{"id":605214605618,"title":"Gut Cleanse: Is it Unscientific?","created_at":"2023-04-08T15:13:30-04:00","body_html":"\u003cscript type=\"application\/ld+json\"\u003e\/\/ \u003c![CDATA[\n{\n \"@context\": \"https:\/\/schema.org\",\n \"@type\": \"Article\",\n \"headline\": \"Gut Cleanse: Is it Unscientific?\",\n \"keywords\": \"gut cleanse, gut cleanse detox, detox gut cleanse, gut cleanse diet, gut cleansing detox, how do cleanse your gut, best gut cleanse, gut detox cleanse\",\n \"description\": \"Our research team analyzes medical studies on gut cleansing to give our take on whether it's likely to be effective and whether it's unsafe. We feature a real, unsponsored user's gut cleanse test and share research-backed lifestyle practices for supporting optimal gut health.\",\n \"url\": \"https:\/\/illuminatelabs.org\/blogs\/health\/gut-cleanse\",\n\"author\": {\n \"@type\": \"Person\",\n \"name\": \"Calloway Cook\",\n \"url\": \"https:\/\/illuminatelabs.org\/pages\/calloway-cook\",\n \"sameAs\": \"https:\/\/www.linkedin.com\/in\/calloway-cook\/\",\n \"jobTitle\": \"President\",\n \"knowsAbout\": \"entrepreneurship, dietary supplements, herbal supplements, eCommerce, medical research\",\n \"alumniOf\": {\n \"@type\": \"EducationalOrganization\",\n \"name\": \"S.I. Newhouse School of Public Communications at Syracuse University\"\n },\n \"memberOf\": {\n \"@type\": \"Organization\",\n \"name\": \"Illuminate Labs\"\n }\n},\n\"editor\": {\n \"@type\": \"Person\",\n \"name\": \"Taylor Graber\",\n \"honorificSuffix\": \"M.D.\",\n \"url\": \"https:\/\/illuminatelabs.org\/pages\/taylor-graber\",\n \"sameAs\": [\n \"https:\/\/www.linkedin.com\/in\/taylor-j-graber-md-81351642\/\",\n \"https:\/\/www.asapivs.com\/\"\n ],\n \"jobTitle\": \"Content Partner\",\n \"knowsAbout\": \"medicine, health, anesthesiology, iv therapy, science, drugs, pharmaceutical, medical research, scientific research, medical journals, entrepreneurship, healthcare, orthopedic surgery, biomedical engineering\",\n \"alumniOf\": {\n \"@type\": \"EducationalOrganization\",\n \"name\": [\n \"University of California San Diego\",\n \"Arizona University\",\n \"University of Arizona College of Medicine\"\n ]\n },\n \"memberOf\": {\n \"@type\": \"Organization\",\n \"name\": \"Illuminate Labs\"\n }\n},\n\"image\": {\n\"@type\": \"ImageObject\",\n\"url\": \"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Gut_Cleanse_Thumbnail.png?v=1680982311\",\n\"width\": \"2464\",\n\"height\": \"2464\"\n},\n\"citation\": [\n\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5357536\/\", \n\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8035544\/\",\n\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31951487\/\",\n\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7700621\/\",\n\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29306937\/\",\n\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29306937\/\",\n\"https:\/\/illuminatelabs.org\/blogs\/health\/how-to-meditate\",\n\"https:\/\/illuminatelabs.org\/blogs\/health\/zupoo-review\",\n\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmid\/34833893\/\",\n\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29581563\/\",\n\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29581563\/\"\n],\n\"mentions\": [{\n \"@type\": \"Thing\",\n \"name\": \"irritable bowel syndrome\"\n },\n {\n \"@type\": \"Thing\",\n \"name\": \"toxins\"\n },\n {\n \"@type\": \"Brand\",\n \"name\": \"Keltie O’Connor\"\n },\n {\n \"@type\": \"Thing\",\n \"name\": \"exercise\"\n },\n {\n \"@type\": \"Thing\",\n \"name\": \"diet\"\n },\n {\n \"@type\": \"Thing\",\n \"name\": \"meditation\"\n },\n {\n \"@type\": \"Brand\",\n \"name\": \"ZuPOO\"\n },\n {\n \"@type\": \"Brand\",\n \"name\": \"TED\"\n }\n],\n\"datePublished\": \"2023-04-08\",\n\"copyrightHolder\": {\n \"@type\": \"Organization\",\n \"name\": \"Illuminate Labs\"\n},\n\"publisher\": {\n \"@type\": \"Organization\",\n \"name\": \"Illuminate Labs\",\n \"url\": \"https:\/\/illuminatelabs.org\/\",\n \"description\": \"Illuminate Labs is the most transparent supplement company in the U.S., and is a leading publisher of research-based health information.\",\n \"knowsAbout\": \"supplements, science, nutrition, exercise, health, medication, pharmaceutical, wellness, diet, weight loss, medical research\",\n \"publishingPrinciples\": \"https:\/\/illuminatelabs.org\/pages\/editorial-guidelines\",\n \"memberOf\": [\n {\n \"@type\": \"Organization\",\n \"name\": \"U.S. Chamber of Commerce\",\n \"url\": \"https:\/\/www.uschamber.com\/\"\n },\n {\n \"@type\": \"Organization\",\n \"name\": \"Certified B Corp\",\n \"url\": \"https:\/\/www.bcorporation.net\/en-us\/\"\n },\n {\n \"@type\": \"Organization\",\n \"name\": \"Natural Products Association\",\n \"url\": \"https:\/\/www.npanational.org\/\"\n }\n ],\n \"logo\": {\n \"@type\": \"ImageObject\",\n \"url\": \"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Illuminate_Labs_Favicon_48x48_7595c3cc-e27b-47b8-a4fe-edcc7ed9b29a.png?v=1666502785\", \n \"width\": 48,\n \"height\": 48\n},\n \"foundingDate\": \"2019-01-30\",\n \"sameAs\": [\n \"https:\/\/www.instagram.com\/illuminatelabs\",\n \"https:\/\/twitter.com\/illuminatelabs\",\n \"https:\/\/www.linkedin.com\/company\/illuminate-labs-supplements\",\n \"https:\/\/www.youtube.com\/channel\/UCpgSJAsIPb-fZ25djtTxBEA\"\n ]\n }\n}\n\/\/ ]]\u003e\u003c\/script\u003e \u003cmeta charset=\"utf-8\"\u003e\n\u003cp\u003e\u003cspan\u003e\u003cimg alt=\"\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Gut_Cleanse_Article_Header_Image_Optimized.png?v=1680980892\"\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003e\u003ci\u003eDisclaimer: None of the information in this article constitutes medical advice, and is just the opinion of the writer(s). We recommend that patients follow their doctor’s guidance in regard to gut health.