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A healthy gut contains powerful bacteria and resistant cells that fend off hostile agents such as germs, infections, and parasites. In addition to communicating with the brain via neurons and hormones, a healthy gut also maintains overall health and well-being.

In ancient Ayurveda, the importance of gut health as the basis of our bodily and mental well-being has never been more apparent.  Previously, it was prescribed to patients as a basic gut reset to assist them in addressing continuing challenges and regaining their focus.

This genuine food, three-day gut cleanse is a rapid and compelling method for addressing the primary cause of stomach-related surprise.

1.    Try Intermittent Fasting

Just like you, your gut needs time to rest and heal to work at its best. Giving it a break can make it less painful, help it lose water weight, and reduce swelling. Constantly emerging research supports the benefits of intermittent fasting, which allows the body to take a break for a certain number of hours daily so that the gut may repair, reset, and relax [1].

Therefore, make a plan on fasting 12 to 16 hours the night before you begin your cleanse. This is easier than it sounds: a 12-hour fast in which you stop eating at 7 p.m. and don’t eat again until breakfast the next morning at 7 a.m.

2.    Drink Lots Of Water

One of the best things you can do for digestion is to drink water, particularly warm water on an empty stomach. Warm water requires less energy to digest, accelerates digestion, detoxifies the body, and aids in the movement of food through the digestive tract [2]. Before eating, you should drink at least one full glass of warm water.

3.    Eat Probiotics In Lunch

Probiotics are bacteria that have been found to promote a healthy microbiome. These probiotics can be found in many fermented foods. For example, fermented foods such as kefir, kimchi, and sauerkraut are excellent for gut health since they contain numerous strains of beneficial bacteria. Additionally, you may choose to take a probiotic supplement. Choose one that has identifiable strains and contains a minimum of 10 billion bacteria per capsule.

4.    Eat Prebiotics In Dinner

Prebiotics are types of fiber that can’t be broken down. They help gut bacteria grow, which is good for a healthy microbiome. Gut bacteria break these fibers to make short-chain fatty acids, which give the cells the energy to line your colon and correct any disruption.

The foods high in prebiotics include oats, barley, asparagus, leaks, onions, and leeks. In addition to these foods, when starchy foods like rice, pasta, potatoes, and rice are cooked and allowed to cool, they change into resistant starches, which also act as prebiotics in the gut.

5.    Eat Yoghurt

Yogurt is a simple food that can help you reset your gut. Yogurt is rich in probiotics that help keep your gut and immune system in good shape [3].  Always choose plain curd, Greek yogurt, or buttermilk instead of flavored or sugary yogurts.

Conclusion

Repeat these five steps for three days and you will feel the difference. You have to stay constant for three days in terms of fasting, hydration, and proper diet. Maintaining healthy gut flora is crucial for multiple aspects of health. In addition, eat an abundance of prebiotic and probiotic foods, since they promote the ideal balance of healthy and unhealthy bacteria in the stomach.

 

References

  1. Patterson, R. E., & Sears, D. D. (2017). Metabolic effects of intermittent fasting. Annu Rev Nutr, 37(1), 371-93.
  2. Baride, P. M., Joshi, D. A., Sir, V. G., Bavage, S., & Bavage, N. B. (2020). Benefits of warm water. World Journal of Pharmaceutical Research, 9(6), 443-460.
  3. Farag, M. A., Saleh, H. A., El Ahmady, S., & Elmassry, M. M. (2021). Dissecting yogurt: The impact of milk types, probiotics, and selected additives on yogurt quality. Food Reviews International, 1-17.

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