If you’ve been feeling bloated, tired, foggy, or irritable, then it might be a sign to cleanse your gut. Gut cleansing is a great way to clear your intestinal tract of unwanted toxins or bacteria. Over time, the overgrowth of bad bacteria can cause several health problems. Although our bodies eliminate waste on their own, sometimes they need a little boost. Have you been considering going on a gut cleanse, but don’t know where to start? Here’s what a gut cleanse is, why you should go on one, and how to cleanse your gut naturally and healthily.
Going on a Gut Cleanse 101
Before we get into how to naturally cleanse your gut, we should first discuss what a gut cleanse is, and why we do it. If you’ve never gone on a gut cleanse before, it’s important to know what you’re getting into.
What is a Gut Cleanse?
A gut cleanse can also be called a gut reset, detox, or colon cleanse. Essentially, the purpose of a gut cleanse is to remove waste and toxins from your intestinal tract. Over time, toxins can build up in the body and cause health issues like acne, digestional problems, and even depression. A gut cleanse promotes the growth of positive bacteria by eliminating waste and starting anew.
Why Go on a Gut Cleanse?
There are many reasons people choose to embark on a gut cleanse. Some people simply want to improve their digestive functions. Some people do it to lose weight. While others, for instance, want to increase their energy levels. Each person’s decision to go on a gut cleanse is personal.
How to Cleanse Your Gut Naturally
If you’re ready to feel better, here are a few ways to cleanse your gut naturally. Always consult your doctor and take your health conditions into consideration before embarking on a gut cleanse regimen.
Apple Cider Vinegar and Honey
Mixing pure apple cider vinegar and raw honey poses major benefits to your gut’s flora. Both of these components contain probiotics, which restore and improve the positive bacteria in your gut, as well as helping the gut release unwanted toxins. Drink 1-2x a week, or as needed. Remember to talk to your doctor or nutritionist before consuming apple cider vinegar.
Salt Flush
What is a salt flush? A salt flush is a salt-water beverage that contains hot water, sea salt, and lemon juice. You can also substitute sea salt for pink Himalayan salt. The salt in this mixture will draw the water to your intestine, which further removes any negative bacteria. This drink also helps to create healthy bowel movements, which also releases unwanted bacteria.
Salt flushes can be powerful detoxifiers, so consume with caution 1x a month. Consult a medical professional before drinking a salt flush.
Make a Lemonade Gut-Cleansing Elixir
You can also make a lemonade-based gut-cleansing elixir! By mixing lemon juice, raw honey, cayenne, ginger, turmeric, black pepper, and hot water, you’ve got yourself a power-packed gut detox lemonade. Ginger, turmeric, and cayenne are all known for their anti-inflammatory properties. Ginger is also extremely beneficial to the digestive tract. The honey in this beverage is probiotic-rich, and the lemon is a powerful detoxing agent. This cleansing beverage can be consumed once a week, or on an as-need basis. Consult with a professional or nutritionist before consuming.
Eat Colon-Cleansing Foods
The foods we eat matter, and we can choose foods that help our colons detoxify. Consuming fiber and antioxidant-rich foods can help create better bacteria in your intestinal tract. Incorporate these healthy foods into your diet:
- Broccoli
- Dark, leafy greens like kale, spinach, and chard
- Cauliflower
- Organic milk
- Raspberries
- Oatmeal
- Brussels sprouts
Learn How to Clear Your Gut With Z.E.N.
If you’re ready to learn how to clear your gut, you shouldn’t have to do it alone. Reach out to one of our Z.E.N. consultants to learn about our cleanse options. Our juice cleanses are cold-pressed and delivered to your door fresh daily. Reset, rejuvenate and revitalize with our cold-pressed juice cleanses!
What ‘Cleansing Your Gut’ Means
Your gut does not need a ‘cleanse’ in the toxin-removal sense. What it does benefit from is occasional support: reducing inflammatory foods, increasing fiber, supporting beneficial bacteria, and giving the digestive system a break from overconsumption.
A natural gut reset focuses on three pillars: feeding beneficial gut bacteria, reducing the load on the digestive system, and supporting the gut lining. Most people who follow a thoughtful 7 to 14 day reset report better digestion, less bloating, steadier energy, and clearer skin within the first week.
A 7-Day Natural Gut Reset
- Day 1-2: Reduce the inflammatory load. Cut alcohol, refined sugar, ultra-processed foods, and industrial seed oils. Increase water to 80+ oz per day.
- Day 3-4: Add gut-supporting foods. Include fermented foods (sauerkraut, kefir, kimchi, plain yogurt) and prebiotic fibers (garlic, onion, asparagus, oats, apples).