\u003c\/i\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cspan class=\"dc\"\u003eM\u003c\/span\u003eany brands online sell food products and supplements to “cleanse” the gut. These brands claim that by cleansing the gut, one can experience improved digestive health and remove toxins from the body.\n\u003cp\u003e \u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eBut is the concept of “gut cleansing” backed by good science or are these just marketing claims to push products? Can you really remove toxins from the body by performing a gut cleanse? What even constitutes a gut cleanse? And how do real people who tried gut cleansing describe its effects?\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eIn this article we’ll answer all of these questions and more as we review medical studies on gut cleansing to give our take on whether the practice is unscientific and a waste of time and money. We’ll analyze the ingredients in a popular gut cleansing supplement to further our point.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eWe’ll also share a real, unsponsored gut cleanse user review along with a TEDTalk on the topic of cleansing.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eWhy Gut Cleansing is Unscientific\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan\u003eGut cleansing, which is separate from colon cleansing, involves trying to “cleanse” the intestines and remove toxins. \u003c\/span\u003e\u003cb\u003eThis process is not clinically defined, and we haven’t come across any medical research suggesting that gut cleansing improves overall health.\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eFurther, we can’t even find any clinical trials proving gut cleansing to be effective for the treatment of gut disorders like irritable bowel syndrome (IBS).\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eThe digestive system already naturally “cleanses” the body by processing food into nutrients and waste. We recommend that consumers avoid any supplements or health products where the manufacturer is claiming that their product specifically cleanses the gut. It’s a sign of a low-quality brand and an unscientific product.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eThe concept of there being “toxins” in the gut is also unscientific. While Americans are unfortunately exposed to many industrial chemicals due to environmental pollution, we haven’t come across any evidence that toxins are harbored in the gut.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eToxins like heavy metals are typically found in blood and bone.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eHere’s what all of this information means for consumers trying to improve their health:\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eThere are many ways to naturally support gut health, including lifestyle changes, dietary changes, and nutritional supplements. However, supporting the gut’s optimal state of health is different from trying to “cleanse” the gut.\u003c\/b\u003e\u003cspan\u003e The former is backed by good science (which we’ll discuss later in this article) and the latter is unscientific.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eBut before we get into the research on how to support gut health, we want to feature a video on a real person who tried cleansing their gut in the next section.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eReal, Unsponsored Gut Cleanse User Review\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan\u003eA YouTube creator named Keltie O’Connor tried 10 different “gut cleanse” hacks in a video with over 100,000 views:\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003ciframe title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/IX6gGM-EGHY\" height=\"315\" width=\"560\" allowfullscreen=\"\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" frameborder=\"0\"\u003e\u003c\/iframe\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eHow To Naturally Support Gut Health\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan\u003eThere are a number of research-backed lifestyle changes one can make to support gut health.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eExercise\u003c\/b\u003e\u003cspan\u003e can actually improve the bacterial balance in the gut.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eA \u003c\/span\u003e\u003ca href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5357536\/\"\u003e\u003cspan\u003emedical review\u003c\/span\u003e\u003c\/a\u003e\u003cspan\u003e published in the \u003c\/span\u003e\u003ci\u003e\u003cspan\u003eOxidative Medicine and Cellular Longevity\u003c\/span\u003e\u003c\/i\u003e\u003cspan\u003e journal states that \u003c\/span\u003e\u003cb\u003e“exercise is able to enrich the microflora diversity,”\u003c\/b\u003e\u003cspan\u003e which means it can favorably shift the ratio of “good” and “bad” bacteria in the gut.