Significant changes in gut health can occur just three days after making a dietary change. However, it can take approximately two to three weeks for a healthy gut to create a new lining and up to twelve weeks for those with a food sensitivity or autoimmune condition.
Foods rich in prebiotics include onions, garlic, leeks, asparagus, bananas, oats and barley. Starchy foods such as pasta, rice and potatoes, which have been cooked and left to cool form resistant starches that also act as prebiotics in the gut.
Green tea also contains lots of antioxidants and can improve your bowel functions. It is especially popular because of its antioxidants, and because it is rich in vitamin C. Drinking peppermint tea, ginger green tea, or pretty much any other herbal green tea is just a great colon cleanser.
Fasting during prolonged periods gives the gut the time it needs to restore its integrity. This is especially important for those with “leaky gut”, also called intestinal permeability, where the gut lining is weakened thereby allowing toxins, partially digested foods and pathogens to enter the bloodstream.
The 7-Day Gut Reset is based on feeding your body (and gut) nutrient dense food while minimizing the chance of provoking inflammation or an immune reaction. It is based on Paleo principles and eliminates some of the most common “problematic” foods.
An anti-inflammatory diet, regular exercise, good quality sleep, and probiotics are all strategies to put in place before trying antimicrobials or antibiotics to get rid of bad bacteria.
Processed foods, as well as alcohol, can also negatively impact gut health. Prebiotic and probiotic foods like whole grains, onions, garlic, fermented foods, miso and yogurt feed the good bacteria in your gut.
Coffee contains several compounds that act as prebiotics, meaning they help nourish beneficial bacteria in the digestive system by providing them with nutrients necessary for growth and function.
Raw apple cider vinegar also contains: Natural probiotics (friendly bacteria), which may help with your immune system and gut health. Antioxidants, substances that can prevent damage to your body's cells.
As part of a balanced diet, eggs contribute to a healthy digestive tract and can be helpful during acute digestive problems. In addition to being packed with nutrients, eggs are usually easy to digest compared to some other high-protein foods, such as meat and legumes.
'Plant-based diversity is really important for gut health'
'I call them the Super Six: wholegrains; nuts and seeds; fruit; vegetables; legumes, beans and pulses; and herbs and spices. If you're getting some of each every day, that's enough to maximise gut bacteria and reduce the negative effects of antibiotics.
Once you heal your gut, your inflammation will decrease, you'll improve your metabolism, your immune system will begin to function as it should, and you'll begin to lose the stubborn fat in no time.
One mouse study found that alternate-day fasting (twenty-four hours of eating regular meals that meet your calorie needs followed by twenty-four hours of fasting) promoted bacterial clearance. 6 The process of bacterial clearance allows the gut to regain the ideal balance of bacteria.
Sears suggests 12 to 14 hours of fasting overnight, with your eating window ending between 5 and 8 p.m. Don't restrict your calorie intake during the eating periods. Most of your gut bugs need food to survive—not to mention you need food for energy and other functions—said Devkota.