The Best Gut Cleanse Isn’t What You Think
Are you tired of frustrating digestive issues and wondering if a gut cleanse could help?
I hate to break it to you, but most gut cleanses, juice fasts, and similar protocols that claim to reset your gut often provide only a temporary fix for deeper problems. In many cases, they may be ineffective, and in the worst scenarios, they can be harmful to your health.
Needless to say, we don’t recommend gut cleanses to our clients at the Ruscio Institute for Functional Health, and in my experience, they aren’t necessary to support your digestive system or heal your gut.
So, what’s the best gut cleanse? Healing your gut effectively involves essential nutrition and lifestyle changes. Incorporating key supplements, like probiotics, may also help support gut health. Additionally, using antimicrobial herbs, when necessary, may help address underlying gut infections. Although this approach to gut cleansing takes a bit more time, it’s safe and clinically validated.
But if you’re still not convinced, don’t worry. Let’s review the types of gut cleanses and what the research says about them, the benefits and risks of cleansing, and how to heal your gut for the long term.
Types of Gut Cleanses
Usually, when people talk about gut cleansing, they mean one of three things:
- Colon cleanses or colonics, also known as colon hydrotherapy
- Detoxes like juice fasts or very restrictive diets that prioritize detoxifying foods, teas, and supplements
- Parasite cleanses
Let’s look at each of these gut cleanses in more detail.
Colon cleanses typically involve a combination of products that trigger multiple bowel movements within a short period, similar to what you might take before undergoing a colonoscopy. Some products can also be administered rectally via an enema.
Colonics or colon hydrotherapy involves a technician who inserts a tube into your rectum and “irrigates” your colon with water. This ultimately causes the same effect as taking laxatives, but it’s much faster—though not typically the most comfortable experience. It can be potentially harmful, especially for those with pre-existing gut conditions such as inflammatory bowel disease (IBD), other gastrointestinal diseases, kidney disease, or previous colon surgery 1.
Juice fasts involve juicing fruits and vegetables to support detoxification, and may claim to target bad bacteria, parasites, heavy metals, Candida, and environmental toxins 2. Juice fasts are also promoted for quick weight loss, but aren’t a sustainable option for improving body composition 1.
Finally, parasite cleanses typically recommend a regimen of dietary supplements intended to detoxify the body and eliminate parasitic infections without prescription medications 3. These cleanses typically advise a protocol of rotating multiple herbal antimicrobials over a period of weeks to months and require strict adherence to the program.
Risks of Gut Cleanses
Now that we’ve reviewed the types of gut cleanses, let’s dig into whether or not they actually support your digestive health.
The short answer? They aren’t all they’re cracked up to be, and they may actually be harmful to your health in some cases.
The National Center for Complementary and Integrative Health (NCCIH) states that detoxification programs/cleanses can be unsafe and falsely advertised. There have been no studies on the long-term effects of detoxification programs. There is also an overall lack of research into detoxification and cleansing programs, with most studies being of low quality 1.
These alone are pretty good reasons to invest your time and money elsewhere, but let’s dig a little deeper.
Potential risks and side effects of detox diets, including juice cleanses, include 1:
- Protein and vitamin deficiencies
- Electrolyte imbalances
- Lactic acidosis (when lactic acid builds up in the blood and lowers blood pH)
- Malnourishment from extreme calorie restriction and low nutrient intake
- Overdosing on supplements, laxatives, diuretics, or even water encouraged as part of the cleanse
Not only that, but the commercial juice cleanse industry is not well-regulated. Products that juice cleanse companies may sell or recommend may not be regulated or vetted by evidence-based health organizations and may be unsafe.
We’ve worked with many clients who have tried these types of cleanses, usually without success. However, when they focus on the foundations of gut health—nutrition, sleep, daily movement, and stress management—alongside strategic supplements, such as probiotics, they tend to make significant progress.
The good news is you don’t have to undergo a challenging cleanse protocol to support your gut health.
Of course, there are cases where a well-planned herbal antimicrobial protocol can be used to target symptom-causing microbes in the digestive tract.
However, there’s no reason to go overboard with this kind of protocol—with proper guidance, you can support yourself well with a healthy diet and adequate hydration. You should also be able to participate in your everyday life.