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eWalking after eating is shown to reduce bloating in a 2021 \u003c\/span\u003e\u003ca href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8035544\/\"\u003e\u003cspan\u003eclinical trial\u003c\/span\u003e\u003c\/a\u003e\u003cspan\u003e, which makes sense intuitively because walking stimulates blood flow and we have evolved to walk much more than modern humans do.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eDiet\u003c\/b\u003e\u003cspan\u003e is the single most important factor for enhancing gut health and helping support the body’s natural “cleansing” processes.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eA 2020 \u003c\/span\u003e\u003ca href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/31951487\/\"\u003e\u003cspan\u003emedical review\u003c\/span\u003e\u003c\/a\u003e\u003cspan\u003e explains how eating a diet composed of whole foods with minimal processing supports a healthy gut microbiome. Fruits and vegetables specifically “confer health benefits to the host” due to their nutrition and anti-inflammatory effects.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eAnother \u003c\/span\u003e\u003ca href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7700621\/\"\u003e\u003cspan\u003emedical review\u003c\/span\u003e\u003c\/a\u003e\u003cspan\u003e published in the \u003c\/span\u003e\u003ci\u003e\u003cspan\u003eNutrients\u003c\/span\u003e\u003c\/i\u003e\u003cspan\u003e journal documents how good dietary practices along with food supplements can improve metabolic health and even brain function, since \u003c\/span\u003e\u003cb\u003e“gut microbes affect host brain function.”\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eStress-relieving practices\u003c\/b\u003e\u003cspan\u003e are also clinically shown to support gut health.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eA 2017 \u003c\/span\u003e\u003ca href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29306937\/\"\u003e\u003cspan\u003emedical review\u003c\/span\u003e\u003c\/a\u003e\u003cspan\u003e found that daily meditation practice can directly improve the gut barrier function, which reduces the risk of food sensitivities due to food proteins leaking into the bloodstream.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eAccording to \u003c\/span\u003e\u003ca href=\"https:\/\/www.health.harvard.edu\/blog\/leaky-gut-what-is-it-and-what-does-it-mean-for-you-2017092212451\"\u003e\u003cspan\u003eHarvard Health\u003c\/span\u003e\u003c\/a\u003e\u003cspan\u003e, a “leaky gut,” or increased intestinal permeability, can have gaps that allow food to penetrate the tissues beneath it and trigger inflammation in the body.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eThis suggests that regular stress-relieving lifestyle practices like meditation (check out our article on \u003c\/span\u003e\u003ca href=\"https:\/\/illuminatelabs.org\/blogs\/health\/how-to-meditate\"\u003e\u003cspan\u003ehow to meditate\u003c\/span\u003e\u003c\/a\u003e\u003cspan\u003e if interested), nature walks, deep breathing or socializing can help to heal the gut and restore proper gut function.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eGut Cleanse Supplement Analysis\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cimg style=\"display: block; margin-left: auto; margin-right: auto;\" alt=\"ZuPOO ingredients\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/ZuPOO_Ingredients_Optimized_c442c6b3-9aad-4b76-a4b7-a46ca67d9ffa.png?v=1680981005\"\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eThe ingredients above are from a popular gut cleansing supplement called ZuPOO.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eAs we documented in our \u003c\/span\u003e\u003ca href=\"https:\/\/illuminatelabs.org\/blogs\/health\/zupoo-review\"\u003e\u003cspan\u003eZuPOO review\u003c\/span\u003e\u003c\/a\u003e\u003cspan\u003e article, two of the active ingredients in this formulation (cascara sagrada bark extract and senna leaf powder) are laxatives.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eThis means that this supplement makes users urgently need to use the bathroom, which likely leads them to believe they’re “cleansing” their gut or colon when really they’re just irritating their digestive system to no benefit.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eThere are no active ingredients in this supplement that we consider likely to improve gut health in humans based on a review of clinical studies, nor does the manufacturer cite any on their product page.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eThis is a good example in our opinion of why avoiding “gut cleansing” supplements may be a logical decision.