Why Gut Health Matters?
Intestinal health is a crucial yet often overlooked aspect of our overall well-being. The intestines are responsible for digesting food, absorbing nutrients, and eliminating toxins.
When the gut isn’t functioning well, it can lead to a range of issues like constipation, indigestion, gas, acidity, and even more serious conditions like IBS (Irritable Bowel Syndrome).
The Problem: A Sluggish Gut
If you’re spending 10–15 minutes straining in the bathroom and still not feeling fully relieved, it’s a sign that waste is building up in your intestines. This buildup can lead to poor digestion and toxic accumulation, affecting your overall health.
That’s why we’ve created a simple daily routine to cleanse your gut and restore its function. This is a regimen we’ve often recommended to patients—and follow ourselves!
The Daily Gut-Cleansing Routine
Daily routine can be divided into 5 habits of morning, breakfast, lunch, dinner, and before bed.
Morning Routine
1. Lemon Water on an Empty Stomach
As soon as you wake up, drink a glass of room temperature water with half a lemon squeezed into it.
Benefits:
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Promotes the release of gastric juices
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Helps flush out toxins
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Boosts metabolism
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Supports overall digestion
2. Wait for 30 Minutes
Avoid consuming anything else during this time. You can do light exercises like walking, yoga, or stretching.
3. Aloe Vera Gel
After 30 minutes, consume 1 spoon of fresh aloe vera gel with a glass of water.
Benefits:
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Speeds up detoxification
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Improves digestion
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Soothes the gut lining
Wait another 30 minutes before having breakfast.
Breakfast
Start your day with a bowl of fresh fruits, paired with either a bowl of yogurt or oats.
Why This Works:
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Fruits provide natural vitamins, minerals, and fiber
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Yogurt improves gut flora
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Oats help regulate digestion
Avoid: Tea and coffee during this routine, especially in the morning. You may experience mild withdrawal symptoms like headaches initially, but this break allows your body to reset.
Lunch
1. Pre-Meal Fruit and Veggie Bowl
30 minutes before lunch, eat a bowl of fresh fruits and vegetables. This prepares the stomach for better digestion.
2. Main Meal
Include:
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1–2 multigrain chapatis (made from a mix of wheat, ragi, bajra, chickpea, etc.)
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1 seasonal vegetable dish
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1 serving of lentils (dal)
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A small portion of rice
Benefits of Multigrain Roti:
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Doesn’t stick to intestines
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Detoxifies the gut
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High in fiber and low in calories
Dinner
Eat as early as possible—preferably between 7:00–8:00 PM—and reduce your portion size compared to lunch.
For example:
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If you normally eat 4 chapatis, eat 2
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If you eat 3, cut down to 1.5
Why Early and Light Dinner Helps:
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Gives your body time to detox naturally
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Promotes deeper rest and repair during sleep
Before Bed
Ispaghol with Milk
Before sleeping, mix 1 tbsp (or 2 tsp) of Ispaghol (psyllium husk) in 1 cup of warm milk. Let it sit for 1–2 minutes so it thickens like pudding.
Benefits of Ispaghol:
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High in fiber
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Softens stool and eases bowel movement
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Low-calorie and safe for most people
How Long to Follow This Routine?
Try following this detox routine for 7–10 days every month. Doing so will:
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Keep your digestive system clean
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Boost your energy levels
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Strengthen your immune system
Key Benefits of This Gut-Cleansing Routine
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Improved digestion and bowel regularity
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Relief from gas, bloating, and acidity
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Effective cure for constipation
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Better nutrient absorption
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Increased energy and overall vitality