Gas, cramps, bloating, and more can all be signs you need a colon cleanse. Eating a good colon cleansing diet is also a great way to reduce the number of harmful bacteria in your colon. What’s more, many foods used to cleanse your colon are foods that can greatly improve your overall health.
That said, how do you know which foods are gut-worthy and which foods you should gut from your diet plan? Fortunately, we’re here to fill you in on the nutrients you shouldn’t pass up. Read on to discover the 6 best foods to cleanse your colon: green veggies, cereals and grains, fruits, fish, probiotic foods, and water.
There’s a good reason Popeye loves swigging a can of spinach. In addition to spinach’s abundance of potassium, the dark leafy green also has a ton of magnesium, which makes it one of the best nutrients to eat for a healthy gut and mind.
In fact, studies show that magnesium may be one of the best nutrients to eat to maintain healthy bacteria in your colon.1
Given green veggies’ high magnesium and fiber content, this food group should always be at the top of your list of foods to cleanse colon. Here are a few green veggies you shouldn’t pass up:
Eating a diet high in green veggies can greatly help enhance the effectiveness of your natural colon cleanses.
If green veggies reign supreme when it comes to vitamins and minerals, sprouted grains lead the pack when it comes to fiber, which is incredibly beneficial when it comes to promoting a healthy colon. You can often find pre-sprouted grains at the store, or you can sprout them at home yourself to increase their nutritional value and digestibility.
The colon cleansing properties of fiber can help reduce the risk of some heart and color diseases, and it’s one of the best foods to prevent constipation. What’s more, fiber’s useful in maintaining a healthy colonic bacterial population.
The best soluble fiber-packed sprouted grains to eat for a healthy colon include:
High in fiber and essential vitamins and minerals, fruits are another food group that you should incorporate into your diet to cleanse your colon.
Fruits can aid digestion—water-soluble fruits like blackberries and pears absorb water during digestion to increase stool size, while water-insoluble fruits like grapes and raspberries help move food through the intestines.
Here are a few fantastic fruits you’d be remiss not to eat:
There’s a reason why a Mediterranean diet’s consistently ranked as one of the best diets around. In addition to its emphasis on fruits and veggies, the diet also emphasizes wild caught fish.
While fish totes many health benefits, perhaps the biggest is fish’s high Omega-3 fatty acid content.
An essential and healthy fat needed for many bodily functions, Omega-3 has been shown to increase the colon’s bacterial population, which can help to cleanse your colon and lower the risk of colon cancer.3
Incorporating Omega-3’s into your diet is thus a great way to cleanse your colon. To get the most Omega-3’s, consider eating the following:
While not technically a food group, foods high in probiotics should definitely be a part of your colon-cleansing diet. Put simply, probiotics are several species of bacteria that help with a wide range of bodily functions—especially colon health.
The foods with the highest probiotic content include:
Drinking enough water throughout the day can improve your digestion and other bodily functions. In fact, water works with the acids within your stomach to help food travel more easily through your intestines to help the body absorb nutrients and soften the stool.
Water can also help to balance the good bacteria in your gut, and it has a beneficial effect on the mucosal lining of the intestines, which is in close contact with the microbes within your gut. In addition to maintaining gut health, water also works to:
From green veggies to probiotic-packing foods, you can make many additions to your diet to prepare your colon for a routine cleanse. That said, why stop at foods when you could also incorporate a top-notch digestive system supplement like Cymbiotika Activated Charcoal?
Vegan, organic, sugar-free, and all-around awesome, Cymbiotika Activated Charcoal promotes digestive health by trapping harmful gut toxins. Simply spray the supplement directly into your mouth or on a spoon to reap the colon-saving benefits.
In addition to eating the above foods, incorporating Cymbiotika Activated Charcoal into your diet’s a fantastic way to ensure you’re taking care of your colon. Having stomach issues? Learn more about using activated charcoal for a stomach bug or for gas and bloating.
Choose colon health. Choose Cymbiotika.
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Are you wondering how to cleanse your liver from alcohol? Luckily, there are a few habits you can pick up—from cutting alcohol consumption completely to exercising more—that help protect both your liver and long-term health.
Before we jump into how to cleanse your liver, let’s discuss what exactly the liver is and does.
The liver is your body’s processing center. Nutrients, toxins, and minerals are all filtered out by the liver, and it processes up to 90% of the alcohol you drink. Heavy drinking, especially over an extended period, can overload the liver, causing jaundice and fatigue.2
Here’s the good news: if you were wondering how long does it take for the liver to heal, the liver is self-healing, meaning that a single night of drinking alcohol isn’t likely to affect it long-term. But continued alcohol use can permanently damage the organ. Permanent damage results in serious complications and could require a costly liver transplant.
It’s important to notice the signs of liver damage and liver failure before things progress too far.
It can be difficult to detect liver damage, given that it is an internal organ. Still, there are some ways to spot possible liver damage:
Fatigue, nausea, and confusion can also be caused by a damaged liver. Alcohol abuse is the leading cause of liver complications, which, when left untreated, can result in complete liver shut down. Knowing the signs that your liver is detoxing and liver problems can go a long way in helping prevent further issues.
Thankfully, cleansing the liver is a fairly straightforward process. However, this process can take anywhere from a couple of weeks to a few months, depending on the damage done.
Realistically, the easiest way to keep a clean, healthy liver is to avoid excess alcohol consumption on a regular basis. But once you’ve reached this point, there are some actionable steps you can take to get yourself back on track.
Naturally, cutting back on your consumption provides the best method for cleansing your liver of alcohol. As already discussed, the liver is self-healing, meaning it can get better over time. Though continual excess alcohol consumption can cause irreversible liver scarring (also called cirrhosis), it’s possible to repair liver damage in most cases.3 Check out our latest blog on what alcohol does to your liver to learn more.
Moderate alcohol use is considered anywhere between one and three drinks per day, depending on your height and weight. Any more than that, and your liver may be overworked. Most major liver problems are caused by alcohol, including:
Both hepatitis and cirrhosis may indicate permanent liver damage. Diagnosing either disease requires a lengthy, expensive process that might include an ultrasound or biochemical testing.
Ceasing your alcohol consumption for a week or two off can do wonders for your body’s filtration system and give it time to recalibrate for the road ahead. Should you choose to continue drinking, limit alcohol consumption to one drink per day.
So long as your liver is not permanently damaged, you should be fine to resume healthy drinking habits after some time.
Detoxing is a common approach to liver cleansing. Drinking more water while avoiding fatty, salty, and sugary foods takes a significant burden off your liver. For some, it may be helpful to avoid solid foods altogether for about a week. Nutrients are absorbed more easily from smoothies, protein shakes, and juices because your blender breaks down difficult-to-digest substances, such as plant walls.