\u003c\/span\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eTEDTalk on “Cleansing” Protocols\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan\u003eA popular talk from the TED channel has over 3 million views and discusses why most “cleansing” protocols (like gut cleansing) are unscientific:\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003ciframe title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/DESCcjSQSKY\" height=\"315\" width=\"560\" allowfullscreen=\"\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" frameborder=\"0\"\u003e\u003c\/iframe\u003e\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eOur Clean Gut Health Picks\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cimg alt=\"\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0047\/1524\/9737\/files\/Gut_Health_Image_19a57227-492b-4476-acdc-34a38dacf12a.png?v=1695666299\"\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cmeta charset=\"utf-8\"\u003e\u003cstrong\u003e\u003ca href=\"https:\/\/activation.healthline.com\/api\/member-offers\/8571\/redirect?lp=328\u0026amp;tc=120226\u0026amp;subid=rvosubaff_illuminatelabs\" rel=\"sponsored\"\u003eMBG Organic Fiber Potency+\u003c\/a\u003e\u003c\/strong\u003e\u003cspan\u003e is our top fiber pick because it's certified organic, provides 7 g of fiber per serving and costs \u003c\/span\u003e\u003cstrong\u003eunder $1.85 per serving\u003c\/strong\u003e\u003cspan\u003e at the time of updating this article.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003eMBG Organic Fiber Potency+\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003econtains 100% soluble fiber, which was described as \"one of the most important nutrients for the gut microbiota\"\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003ein a\u003cspan\u003e \u003c\/span\u003e\u003ca href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/pmid\/34833893\/\"\u003eclinical review\u003c\/a\u003e\u003cspan\u003e \u003c\/span\u003epublished in the\u003cspan\u003e \u003c\/span\u003e\u003cem\u003eMolecules\u003c\/em\u003e\u003cspan\u003e \u003c\/span\u003ejournal.\u003c\/p\u003e\n\u003cp\u003e\u003ca href=\"https:\/\/bulletproof.fdf2.net\/0JgZvV\" rel=\"sponsored\"\u003e\u003cstrong\u003eBulletproof Express 3-in-1 Probiotic\u003c\/strong\u003e\u003c\/a\u003e is our top value probiotic supplement, because it costs\u003cspan\u003e \u003c\/span\u003e\u003cstrong\u003eonly $1.20 per serving\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eat the time of updating this article.\u003c\/p\u003e\n\u003cp\u003eProbiotics \"\u003cspan\u003ecan improve in the immune, gastrointestinal...health systems in healthy adults\" according to a 2019 \u003ca href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29581563\/\"\u003emedical review\u003c\/a\u003e.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\u003ca href=\"https:\/\/vsl3.pxf.io\/21eP1A\" rel=\"sponsored\"\u003eVSL#3\u003c\/a\u003e\u003c\/strong\u003e\u003cspan\u003e \u003c\/span\u003eis our top premium probiotic pick, because this probiotic supplement has been studied in 25 clinical trials, and a 2020\u003cspan\u003e \u003c\/span\u003e\u003ca href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7190945\/\"\u003emeta-study\u003c\/a\u003e\u003cspan\u003e \u003c\/span\u003eon VSL#3 concluded the following:\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003e\"...\u003cmeta charset=\"utf-8\"\u003emany studies demonstrated that VSL#3 has a beneficial effect on obesity and diabetes, allergic diseases, nervous systemic diseases, AS, bone diseases, and female reproductive systemic diseases.\"\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eAll of the products recommended in this section are entirely free of ingredients that we consider to be unhealthy or unsafe.\u003c\/p\u003e\n\u003ch2 style=\"text-align: center;\"\u003e\u003cb\u003eConclusion\u003c\/b\u003e\u003c\/h2\u003e\n\u003cp\u003e\u003cspan\u003eWe do not recommend engaging in gut cleanses because we haven’t come across any clinical evidence of their efficacy. In fact, we consider marketing claims of “gut cleansing” to be a red flag for consumers to watch out for. In our opinion, it signals a low-quality brand with lacking scientific backing.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eThere are ways to naturally support gut health, including exercise, an improved diet with whole foods and a reduction in processed foods, and stress-relieving practices like meditation.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eThere also exist food supplements with significant clinical backing for their gut health benefits.\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003eIn this article we analyzed the ingredients in a popular gut cleansing supplement and found that it contained two potent laxatives, which is likely what causes the effects that users falsely ascribe to gut healing.\u003c\/span\u003e\u003c\/p\u003e","blog_id":49281925193,"author":"Calloway Cook","user_id":26601750601,"published_at":"2023-04-08T15:36:30-04:00","updated_at":"2024-03-17T01:29:21-04:00","summary_html":"We analyze medical studies on gut cleansing to give our take on whether it's likely to be effective and whether it's unsafe. We feature a real, unsponsored user's gut cleanse test and share research-backed lifestyle practices for supporting optimal gut health.","template_suffix":"","handle":"gut-cleanse","tags":"_related:detox, _related:gut-health"}

