Gut resets are a big trend right now: do they actually help?

A gut reset, also known as an intestinal detox, is a method used in naturopathy. It encompasses measures aimed at removing harmful substances from the intestine and building up healthy intestinal flora. According to naturopathic doctrine, a combination of intestinal cleansing and a change in diet strengthens the immune system and improves general well-being.

There is currently a growing interest in gut resets due to weight-related goals, detox trends and a greater awareness of digestive problems.But be careful: “gut reset” is not a protected medical term. The scientific efficacy of intestinal detoxes has not yet been sufficiently proven. Measures of this kind are classed as alternative medicine and are not a substitute for medical treatment. 

A gut reset is a multi-stage process in which the bowel is cleansed, detoxified and restored. An intestinal detox typically includes natural home remedies that support digestion and intestinal flora. The typical approach to the individual steps is detailed below:

1. Cleanse the intestine

An intestinal cleanse is usually the first step in this detox treatment. It aims to remove accumulated faeces and harmful substances from the intestine using home remedies as well as laxatives and colonic irrigation. The most common methods are:

• Enemas: an enema is often used to cleanse the colon. Water is pumped into the intestine via the anus using an enema bulb. In some cases, the water contains additives such as table salt or glycerol. Fluid and faeces are then excreted naturally.
• Colonic hydrotherapy: this procedure from the field of alternative medicine involves large amounts of fluid being directed into the intestine. A therapist uses a thin tube to introduce water into the anus of the person being treated, while simultaneously massaging their lower abdomen. Fluid and faeces leave the body via a second tube.
• Laxatives: there are two types of laxatives that are particularly suitable for colon cleanses. One is bowel-stimulating products that bring more water and electrolytes into the intestine and increase the movement of the large intestine. The other is water-binding agents that hold fluid in the intestines and soften any stools.
• Household remedies: well-known home remedies for emptying the colon include castor oil and Epsom salts. Both have a similar effect to laxatives, as they draw water into the intestine and stimulate the movement of the bowel.

Always check with your doctor if you are considering taking medication or home remedies to empty your colon: longer-term use disrupts the water and electrolyte balance and, in the worst case, can put your kidneys and heart under strain. Colonic irrigation also poses risks, as improperly performed procedures can damage the sensitive intestinal mucosa. Be sure to seek advice on the correct approach before getting started.

2. Detoxify the intestine

The next step is to detoxify the gut. Naturopathic methods rely on home remedies such as medicinal clay. Advocates of these methods believe that medicinal clay binds pollutants and supports excretion. Apple cider vinegar and psyllium husks also naturally cleanse the intestines and remove potentially harmful substances.

Note that there is no scientific evidence for this. Although the home remedies have health benefits in other areas of application, their role in detoxification remains unclear. Intestinal detoxes are not adequate to combat parasites, in particular: issues such as pinworm infections usually require medical treatment. If you suspect you might have a parasite infection, discuss this with your doctor.

3. Strengthen the intestinal flora

The final step of a gut reset involves building up healthy intestinal flora. Nutrition plays a key role during an intestinal detox, with three nutrient groups, in particular, being used in a targeted manner:

• Probiotics: probiotics are living bacteria that are frequently used as dietary supplements in intestinal detoxes. They occur naturally in cultured milk products such as yoghurt and kefir as well as in fermented foods such as sauerkraut and kimchi. They are regularly recommended as home remedies for gut resets after taking antibiotics.
• Fibre: fibre-rich foods such as vegetables, fruit and wholegrain products support a natural gut reset. Fibre swells up in the intestine, increasing the volume of stool and loosening it. It also serves as an important nutritional basis for beneficial bacteria in the large intestine.
• Prebiotics: prebiotics are a subgroup of dietary fibres that includes inulin and oligofructose. They provide food for good intestinal bacteria and encourage their proliferation. Fibre-rich foods such as chicory, salsify, asparagus, leek and onions are suitable prebiotic home remedies for a gut reset.

Gut resets usually go hand-in-hand with a low-carbohydrate and sugar-free diet. It is additionally advisable to avoid caffeine and alcohol during this phase. If you have a weakened immune system, it is advisable to seek medical advice before taking probiotics. Ideally, you should also discuss any change in diet with a specialist.

How long does a gut reset take?

How long it takes to reset and build up your gut varies greatly from person to person: there is no one-size-fits-all answer. As gut resets are not a medically recognised concept, caution is advised. Intestinal detoxes should only be performed on a short-term basis, and be sure to discuss them with your doctor. 

