Considered the second brain, the intestines participate in the assimilation of carbohydrates, proteins and fats. They play a role in immunity and the production of certain hormones.
And although essential, they are sometimes neglected. Unbalanced diet, festive meals, smoking, alcohol consumption, poor sleep, sedentary lifestyle or chronic stress affect the proper functioning of the digestive tract.
Waste and toxins accumulate, and it is not uncommon for discomfort, bloating, flatulence, constipation or even diarrhea to appear. Often, they are signs of poor digestion, and of an imbalance in the microbiota.
Cleaning your intestines is not just about producing a laxative effect to eliminate accumulated waste. It also involves restoring or maintaining a balance of the microbiota.
Some home remedies, like drinking apple cider vinegar, are often mentioned. However, there is no scientific evidence supporting its benefits. So I offer you my 7 tips to naturally cleanse the intestines.
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1. Proper hydration
A good daily fluid intake supports intestinal health. Drinking enough water throughout the day helps lubricate the intestinal mucous membranes and positively regulates bowel transit.
Water helps break down and absorb nutrients during digestion, and hydrates stools.
Constipation, hard stools, or dark urine can be a sign of mild dehydration.
Make sure to drink at least 1.5 L of water per day. I also encourage you to eat fruits and vegetables to stay properly hydrated and to more easily eliminate intestinal waste.
2. A diet rich in fiber
Dietary fibers are great allies for intestinal health, acting both on bowel transit and on the balance of the gut flora.
They are part of the large family of carbohydrates, and two types are distinguished.
Soluble fiber
Digested in the small intestine or the colon, these fibers attract water and form a viscous gel. Their ability to slow gastric emptying can, however, increase constipation in sensitive individuals.
Among them are prebiotic soluble fibers. Often in structures such as fructo-oligosaccharides (FOS), they feed the microorganisms of the intestinal microbiota and help maintain its balance.
Soluble fibers are found in fruits and vegetables, oats, barley, and psyllium.
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The insoluble fibers
Not digested by the intestines, they remain unchanged throughout the intestinal tract. Their role is to add bulk to stools, and to promote intestinal peristalsis to evacuate waste more easily and to help prevent constipation.
You can find them in whole grains and pseudo-cereals (quinoa, rice, rye, millet, pasta, etc.) but also in legumes (lentils, chickpeas, beans…), and oilseeds (almonds, hazelnuts…).
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3. Plates full of fruits and vegetables
Fruits and vegetables are excellent sources of soluble and insoluble fiber, which already makes them useful for naturally cleansing the intestines.
But their nutritional composition doesn’t stop there. Rich in vitamins, these foods provide the body with many antioxidants, such as vitamin E, carotenoids, or vitamin C.
By neutralizing free radicals, they limit intestinal oxidative damage that can be responsible for discomfort and the onset of inflammatory phenomena.
They could also be useful for microbiota balance, thanks to their interaction with the microorganisms of the flora, according to this study.
4. Healthy plant-based fats
A generally balanced diet is essential for cleansing your intestines and maintaining good digestion. The consumption of plant-based fats is part of that.
Some studies have notably shown the benefits of omega-3s for immune function and the balance of the gut flora. Their regular consumption could help prevent the onset of discomfort and promote more harmonious digestion.
Eat avocado, nuts, flaxseed oil, olive oil, or canola oil regularly to get plenty of omega-3 and omega-9, beneficial for intestinal health.
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5. Ginger
Among foods often cited for cleansing the intestines, ginger is the star. And for good reason: this root, used for centuries, may have an anti-inflammatory effect and soothe discomfort. It may also help stimulate digestion.
This is what this review of 2020 concludes, which compiled the results of 109 randomized trials.
However, studies that focus on the benefits of ginger for cleansing the intestine and supporting its health are not always of good quality and further research is needed to confirm the root’s benefits.
6. Digestive herbal teas
Among these home remedies, the use of digestive herbs is a good natural solution for cleansing the intestines. I recommend consuming them as herbal tea to enjoy all their benefits while promoting hydration.
Some stand out from others for their properties, as indicated by this scientific review:
- peppermint
- fennel
- dandelion
- artichoke
- chamomile
Some studies show that artichoke may stimulate liver function and help eliminate toxins, while peppermint, for its part, is known for its antioxidant, antimicrobial, and anti-inflammatory effects that are particularly useful for intestinal health.
Overall, it appears that the chemical compounds in plants responsible for digestive properties are bitter, aromatic, or pungent.
7. Physical activity
Sedentary behavior is a risk factor for many diseases, but it can also have repercussions on digestion and the proper elimination of waste.
It’s not the first thing that comes to mind, but practicing physical activity has shown beneficial effects for cleansing the intestines on several levels.
Practicing low-intensity exercise activates blood circulation, keeps the body alert, and promotes contraction of the intestinal muscles, which is necessary for bowel movements.
Moving regularly would also have a positive impact on the gut microbiota. This review , published in 2022, shows that engaging in sports helps strengthen the diversity of the microbial flora, which has a direct impact on colon health and its ability to properly eliminate toxins.
Sources and scientific studies
- Nikunj Naliyadhara, Aviral Kumar, Shailendra Kumar Gangwar, 2023, Interplay of dietary antioxidants and gut microbiome in human health: What has been learnt thus far?
- Wegierska AE, Charitos IA, Topi S, 2022. The Connection Between Physical Exercise and Gut Microbiota: Implications for Competitive Sports Athletes.
- Fu Y, Wang Y, Gao H, 2021. Associations among Dietary Omega-3 Polyunsaturated Fatty Acids, the Gut Microbiota, and Intestinal Immunity.
- Anh NH, Kim SJ, Long NP, 2020. Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials.
- Valussi M, 2019. Functional foods with digestion-enhancing properties.
- Ben Salem M, Affes H, Ksouda K, 2015. Pharmacological Studies of Artichoke Leaf Extract and Their Health Benefits.
- Mahendran, G., & Rahman, L. U, 2020. Ethnomedicinal, phytochemical and pharmacological updates on Peppermint (Mentha × piperita L.)-A review.