Regardless of how you detox, the goal is to reduce the workload on your liver.5
Eating pro-liver foods such as berries, sprouted nuts, and grapes, and avoiding pasteurized/conventional dairy products and fried food for at least a week will give the liver a much-needed rest after a few days of heavy drinking. High-fiber foods are an essential component in smooth healthy liver function. Grains and vegetables, in addition to the already listed fruits, provide your digestive system with further support. There are plenty of detox-friendly foods to choose from.
As for supplements, Activated Charcoal can bind with toxins in the gut, preventing their absorption into the bloodstream. It has even been used by emergency departments to curb the adverse effects of a drug overdose. Fewer toxins mean less work for your liver.
A daily dose of activated charcoal can go a long way during the detoxing process.6 After all, the most important part of a liver detox is consistency. Detoxes rarely last more than a week or two, but achieving the best results depends on avoiding all foods outside your chosen diet during that time. Detoxing for a few days, then splurging on fried foods can reverse all the good work you just did. If you choose to start a liver detox, be sure to persevere through the full length of it.
Although the liver deals with most of the toxins in your body, it doesn’t process all of them. Sweat helps detox from heavy metals and eliminates some chemicals from your body.
Exercise, for many reasons, is an important component of positive self-care. Aerobic exercise, focused on the cardiovascular system, helps oxygenate your blood. The sweat generated from this type of exercise can slightly reduce the workload on your liver, though the main benefit of exercise is to your overall health.7
Fatty liver disease is one of the most common liver diseases in the US, and its negative effects are enhanced by alcohol consumption.
A healthy liver has between 5% and 10% fat. Beyond that threshold, scarring and inflammation become much more likely. While proper dieting and limited alcohol consumption can diminish the negative effects of fatty liver disease, the best way to help cleanse your liver is with proper exercise.
Results from a test conducted by the University of Missouri School of Medicine showed that higher physical activity levels protected participants against the metabolic disruptions caused by alcohol in the liver. These disruptions are the eventual cause of permanent liver damage. This means that regular exercise offers both liver cleansing now as well as a means to prevent future damage.8
Adding certain supplements to your diet can help cleanse your liver while supporting associated organs and bodily functions. In general, the supplements you choose will depend on the severity of the symptoms suffered.
High-quality B-vitamin supplements can help metabolic processes like liver function while giving you a boost of needed energy. B vitamins are also known to help form red blood cells and improve cognitive ability.
Liposomal Sulforaphane, another health-promoting supplement, assists the detoxification process while strengthening your cells. It exists naturally in cruciferous vegetables, including broccoli, cauliflower, and radishes. Liposomal Sulforaphane can also lower inflammation and protect healthy cells. Combined with diet and exercise, a dose each day can get your liver back to its peak function in no time.
There are three phases of cellular detoxification, and liposomal sulforaphane can help with each. The phases are as follows:9
In the second phase of detoxification, the liver uses major enzyme pathways to remove toxic substances from the body, such as alcohol. Sulforaphane induces the Phase II enzymes, resulting in a streamlined detoxification process.10
The best way to clean your liver after drinking is to avoid or limit future drinking, as most major liver complications are driven by alcohol consumption. Still, maintaining a consistent exercise routine and healthy diet—including vitamins, minerals, and supplements—can prevent some damage.
Whether you need liver support or simply more nutrients in your diet, Cymbiotika has organic solutions for you, including our activated charcoal, B12 vitamins, and Longevity Mushrooms.
We care about providing worthwhile solutions for all of your health needs. That’s why each of our products is made with quality ingredients and has been tested extensively by our team of expert scientists. If you’re looking for meaningful self-care and a healthy life, we’ve got you covered.
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But how do you know your liver detoxification is working, and how long does it take for your liver to heal?
This guide will take you through all the signs your liver is detoxing—from clearer skin to a clearer mind—and how to get started on the right track to a healthy liver and lifestyle. It’s the perfect time to start your liver detox diet, stay informed, and learn about the benefits of a liver detoxification.
A liver cleansing detox should be a positive experience, helping your body eliminate the harmful toxins that are weighing you down. Throughout the process, you may begin to feel more energized, excitable, and alert—a sure sign your liver is detoxing. Here’s why:
One of your liver's most notable functions is its bile production, a liquid stored in the gallbladder used for digestion. Bile helps turn fat into the useful energy your body uses for all its functions.2 An effective liver detox diet can recondition your liver to make the most efficient use of bile, contributing to the energy you need to lead an active life.
Once you’ve started your liver cleansing detox, you may experience:
While a liver cleanse can be an initial shock to your system, sticking with the liver cleanse can reward you with more vitality and vigor to tackle your next challenge.
One of the most visible signs of a successful detox is clear, plump-looking, and firm skin. But you might be wondering how does what goes on inside your body affect the look of your skin on the outside?
It turns out, when it comes to skincare, beauty truly does go beyond skin-deep:
When you think about organs that are connected to your daily thoughts and feelings, you might consider the brain (or, of course, the metaphorical heart). But the liver can deeply influence our emotions. How? Hormones.
Hormones are chemical messengers within the body that affect everything from our fight-or-flight instincts to our digestive systems. You can think of them as our little bio-relay systems that tell our body how to function and shape our moods and cognitive functions.4
While your liver doesn’t produce hormones itself, it does influence hormone balances within our bodies. Without a properly functioning liver, hormones won’t be broken down and processed correctly, leading to an imbalance that can have major mood effects.5
The liver regulates a variety of important hormones including:
Your liver is the center for hormone regulation and disposal. When functioning correctly, it breaks down hormones and secretes them.
As your liver detoxes, these chemical processes will be assisted and allowed to function at their peak, helping you stay positive and productive.
Gut health goes hand-in-hand with a healthy liver. When detoxing, you’ll experience better digestion and digestive health by giving your liver the leg up when it comes to processing a number of chemicals and toxins.
As we mentioned, bile is a key component of digestion but it doesn’t only affect your energy levels; it’s also an essential part of holistic digestive health.
Throughout your detox, you can look forward to:
We’ve talked a little bit about how your liver regulates hormones that affect your mood, but we’d be remiss to ignore that hormone regulation is also a contributing factor to digestion.
Importantly, your liver breaks down aldosterone, a hormone that regulates potassium, sodium, and water retention. Build-ups of aldosterone can cause puffiness and cellulite—giving you all the more reason to pursue your liver detox and to feel and look your best.
In combination with a balanced diet and exercise, these benefits will not only take effect quickly but result in more permanent effects. Think of your liver detox less as a new solution and more like another part of your health-conscious lifestyle.
Thanks to your liver detox, you might be enjoying fewer symptoms of inflammation.
