How to Reset Your Gut, According to a Gut Health Expert
When it comes to gut health, there's an abundance of information available, some of which can be misleading or downright inaccurate. One of the hottest topics that continues to trend is the idea of "resetting" or "cleansing" the gut. While the terminology sounds appealing – who wouldn’t want to start with a clean slate – the concept of a gut reset is fundamentally flawed. Let's dive into the science behind our gut, and why the notion of a "reset" isn't as straightforward as it might seem.
Our gut is inhabited by trillions of microorganisms, including bacteria, viruses, fungi, and other microbes. This community is collectively known as the gut microbiome. Over the past decades, research has unveiled that our microbiome plays an integral role in digestion, immune function, mental health, and even conditions like obesity and autoimmunity.
A delicate balance exists among these microorganisms. While there are certain harmful pathogens that can lead to disease, most of the microbes in our gut are neutral or beneficial. They help in digesting food, producing essential vitamins, and training our immune system.
How to Reset Your Gut
The idea behind a gut reset or cleanse suggests that by following certain diets or taking specific supplements, we can entirely "reset" this complex ecosystem to a pristine state. However, here's what the science tells us:
Diversity is Key: One marker of a healthy gut is diversity in the microbiota. Starvation diets, juice cleanses, or extreme measures might decrease this diversity rather than promoting it. The gut doesn't need to be "cleared out" – it needs a balanced and varied diet to thrive.
Temporary Changes: While certain interventions, like taking probiotics or altering your diet, can cause temporary changes in your gut microbiota, these changes are often transient. Once you stop the intervention, your gut microbiome tends to return to its baseline.
Resilience of the Microbiome: Our gut microbiome is robust and resilient. It's designed to handle a variety of foods and conditions. While it can be affected by long-term dietary changes, antibiotics, and other factors, short-term cleanses or resets are unlikely to have lasting impacts.
Symptoms that Might Make You Think You Need a Gut Reset
People often feel that they need a “gut reset” when they experience consistent discomfort or changes in their digestive patterns. While the idea of a quick reset is misleading, these symptoms highlight the need for a re-evaluation of dietary and lifestyle habits. Here are some signs that people often cite:
Chronic Bloating: Feeling bloated regularly, especially after meals, might make one think their digestion is not functioning optimally.
Alternating Bowel Movements: Experiencing cycles of diarrhoea followed by constipation might make one believe their gut bacteria are out of balance.
Constipation: Struggling with infrequent bowel movements or hard stools can lead to the presumption that there's a buildup that needs "cleansing".
Frequent Gas and Flatulence: Excessive gas might be seen as a sign of poor food breakdown or microbial imbalances in the gut.
Stomach Cramps or Persistent Discomfort: Regular abdominal pain or discomfort can be a clear sign to many that something isn't right with their digestive processes.
When faced with these consistent digestive symptoms, it's easy to gravitate towards the idea of a gut reset. However, while these signs certainly warrant attention, they typically point to the need for a more comprehensive evaluation of diet, stress, lifestyle, and potentially underlying conditions, rather than a simple a gut cleanse.
How to Starve Bad Gut Bacteria
Our gut is a bustling metropolis of microorganisms, with both beneficial and opportunistic bacteria residing side by side. The key to a healthy gut lies in maintaining a balance. While we can't necessarily "starve" bad bacteria outright, there are a few things we can do to discourages their growth:
Limit Sugars and Processed Foods: Opportunistic bacteria and yeasts often thrive on simple sugars. By reducing your intake of sugary foods and beverages, as well as highly processed foods, you can discourage their overgrowth.
Avoid Overuse of Antibiotics: While sometimes necessary for certain infections, over-reliance on antibiotics can wipe out large swathes of both good and bad bacteria, leading to imbalances.
Limit Artificial Sweeteners: Some studies suggest that artificial sweeteners like aspartame can negatively impact gut bacteria, so it might be beneficial to limit them.
