The number of fad cleanses and fancy detoxes can feel overwhelming. New regimens seem to emerge constantly, ranging from juice cleanses to supplements and highly restrictive diets. But how effective are these methods? More importantly, if the body is already equipped to detoxify itself, do we really need these regimens? Sometimes, the best cleanse is simply by supporting our body’s own natural elimination and detoxification pathway, the gut!
Here are a few simple ways to help support the gut for your spring cleanse and detox:
1. Bone broth
Bone broth is rich in collagen and gelatin, which help to repair and strengthen the gut lining. This can be particularly helpful for conditions like leaky gut, where the gut lining is compromised, allowing toxins to leak into the bloodstream. Consuming bone broth helps strengthen the gut lining, improving the body’s ability to digest and eliminate waste, and preventing the buildup of toxins.
Additionally, bone broth is rich in amino acids, the building blocks of proteins, that contain detoxifying properties. Glycine, an amino acid, is particularly important because it supports the liver in its detoxification processes. The liver filters and neutralizes toxins, and glycine helps it perform these functions more efficiently. Glycine also has anti-inflammatory effects, which can reduce the overall toxic load on the body. Glutamine, another essential amino acid present in bone broth, helps maintain the integrity of the gut lining, thereby reducing inflammation and promoting overall digestive health. Ultimately, this helps prevent toxins from entering the body and causing further health implications. Additionally, the amino acids in bone broth promote the production of glutathione, one of the body’s most powerful antioxidants that helps neutralize harmful toxins and free radicals.
Bone broth also helps support the kidneys, which are crucial in detoxifying the body. Bone broth provides essential minerals, such as magnesium, calcium, and potassium, that support kidney function and aid the body in flushing out toxins more effectively.
2. Eliminate processed foods
Rather than investing in pricey juices and supplements, a more effective detox could involve eliminating processed foods and sugar from your diet. This approach functions more as a reset than a detox, emphasizing the removal of harmful foods and the incorporation of those that support the body’s natural detoxification processes. The most harmful ingredients to avoid are hydrogenated oils, added sugars, artificial ingredients, and stabilizers. These have been known to damage the gut lining and promote the growth of pathogens in the gut. While the gut can certainly handle moderation in the diet, it may be beneficial to eliminate these foods, allow the gut to reset, and then reintroduce them sparingly.
3. Incorporate soups
Soups are one of my favorite ways to support gut health. I refer to them as “predigested,” meaning that everything is already cooked, making it much easier for the gut to digest. Additionally, I prepare them with bone broth, which provides an extra layer of healing benefits. Try incorporating more soups and bone broth into your routine to give the gut a bit of a break. One of my favorite ways to do this is by opting for a soup and bone broth diet rather than a juice cleanse. This way, it provides the body with more gut-healing nutrients, which also allows the body to feel more satiated and more energized throughout the day. This is also a great remedy to get the gut back on track after the holidays or vacation and is particularly useful for a spring cleanse. See below for my favorite spring soup, my Herbed Peas & Asparagus Soup.
4. Support digestion
Incorporating a digestive enzyme supplement with each meal can help break down foods, making them more easily absorbed as nutrients into the system. You can also get a similar effect from certain foods, like fermented foods such as sauerkraut and kimchi, fermented cabbage. These foods not only help populate the system with good bacteria (think of it as a food-as-medicine approach to a probiotic), but they also support digestion, which can lead to less bloating and a healthier gut.
In addition to our fermented friends, incorporating pineapple with meals can also aid in digestion. Pineapple contains bromelain, an enzyme that makes it easier for the body to absorb nutrients and support the digestive process. Bromelain also has anti-inflammatory properties, which can help reduce bloating and discomfort after meals.
Instead of jumping onto the latest detox trend, it is important to remember that our bodies are already equipped to cleanse and renew themselves. Supporting one of your body’s natural detoxification pathways, the gut, can often be the best spring cleanse. These small but powerful changes can help reset and nourish the body from the inside out, allowing you to feel energized, balanced, and ready to take on the season.
Herbed Peas & Asparagus Soup for Spring Cleanse
Ingredients
2TBS grass-fed butter
3 cloves garlic, chopped
1 medium leek, sliced (about 1 C)
1 medium white sweet potato, chopped (about 2- 3 cups)
1/2tsp sea salt
1/4tsp black pepper
3- 4C chicken bone broth
1 C asparagus, chopped (1-inch of bottoms removed and discarded)
1C spinach
1C parsley, chopped
1- 2 TBS mint, chopped
1- 2 TBS basil, chopped
1C peas (divided into halves)
Creme fraiche (optional)
Instructions
1. Heat butter in a large pot over medium heat. Add garlic and leeks and sauté for 1-2 minutes.
2. Add sweet potato, sea salt, and black pepper, then sauté for another 2-4 minutes, stirring occasionally.
3. Add broth, bring to boil, then reduce to simmer for about 10-12 minutes until potatoes are soft (you should be able to easily pierce with a spoon or fork).
4. Once the potatoes have softened, add asparagus, spinach, parsley, mint, and basil, and mix well.
5. Continue to simmer for another 5-7 minutes until the greens become soft, then add 1/2 cup peas and mix well.
6. Blend all the ingredients together with an immersion blender until smooth.
7. Stir in the remaining 1/2 cup of peas and serve, garnished with a bit of crème fraîche.
Carley Smith, AKA Fairy Gutmother®, is a Nutritional Therapist, Certified Gut and Psychology Syndrome (GAPS) Practitioner, and Registered Yoga Teacher. Carley became interested in health and nutrition after being diagnosed with Lyme disease and using food as medicine emphasizing gut health to help heal. She became so empowered in the progress of her healing based on diet and lifestyle changes emphasizing gut health that she started her business, Fairy Gutmother® to help others.