Inflammation is an immune response that occurs when tissue is broken down, which can occur from:
Whether you’re working out doing high-impact exercises like running or weight lifting, or doing less strenuous activities that still get your heart pumping, you’re probably dealing with inflammation. Several other causes can lead to tissue breakdown, but the end result is the same: chemicals are released, causing blood vessels to leak fluid which builds up and causes uncomfortable swelling.7
Inflammation is a naturally occurring phenomenon, in fact, it’s one of the body's best systems for protection and self-preservation from illnesses or injury. But too much inflammation can lead to an overflow of those chemicals (and puts your liver’s chemical-filtration abilities to the test). The toxins in your liver can build up, causing increased inflammation that will only result in more aches and pains while you’re trying to live your best life.
When your liver is successfully detoxing, you may experience:
You’ll know right away that your liver is detoxing when you can return to the gym after a rigorous session feeling refreshed and pain-free.
If you’ve started your detox and have yet to see the signs of liver detox working, don’t worry. It can take time to see the effects in action. But slowly, you’ll start to notice gradual, tiny changes that can make a huge difference in your mental and physical wellness. The important thing is to stick with it and keep your goal in mind—a whole-body reset that will set you on a path to a more satisfying and healthy lifestyle.
Our tips for sticking with your detox are:
If you’re looking into trying a detox, you know that there are few things more important than your health. That’s why Cymbiotika is committed to providing the best options in supplements, with a commitment to quality ingredients, sustainability, and transparency. You’ll know exactly what you’re putting in your body with Cymbiotika.
With products like our activated charcoal and longevity mushrooms, you can start detoxing today and find yourself feeling happier, healthier, and more energetic tomorrow. All of Cymbiotika’s products are vegan, organic, and crafted to aid in your pursuit of a sustainable health-conscious lifestyle.
If you haven’t started your detox yet and are looking for a helping hand to guide you on your journey to a more fulfilled future of health, don’t worry. You’re not alone—you have Cymbiotika to help you every step of the way.
Visit Cymbiotika today to find the products to take your liver detox to the next level.
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Detoxing, or cleansing, can help you eliminate bodily toxins, common pollutants like synthetic chemicals, processed foods, and heavy metals—all of which can negatively impact your health. And the cherry on top is that a cleanse can promote improved wellness habits, especially if you use it as a jumpstart for a new health routine.
Eliminating toxins through a cleanse is a whole-body effort; it requires the liver, kidneys, digestive system, and lungs to work in harmony. So, if you want the process to function as intended, you need to eat the right detox food and of course there are foods to avoid during your detox.
But what are the foods to eat while detoxing? Here are twelve you need to know.
Before we begin, let’s clear the air of some misconceptions and pseudoscience by tackling the first misconception of detoxing: the liquid-only detox.
Were you to judge by some celebrities or fads, a detox would be a fully liquid diet that is primarily fixated on stimulating overnight weight loss. But that approach to detoxification has a noticeable lack of scientific backing.
In fact, skipping solid foods altogether can create negative impacts on your health during a detox. According to Cleveland Health Clinic:1
Solid foods are actually helpful [to overall health]. Fiber, found in plant-based foods such as fruits and vegetables, slows digestion, helps with nutrient absorption ,and removes toxins via stool. Your digestive tract uses probiotics from fiber to nourish your intestines with beneficial bacteria, which helps maintain immune health. Cleanses aren’t effective for long-term weight loss. The weight you lose from a cleanse is a result of losing water, carbohydrate stores, and stool, which all return after you resume a regular diet.
A detox diet isn’t a solution to all of your bodily ills, nor is it an instant fix for losing weight. In fact, a liquid-based diet is low in calories, which will leave you with no energy to exercise or go about your day.
Really, what a detox should be about is returning your body to a natural state of equilibrium. Done the right way, a detox diet results in the following benefits:
Shifting to a balanced, health-focused diet is a much more effective way to detox, especially if you want it to have a lasting impact for the better. Learn more about detoxification in our latest blogs on How Often Should You Detox? and 4 Signs You Need to Detox.
Various superfoods are low in calories but high in other sources of nutrients. A well-balanced diet will include whole foods like:
Fruits are powerhouses containing essential vitamins, minerals, and antioxidants—but they can also contain a lot of sugar. Some fruits will be helpful for a detox, and others less so. The USDA dietary guidelines recommend a minimum of 1.5-2 cups of fruit daily.2
As you prepare your detox, be sure to include at least some of the following fruits:3
Vegetables are among the healthiest foods a person can eat, regardless of whether or not they’re on a detox. This is because veggies are rich in phytochemicals, which help regulate hormones, stimulate the immune system, and fortify cells.
Ideally, a vegetable should be incorporated into most meals and fill up at least half the plate. When selecting the right veggies, start with cruciferous vegetables—those belonging to the cabbage family—which have lots of fiber and are low in calories. Then, add other veggies that support liver health. This includes:5
Beans and legumes are a low-calorie high-protein replacement for meat. Adding a modest amount to your detox can help ensure that you still have the energy to exercise or go about your day. Three, in particular, beautifully complement a cleanse:6
If you do choose to consume legumes, we always recommend sprouting them beforehand to boost their nutritional value and make them more digestible.
If you want your detox to be successful, there are other steps you can take to put your body in a position to thrive. Tips include:
A diet can change the way you look and feel. But remember, a detox is only a temporary solution that is, unless you also incorporate healthy habits such as regular exercise, sleep, and a well-rounded diet.
As you prepare your cleanse, be sure to center your diet around the fruits, veggies, and legumes discussed above. And, you can even go a step further by fortifying the detoxification process with natural supplements.
Wondering where to find the best supplements for your detox plan? You’re here.
At Cymbiotika, we provide health-conscious people with natural products that improve energy levels, focus, physical stamina & overall health.
Want to see what Cymbiotika can do for your next detox? Check us out today!
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Detoxification involves several practices that help the body flush out toxins and recover from bad habits. While most people will experience toxification at some point in their lives, there are certain events and lifestyle choices that can intensify this problem.
For these reasons, you may find yourself in need of a detox more than ever. However, you may be asking yourself, how often should you detox and what exactly should I expect? We’re here to answer it all. If you’re interested in this healthy practice and want to learn more about the reasoning behind it, read on for four signs you need to detox.
First and foremost, it’s important to understand what detoxing does. The process of detoxing involves changing your diet and habits for a certain period of time, in order to aid the body’s immune system, metabolism, and liver function.
Toxins enter our bodies in a number of ways. The most common path toxins take to the body is through ingestion, particularly those found in processed food, plastic containers, and nonstick cookware. These toxins include polycyclic aromatic hydrocarbons, BHA, trans fats, and refined sugars. Other toxins may enter the body through air—particularly pollutants, heavy metals, and dangerous elements like radon or carbon monoxide.