- Day 5-6: Emphasize bone broth and gentle proteins. Bone broth supports the gut lining. Lean proteins, leafy greens, and root vegetables fill out meals.
- Day 7: Reintroduce thoughtfully. Stay with the cleaner pattern but allow for one meal that includes a previously-eliminated category (caffeine, alcohol in moderation, a small dessert) to gauge how your body responds.
Throughout the seven days, prioritize sleep (7-9 hours), gentle movement, and stress management. The gut and the nervous system communicate constantly, and lowering stress is part of the protocol.
Foods That Help (and Foods to Skip)
Foods that support gut health:
- Fermented foods: kefir, plain yogurt, raw sauerkraut, kimchi, kombucha
- Prebiotic fibers: garlic, onion, leek, asparagus, banana, oats, apple
- Bone broth (homemade or quality store-bought)
- Leafy greens, cruciferous vegetables
- Berries (high fiber, anti-inflammatory)
- Wild-caught fish (omega-3s)
- Ginger and turmeric (anti-inflammatory)
Foods to skip during a reset:
- Refined sugar and high-fructose corn syrup
- Industrial seed oils
- Alcohol
- Ultra-processed foods
- Artificial sweeteners (some disrupt gut bacteria)
- For sensitive guts: gluten, dairy, and high-FODMAP foods may be worth temporary elimination
Signs Your Gut Reset Is Working
Most people notice changes within the first 3 to 7 days of a thoughtful gut reset:
- Reduced bloating after meals
- More regular, comfortable bowel movements
- Less afternoon fatigue
- Clearer skin (often within 7 to 14 days)
- Better mood stability
- Reduced cravings, especially for sugar and salty processed foods
- Less brain fog
If you are not seeing changes after 14 days of consistent effort, food sensitivities (gluten, dairy, FODMAPs) or other underlying issues may be at play. A consultation with a functional medicine practitioner or registered dietitian can help identify what your body specifically needs.
How Z.E.N. Foods Supports Gut Health
At Z.E.N. Foods, our chef-prepared meal plans are built on whole-food principles that support digestion and gut health. Fermented vegetables, bone broth-based soups, fiber-rich vegetables, and gut-friendly proteins make up the foundation of our menus.
Fresh, anti-inflammatory meals delivered right to your doorstep across Los Angeles, Orange County, Ventura, and San Diego make a 7 or 14-day gut reset effortless. Our Z.E.N. consultants can build a personalized plan tailored to your goals and any specific sensitivities. Call 310-205-9368 to learn more.
Quick Answers: Gut Cleanse Questions
Can I cleanse my gut in 14 days?
A 14-day natural gut reset can produce meaningful improvements in digestion, energy, and skin clarity for most people. Deeper changes (microbiome diversity, healing of any existing gut lining issues) can take 6 to 12 weeks of consistent effort.
Is bone broth good for gut health?
Yes. Bone broth contains collagen, glutamine, and gelatin, which support the integrity of the gut lining. Quality matters: homemade or high-quality store-bought bone broth from grass-fed beef or pasture-raised chicken is the best choice.
What about probiotic supplements?
For most people, fermented foods provide a wider range of beneficial bacteria than supplements at lower cost. Probiotic supplements can be useful in specific cases (after antibiotics, with diagnosed gut conditions) but are not necessary for general gut health.
How often should I do a gut reset?
Most people benefit from a gentle gut reset 2 to 4 times per year, often timed to seasonal transitions. Daily habits (whole foods, fermented foods, adequate fiber, hydration, sleep) matter more than periodic resets for long-term gut health.
Are colonics or colon cleanses necessary?
For most healthy adults, no. Your colon clears itself effectively when you eat enough fiber, drink enough water, and move your body. Colonics carry risks (electrolyte imbalances, bowel perforation in rare cases) that often outweigh the marketing claims. A whole-foods gut reset usually delivers better results without the procedure.
Can I take antibiotics during a gut reset?
Continue any prescribed antibiotics on schedule. After completing the antibiotic course, lean into fermented foods, prebiotic fiber, and bone broth for 4 to 8 weeks to support microbiome recovery. A short course of high-quality probiotics during and after antibiotics is often recommended by integrative practitioners.
What does a healthy gut feel like?
Daily, comfortable bowel movements without straining. No persistent bloating after meals. Steady energy that does not crash mid-afternoon. Clearer skin. Stable mood. Most people who address gut health intentionally describe the difference as feeling ‘lighter’ both physically and mentally within 2 to 3 weeks.
