Gut Restoration Guide – Rebuilding Your Gut Flora Naturally
Many feel better after a gut restoration. No wonder: the gut is the center of our health and intestinal cleansing can help restore the natural balance in the gut. And with our guide, it can be done quite comfortably and easily at home.
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Table of contents
What is gut restoration?
Constipation, chronic discomfort, frequent colds, migraines, skin diseases, depression, or anxiety - many people feel improvement after a gut restoration. A connection can be suspected especially in gastrointestinal diseases, but gut health also plays a role in many other complaints. Want to do a gut restoration? Don't worry, the term may sound medical, but it can be achieved with simple measures in a very pleasant way!
The goal is to restore the balance of the gut flora, optimize digestion, and improve well-being. Because the gut is the health center of our body: Without a healthy intestine, there is no healthy body.
From proper nutrition, home remedies to external applications - several measures are usually used in gut restoration. It usually starts with a colon cleanse, followed by rebuilding the gut flora.
Why is gut restoration useful?
Our gut consists of trillions of bacteria that are not only important for digestion. The gut microbes help us extract energy and nutrients from our food. They prevent the proliferation of pathogenic bacteria, and the microbiome also plays a role in our immune system. An balanced gut flora is also said to have a positive effect on our psyche, the health of our skin, inflammation, and even weight loss.
If the intestine does not function properly, this quickly has health consequences - for all other organs. The top priority should be to restore the balance of the microbiome.
Common causes of disrupted gut flora
Gastrointestinal diseases: Often, our gut bacteria get out of balance after gastrointestinal illnesses.
Antibiotics: When it comes to medications, the saying "no effect without side effects" often applies. This is also the case with antibiotics. They eliminate harmful bacteria, but they also do not spare our "good" gut bacteria.
To much sugar: A wrong diet forms the basis for disease-causing germs and fungi. Eating a lot of sugar changes the colonization of one's intestines, similar to what happens with antibiotics.
To much meat: A friend of our gut health is a plant-based diet. Researchers at the University of New York have found that those who eat predominantly plant-based foods have more protective gut bacteria than meat eaters. Why does a plant-based diet protect the gut? Our gut loves vegetables, legumes, whole grains - and these are much more frequently on the menu for vegetarians or flexitarians.
When is gut restoration recommended?
There are many reasons for a gut restoration. Gut restoration is advisable if one or even several of the following points apply to you:
You have digestive problems, such as constipation, diarrhea, or bloating
You feel weak, tired, and lacking in energy
You have completed a course of antibiotics
You suffer from food intolerances
You want to switch to a healthier diet and lifestyle
They often suffer from infections
You want to alleviate your menopausal symptoms and support your body during this transition
How long does gut restoration take?
There is no set duration for gut restoration, but it always depends on the individual's well-being. It can last for 14 days, 4 weeks, or 8 weeks.
For most people, 4 weeks is a good guideline. Depending on how you and your body feel, this can be extended by another one to four weeks.
In general, the gut flora is always changing and at all times reflects our lifestyle. After all, our diet forms the basis for the bacterial community in the gut. Those who want a healthy, diverse microbiome should permanently support the gut flora with the right nutrition. If bad habits creep in, this is quickly reflected in the gut flora. Therefore, a healthy diet should be maintained even after a gut restoration.
Gut restoration – step-by-step guide
With a gut cleansing, you can quickly restore the balance of the intestinal flora. And it can be easily integrated into your daily routine. Already after one week, the first positive changes in the intestinal flora become apparent.
Here's how to do it step by step:
1. Colon cleansing
These two terms are often confused: Colon cleansing, unlike gut restoration, is a short-term process. In this case, the colon is cleaned using a laxative or an enema, among other things, before a fasting cure or a colonoscopy. For this purpose, substances such as Epsom salt, castor oil, or enemas are used.
A colon cleanse is a good way to start a colon detox, but it is not an absolute necessity!
A gentle alternative is cleaning with flaxseed or psyllium husk. Application: Drink a teaspoon of psyllium husk powder or ground flaxseeds mixed in 100 ml of water twice a day. Use ground flaxseeds, as our intestines cannot break down whole seeds, and the cleansing effect will not occur. Important: Drink plenty of water to support the body in eliminating waste.
A common method for a gut restoration is also colon hydrotherapy, a special form of colon irrigation that is performed by a naturopath.
2. The right diet during gut restoration
The basis is a varied alkaline diet with plenty of vegetables, fruits, whole grains, legumes, and healthy fats, always depending on individual tolerance. These provide important nutrients. Dietary fibers, which reach the colon undigested and feed the good gut bacteria. Doctors refer to this as prebiotics. This includes inulin found in chicory, artichokes, garlic, onions, leeks, and Jerusalem artichokes. Other beneficial fibers are oligofructose from rye, tomatoes, onions, and garlic, as well as resistant starch from beans, lentils, chickpeas, oat flakes, and cooled potatoes.
Another way to influence our gut flora is through probiotics. This means that one consumes the beneficial bacteria directly. In some foods, the germs occur naturally, in fermented dairy products such as yogurt and kefir as well as in pickled vegetables or sour fermented vegetable juices.
You should avoid the following foods:
Refined sugar and white flour products
Sausage
Alcohol
Limit consumption of meat and fish (1-2 times per week)
maximum 2 cups of coffee per day
3. Supporting gut restoration with natural remedies
There are a number of natural home remedies that can help support gut restoration. Cleansing effects can be achieved with clay, psyllium husk, and ground flaxseeds. Simply stir a tablespoon of clay into half a liter of water and drink it daily.
The psyllium husks and the flaxseeds swell in the intestine and have a regulating effect on intestinal activity. Drink one teaspoon of psyllium husk powder or ground flaxseeds mixed in about 100 ml of water once a day. You can also mix flaxseeds, for example, in yogurt or muesli.
4. Exercise and massages to support gut restoration
During the gut restoration is a good time to increase your daily movement and start exercising. Moderate physical activities stimulate intestinal peristalsis and support intestinal rehabilitation. Ideal are daily 30-minute walks and two to three times a week swimming, cardio, Zumba, strength training, and more. Take advantage of the diverse offerings in your area and get active.
Abdominal massages can improve the peristalsis of the intestines, which can support digestion. To do this, circle your hand clockwise over your lower abdomen.
Brush massages, on the other hand, get your lymphatic system moving and promote the removal of toxins and poisons. Start at the feet and slowly work your way towards the upper body.
5. Drink enough water
A healthy and balanced diet also includes an adequate intake of fluids - preferably water or unsweetened teas. Water relieves our intestines and aids digestion. Drink at least one and a half liters of water a day to promote the elimination of toxins.
You forget to drink enough water and are not sure how much you should drink? Use the free water tracker from the LaVita App and optimize your daily water intake!
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