Vegan Gut Cleanse: Natural Ways To Detox Your System

A vegan diet can be a great way to improve gut health, but it's important to ensure you're getting the right nutrients and not missing out on essential vitamins and proteins. A well-functioning gut is key to overall health, and a vegan diet can be a great way to boost the gut microbiome, aiding weight loss and overall health. A healthy gut microbiome is a diverse one, and a plant-based diet is the best way to achieve this.

Research has shown that a vegan diet can boost the gut microbiome, with improvements seen in as little as 16 weeks. This can lead to improvements in body weight, blood sugar management, and overall metabolic health. A diverse diet of plants, fruits, vegetables, grains, and supplements can have a positive impact on gut health and overall physical and mental health.

There are also some simple ways to improve your gut health, such as adding more fibre to your diet, ensuring you get enough vitamin D, and snacking efficiently on foods like beans, legumes, and plant-based foods that are high in fibre. While a vegan diet doesn't automatically improve gut health, it can be a great way to boost your gut's diversity and keep things running smoothly.

Drink more water

Water is an essential component of a healthy gut, and this is no different when it comes to a vegan diet. Here are some reasons why drinking more water is crucial to maintaining a clean and healthy gut:

Hydration for Gut Health

Drinking adequate water is vital for maintaining proper hydration, which is necessary for good health. Water helps facilitate the digestive process and ensures the body can effectively absorb nutrients. It also assists in waste elimination, contributing to overall gut health.

Water as a Healthy Choice

Water is a healthy and natural choice for hydration. It is free from animal by-products, added chemicals, and impurities that may be present in other beverages. By choosing water, you avoid introducing potential contaminants into your body, which is especially important for those following a vegan diet.

Water Promotes Detoxification

Water plays a crucial role in detoxification by helping to flush out toxins from your body. It aids in digestion and supports the elimination of waste products. This detoxification process is essential for maintaining a clean and healthy gut.

Water and Gut Bacteria

The gut is home to billions of bacteria, and water plays a vital role in supporting these beneficial microbes. A well-hydrated body provides an optimal environment for these bacteria to thrive and contribute to healthy digestion and nutrient absorption.

Water and Fibre Intake

Fibre is essential for gut health, and adequate water intake supports the body's ability to process and utilise fibre effectively. Fibre and water work together to promote regular bowel movements, prevent constipation, and maintain a healthy gut environment.

Water as a Calorie-Free Beverage

Water is a calorie-free beverage, making it an excellent choice for weight management. It can help you feel fuller and reduce the urge to consume sugary drinks or snacks. This is beneficial for maintaining a healthy weight and supporting overall gut health.

Eat more fibre-rich foods

Fibre is an essential part of a healthy diet and can be particularly beneficial for gut health. Fibre is a type of plant-based component that is largely indigestible or semi-digestible. It is important to include both soluble and insoluble fibre in your diet to maximise your health.

Insoluble fibre is the hardest to digest and provides energy for the bacteria in your gut. It slows the passage of food through the digestive system, helping you feel fuller for longer and preventing overproduction of hormones such as ghrelin, which can induce hunger pangs and cravings. Insoluble fibre is found in wholegrains, cereal products, vegetable skins, nuts and seeds. To incorporate insoluble fibre into your meals, try having wholegrains for breakfast, lunch and dinner, such as brown rice, quinoa, amaranth or wholegrain bread. Snack on fruits with edible skins, like apples and pears, along with raw vegetables and nut butters.

Soluble fibre creates a gelatinous substance in the gut, aiding digestive transit and reducing inflammation, constipation and discomfort. It also binds dietary fats, sugars and toxins, flushing them out of the body. Good sources of soluble fibre include grains such as oats and rye, fresh fruits, beans, pulses and legumes, root vegetables and gelatinous seeds such as ground flaxseed and chia seeds. Try to include at least one source of soluble fibre in each meal and snack.

If you are looking to increase your fibre intake, it is best to do so gradually. Start by cutting out processed and refined foods, including refined grains, and slowly increase your fibre intake to allow your body to adjust. Make sure you also stay well-hydrated by drinking plenty of water and limiting caffeinated drinks to two per day.

• Quinoa
• Wholegrain bread
• Brown rice
• Nuts and seeds
• Fruits with edible skins, such as apples and pears
• Beans, pulses and legumes
• Root vegetables, such as sweet potatoes and carrots

Consume vitamin D

Vitamin D is essential for maintaining optimal health. It is a fat-soluble vitamin that plays a crucial role in bone health, nerve function, and muscle function. Vitamin D also supports the immune system and may offer protection against cancer, heart disease, stroke, diabetes, autoimmune diseases, and depression.

Known as the "sunshine vitamin," vitamin D can be synthesised by the body through exposure to sunlight. However, this may not be sufficient, especially in certain geographical locations or climates. Here are some ways to ensure adequate vitamin D intake on a vegan diet:

• Sun Exposure: Expose your face, arms, legs, or back to sunlight without sunscreen for 5-30 minutes twice a week. The recommended time varies depending on the season, time of day, cloud cover, skin colour, and sunscreen use.
• Fortified Foods: Include fortified foods in your diet, such as soy milk, almond milk, orange juice, and ready-to-eat cereals fortified with vitamin D.
• Mushrooms: Expose mushrooms to UV light to increase their vitamin D content. Look for wild mushrooms or those specifically exposed to UV light.
• Supplements: Consider taking vegan vitamin D supplements derived from lichen.

