Gut Cleanse Diet: 10 Foods To Eat To Reset Your Colon

 by Dr. Steve Hruby, D.C.
Reviewed by Dr. Steve Hruby, D.C.

SuperHumans are the toughest, fittest, healthiest and happiest human beings on this planet. My mission is to help you realize your superhuman potential and learn how to live a long, happy and healthy life.

  Fact Checked
 by Rhealyn Tropia, RMT
Reviewed by Rhealyn Tropia, RMT

I’m a content organizer, fact-checker and super mom who ensures content is medically-reviewed, highly accurate, and engaging. My passion is organizing information and ensuring the facts are presented in a manner that is interesting and easy to understand.

gut cleanse diet

When most people think of a gut cleanse diet, they think of extremes such as herbs or laxatives. These are drastic measures, which is why these people are still so far away from having a healthy body (and mind) despite their best efforts. It’s just not an approach that usually works at all.

Gut cleanse diet is all the rage these days, with many kinds of products available and all kinds of hype around the benefits. Popular detox programs, as well as colonics, are no small industry. Colonic irrigation is probably the most well-known option, but there’s also good old-fashioned drinking and dieting!

Each method has its own merits and drawbacks. But don’t worry — whether you do an all-out cleanse or just eat a little bit more healthily, more often than not it will have a positive effect on your body & mind.

Can You Cleanse Your Colon By Eating The Right Food?

Nowadays, “cleanse” is always associated with cleansers in their liquid state, such as juicing. If you’re looking for a clean gut meal plan or a diet to clean out your gut, you’re in the right place.

Your colon is a filter. It’s constantly working to get rid of the stuff that we don’t need, and it needs help! We eat all sorts of junk, and we don’t always take care of ourselves. Our colons are like our friends: they’re always willing to step up, but they deserve a little grace, too! So what can you do for a healthy gut cleanse?

How Diet Affects Gut Health

The answer is simple: eat right. If you think about it, fruits and vegetables are already in the business of cleaning out your colon. They are one of the most reliable components for a diet to cleanse the gut. They’re full of fiber and other nutrients that help to move things through your system and keep your digestive tract happy.

Best 10 Colon-Cleansing Foods To Add To Your Diet

Below is a list of foods that can help you build your own healthy gut cleanse diet.

Dark, Leafy Green Vegetables

In addition to their many other well-known benefits, green leafy vegetables are packed with roughage, which helps to keep your colon healthy by preventing constipation and encouraging regular elimination. In fact, research indicates that eating more greens can help to prevent colon disease and may even lower the risk of cancer. So if you want to keep your insides in tip-top shape, don’t forget your greens!


Oats are an essential part of any best cleanse for stomach issues. They are packed with fiber, which is good for your colon. They also reduce constipation and help maintain a healthy digestive system.


Eating oats is a great way to get more protein into your diet in a sustainable way. Protein is critical to maintaining a healthy colon. Oats are affordable, easy to make, and taste delicious! Try adding them to smoothies, oatmeal, sandwiches, and more.


One of the most effective colon cleansers around is none other than the common avocado. The avocado is a fruit filled with nutrients that can help you maintain healthy digestion and allow for regular bowel movements.

Avocados are loaded with minerals such as potassium, magnesium, and folate—all of which support colon health. But that’s not all an avocado has to offer. They are also full of antioxidants that help the body fight off toxins and harmful bacteria.

Even better, avocados can be added to your diet in countless ways. They make delicious additions to salads, sandwiches, and smoothies, or you can eat them on their own as part of a snack or even for breakfast. Be sure to add them to your next grocery list so that you can give your colon the care it needs.

Bone Broth

Bone broth is a nutrient-dense form of soup made from bones and animal parts (like feet and cartilage). Although it’s been consumed for centuries as a healing remedy, only recently has it become popular as a health food in the West.

The many purported benefits of bone broth range from helping you lose weight to reducing inflammation to improving your skin. A lot of these claims are unsubstantiated or even downright false. But one benefit that we do know is true is that consuming bone broth can help you cleanse your colon.

That’s right—bone broth contains gelatin, which helps lubricate your digestive tract, allowing food to pass more easily through your body. This decreases the amount of waste that remains in your colon after digestion, resulting in a cleaner colon overall.


Ginger is one of the best natural remedies for cleansing the colon, and adding it to your diet can be as simple as drinking ginger tea or taking a supplement.

To make ginger tea, just boil 4 cups of water then pour it over 8 to 10 slices of peeled ginger root.  Allow it to steep for about 15 minutes before straining and drinking.

Ginger’s internal cleansing power is due to its ability to stimulate intestinal peristalsis—the contractions that move waste through the digestive tract.  This helps flush out fecal matter from the colon, thereby eliminating toxins from the body and promoting better digestion.

Aloe Vera

Adding aloe vera to your diet can have major benefits for your digestive health. Because aloe is a natural laxative, it can gently clean out the colon and reduce waste buildup. This can help regulate your digestive system to prevent constipation, cramps, and other issues.

aloe vera plant

Additionally, because aloe vera includes major vitamins and minerals like vitamin A, vitamin C, vitamin E, and folic acid, it can supercharge your overall health by introducing these nutrients into your body. Aloe vera also has strong anti-inflammatory properties, which means it can reduce chronic inflammation in the body when consumed regularly.


Raspberries are one of the best fruits you can eat if you’re looking to help cleanse your colon.

In a study published in the Journal of Agricultural and Food Chemistry, researchers found that raspberries are rich in compounds called ellagitannins, which help the body break down foods more efficiently.

This makes it easier for food to move through your digestive tract, which promotes regular bowel movements. Additionally, a study from 2012 found that these same compounds may be useful in fighting colon cancer.