When toxins enter the body, they put a strain on the cells and organs that remove them. This strain is where detoxing comes in handy. A detox may incorporate any of the following practices, in order to promote healing, balance bodily functions, and flush out these unwanted particles:
It’s important to note that not all detox plans are going to look the same. While some people prefer to limit their food consumption and focus more on fluids, others simply turn toward healthier foods and increased nutrient intake.
The bottom line – Utilizing one or all of these practices will help improve your body’s ability to flush out toxins. No matter what your detox routine consists of, you want to make sure it’s done safely and effectively. If you plan on restricting your diet, keep this portion of the detox short in order to avoid malnutrition. A full 24-hours should be enough time to restart your system and get the toxins out of your body, although many detox supplements can be taken every day with the right dosage. Check out our blogs on foods to avoid during a detox and foods to eat during a detox to learn more.
Armed with this information, we can now address the real topic of today’s article: Signs you may need to detox. Let’s take a look at the most common reasons your body may be suffering from an overload of toxins:
It probably comes as no surprise that alcohol—as popular as it may be—is 100% toxic for the human body. While we aren’t telling anyone to quit drinking altogether, too much alcohol on a regular basis may be a sign that you need to detox.
When you drink alcohol, your liver and kidneys are essentially working overtime. Once ingested, alcohol quickly enters the bloodstream and reaches nearly every part of the body via blood vessels. When the liver comes into contact with alcohol, it begins converting it into water and carbon monoxide—a process known as oxidation. Too much oxidation causes stress on the body, which can lead to damaged cells, disease, and other unpleasant side effects. This is why drinking too frequently can lead to problems in the liver.2
The same can be said for the kidneys as well. Alcohol is a diuretic, meaning it increases urination. While frequent urination from water can be helpful in detoxification, alcohol will not provide the same benefit. Instead, frequent alcohol consumption can lead to strain on the kidneys and severe dehydration.3
If there’s anything we know about detoxification, it’s that the process can do wonders for dehydration, cellular damage, and organ strain. By increasing your intake of antioxidants, cutting back on alcohol, and drinking plenty of water, you’ll begin to recover from the effects of heavy drinking. Assistive supplements, like our ReGenesis Glutathione, can also increase toxin filtration and reduce free radical damage in the liver.
The bottom line – If you’ve been drinking too much and you can feel the effects piling up, an alcohol detox may be the way to go. Increase your hydration, cut back on alcoholic beverages, and add a glutathione supplement to your routine.
Problems with the digestive system can stem from a number of factors. Common digestive conditions that many people experience include:
While these issues vary in symptoms, severity, and causes, many of them can be relieved through detoxification practices. Here’s why: Detoxing gives the digestive system some time off, particularly when you prioritize the right foods and liquids. To properly detox the digestive system, try focusing on the following:
The bottom line – Digestive problems can be a sign of poor diet and organ strain. Performing a detox with these techniques will relieve irritation and inflammation in the stomach and intestines, aid bowel movements, and reduce bloating.
One of the lesser-known, but equally important, signs that you may need a detox can be found on the surface of the tongue. If you’ve noticed a white coating or scalloped texture along with your tongue, this can be a result of toxins in the gastrointestinal tract.
Food, alcohol, and toxic air particles are common culprits of this type of toxicity. Overtime (particularly during the night) these toxins climb up the throat and make their home in the mouth. This can leave the tongue looking and feeling a little peculiar the next morning.4
While brushing and scraping the tongue will provide short-term relief for this symptom, the root of the problem can only be addressed with a detox. In this case, we recommend using activated charcoal to flush toxins out of the digestive system. A small dose of this powerful detoxification agent, along with plenty of water, is the quickest way to rid the body of harmful substances and give your GI tract a fresh start.
The bottom line – Coating or scalloping of the tongue can be a sign of toxicity within the GI tract. For a serious cleanse, opt for activated charcoal to flush out any dangerous substances and allow the body to resume proper nutrient absorption.
Everyone’s weight fluctuates. Whether you’re experiencing stress, a new diet, or building muscle, there are plenty of normal reasons for the number on the scale to change.
That being said, sometimes our bodies change in ways we’d prefer they didn’t. This is particularly frustrating if you feel as though you haven’t been doing anything different in terms of diet and exercise. In cases like these, you may be experiencing a slowed metabolism due to toxins in the body.
As we age, our metabolism tends to slow down. Unfortunately, the aging process is often sped up by free radicals caused by toxins. These harmful particles can lead to cell damage and hinder bodily functions. In order to prevent premature aging and slowing of the metabolism, try giving your body a detox.
Two detox methods in particular may be beneficial for boosting metabolism and promoting weight loss:
The bottom line – Unexpected weight gain can be the result of the cell damage caused by toxins and free radicals. A detox routine that includes antioxidants and shilajit supplements is going to help rid the body of these toxins, give your metabolism a much-needed boost and promote weight loss.
Here at Cymbiotika, we believe detoxification is important—and something so important shouldn’t be difficult.
Our mission is simple: Create safe, effective products for individuals who value their health. We formulate our supplements using nutritional science, organic ingredients, and essential nutrients. Whether you’re looking for detox aids, daily vitamins, or immunity boosters, we have something for everyone.
Your body and mind go through a lot, and it never hurts to get a little help when it comes to your health. Listen to the signs and start a detox program today, with Cymbiotika!
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For all the value they add to our lives, how do we ensure our bodies actually absorb them?
This may surprise even your mother, but it’s not always a given. However, there are simple ways to adjust our diets, supplement intake, and meal schedule to maximize vitamin absorption and nutritional benefit—from A all the way to Z.
With few exceptions, you should take most vitamins, minerals, and supplements with food to help with the body’s absorption. Not only can vitamins cause nausea and vomiting on an empty stomach, but this can also lessen their absorption levels and overall impact.
How so? Well, when you eat a meal, or even when you know you’re about to, your brain sends signals to your stomach that essentially prepare your digestive system to do its job—like a pilot signaling to air traffic control, I’m coming in for a landing. This includes releasing digestive enzymes, which are the key facilitators of healthy digestion.
Rather than wait until the food is sitting like a lump in your stomach, the gastrointestinal system kickstarts the digestive process that allows it to first digest then absorb the meal you’re eating and all of its wonderful nutrients.
And what happens when you consume your vitamins then, too? They get included in the absorption process, like a stowaway in the airplane cargo.
And while “food + vitamins” is a simple rule to live by, there are specific combinations that even further enhance the body’s absorption ability.
There are plenty of specific food and vitamin (or vitamin and vitamin) pairings that enhance the absorption of one or the other—or both.
Pairing fat-soluble vitamins—A, D, E, and K—with high-fat meals (including avocado, cheese, nuts, fish, and eggs) can increase our body’s ability to absorb these specific nutrients. See our blogs on how to increase nutrient absorption and how to boost nutrient absorption for more information on this topic.