It is important to note that vitamin D is fat-soluble, so consuming it with fatty foods may enhance its absorption. Additionally, always consult with a healthcare professional before starting any supplementation.

Eat prebiotic foods

Prebiotic foods are an important component of a healthy diet as they stimulate the growth of good bacteria in the gut. They work in tandem with probiotics, which are healthy bacteria or yeasts, to improve health. Prebiotics are plant fibres that act like fertilisers for good bacteria in the gut.

There are many benefits to adding prebiotic foods to your diet. They can reduce the risk of autoimmune disease and gut infections, help with weight loss, balance your metabolism, support optimal brain function, improve bone health, and boost your mood.

• Dandelions: Dandelions are packed with antioxidants, vitamins, minerals, and fibre. They are considered a superfood and are protective against obesity, depression, and immune disease. You can add them to a smoothie, drink the root as tea, or add the leaves to your salads.
• Onions: Onions are one of the best sources of prebiotics as they contain a soluble fibre called oligofructose, a natural source of inulin that the gut uses to increase the number of good bacteria. Onions are also rich in antioxidants and flavonoids, which help prevent cancer and other chronic diseases. You can eat onions cooked or raw.
• Garlic: Garlic has antimicrobial properties and high levels of inulin, which help remove bad bacteria from the gut and increase the good bacteria.
• Leeks: Leeks are another member of the onion family and an excellent source of prebiotics. They contain inulin, which creates a healthy gut, and stimulate bone health by enhancing calcium absorption.
• Spinach: Spinach contains a sugar molecule (SQ) that moves down to the lower intestine to feed your good bacteria, creating a protective barrier between the good and bad bacteria in your gut. It is also rich in vitamin K, vitamin C, and phytochemicals. Eat spinach raw or cooked.
• Bananas: Bananas have been shown to reduce bloating as they contain clusters of fructose molecules that feed beneficial bacteria. They are also a good source of potassium.
• Apples: Apples help rebalance gut bacteria as they are filled with prebiotic benefits. They are also rich in health-boosting pectin, polyphenols, and antioxidants, which help reduce LDL cholesterol, boost metabolism, and improve overall well-being.
• Pulses: Pulses include lentils, chickpeas, beans, and split peas. These foods are fermented in the large intestine and then turn off genes that lead to inflammation.
• Oats: Oats contain beta-glucans, a form of soluble fibre that helps feed the gut, improve insulin sensitivity, and lower LDL cholesterol.
• Flaxseeds: Flaxseeds are composed of carbohydrates, protein, fat, fibre, vitamins, and minerals. The fibre in these seeds is soluble and insoluble, which promotes healthy gut bacteria, helps create regular bowel movements, and reduces the dietary fat absorbed by the body. Flaxseeds also have antioxidant properties that contribute to fighting cancer and regulating blood sugar levels. They are also associated with good heart health and are high in omega-3 fatty acids.
• Seaweed: Seaweed is highly nutritious and promotes the growth of friendly gut bacteria. It also boosts the immune system and reduces the risk of colon cancer. There are different types of seaweed, such as dulse, kelp, nori, wakame, sea spaghetti, and seaweed salt.
• Jerusalem artichokes: Also known as sunchokes, Jerusalem artichokes are a source of inulin, a soluble fibre that increases the good gut bacteria in our bodies.
• Chickpeas: Chickpeas contain ciceritol, a compound that enhances the growth of good gut bacteria in the microflora. They may also reduce inflammation in the body.
• Legume-based pastas: Legume-based or pulse-based pastas such as black bean pasta, mung bean pasta, and chickpea pastas are gluten-free and contain resistant starch, which acts as a prebiotic.
• Tempeh: Tempeh is a fermented soybean that is rich in prebiotic fibre, which 'feeds' the beneficial gut bacteria. It may also have anti-inflammatory effects, aid with cognition, and support digestive health.

Take probiotics

Probiotics are beneficial microorganisms that help improve gut health and boost the immune system. They are good bacteria and yeasts that live in your body, obtained naturally or from certain foods or supplements. There are two types of dietary probiotic strains: lactobacillus and bifidobacterium.

• Fermented foods: Fermented foods are a great source of probiotics. Try incorporating foods such as sauerkraut, kimchi, pickles, kombucha, miso, tempeh, and sourdough bread into your diet. These foods are not only rich in probiotics but also offer additional nutritional benefits. For example, kimchi is a good source of vitamins and antioxidants, while tempeh is a good source of protein.
• Dairy-free yogurts: Yogurt is a well-known source of probiotics, but it is not suitable for vegans. However, there are now many dairy-free yogurt options made from coconut, soy, almond, or other types of nuts. These non-dairy alternatives provide the same gut health benefits as their dairy counterparts.
• Supplements: If you prefer a more convenient option, you can opt for vegan probiotic supplements. Look for supplements that have been scientifically verified and proven to survive the trip from your mouth to your intestines. Just Thrive Probiotic is an example of a vegan probiotic supplement that supports immune, digestive, and mental health.
• Drinks: In addition to kombucha, there are other drink options that can provide you with probiotics. Apple cider vinegar, coconut kefir, and water kefir are excellent choices. Coconut kefir is a fermented coconut milk rich in probiotics and medium-chain triglycerides (MCTs), which can improve digestion and boost energy levels.

It is important to note that while probiotics are beneficial, they should be consumed as part of a balanced diet that includes a variety of nutrient-dense whole foods. Additionally, always consult with a healthcare professional before starting any new supplement or making significant dietary changes.

Frequently asked questions