively, but no need to worry as we are here to support you. We’re here to provide guidance to ensure your elimination pathways are working optimally, ridding your body of toxins and leaving you feeling vital and nourished!
The 4 week 4R gut cleanse:
- Remove – any foods and environmental toxins that interfere with a balanced microbiome (wheat, dairy, sugar, ultra processed foods and alcohol). Eat at least 7 portions of vegetables per day, organic where possible/using the Clean 15 and Dirty Dozen lists to work out which foods are best to eat organic and which aren’t such a concern. Drink 2 litres of water per day and try adding electrolytes to improve cellular hydration.
- Replace – with digestive enzymes to support with digestion and absorption in the stomach and small intestine as well as an antimicrobial to weed out any pathogenic bacteria. At the same time, feed good bacteria with a prebiotic such as inulin or PHGG.
- Re-innoculate – with a good quality pre and probiotic, eat fermented foods like sauerkraut, kimchi and kombucha, and eat prebiotic rich foods
- Repair – any damage to the intestinal wall of the gut with bone broth and/or supplemental Zinc Carnosine and L-glutamine
Important things to consider:
Antimicrobials can strip beneficial bacteria in the gut as well as the bad bacteria (much like antibiotics), so this is why it is so important to ‘fertilise’ the gut with a good quality prebiotic to encourage the growth of beneficial bacteria whilst taking an antimicrobial. Do not take concentrated antimicrobial supplements for longer than 2 weeks without taking a break to allow the beneficial bacteria to recover.
Herbal antimicrobials include:
- Wormwood tincture
- Goldenseal tincture
- Allicin (active constituent of garlic)
- Oregano tincture
- Sage, thyme, lemon balm, and Uva Ursi are available as loose teas or tinctures
- Clove spice and fresh ginger can be used in cooking or in a hot drink with lemon
Prebiotic foods (for the re-innoculate stage):
- Chicory
- Dandelion greens
- Garlic, onions and leeks
- Bananas
- Barley
- Oats
- Apples
- Cacao
- Flaxseeds
- Avocado
- Cooked and cooled potatoes and rice contain resistant starch
Lifestyle practices to support:
1. Remove toxic products – e.g. chemical cleaning products, air fresheners and aerosols. This reduces the toxic load on your body, reducing the strain on your liver during a cleanse
2. Cleansing breath – Breathe in deeply through your nose, taking in as much air as you can. Release the breath and focus on emptying the lungs – doing this can help to get more fresh oxygen into the lungs
3. Oil pulling – coconut oil pulling is used to fight bad breath whilst also promoting tooth and gum health, potentially fighting harmful bacteria and therefore creating a healthier internal environment within the body
Our top five supplement recommendations for a safe and effective gut cleanse:
1 – Digestive enzymes
Supporting with the digestion of carbohydrates, fibre, fats and protein, increasing absorption of nutrients
2 – PHGG
A type of resistant starch that feeds beneficial bacteria in the gut. Great for bloating and to improve gut function
-
Invivo Bio.Me Prebio PHGG
£22.40
3 – Goldenseal tincture
Berberine (one of the main compounds) acts as a natural antibiotic, helping to reduce bad bacteria in the gut
-
Natures Answer Goldenseal
£24.40
4 – Multi-strain probiotic
Containing 14 strains of live bacteria designed to reach the gut alive, allowing beneficial bacteria to thrive
5 – Zinc Carnosine
Encouraging healthy digestion by supporting repair of the gut lining
-
Quest Zinc Carnozin
£15.55
Need help getting started…
Speak with one of our Health & Wellbeing advisors in-store, or online
References
Available on request.
Important: if you have a health condition or are taking medication it is important to consult with your GP before taking supplements.