One study proved this to be true of vitamin D-3. Those who had taken their supplement with fat-containing meals showed a 32% increase in vitamin levels over those who had consumed fat-free foods. But all fat-soluble vitamins are absorbed best alongside high-fat foods since our body processes them in the same way.
Many of these healthy choices are great breakfast foods, which makes it even easier to maximize your vitamin absorption when you take them in the mornings.
But we can take it even another step further.
The synergy of certain vitamins and minerals is highly powerful—vitamin absorption both affects and is affected by the nutrients in other healthy supplements. Where you can, try to include these combinations in your daily intake:
Probiotics are becoming quite the force to be reckoned with on the health and wellness scene—and that’s no accident. These health-promoting organisms are most often used to improve overall gut health, with digestive functioning and nutrient absorption at the forefront of this push.
The most effective probiotics are able to withstand the highly acidic environment of your stomach. Once there, they’re able to positively impact nutrient breakdown and absorption by outnumbering the harmful toxin-producing pathogens that negatively affect our digestive health.
It’s easy to recognize the value of probiotics, but how do you actively include them in your wellness routine?
First, they’re present naturally in plenty of healthy foods:
They’re also widely available as supplements, usually in pill, liquid, or powder form. If you are wondering, “Are liquid vitamins better than pills?”, check out our blog post for more information. It’s safe to say that fermented foods and drinks can take some getting used to, so feel free to try easily digestible supplements in the meantime (or indefinitely, seeing as they’re a great source of probiotics in their own right).
Digestive enzymes are our body’s primary tool for breaking down foods in order to absorb their nutrients. Our bodies naturally produce enzymes, first in our saliva as we chew, then in our stomach, and finally in our pancreas as the food—or what was once food—passes into our small intestine to be absorbed.
But we can assist this biological process by ingesting enzyme-rich foods to support the existing enzymes we already have.
Here are some great natural enzyme sources:
These foods naturally lend themselves to meals like avocado toast, a honey miso stir fry with a healthy dose of ginger, and smoothie bowls, with blended fruits and oats, nuts, and honey drizzled on top.
Between the leafy greens, deep orange squash and gourds, and nutritious cruciferous vegetables, it probably doesn’t shock you that veggies are an especially good source of vitamins.
However, this only holds true if you don’t sauté away their nutritional value.
Eating raw fruits and vegetables is one way to ensure that you get every ounce of vitamin and mineral goodness these foods have to offer, but there are also effective ways to cook your favorite vegetable-rich meals without ruining their high vitamin content. And naturally, if your food has more vitamin content available when you eat it, there will be more nutrients for you to absorb.
Follow these tips the next time you’re purchasing, packing away, or preparing a nice home-cooked meal:
Now and then, add a plate of raw veggies to a meal instead of a side of baked potatoes or steamed broccoli. In this case, you’ll know your body will be absorbing the maximum amount of vitamins and other nutrients.
This household staple couldn’t be easier to incorporate into your everyday meals. Not only does it add a little extra kick of flavor, but it also improves your ability to absorb nutrients, including those derived from vitamins.
Piperine, an alkaloid found in black pepper, is said to be responsible for this improvement, increasing the absorption of vitamins and minerals taken alongside it. This is because piperine increases the bioavailability of these nutritious compounds, essentially upping the amount that is ready and accessible to be absorbed into your bloodstream.
So, what happens otherwise?
Imagine this: you vacuum your hardwood floors without moving any of your furniture out of the way. There’s only so much dirt and dust that you can possibly suck up with the vacuum hose. But if you clear the space to guarantee you have easy access to the dust bunnies, stray hairs, and food scraps littering your living room floor, you’ll have no problem vacuuming it all up.
That’s more or less what happens when you increase the bioavailability of your vitamins.
So the next time you’re cooking a delicious vegetable dish chock full of nutrients, don’t forget to add in a few extra dashes of black pepper—your taste buds and your digestive system will thank you.
There you have it: six useful tips on how to increase vitamin absorption! However, these techniques might not always factor into your daily life so easily. Buying only fresh produce and perfectly scheduling your supplements is a great idea, but let’s face it—we just can’t do it all.
To keep you on track, regardless of your grocery shopping schedule, cooking methods, and daily nutritional intake, there’s Cymbiotika.
For a healthy dose of probiotics, try a spoonful of our specially formulated ReGenesis supplement. For increased bioavailability and superior absorption, try our Synergy Liposomal Vitamin C with your breakfast, lunch, or dinner.
For improved vitamin absorption that lasts, there’s Cymbiotika.
Sources:
Verywell Health. Types and Functions of Digestive Enzymes. https://www.verywellhealth.com/what-are-digestive-enzymes-1945036
Journal of the Academy of Nutrition and Dietetics. Dietary Fat Increases Vitamin D-3 Absorption. https://jandonline.org/article/S2212-2672%2814%2901468-3/abstract
Medical News Today. What are fat-soluble vitamins? https://www.medicalnewstoday.com/articles/320310
The JAMA Network Journals. Using vitamin E and C supplements together may reduce risk of Alzheimer disease. https://www.eurekalert.org/pub_releases/2004-01/jaaj-uve011404.php
Journal of Food Science and Technology. Probiotics, prebiotics and synbiotics- a review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4648921/
Medical News Today. Probiotics foods: What to know. https://www.medicalnewstoday.com/articles/323314
Healthline. 12 Foods That Contain Natural Digestive Enzymes. https://www.healthline.com/nutrition/natural-digestive-enzymes
Nutrients. Iron and Physical Activity: Bioavailability Enhancers, Properties of Black Pepper (Bioperine®) and Potential Applications. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7353321/
]]>Technically, from a scientific perspective, proteins are complex macronutrients made up of long amino acid chains, found in our muscles, tissues, organs, bones, and more. Okay, so that sounds an awful lot like the building blocks of life.
Unfortunately, the components of the protein-rich foods we consume might not make their way to our bones, muscles, and organs. Strangely, food doesn’t always turn into nutrients if our body isn’t digesting and absorbing them properly. That issue of protein absorption is exactly what we’re going to talk about—and teach you how to course-correct (but first, a quick biology recap!). Also, see our blog on how to boost nutrient absorption for more information on this topic.
For starters, digestion and absorption are not interchangeable, but they’re also not completely separate. They’re two steps of the same process.
First, you digest. Then, you absorb.
Let’s take this step by step so you have a clear idea of exactly what’s happening from the time you put, let’s say, a handful of protein-rich almonds in your mouth until the amino acids from said protein have been absorbed into your bloodstream:
So if my body is meant to digest and absorb the nutrients from protein, why isn’t it doing what it’s supposed to?