Gut Cleanse: Is it Unscientific?

Gut Cleanse: Is it Unscientific?


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Read our Editorial Guidelines to learn more about what makes our site the premier resource for online health information.

Disclaimer: None of the information in this article constitutes medical advice, and is just the opinion of the writer(s). We recommend that patients follow their doctor’s guidance in regard to gut health.

Many brands online sell food products and supplements to “cleanse” the gut. These brands claim that by cleansing the gut, one can experience improved digestive health and remove toxins from the body.

 

But is the concept of “gut cleansing” backed by good science or are these just marketing claims to push products? Can you really remove toxins from the body by performing a gut cleanse? What even constitutes a gut cleanse? And how do real people who tried gut cleansing describe its effects?

In this article we’ll answer all of these questions and more as we review medical studies on gut cleansing to give our take on whether the practice is unscientific and a waste of time and money. We’ll analyze the ingredients in a popular gut cleansing supplement to further our point.

We’ll also share a real, unsponsored gut cleanse user review along with a TEDTalk on the topic of cleansing.

Why Gut Cleansing is Unscientific

Gut cleansing, which is separate from colon cleansing, involves trying to “cleanse” the intestines and remove toxins. This process is not clinically defined, and we haven’t come across any medical research suggesting that gut cleansing improves overall health.

Further, we can’t even find any clinical trials proving gut cleansing to be effective for the treatment of gut disorders like irritable bowel syndrome (IBS).

The digestive system already naturally “cleanses” the body by processing food into nutrients and waste. We recommend that consumers avoid any supplements or health products where the manufacturer is claiming that their product specifically cleanses the gut. It’s a sign of a low-quality brand and an unscientific product.

The concept of there being “toxins” in the gut is also unscientific. While Americans are unfortunately exposed to many industrial chemicals due to environmental pollution, we haven’t come across any evidence that toxins are harbored in the gut.

Toxins like heavy metals are typically found in blood and bone.

Here’s what all of this information means for consumers trying to improve their health:

There are many ways to naturally support gut health, including lifestyle changes, dietary changes, and nutritional supplements. However, supporting the gut’s optimal state of health is different from trying to “cleanse” the gut. The former is backed by good science (which we’ll discuss later in this article) and the latter is unscientific.

But before we get into the research on how to support gut health, we want to feature a video on a real person who tried cleansing their gut in the next section.