Limit Stress: Chronic stress can upset the balance of the gut microbiome. Engaging in relaxation techniques like meditation, deep breathing, or simply ensuring adequate sleep can be beneficial.
Avoid Gut Cleanses: Despite their popularity, there's limited evidence supporting the use of over-the-counter gut "cleansers" or "detox" products, and they can sometimes do more harm than good.
How to Reset Your Gut Fast
While the concept of a gut reset might be a misnomer, there are evidence-based steps you can take to support your gut health:
Eat a Diverse Range of Foods: A varied diet can promote a diverse gut microbiome. Incorporate a mix of vegetables, fruits, whole grains, legumes, nuts and seeds.
Incorporate Prebiotic Foods: These are non-digestible fibers and carbohydrates that feed beneficial bacteria. Foods like garlic, onions, asparagus, and leeks can encourage the growth of beneficial bacteria like Bifidobacteria.
Include Fermented Foods: Fermented foods like yoghurt, kefir, sauerkraut, and kimchi are rich in beneficial bacteria and can help rebalance the gut microbiome.
Stay Hydrated: Drinking enough water benefits the mucosal lining of the gut, supporting the continuation of beneficial bacteria.
Stay Active: Regular physical activity is shown to promote a diverse gut microbiome.
Gut Reset Advice for IBS
For many with chronic digestive conditions like IBS, each day can feel like an unpredictable challenge. Flare-ups, dietary sensitivities, and a cacophony of advice from different sources can make it daunting to pinpoint a suitable solution. Amid this backdrop of discomfort and uncertainty, the allure of a simple gut reset can be tempting. The idea of "starting afresh" or "cleaning the slate" feels intuitive and attractive, especially when one is constantly navigating the intricacies of triggers and treatments. Unfortunately, the human body isn’t a machine with a reset button. And while a one-size-fits-all approach is enticing, gut health, especially for those with IBS, demands a more nuanced, patient-centered approach. Here are some tailored recommendations based on evidence-based practices:
Low FODMAP Diet: Many people with IBS benefit from a low FODMAP diet. FODMAPs are certain types of carbohydrates that are not absorbed well in the small intestine and can cause digestive distress. Temporarily reducing these can provide relief, but it's essential to reintroduce them gradually to identify specific triggers.
Regular Eating Patterns: Keeping a consistent meal schedule can help regulate bowel movements and give the digestive system time to do its job.
Soluble Fibre: While too much fibre can aggravate symptoms in some people with IBS, soluble fiber, found in foods like oats and psyllium husk, can be beneficial. It’s essential to increase fibre intake gradually and monitor symptoms.
Avoid Trigger Foods: Common triggers for IBS symptoms include spicy foods, caffeine and fatty foods. Keeping a food diary can help you identify and minimise these triggers.
Probiotics with Caution: While they might benefit some, probiotics can exacerbate symptoms in others. It's recommended to try strains that have been scientifically proven to minimise IBS symptoms.
Manage Stress: IBS can be closely linked to stress. Techniques like cognitive behavioral therapy, hypnotherapy, and certain relaxation techniques have shown promise in managing IBS symptoms.
Personalisation is Key: What exacerbates symptoms for one person might be completely benign for another. This variability is due in part to unique gut bacterial compositions, genetic factors, and personal histories. Therefore, a personalised approach, which takes into account the individual's specific symptoms, lifestyle, and dietary patterns, is crucial.
Conclusion
Gut health, particularly for those dealing with conditions like IBS, is a complex interplay of diet, lifestyle, and individual biology. While the allure of a gut reset or a quick fix can be tempting, it's essential to understand that genuine, lasting improvements often require a holistic and evidence-based approach.
For those navigating the maze of digestive symptoms and seeking clarity and guidance, consider working with me or attending one of my specialised gut health retreats. Together, we can embark on a journey towards better gut health, built on science, understanding, and personalised care.
Written by Marilia Chamon
Registered Nutritional Therapist, Gut Health, IBS & SIBO Expert
Founder of Gutfulness Nutrition
Instagram @gutfulnessnutrition