Well, is your blender plugged in? Are you using the right ratio of frozen fruit to juice? Have you set your blender to the right mode and intensity?
Okay, so your body’s not a blender and your stomach contents aren’t a smoothie, but there are several steps along the way where things might be slightly out of order, just like when you’re whipping up your fruit juice in the morning. It’s important to troubleshoot and identify where you—or your body—might be going wrong so that you can find the right solution.
If you’re eating plenty of healthy protein sources, yet still feeling lethargic, weak, frequently under the weather, or even hungry after nutritious meals, this can be seriously confusing.
If you put a protein source such as plant protein or milk protein in your body, it should work, right?
Not if your body struggles to properly digest or absorb the nutrients derived from protein intake—the ones that energize, strengthen, cure, and satiate you. Luckily, you can facilitate healthy digestion and absorption with a few simple lifestyle changes.
Probiotics have swept through the health and nutrition community in recent years, but unlike fad diets and unsubstantiated claims, they’re the real deal when it comes to protein digestion.
The benefits attributed to probiotics are broad and vast so for now, we’ll focus on the specific improvements they can have on your digestive system:
What you can do: Plenty of foods are naturally packed with gut health-promoting probiotics, including yogurt, tempeh, miso, and kombucha. However, some of these ingredients are hard to incorporate into your everyday meal prep, which is where healthy gut supplements can be introduced to help.
For an easier alternative, try one daily spoonful of ReGenesis, an organic, antioxidant-rich, probiotic-bound formula designed to improve gut health and digestion.
Now that you understand the natural protein digestion process, you know just how important your body’s enzymes are. In fact, they’re not just “important”—they’re the essential feature.
This is a case of “the more, the merrier,” but how do you get more than what you already have?
You can’t convince your stomach and small intestine to make more enzymes, but you can introduce more from the outside in. Specifically, plant-based digestive enzymes are thought to be the most effective dietary supplements for a few reasons:
What you can do: Once again, you can find this digestive aid either in its natural state—fruits, vegetables, and other foods—or you can use supplements that have already extracted the most potent form of the enzyme and turned it into a capsule or pill. If you are wondering, “Are liquid vitamins better than pills?”, check out our blog post for more information.
You can find bromelain or papain, another powerful digestion-inducing enzyme, in the following foods, particularly when consumed raw:
Across the board, vitamins and minerals are vital to our continued health and well-being. But when it comes to protein digestion specifically, these two vitamins take the top spots:
What you can do: You can fill your daily food intake with vitamin C-rich options, including citrus fruits, dark green vegetables, and strawberries, as well as foods high in vitamin B6, like fish, lean meats, potatoes, and avocados. You can also simplify your life with convenient daily supplements, like a multivitamin or tasty spoonful of Synergy Liposomal Vitamin C. See our blog article on how to increase vitamin absorption for more information on this topic.
It’s not always easy to eat a perfectly balanced diet with healthy proteins, fats, carbs, and more. But if you manage to pull it off, it isn’t fair that all those much-needed nutrients might not even make it into your system.
You’ve done the hard work—you deserve the payoff.
For better digestion, absorption, and all the benefits that come with proper gut functioning, incorporate Cymbiotika’s health-promoting supplements into your daily routine. When all you have to do is swallow a spoonful of these tasty formulas—or squeeze them into your favorite fruit smoothies—there’s no reason not to enjoy the benefits.
Now that you know how to increase protein digestion and absorption, it’s time to go out and do it!
Sources:
LibreTexts. Protein Digestion, Absorption and Metabolism. https://med.libretexts.org/Courses/American_Public_University/APUS%3A_An_Introduction_to_Nutrition_(Byerley)/Text/05%3A_Proteins/5.04%3A_Protein_Digestion%2C_Absorption_and_Metabolism
Current Protein & Peptide Science. Influence of Probiotics on Dietary Protein Digestion and Utilization in the Gastrointestinal Tract. https://pubmed.ncbi.nlm.nih.gov/29769003/
1MD. The Importance & Benefits of a Plant-Based Digestive Enzyme Supplement. https://1md.org/article/plant-based-digestive-enzymes-1md
Complementary Therapies in Clinical Practice. Factors affecting adherence to a raw vegan diet. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3635096/
Encyclopedia of Food and Health. Bromelains. https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/bromelains
Healthline. Proteolytic Enzymes: How They Work, Benefits and Sources. https://www.healthline.com/nutrition/proteolytic-enzymes
Golden Gate Obstetrics & Gynecology. How to Help Your Body Absorb Protein. https://goldengateobgyn.org/how-to-help-your-body-absorb-protein/
]]>While it is vital that you consume all of the proper vitamins, amino acids, and minerals, those nutrients will be largely rendered ineffective if your body doesn’t absorb them properly.
Nutrient absorption is an essential component of wellness and vitality, particularly in terms of gut health. And for that reason, it’s no longer something you can afford to ignore—not if you want to get the most value out of every meal. Fortunately, there are natural steps you can take to boost nutrient absorption. To that end, this guide will first cover how nutrient absorption works and then review the natural ways to improve the process.
Nutrient absorption is the process by which food’s vitamins, fatty acids, minerals, and amino acids are assimilated into the bloodstream, cells, tissues, and organs. Broadly speaking, it occurs in a five-step process:
Villi—the microscopic brush-like lining of the small intestine—make contact and comb through the food particles, pulling out the essential macro and micronutrients.
Now that you know how the nutrients are absorbed by the body and the critical function it plays, you might wonder how much control you have over the process. Fact is, you can do quite a lot to impact your body’s nutrient absorption—for good or worse.
Here are a few things you should consider:
One of the best ways to fortify your gut and support your nutrient absorption is to take a probiotic. Healthy gut supplements populate your gut microbiome with probiotic bacteria—healthy bacteria—that ensure a robust bacterial diversity, which helps your gut properly break down foods for absorption.
The right probiotic can help maintain a healthy balance in your body by fighting off bad bacteria, supporting immune function, and controlling inflammation. Ideally, doctors recommend that your probiotic include Lactoferrin, Glutathione, Lactobacillus Rhamnosus, and Pyrroloquinoline Quinone (PQQ).
Also, look for a product that is organic, non-GMO, with zero heavy metals. A daily 2ml dosage before a meal can:
Like probiotics, prebiotics are naturally occurring, non-digestible carbohydrates that promote healthy bacteria growth in your gut. According to a 2014 report in Gut Microbes:
There is growing evidence that probiotics and prebiotics could be used to improve the absorption of micronutrients (such as calcium and iron) from ingested foods… studies in both humans and animals showed positive effects of non-digestible oligosaccharides on mineral metabolism, bone composition, and bone architecture.