This approach isn’t a cleanse so much as a well-defined plan that includes nutrition, movement, healthy sleep habits, and stress management.
What About Parasite Cleanses?
Many people attempt gut cleanses to eliminate parasites, but in my clinical opinion, this approach is rarely effective.
Parasites can cause symptoms like fatigue, brain fog, and gut issues, but real healing starts with the basics: A gut-healthy diet, quality sleep, stress management, regular physical activity, and microbiome support. I have covered our clinic’s approach to dealing with parasites in the article, “Do Parasite Cleanses Really Work?”
At our clinic, we focus on building a healthy foundation with gut and immune support, then add in probiotic triple therapy, and only add antimicrobials if symptoms persist.
I often remind my clients that you can’t fix a weak foundation with supplements alone—a step-by-step, holistic approach is the most effective.
The Problem With the Idea of Cleansing
The idea of cleansing is based on a wellness trend that promises detoxification.
Detoxification is a natural process the body goes through to remove toxins on a daily basis. Because detoxification is ongoing, there’s no need for a restrictive gut cleanse to “detox” 2 4 5.
You can support your body’s natural detox processes, but you can’t fully replicate them with outside methods—and that’s perfectly fine. Your body already has built-in systems, such as the liver, kidneys, gut, skin, lungs, and brain, that work every day to remove waste through sweat, urine, and bowel movements, and even while you sleep 2 4 6 7 8 9.
You can support your detoxification processes and organs by:
- Eating nutrient-dense foods every day 10
- Sweating through exercise or sauna use 11
- Promoting good gut health 12 13 14
Unfortunately, the concept of cleansing is often associated with the idea that one must suffer to be healthy. We take great care to push back against this idea with our clients at the Ruscio Institute.
Being healthy doesn’t have to involve extreme measures, such as fasting, eating a limited variety of foods, or enduring pain and discomfort. I assure you, it doesn’t need to be so drastic.
You can support your gut and reach your health goals without resorting to extremes that may actually harm you.
How to Actually Heal Your Gut
While there may be little harm in trying something like a juice cleanse, cleansing is more likely to provide a short-term change in how you feel, if any change at all. Your original symptoms, such as constipation and bloating, may return once the cleanse is over. Then you’ll be right back to the same old symptoms and an unhappy gut.
Instead, we encourage our clients to focus on the foundations of good health and gradually improve the gut environment for the better.
If You Need a Gut Reset
A method I use at the clinic replaces the best gut cleanse with the best gut reset. If you’re experiencing significant gut symptoms (such as bloating, constipation, diarrhea, gas, abdominal pain, etc.), it may be helpful to start with a gut reset. I often recommend one of two methods to accomplish this.
- Intermittent fasting plus an elimination diet
- An elemental diet followed by an elimination diet
Gut Reset Option 1
Temporarily following an intermittent fasting schedule while following an elimination diet is the least intensive of the two options.
Intermittent fasting simply means that you restrict your eating window to an 8–10 hour period of the day so that you are effectively “fasting” and letting your gut rest for the remaining 14–16 hours of the day.
Intermittent fasting may have a plethora of health benefits, including:
- Improving irritable bowel syndrome (IBS) symptoms 15
- Rebalancing gut bacteria 16 17
- Reducing intestinal hyperpermeability (leaky gut) 18
The easiest way to practice intermittent fasting is to stop eating 2 to 3 hours before bedtime and wait 2 to 3 hours before eating breakfast in the morning. This way, you’re mainly fasting while you sleep, and it’s much less noticeable.
Alongside intermittent fasting, this gut reset option typically includes an elimination diet, which involves restricting foods that may irritate the gut. Time away from these foods can allow it to heal, at which point, the goal is to reintroduce many of the foods you’ve eliminated.
The elimination diet options we tend to use in the clinic include a Paleo diet (less restrictive), a low FODMAP diet (more restrictive), or an autoimmune protocol diet (most restrictive).
