21 Day Gut Cleanse
Processed Food, Sugar and Gut Detox
Bacteria in the microbiome (gut) are in charge of regulating immunity, metabolism, inflammation, detoxification, the production of certain vitamins, and hormones like serotonin and dopamine. 95% of our serotonin is made and stored in our gut! Some symptoms of an upset microbiome are depression, anxiety and migraines. More serious illnesses associated are Alzheimer's, autism, multiple sclerosis, and Parkinson’s.
We are living with 10 times more bacteria in (and on) our bodies than we have human cells- our guts contain about 100 trillion microbes!
Symptoms from a distressed gut:
Constipation or Diarrhea
Acne and Eczema
Depression, Anxiety, ADD/ADHD
Recurring yeast infections
So, what’s the best way to create a healthy gut? Eat supportive foods and cleanse! In this 21 day cleanse we will eliminate harmful bacteria and parasites through a 3 phase elimination diet by cutting out processed foods and sugar, and rebuilding a healthy gut environment. It is beneficial to do a gut cleanse at least once and year, and up to two times per year. The Spring and Fall are suggested. Please note sample menus items are suggestions- If you have dietary restrictions, allergies or preferences, you can adjust accordingly. While dairy is not restricted, it is recommended to chose alternatives at this time, as some dairy products are linked to inflammation. If you have any questions, updates or comments, during this cleanse, please email me at firstname.lastname@example.org
Phase 1: 7 Day Processed Food Cleanse
Focus on lots of organic produce like
Dark leafy greens
Sweet root vegetables
Local and organic meat, fish and eggs- if desired
Some detox side effects in this phase may include:
Less hungry throughout the day
Be sure to drink lots of water! This may be more fiber than you are used to, which can create a backup in the elimination system. If you eat soy as a protein source, stick with organic, Non-GMO tempeh. This fermented and sprouted food is high in fat and protein, and will help repopulate the gut with healthy bacteria. Tofu is highly processed, and often not regulated- I suggest cutting it out in general!
2 Sample Days of Eating- make food in large batches so you have ingredients ready to go and can mix’n match
Hot water with lemon- this gets things moving in the digestive tract
Smoothie with dark leafy greens and berries- try Collard Greens and parsley. I find these have a lower flavor profile, so it doesn’t taste like you’re drinking salad. Add nut milk or water for liquid, almond butter or hemp seeds to add creaminess, and a scoop of protein powder (optional)- I prefer Collagen Peptides, but be sure the mixture you use is very clean and does not contain additives or sweeteners
Garden bowl- lentils or quinoa topped with spinach, sauerkraut, red bell pepper, and your choice of protein- lean meat, fish or hard boiled eggs
Mixed nuts- I love walnuts and brazil nuts, or almonds and pecans
Roasted sweet potato fries and sauteed cauliflower with turmeric, red onions, sauerkraut (or kimchee) and shiitake mushrooms
If you have a sweet tooth after dinner (this is often a habitual craving) try one date, pitted, with almond butter- wow!
Hot water with lemon
Buckwheat groats (like cream of wheat) with coconut yogurt, topped with cinnamon, turmeric, and some nuts and seeds- like cashew and pumpkin!
Savoy cabbage wraps (this is one of my favorite foods)- fill leaf with tuna, egg salad, or mixed veggies with cashew sauce- whatever floats your boat
Fruit salad with apple, blueberries, blackberries, strawberries, topped with ground flaxseed and lemon
Root vegetable miso soup- make with veggie or bone broth. Lightly roast root veggies like beets, sweet potato and carrots. Start broth by caramelizing red onions, adding the miso paste (I use chickpea miso, as I try to stay away from soy) with a ¼ cup of water. Add broth of choice. Add roasted veggies, some cabbage, seasonings, and whatever else you’d like!
Phase 2: 4 Day Sugar Detox
With sugar at every turn, and in more foods than we realize- our bodies can become quickly out of balance. The average person consumes 150 pounds of sugar per year! These nasty parasites can cause symptoms of fatigue, acne, eczema, weight gain and retention, headaches, runny noses, and more! Diets high in sugar and refined carbohydrates create a battlefield for our good bacteria.
Focus on these foods:
Cruciferous veggies (broccoli, cauliflower, zucchini, etc)
Whole Grains (bonus points of they’re sprouted!) like buckwheat and brown rice
Lean Proteins (this helps stabilize blood sugar)
Healthy Fats (yay for avocados, coconuts and olive oil)
Exclude sugar in these forms:
High-glycemic fruits and vegetables-
All canned and dried fruit
Root Veggies- Parsnips, Carrots, Beets, White Potatoes
Honey, Maple Syrup, Agave
Stevia and other sweeteners
Starchy Carbohydrates- white rice, whole grain bread, pasta or things of that nature (once the whole grain has been ground into flour or processed, it is no longer whole and takes on the properties of sugar. Marketing is a sneaky thing!)