From a medical point of view, gut resets are not necessary: a healthy intestine cleanses and regenerates itself to a large extent on its own. The intestinal microbiome comprises a large number of bacteria, fungi and viruses that are involved in numerous metabolic functions and in the immune system. These microorganisms break down food components, support vitamin production and defend against pathogens.

Some components of gut resets involve risks. Using an enema to empty your intestine has a major impact on the intestinal flora and mechanically irritates the mucous membrane. The risk of complications is higher if you have a condition such as irritable bowel syndrome, Crohn’s disease or haemorrhoids. If you suspect that your intestinal flora are imbalanced and are considering a gut reset, talk to your doctor first. They will assess you professionally, taking into account your state of health and any pre-existing conditions, and offer guidance.

It often makes sense to build up your intestinal flora after you’ve undergone a course of antibiotics. These medications fight bacteria, prevent them from growing or kill them off. However, this not only eliminates pathogens, but also beneficial bacteria that are part of a healthy intestinal flora. As a result, complaints such as flatulence or diarrhoea occur more frequently. Probiotics help to alleviate these symptoms. Pay attention to the bacterial strains contained in your chosen product and seek advice from a specialist.

Gut resets for children

In children, too, gut resets with probiotics can help to rebuild intestinal flora. Since a child’s microbiome only starts to resemble that of an adult at about three years of age, it reacts much more sensitively. If you are considering having your child take probiotics, it is therefore essential to discuss this with your paediatrician.

A balanced, high-fibre diet is the best way to cleanse your intestines. When combined with plenty of fluid, fibre binds to undesirable substances, which are then excreted via the stool. It thus plays a key role in intestinal health. In addition, it is worth mentioning that exercise also stimulates intestinal activity and, in turn, encourages excretion. 

Despite the lack of scientific evidence, people opt for a gut reset when they are experiencing issues, often driven by the idea of taking proactive action to achieve a quick fix. These are the most common reasons for an intestinal cleanse:

• Skin blemishes: gut resets generally include a low-carbohydrate diet. People with blemished skin sometimes notice their complexion gets worse when they eat a lot of sugar and carbohydrates. An intestinal detox for acne therefore focuses on foods that keep blood sugar levels stable.
• Digestive problems: complaints such as abdominal pain, constipation or bloating frequently occur if the gut is not working properly. The use of an intestinal detox to combat these symptoms is controversial. However, some sufferers report noticeable relief.
• Allergies: in medicine, an imbalanced microbiome is associated with food intolerances and allergies. Gut rests do not cure these conditions. However, the right diet often supports the immune system and helps alleviate symptoms.
• Miscolonisation: the most common causes of acute intestinal problems include gastrointestinal flu and food poisoning. Frequently, people then feel the desire to clean out their intestines and restore balance in their digestive system.
• Mental health problems: studies indicate a close connection between the gut and the brain. Imbalanced intestinal flora is suspected of causing depression. Advocates of intestinal detoxes see them as a way to improve gut health and mental well-being.
  

While there are evidence-based approaches to many of the reasons behind gut resets, there is no scientific evidence for gut resets themselves. On the contrary, they may also exacerbate the issue. If you are suffering from these conditions, you would ideally seek specialist advice.

Some people report that a gut reset has helped to alleviate issues such as bloating or constipation. However, there is no scientific evidence of positive effects beyond the placebo effect. From a medical point of view, the potential subjective benefits of bowel detoxes are offset by significant downsides. In particular, cleansing the intestines using enemas or laxatives often puts the body under strain. Typical side effects of this phase of a gut reset include diarrhoea, abdominal cramps and a loss of minerals. People with pre-existing cardiovascular or kidney issues may be exposed to additional risks.

The concept of a gut reset is on the right track: a healthy gut is crucial for well-being and health. That said, the best way to promote intestinal health is by eating a balanced diet – instead of trying to build up your gut with a detox. A diet high in fibre from fruit, vegetables and wholegrain products has a positive effect on the microbiome. Drinking enough fluids, eating mindfully and exercising regularly also contribute to stable digestion.

If you suffer from persistent digestive problems or pain, it is important to have the cause investigated by a doctor. Take your intestinal health seriously and seek thorough information before you carry out alternative medicine procedures such as a gut reset. Additional practical tips and in-depth information can be found in our Ratgeber guide on the gut.