Typically, prebiotic foods are either a fiber or complex carbohydrate. This includes many fruits, vegetables, and whole grains. So, it’s best to build a diet that consists of a wide variety of different healthy prebiotic foods, such as:
When certain foods are eaten together, their natural properties enhance one another to help improve absorption. Similarly, your intestines absorb specific vitamins better when they're paired with a proper fat source. See our blog article on how to increase vitamin absorption for more information on this topic.
Knowing this, here are some food pairings that will increase nutrient absorption:
Regular consumption of alcohol and diuretics inevitably decreases the total amount of digestive enzymes within your system. Also, they can negatively impact the stomach’s cell linings, which makes it more difficult for nutrients to enter the bloodstream.
To fortify your gut health and boost nutrient absorption, take a few weeks off from both alcohol and caffeine. Instead, be sure to hydrate properly—avoid drinking too much or too little. When you wake up in the morning, immediately hydrate with 16oz of water before your meal or probiotic. Throughout the rest of the day, you should drink at least two more glasses. Men are advised to drink 3 liters total, and women, 2.2 liters.
If you’re stressed, your body may have a difficult time digesting. This is because cortisol, which is released when you’re stressed, tends to slow down digestion. As a result, food is left undigested or partially digested.
To destress, consider the following:
On the other side, several factors can negatively affect your body’s digestion and nutritional absorption. These include:
To derive the most nutritional benefit from every meal, your digestive system must be operating at its best. Fortunately, there are simple ways to improve your natural ability to absorb nutrients, starting with a well-rounded diet. And if you want to support your gut health, a probiotic is a must-have addition to your wellness routine.
Our cutting-edge formulations provide the critical nutrients and productive bacteria often missing from today’s diet. Thanks to our advanced Micelle Delivery System, we ensure maximum bioavailability and absorption. Each formulation uses only the highest quality of organic ingredients, thus fortifying your long-term health.
So if you’re trying to identify how to boost nutrient absorption, you have your answer.
You might also be wondering, “Are liquid vitamins better than pills for vitamin absorption”? Check out our guide where we break down the best way to consume your every day supplements.
Sources
Ask The Scientists. Nutrient Absorption. https://askthescientists.com/nutrient-absorption/
NCBI. Can prebiotics and probiotics improve therapeutic outcomes for undernourished individuals? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4049942/
NBC News. 7 food pairings that will increase nutrient absorption. https://www.nbcnews.com/better/health/7-food-pairings-will-increase-nutrient-absorption-ncna889181
The University of New Mexico. Water: The Science of Nature's Most Important Nutrient. https://www.unm.edu/~lkravitz/Article%20folder/WaterUNM.html#:~:text=However%2C%20Valtin%20highlights%20a%20much
Science Direct. Nutrient absorption and intestinal adaptation with aging. https://www.sciencedirect.com/science/article/abs/pii/S1521691801902628
Huffpost. 8 Easy Ways To Boost Nutrient Absorption.
https://www.huffingtonpost.com.au/2017/08/20/8-easy-ways-to-boost-nutrient-absorption_a_23079874/
]]>In order to maintain proper gut health, it’s important to understand the types of bacteria that live inside your body. Digestive bacteria can be broken up into two categories: good and bad.
All stomachs need some type of bacteria. The “good” bacteria in your body perform a wide variety of jobs, including:
Now that you understand the importance of good bacteria, it’s time to delve into the real topic of this article: the bad bacteria.
In a perfect world, all bacteria would aid digestion and mental health. Unfortunately, there are just as many dangerous kinds of bacteria as there are helpful ones. Here’s how these harmful gut microbes can affect the human body:
Bad bacteria in the gut can be pretty scary. Fortunately, you have the power to balance the scales of good bacteria and bad bacteria. If you’re making an effort to improve your gut health, there are plenty of ways to promote beneficial bacteria strains while simultaneously flushing out the bad ones.
Here’s what you can do:
Proper digestive health isn’t just about removing bad bacteria; it’s also about promoting good bacteria to help fight these unfavorable organisms. To help give your gut biome a little boost, try incorporating these healthy substances into your daily routine:
These are just a few of the ways you can boost your levels of good bacteria. A healthy gut biome is your first line of defense against harmful bacteria strains and the illnesses they can cause, so always make sure to watch your diet and take supplements if needed.
Increasing good bacteria is always a good idea—but what does one do when bad bacteria take over? In serious cases of bacterial infection or harmful bacterial overgrowth, additional treatment may be necessary.
Here are some ways to help flush this bad bacteria out of your system:
If you find yourself suffering from an outbreak of bad bacteria, improving your diet is the best way to clean your gut. While natural remedies are always preferred, a severe bacterial infection may require antibiotics. Don’t be afraid to seek medical help if symptoms continue to get worse.
In addition to dietary changes, a proper exercise routine can also promote good bacteria in the digestive system.
Studies show that active patients have significantly healthier gut biomes than those with sedentary lifestyles. The link between exercise and bacteria is not fully understood by scientists yet, but there are some theories in the works:
While science hasn’t fully fleshed out the relationship between exercise and gut bacteria, studies show that an active lifestyle can boost digestive health and reduce these harmful gut microbes.
At Cymbiotika, we are committed to bringing our customers effective products to improve their health. Our formulas go beyond your standard supplements—instead, we promote an entire lifestyle to keep your body and mind in good health.
From probiotics to essential vitamins and minerals, our products are formulated with the highest quality ingredients to provide maximum results. Get the most out of your health with our gut supplements, and begin the journey to a greater wellbeing with Cymbiotika, today!
