How to Clean Out Your Digestive System | Top Detox Foods

Have you ever dealt with stomach aches or other related symptoms and thought, “I would really feel better if I could just clean things out.” Well, then let’s learn how to clean out your digestive system.

Are you looking for a way to help calm some unwanted symptoms like…

  • Constipation or diarrhea
  • Bloating
  • Stuffiness/congestion
  • Headaches 
  • Depression/anxiety
  • Fatigue
  • Mood swings
  • Muscle/joint pain

It’s time to give your gut a little reset which can prep you to use food as medicine for long-term success.

No, a quick fix will not lead to a cure, but it can help provide some relief and help you lay the groundwork to build on for reducing or eliminating chronic symptoms. 

While many internet bloggers and fitness enthusiasts are filling the media with lightning-fast detox protocols like,  “dropping the quarantine 15 in 15 days” or “drop 2 sizes in 2 weeks!”, these are simply a short term fix, wrecks the immune system, and lack sustainability. When a long-term healthy weight and immune health is your goal, lifestyle changes that provide slower but consistent change and are much kinder to your immune system and gut allowing you to achieve the results you desire and maintain them. 

Get ready to learn how to clean out your digestive system naturally, because let’s be honest, it gets a little overwhelmed and jammed up from time to time. 

Foods Included in a Gut Cleansing Diet

Contrary to popular belief, there are NO PERFECT DETOX FOODS. Our bodies are engineered to be continuously detoxing waste and toxins all day, every single day, and when we support it with adequate hydration, self-care tactics, and real, unprocessed foods, we give the body exactly what it needs, to do what it’s designed to do.

This gut cleanse is not about quick fixes or dogmatic prescriptions. Rather we want to begin implementing three key areas for the next few weeks and beyond.

  1. Eat a wide variety of whole foods including:
  • Anti-oxidant rich fruits such as berries, bananas, pineapple, oranges, and cherries
  • Mitochondria-supportive vegetables such as broccoli, brussel sprouts, kale, spinach, and cabbage
  • Complete amino acid, high-quality proteins such as grass-fed beef, wild-caught fatty fish, and organic tempeh 
  • Fiber-rich, unrefined grains, and legumes such as oats, brown rice, quinoa, chickpeas, black beans, and lentils
  • Omega 3-rich fats such as avocado, cold-pressed oils, chia and flax seeds, almonds, cashews, and walnuts

A diet balanced in these 5 categories consumed consistently over the course of the day, while also limiting alcohol, inflammatory oils, and refined sugars should be the foundation of your digestive system cleanse! 

So no, you won’t find any special juices, shakes, or pills on this list, just REAL, WHOLE FOOD!

  1. Hydration: More water = more efficient removal of waste from the blood 
  2. Sweat daily – Not only does routine exercise improve insulin sensitivity and aid in preventing hormonal imbalance, but exercise also supports the movement of junk out of the body!

A Sample Day to Show How to Clean Out Your Digestive System

BREAKFAST – SWEET POTATOES & VEGGIE SCRAMBLE 

Sweet potato, egg, and veggie scramble- a healthy breakfast fo help you learn how to clean out your digestive system

Sauteed bell peppers and onion (our favorite) or Kale in avocado oil + organic pasture-raised eggs on a bed of roasted sweet potatoes, seasoned with salt/pepper 

SNACK – CHIA SEED PUDDING [scale portions to meet individual needs]

Chia seed pudding- a gut cleansing snack

In a jar combine:

  • 2-3 tbsp chia seeds
  • ½ cup unsweetened almond milk or other milk of choice
  • 1 tsp honey 
  • Berries or another fruit topping
  • 1-2 scoops collagen peptides

LUNCH – BAKED SALMON AND CHICKPEA SALAD 

Salmon and chickpea salad luch ot help clean out your digestive system.

A large bed of mixed greens and kale + wild-caught salmon filet [marinaded in balsamic vinegar, garlic powder, salt/pepper, and olive oil] + organic chickpeas + avocado + sliced cucumbers, carrots, and tomato + lemon vinaigrette dressing + side of pineapple chunks + warm organic green tea

SNACK – BROWN RICE CAKES + NUT BUTTER

Organic brown rice cakes topped with raw almond butter + side of raw baby carrots

DINNER – SWEET AND SPICEY BAKED TOFU, & ROASTED BRUSSEL SPROUTS BOWL

Sweet and spicy baked tofu on top a bed of brown rice + roasted brussel sprouts (tossed in coconut oil and baked in oven)

POST-DINNER FINISHERTURMERIC GOLDEN MILK LATTE

Pour the following ingredients in a medium saucepan and simmer on low for 10 minutes. Strain into your favorite mug and sprinkle a dash of cinnamon on top!

  • 2 ½ cups unsweetened almond, coconut, or macadamia nut milk
  • 2.5 inches of sliced fresh turmeric root (or organic turmeric root powder)
  • 1 inch sliced fresh ginger root
  • A tsp or two of coconut oil
  • A pinch of black pepper
  • Vanilla extract
  • Dash of cinnamon

What’s Next?

As you can see, this was a day full of food and free of empty-calorie drinks, or starvation tactics. We are using purely whole foods that support natural liver detoxification and promote optimal digestive function. 

The key thing to know is that this is not a one and done deal, this is a continuous process.

Sure, we may keep the reigns on a bit tighter right now as we are trying to kick start healthy digestion, but reverting back to old habits will, without a doubt, bring you back to square one. 

The Final Word on How to Clean out Your Digestive System

Now, we’ve shown you how to clean out your digestive system on the most basic level, but let’s say you’ve followed these cleansing tips perfectly to-a-T for several weeks and symptoms have not fully resolved themselves.

Maybe energy is still tanking mid-day, you feel bloated or puffy after eating certain foods, or you experience acid reflux frequently after eating spicy foods, we may need to dig deeper. 

An elimination diet is a protocol in which common allergenic and sensitive foods are temporarily removed and then strategically re-introduced in an effort to heal the gut, help you determine the specific foods you may be negatively reacting to, and decrease the immune system burden. When done so under the guidance of a nutrition professional, an elimination diet can be the next step in identifying the underlying root cause of your health issues.

If you would like to learn more about we used an elimination diet to heal our gut, learn which foods we need to avoid, and better detox our body, cheek our post on The Ultimate Elimination Diet Meal Plan Guide, or if you just want to learn more about what an elimination diet really is, check out our article on, What is an Elimination Diet? | 3 Crucial Things to Know.

Abby Vichill

Abby is a functionally trained Registered Dietitian. She received her Bachelor of Science from the University of Dayton and completed her Master of Science in Nutrition from Case Western Reserve University, where she is an adjunct instructor. Abby has been an athlete her entire life, but never truly discovered her potential until she dialed in her nutrition from a whole-foods approach. As a high school athlete and into her college career often experienced fatigue, discomfort, and nagging injuries that held her back from excelling despite trying to eat properly. Throughout her functional nutrition education and competitive involvement in the sport of Crossfit, Abby began a more holistic lifestyle, which has significantly improved her performance and overall well-being. Abby enjoys sharing her knowledge of functional sports nutrition to help improve the lives of active individuals.