By choosing an elimination diet tailored to your needs, you can identify the gut-healthy foods that work best for you. For instance, while prebiotic foods (like many fresh veggies, fruits, and beans) and fermented foods (like kimchi or yogurt) are generally recommended for promoting colon health, some sensitive individuals may actually experience worsened gut symptoms, such as bloating, after eating them.
Once you’ve noticed lasting improvements in symptoms, you can resume a different eating schedule if you want and start reintroducing foods. Step Two of Your 3-Step Guide to an Effective Elimination Diet explains how.
Working with a trusted clinician can be very helpful when navigating an elimination diet.
Gut Reset Option 2
The second option involves starting your gut healing journey with an elemental diet.
An elemental diet involves consuming a nutrient-dense meal replacement shake in place of some or all of your meals over a specified period. Some people choose to follow an elemental diet exclusively for 2–3 days, while others prefer to replace just one of their meals daily for a few days to a few months. Most people find it an easy and enjoyable breakfast option.
Sometimes it makes sense to follow an exclusive elemental diet for 1–3 weeks with supervision, such as when a small intestinal bacterial overgrowth (SIBO) is present.
Note that if you decide to do an elemental diet for more than a few days, it’s best to consult with a healthcare professional.
An elemental diet allows the gut to take it easy while providing the nutrients required to heal and lower inflammation 19 20 21. In the clinic, we also utilize elemental diets as a tool to starve bacterial overgrowths in the small intestine, allowing beneficial bacteria to flourish 22.
After either a short-term exclusive elemental diet, a longer hybrid elemental diet, or a long-term exclusive elemental diet (with supervision), the next step includes one of the elimination diets I mentioned earlier.
Both of these initial gut reset protocols share similarities with a cleanse, but they are science-backed, safe, and, frankly, much easier to follow than many popular cleanses.
While they may require you to change your behavior and implement new habits, they won’t disrupt your regular life or send you running to the bathroom several times a day.
For my full gut healing protocol, check out our “Great-in-8” gut healing guide.
Gut Health Lifestyle Tips
Gut health isn’t just about diet—your daily habits matter, too. Incorporating the following lifestyle tips is an essential part of a gut-healing journey.
- Exercise regularly: Moderate physical activity, such as walking, boosts digestion 23, reduces stress, and supports a healthy microbiome 24.
- Manage stress: Chronic stress can disrupt gut bacteria 25 and hinder healing. Practicing meditation or spending time in nature daily can be helpful for reducing feelings of stress.
- Sleep well: Aim for 7–9 hours of quality sleep to support your gut’s repair process and maintain a healthy microbiome 26. To improve sleep quality, avoid screens late at night, refrain from consuming caffeine after mid-afternoon, and consider exercising in the morning.
- Stay hydrated: Drink plenty of water—about 8–10 cups daily or half your body weight (in pounds) in ounces. Staying hydrated supports digestion and optimal gut health 27.
- Limit toxins: Avoid unnecessary antibiotics 28 and reduce exposure to environmental toxins 29 to help protect your gut microbiome.
By practicing these simple habits—daily movement, stress management, optimal sleep, hydration, and toxin reduction—you can significantly and sustainably support your gut health and overall wellness.
The Best Gut Cleanse Is Slow, Steady Healing
You likely don’t need laxatives, herbal teas, juices, colonic irrigation, or extreme fasts to support your digestive system and heal your gut. The best gut cleanse is actually a combination of the right nutrition, lifestyle adjustments, and a few key supplements that support long-term digestive health.
It’s about nourishing your gut—not punishing yourself to achieve healing. And when you improve your gut, your immune system, energy, mental health, and overall health also improve. Everybody wins.
For more information on an effective step-by-step process to heal your gut, check out my book Healthy Gut, Healthy You, or reach out to us at Ruscio Institute for Functional Health if you want to work with a clinician.
The Ruscio Institute has developed a range of high-quality formulations to help our clients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you. The information on DrRuscio.com is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.
Dr. Michael Ruscio is a DC, natural health provider, researcher, and clinician. He serves as an Adjunct Professor at the University of Bridgeport and has published numerous papers in scientific journals as well as the book Healthy Gut, Healthy You. He also founded the Ruscio Institute of Functional Health, where he helps patients with a wide range of GI conditions and serves as the Head of Research.
Discussion
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