1 Sample Day of Eating
Hot water with lemon
Leafy greens and berry smoothie with coconut yogurt- add cinnamon and raw cacao for a boost in energy (be sure that you are using 100% raw cacao and not cocoa! One is made from the bean and one is made from sugar)
Spinach salad with pesto, walnuts, sauerkraut, and cashew cheese (soak raw cashews, then blend with lemon, nutritional yeast, salt and pepper)
Avocado mashed with onion and lemon
Dehydrated or oven baked zucchini chips with apple cider vinegar and salt
Cauliflower steaks with lemon and garlic- roast large steaks of cauliflower with the juice of 2 whole lemons, 3-6 cloves of garlic, and red crushed pepper, for 15 minutes each side or until brown and caramelized
Side of protein of your choice- grilled salmon, with a side of fermented veggies, for example
10 Day Microbiome Gut Reset
You will carry over the first 2 phases- no processed foods and no sugar, including berries. This will support the process of killing off unhealthy parasites and bacteria, while actively rebuilding healthy gut flora (bacteria) with pre and probiotics, collagen rich and fermented foods! You will cut out all fruit and grains. We will be utilizing natural remedies like black walnut oil, chlorella, and clay to assist in the die-off process.
Prebiotics are non-digestible compounds that help probiotics grow.
Raw alliums- garlic, onions, leeks (think garlic pesto and hummus!)
Apple cider vinegar
Acacia Gum supplement as an alternative, as this works as an effective prebiotic.
Probiotics are live microorganisms. Often in the form of fermented foods.
Sugar-free yogurt (including coconut yogurt)
Probiotic supplement- a multi-strained 15 billion or higher, rich in Lactobaccilus plantarum, Lactobaccilus acidophilus, Bifidibacterium longum, and Lactobaccilus brevis. Anxiety and depression have been linked to lower levels of Lactobacillus helveticus and Bifidobacterium longum bacterial strains.
Polyphenols are micronutrients helpful in creating a healthy gut environment.
Organic fresh ground coffee
Black beans (also a prebiotic!)
Hazelnuts and pecans
Black and green tea
Focus on dark leafy greens, healthy carbs like sweet potato, inulin rich foods like lentils and alliums, healthy fats like avocado and nuts, and lots of fermented foods! Avoid dairy in this phase, if not already. Supplements will then play a large role in the elimination and cultivation of a healthy gut. Below are the supplements I have chosen to include in my detox diet.
Supplements (*highly recommended)
2 Sample Days of Eating
Hot water with lemon
Coconut yogurt with nuts, freshly ground golden flax seeds, nuts, cinnamon, and turmeric
Avocado tuna or egg salad over spinach with kimchi- use the avocado instead of mayo, add paprika, salt and pepper to taste
Kale chips- oven roasted, or dehydrated, with nutritional yeast, olive oil or coconut oil, salt and pepper
Lentil soup, with a collagen rich broth, and caramelized leeks, onions and garlic
Roasted asparagus and dandelion greens, with a simple lemon/apple cider vinegar dressing
Water (are you seeing the theme, yet!)
Hot water with lemon or apple cider vinegar
Smoothie with nut milk, nut butter, coconut oil, greens of your choice, collagen, turmeric and cinnamon
Garden bowl with red quinoa, black beans, roasted portobello mushrooms, avocado, sauerkraut, and a lean protein, topped with parsley or cilantro
Homemade popcorn- pan pop with coconut oil or ghee (my favorite) and pink sea salt
Massaged kale salad with roasted butternut squash- I prefer dino kale (the darker, flat variety) cut into thin ribbons. Massage with lemon or apple cider vinegar, top with walnuts, cashew cheese, and roasted squash
Bonus! Integration diet- 4 Days
Begin by reintroducing sweet root vegetables and slowly incorporating berries and apples. Avoid juicing as they are a blast of sugar for the system- the fiber is needed to balance it out. If you wish to include dairy in your diet, choose fermented options first, like yogurt or kefir. Same goes for glutenous products- choose sprouted or fermented options, like sourdough. Be aware that gluten weakens the gut lining, allowing waste particles to be redistributed into the bloodstream. It is always beneficial to limit gluten intake. Remember to drink plenty of water! Notice any reactions your body may have after reintroducing these foods, especially the processed options- perhaps it is time to say goodbye for good!
Continue to support your healthy microbiome by shifting your lifestyle
Avoid antibiotics- this is a big one, unless absolutely necessary
Choose organic food- try a CSA/farm share to save on cost, plus it’s local!
Drink filtered water- avoid bottled water unless BPA free
Stay away from processed foods- a cupcake once in awhile never hurt anyone ;)
Plant a garden- dirt has so many beneficial microbes
Use toxic-free household cleaners
Avoid hand sanitizer
Use natural toothpastes, lotions and makeup
If you are using tampons, be sure to switch to organic, unbleached cotton!
Please email me with any questions, updates or comments at email@example.com
Stay tuned for the Completely Golden website, launching at the end of March! It will be full of recipes, self-care routines, information on natural cycles and body functions, and more! Be sure to share with your friends and encourage them to sign up for this newsletter.
Thank you for all your support!
This information is based upon personal experience. It is not meant to diagnose or treat any illness. Please consult your physician on all changes to your diet and wellness routines. This content is the property of Tess Palma-Martinez and Completely Golden, LLC. I encourage you to share and give credit. Please, do not replicate or reproduce this information.