The Big 12 – Best Gut Cleansing Foods

An unhealthy diet that is rich in processed sugars and saturated fats can easily cause the intestines to clog. Stress and inflammation can greatly contribute to the severity of the problem.

Before going to a doctor, you might want to try to solve the problem the natural way. Choose foods that are rich in vitamins, fibers, omega-3 fatty acids, and minerals. Here’s a list of the best gut cleansing foods.


Your gut, like the rest of your body, needs to be hydrated to stay healthy. When it’s dehydrated, you might experience constipation, which can contribute to increased levels of toxins in your colon.

It is important to drink plenty of water during the day. Ideally, you should drink at least half of your body weight in ounces each day. For example, if you weigh 150lbs, you should consume 75-150 ounces of water. Optionally, you can add a small pinch of sea salt to boost water’s natural cleansing effects.

Chia Seeds

Chia seeds are beneficial to your entire body, especially to your gut. They contain omega-3 fatty acids that promote better digestion. Moreover, they have strong anti-inflammatory properties and are recommended to persons suffering from constipation, slow digestion, and other digestive problems.

You can mix the seeds with water. They will plump up and turn into a jelly-like mass after a few minutes in water. You can also add chia seeds to your yogurt, porridge, after-training smoothies, salads, and oatmeal.


If you can stand its acidic flavor, lemon might be one of your strongest allies when you need to clean your gut. It is rich in water-soluble vitamin C, which means that it combats the free radicals in your body.

Lemon belongs to the anionic class of foods, meaning it stimulates the production of saliva and stomach acid. Also, it stimulates your liver’s bile production, and so helps your gut move food faster and more efficiently.

It is recommended to drink squeezed lemon juice without sugar. Eating a lemon straight up may damage your teeth enamel.

Cayenne Pepper

Aside from adding heat to a meal, cayenne pepper can also help clean your gut. It has a strong impact on mucus and helps reduce its buildup in your stomach and intestines. This makes it great at fighting off indigestion.

The famous Master Cleanse detox includes cayenne pepper on its stringent list of allowed foods. You can add a bit of cayenne pepper to your meals to boost digestion and clean your gut. However, you should use it in moderation.


Though infamous for its effect on your breath, garlic is among the best foods when you need to clean your gut. It is great at killing gut parasites along with their eggs.

A growing body of research proves that garlic may also be beneficial in combating and preventing digestive cancers, such as liver, gastric, and colon cancer. So, when you need to cleanse your gut next time, make sure to add some garlic to your meal.


The human gut contains around 100 trillion microorganisms and they all play a role in the digestive process. They also protect against infections and help in nutrient absorption.

To keep them alive and healthy, you should eat foods that are rich in prebiotics – the indigestible fibers these microorganisms feed on. You can try adding onion, leeks, almonds, sweet potatoes, bananas, and yams to your diet. Garlic is rich in prebiotics too.


Along with prebiotics, you should also have a healthy intake of probiotics if you want your gut to function properly. Probiotics help keep the beneficial bacteria in your gut at a proper level.

You can consume sauerkraut, kefir, yogurt, and kimchi for the probiotic effects. But if you opt for a probiotic supplement, make sure to consult your doctor before you start. You’ll also want to switch the brand from time to time to introduce various strains of bacteria to your gut.


Popeye’s favorite vegetable is among the best gut cleansing foods out there. It is rich in fat-soluble chlorophyll, which has multiple beneficial effects on your gut.

The most prominent benefits of spinach include the decreased production of unwanted bacteria, a reduction of mucus along the digestive tract, and faster digestion. Also, it will boost the health of your liver.

You can eat it raw or cooked, depending on your preference. If you have a sensitive digestive tract, you might want to cook spinach before you eat it.


Like spinach, kale is a dark leafy green veggie. This means that it’s rich in antioxidants, minerals, and vitamins. It has countless health benefits, with the regulation of digestive functions being one of the biggest.

If you decide to eat kale raw, you can mix it with olive oil, avocado, or nut butters. But you can also steam it lightly without ruining the nutritional value.

Psyllium Husk

Psyllium husk is a super-strong seed that provides numerous health benefits, and gut cleansing is one of them. Similar to chia, psyllium husk seeds plump up when submerged in water, so make sure to drink plenty of water if you opt for this super seed.

Because it is very strong, start out with a small dose and see how your body reacts. If you’re on a high-fiber and low-carb diet, you can use psyllium husks as bread flour.


It is no wonder that nutritionists consider avocado a super-food. This fantastic fruit is rich in omega-3 fatty acids that act as a digestive tract lubricant. Avocado is high in potassium and magnesium, nutrients great at combating constipation.

Besides boosting the digestive process, avocado can help you lose weight. Thanks to its high levels of oleic acid, this super-fruit can help speed up your metabolism. Give avocado a chance next time you need to cleanse your gut or start a diet.

Beans and Lentils

Lentils, beans, and legumes are great at cleaning the gut. They are very rich in antioxidants and phytonutrients which help promote healthy digestive processes. They also have strong anti-inflammatory properties.

Beans and legumes are high in B vitamins, calcium, potassium, zinc, and iron. You can use them as a major source of proteins if you’re on a vegan diet. Including these foods in your diet can help you normalize your bowel movements, detox your body, and boost your immune system.

Change Your Diet Today

When your digestive system clogs up, healthy foods should be your first line of defense. While not complete, this list can give you a pretty good idea where to start your search for the best gut cleansing foods. But if the improved diet doesn’t help, do not hesitate to call your doctor.