Actor Ananya Panday has said that she feels more energetic after switching over to a gut cleanse diet a couple of months ago. “It has made a huge difference in my life. I’ve been very good with my meals and make sure to have my last meal by 7 pm. I don’t eat after that. It has been a good change,” she said.
“She may have benefitted more from changing her dietary routine and being mindful of her eating window but clinically there is nothing called a gut cleanse diet. Gut is considered to be the second brain with the gut microbiome, the community of bacteria and other micro-organisms, communicating with the brain. So to maintain a healthy gut-brain axis, we must not unnecessarily depend on gut cleanse as there is no scientific evidence so far in its favour,” says Mukta Vashist, consultant dietician at Sir Gangaram Hospital, Delhi. A gut cleanse is rather a process to reset your digestive system. “And that can be done by having a proper balanced diet and hydration to flush out toxins. Our gut is fully equipped to rid itself of toxins,” she adds.
What is gut cleansing?
Clinically, dieticians don’t go by this concept at all. When we talk about gut cleanse, we generally bowel cleanse and colonic wash. Colonic flushing, as reported in a 2009 review of the American Journal of Gastroenterology, mentioned anecdotal evidence of users saying it improved their digestion and liver function. There is still no data from trials to show that such colon cleanses are indeed beneficial.
What then is the diet for improving gut health?
If you want to rid your gut of toxins and waste, you need to ensure regular bowel movements. For that you need a diet full of fibre, prebiotics and probiotics, which means including fruits, vegetables, whole grains, legumes, leafy greens and curd regularly. Our fibre intake should be 14 gm/1000 calories. High-fibre foods encourage gut bacteria diversity and add bulk to stools, making them easier to pass and avoid constipation. Whether you have a regular bowel movement daily or not is responsible for day-to-day weight fluctuations. Do include fermented foods as they help populate your gut with beneficial bacteria.
Is colon cleanse a better option?
No. The good and bad bacteria living in your gut must be balanced for nutrient absorption and immune system function. Regular colonic cleanses could upset this balance.If you go on a liquid diet, then it affects the balance of major food groups.
Are there alternative routines for gut cleanse?
Exercise regularly, sleep well and practise stress management. These may sound cliche but are more effective than any fad diet. Regular exercise stimulates bowel movements by improving gut motility. Chronic stress disrupts the gut-brain axis. Stress reduction methods like meditation or deep breathing can help regulate the nervous system, allowing the digestive system to function optimally.
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