If you’re looking to add more raspberries to your diet, try making smoothies with them or adding them to yogurt or cereal for breakfast.

Coconut Oil

Adding coconut oil to your diet can also help you cleanse your colon. Coconut oil has antibacterial and antifungal properties that will help balance out the bacteria in your digestive tract. Plus, it’s rich in fiber, which supports digestion and the absorption of nutrients in the body.

Here are some ways you can add coconut oil to your diet:

  • Try using coconut oil instead of olive oil when cooking up veggies
  • Add some coconut oil to your coffee
  • Use coconut oil as a replacement for butter on breads and pastries


Apple cleanses are one of the most popular ways to detox your colon. Apples are filled with fiber, which makes them a great choice for cleansing your system. They also contain pectin, which can help remove toxins from your body and improve digestion.


Probiotics are a key element of a healthy diet. They help us cleanse our colons and regulate our digestive systems. You can get probiotics from foods like yogurt, miso soup and pickles, or you can take probiotic supplements like Optima. You can find the best supplements for your gut in any health food store or online shops.

5 Tips For An Effective Gut Cleanse Diet

A gut flush diet is never a bad idea, more so if we think we’ve been feeding our bodies with junk for a significant amount of time. Just make sure you consult with a medical professional before trying any diet. Here are more tips for an effective gut cleanse diet:

1. Eliminate processed foods: Processed foods are a big no-no when it comes to a gut cleanse diet. Try to stick with whole foods like fruits, vegetables, and lean protein.

2. Eat plenty of fiber: Fiber is an important part of any diet, but it’s especially important when cleansing your gut. You can find fiber in legumes, beans, peas, oatmeal, and whole grains.

green beans

3. Cut back on sugar: Sugar is not good for your gut bacteria—or any other part of your body for that matter!

4. Avoid artificial sweeteners: Artificial sweeteners are bad for your gut health as well. If you need something sweet, try sticking with fruit or honey rather than artificial sweeteners.

5. Reduce your stress level: Stress is bad for your gut health and can actually cause digestive issues like constipation and diarrhea. Try meditating or doing yoga to reduce stress and improve gut health.

FAQs About Gut Cleanse Diet

How Do I Detox My Gut?

There are a few options for detoxing your gut. First, you could start by eating healthy. Eating the right foods will help you remove toxins from your body and improve your overall health. Also, you can add probiotics to your diet.

They help balance out the bacteria in your gut and keep it healthy. Finally, make sure to drink lots of water. Staying hydrated will keep the digestive system moving and make sure that food is processed properly.

What Do You Eat On A Gut Cleanse?

For starters, you need to think about the foods that are going to keep your digestive system working. You’re deep-cleaning your colon, so you want food that’s easy for your body to process—plus food that’s going to help keep your digestive system in top condition as it works hard. For the ultimate gut cleanse diet plan:

  • Eat lots of high-fiber foods like whole grains, fruit and veggies
  • Drink lots of water (at least 8 glasses per day)
  • Avoid foods high in fat or protein, which can be tough on your digestive system

What Can I Drink To Clean My Gut?

I can recommend a few drinks that will help you with your colon health:

  • Warm lemon water. Lemon is a natural cleanser for the body. Drinking warm lemon water will not only cleanse your colon, it will also give your immune system a boost.
  • Freshly-pressed apple juice. The pectin in apples helps to stimulate the colon and get things moving along.
  • Vegetable broth or soup. Broth is a great way to stay hydrated, and it’s packed with vitamins and minerals. Plus, if you choose a broth that’s full of vegetables and spices, you’ll be getting all kinds of benefits for your body—including making sure your colon stays healthy.
  • Tea. If you want some flavor in your drink but don’t want to sacrifice healthiness, tea is the perfect choice! There are lots of teas out there that are good for the colon, including peppermint and ginger teas.

How Can I Heal My Gut Naturally?

Here are some things you can do to help your gut’s microbiome and cleanse your system naturally:

  • Eat fermented foods like kimchi, sauerkraut, and kombucha.
  • Eat a wide range of fruits, vegetables, and whole grains (fiber).
  • Try to avoid antibiotics when possible. If you need to take antibiotics for an infection, try to supplement your body’s microbiome with probiotic supplements during the treatment and a few weeks after.
  • Drink at least 8 cups of water per day.

What Meal Plan Should I Choose For My Gut Cleanse?

You can start with a 3 day gut cleanse to test the waters. It’s specifically designed to leave your body feeling light, happy, and ready to take on the world in just three days. The best part? You won’t miss out on any of your favorite foods, because this meal plan includes snacks that will satisfy you all day long.

Here’s an example of what a typical day might look like:

  • Breakfast: 1/2 cup oats with almond milk, cinnamon, and a sprinkle of chia seeds
  • Snack 1: 1/2 cup plain Greek yogurt with blueberries, flax seeds, and honey drizzled over the top
  • Lunch: a green salad with olive oil dressing and chickpeas sprinkled over the top
  • Snack 2: a tofu sandwich made with whole wheat bread and hummus
  • Dinner: turkey meatballs made with ground turkey, quinoa, egg yolks (or flax seed eggs), shredded carrots, shredded zucchini, red pepper flakes and onions served over brown rice or quinoa


Following a proper diet and eating a variety of nutrient-rich foods is an important part of maintaining good health. A healthy diet may help reduce your risk for many diseases, and can also provide you with the energy you need to get through the day.

Keeping to a balanced diet is something that should be practiced all year round, but it is especially important during the winter months when colds and flu may be more prevalent. Colon-cleansing foods may not always be the first thing that comes to mind when we think about maintaining good health, but there are actually several items on our tables that will help to keep your digestive system in top shape.

For more information on gut cleansing and living your best, long life, join our group and be surrounded by the most supportive individuals with a common goal in health and wellness!

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