Real, Unsponsored Gut Cleanse User Review

A YouTube creator named Keltie O’Connor tried 10 different “gut cleanse” hacks in a video with over 100,000 views:

How To Naturally Support Gut Health

There are a number of research-backed lifestyle changes one can make to support gut health.

Exercise can actually improve the bacterial balance in the gut.

medical review published in the Oxidative Medicine and Cellular Longevity journal states that “exercise is able to enrich the microflora diversity,” which means it can favorably shift the ratio of “good” and “bad” bacteria in the gut.

Walking after eating is shown to reduce bloating in a 2021 clinical trial, which makes sense intuitively because walking stimulates blood flow and we have evolved to walk much more than modern humans do.

Diet is the single most important factor for enhancing gut health and helping support the body’s natural “cleansing” processes.

A 2020 medical review explains how eating a diet composed of whole foods with minimal processing supports a healthy gut microbiome. Fruits and vegetables specifically “confer health benefits to the host” due to their nutrition and anti-inflammatory effects.

Another medical review published in the Nutrients journal documents how good dietary practices along with food supplements can improve metabolic health and even brain function, since “gut microbes affect host brain function.”

Stress-relieving practices are also clinically shown to support gut health.

A 2017 medical review found that daily meditation practice can directly improve the gut barrier function, which reduces the risk of food sensitivities due to food proteins leaking into the bloodstream.

According to Harvard Health, a “leaky gut,” or increased intestinal permeability, can have gaps that allow food to penetrate the tissues beneath it and trigger inflammation in the body.

This suggests that regular stress-relieving lifestyle practices like meditation (check out our article on how to meditate if interested), nature walks, deep breathing or socializing can help to heal the gut and restore proper gut function.

Gut Cleanse Supplement Analysis

ZuPOO ingredients

The ingredients above are from a popular gut cleansing supplement called ZuPOO.

As we documented in our ZuPOO review article, two of the active ingredients in this formulation (cascara sagrada bark extract and senna leaf powder) are laxatives.

This means that this supplement makes users urgently need to use the bathroom, which likely leads them to believe they’re “cleansing” their gut or colon when really they’re just irritating their digestive system to no benefit.

There are no active ingredients in this supplement that we consider likely to improve gut health in humans based on a review of clinical studies, nor does the manufacturer cite any on their product page.

This is a good example in our opinion of why avoiding “gut cleansing” supplements may be a logical decision.

TEDTalk on “Cleansing” Protocols

A popular talk from the TED channel has over 3 million views and discusses why most “cleansing” protocols (like gut cleansing) are unscientific:

Our Clean Gut Health Picks

MBG Organic Fiber Potency+ is our top fiber pick because it's certified organic, provides 7 g of fiber per serving and costs under $1.85 per serving at the time of updating this article.

MBG Organic Fiber Potency+ contains 100% soluble fiber, which was described as "one of the most important nutrients for the gut microbiota" in a clinical review published in the Molecules journal.

Bulletproof Express 3-in-1 Probiotic is our top value probiotic supplement, because it costs only $1.20 per serving at the time of updating this article.

Probiotics "can improve in the immune, gastrointestinal...health systems in healthy adults" according to a 2019 medical review.

VSL#3 is our top premium probiotic pick, because this probiotic supplement has been studied in 25 clinical trials, and a 2020 meta-study on VSL#3 concluded the following:

"...many studies demonstrated that VSL#3 has a beneficial effect on obesity and diabetes, allergic diseases, nervous systemic diseases, AS, bone diseases, and female reproductive systemic diseases."

All of the products recommended in this section are entirely free of ingredients that we consider to be unhealthy or unsafe.

Stay up-to-date on our research reviews

Conclusion

We do not recommend engaging in gut cleanses because we haven’t come across any clinical evidence of their efficacy. In fact, we consider marketing claims of “gut cleansing” to be a red flag for consumers to watch out for. In our opinion, it signals a low-quality brand with lacking scientific backing.

There are ways to naturally support gut health, including exercise, an improved diet with whole foods and a reduction in processed foods, and stress-relieving practices like meditation.

There also exist food supplements with significant clinical backing for their gut health benefits.

In this article we analyzed the ingredients in a popular gut cleansing supplement and found that it contained two potent laxatives, which is likely what causes the effects that users falsely ascribe to gut healing.