Sources:
1. Healthline. 10 Ways to Improve Your Gut Bacteria, Based on Science. https://www.healthline.com/nutrition/improve-gut-bacteria
2. WebMD. How Your Gut Health Affects Your Whole Body. https://www.webmd.com/digestive-disorders/ss/slideshow-how-gut-health-affects-whole-body
3. WebMD. How Your Gut Health Affects Your Whole Body. https://www.webmd.com/digestive-disorders/ss/slideshow-how-gut-health-affects-whole-body
4. Britannica. Enterobacter. https://www.britannica.com/science/Enterobacter
5. Healthline. 10 Ways to Improve Your Gut Bacteria, Based on Science. https://www.healthline.com/nutrition/improve-gut-bacteria
6. CDC. E coli. https://www.cdc.gov/ecoli/index.html
7. On Health. Bacterial Infections 101. https://www.onhealth.com/content/1/bacterial_infections
8. WebMD. How Your Gut Health Affects Your Whole Body. https://www.webmd.com/digestive-disorders/ss/slideshow-how-gut-health-affects-whole-body
9. WebMD. How Your Gut Health Affects Your Whole Body. https://www.webmd.com/digestive-disorders/ss/slideshow-how-gut-health-affects-whole-body
10. Healthline. 10 Ways to Improve Your Gut Bacteria, Based on Science. https://www.healthline.com/nutrition/improve-gut-bacteria
11. Healthline. 10 Ways to Improve Your Gut Bacteria, Based on Science. https://www.healthline.com/nutrition/improve-gut-bacteria
12. Ultra Wellness Center. The Wrong Gut Bugs Can Make You Fat and Sick (and How to Fix Them). https://www.ultrawellnesscenter.com/2017/09/21/the-wrong-gut-bugs-can-make-you-fat-and-sick-and-how-to-fix-them/
13. Ultra Wellness Center. The Wrong Gut Bugs Can Make You Fat and Sick (and How to Fix Them). https://www.ultrawellnesscenter.com/2017/09/21/the-wrong-gut-bugs-can-make-you-fat-and-sick-and-how-to-fix-them/
14. On Health. Bacterial Infections 101. https://www.onhealth.com/content/1/bacterial_infections
15. The Scientist. Exercise Changes Our Gut Biomes–But How Isn’t Yet Clear. https://www.the-scientist.com/news-opinion/exercise-changes-our-gut-microbes--but-how-isnt-yet-clear-66281
]]>
Cleansing the gut simply means flushing out your colon. The colon, known as the large intestine, is one of the primary organs in your digestive tract. Here’s a brief breakdown of how your digestive system works:
Generally, it takes between 24 hours and five days for a meal to make it through this entire journey (2). The speed of your digestion will depend on a variety of factors, including the types of foods you eat.
You may benefit from a gut cleanse if you experience any of these signs of an unhealthy gut:
These scenarios may indicate that you have a build-up of waste within your digestive system. Consuming cleansing foods is one of the easiest answers to, how to get rid of bad bacteria in the gut? Cleansing foods you can get everything moving again and flush it all out to restore your healthy gut.
After cleansing the gut, many people report improved digestion and increased energy.
Now that you know what cleansing your gut is all about, let’s take a look at some foods that can kick start the process in a healthy way.
Dark, leafy greens offer a host of health benefits. Not only are they imbued with minerals and antioxidants, but they also offer a ton of fiber (3).
Fiber is essential if you want to cleanse your gut. It gives your digested material the bulk it needs to pass through the digestive system smoothly. Without enough fiber, you may experience slower digestion and constipation.
By adding kale, spinach, or chard to your diet, their fiber content will get your digestive system moving.
Note: If you’re prone to digestive issues, you may want to cook your greens before you eat them. Cooking vegetables often makes them easier to digest. Sauteing and steaming are two great ways to cook your leafy greens.
Dark, leafy greens aren’t the only source of fiber you can use for your gut cleanse. Many other types of vegetables offer high amounts of fiber. By consuming them in abundance, colon cleansing becomes more rapid.
Additionally, most vegetables are also low in fat and calories. What they lack in calories, they make up for in vitamins, minerals, and antioxidants (4).
Some high-fiber veggies that you can add to your diet include:
Note: Just like with leafy greens, cooking your vegetables can make them easier to digest. Sauteing veggies in some healthy fats (like olive oil or avocado oil) can help you absorb more of their nutrients (5).
Herbs are another flavorful addition to your diet that may help you cleanse your gut. These small-but-mighty plants can relieve bloating, gas, digestive discomfort, and more (6).
Depending on your flavor preferences, you can use any of the following herbs to support your gut cleanse:
Try steeping some of these herbs in a cleansing tea or tossing them over your favorite cuisine.
Cayenne pepper didn’t earn its place in the infamous Master Cleanse for nothing. This powerful spice can help you cleanse your gut fast. If you don’t mind a little heat in your meals, cayenne pepper has been shown to stimulate:
Due to these benefits, cayenne has been shown to reduce indigestion, diarrhea, nausea, and stomach pain (9).
Chia seeds and flax seeds are two amazing sources of omega 3 fatty acids. Omega 3s are anti-inflammatory (10). By consuming them on a consistent basis, you may be able to soothe any inflammation in your gut and allow your desired cleansing to take place.
Just like fiber, these seeds can also keep your digestion moving along, since they expand in water. Their extra volume can help you overcome constipation.
Both chia seeds and flax seeds make great additions to your morning smoothie, yogurt, or oatmeal. They’re also a tasty topping on salads. You can even create a delicious chia pudding as a meal in itself.
Chia seeds and flax seeds aren’t the only seeds you can use to cleanse your gut. A lesser-known seed that offers similar benefits is psyllium husk. This seed expands in the liquid in your digestive system, providing valuable bulk that will sweep out your gut as it moves through your digestive tract.
This fibrous seed is so good at cleansing the colon that it's considered a laxative (11). As a result, it may help reduce:
You can consume psyllium husk in a powder, capsule, or liquid form. It’s also used as flour in certain low-carb bread.
Note: If you decide to try this powerful seed, start out slow. It can be very potent, so you want to give your body plenty of time to adjust to it.
Psyllium husk is just one of the many gut cleansing foods that fall under the umbrella of “prebiotics.” Prebiotics include a variety of indigestible fibers that feed the good bacteria (probiotics) in your gut.
By helping this friendly gut bacteria thrive, prebiotics ensure that your digestive system works smoothly.
Some popular veggies that contain prebiotics include:
Prebiotics can also aid in your body’s production of butyrate, a short-chain fatty acid that’s crucial to your gut health. Butyrate keeps the cells of your gastrointestinal lining strong. As a result, it can improve the blood flow in your digestive system. Butyrate may also help prevent inflammatory bowel disease, leaky gut syndrome, and colon cancer (12).
You can help your body produce the butyrate it needs by consuming:
You can also get butyrate from butyrate supplements.
Your gut is home to over 500 million different species of bacteria (13). If you want to cleanse your gut, it’s important to cultivate an abundance of good bacteria. Probiotics help you do just that.
Probiotics contain the friendly gut bacteria that you need to function properly. By consuming probiotics daily, you can improve your gut’s microbiota composition. There are several fermented food options that naturally contain probiotics, including:
If you don’t cook with these types of foods very often, you can also take a probiotic supplement.
Water is one of the most cleansing substances on the planet. It can support your gut cleanse by keeping your digestive tract hydrated. In contrast, if you get dehydrated, you’ll be much more prone to constipation or any other digestive issue.
As a result, it’s important to drink plenty of water throughout the day.
According to the United States National Academies of Sciences, Engineering, and Medicine, most people should drink between 11 and 15 cups of water a day (14). However, your gender, activity level, and environment all play a role in how much water you need to stay adequately hydrated.
For a guide detailing all of the worst foods for gut health, follow the link provided!
As you can see, cleansing your gut is a simple process. You just have to nourish your body with hydrating, fiber-rich foods.
If you want a healthy gut, Cymbiotika's gut health supplements can help. Our delicious ReGenesis probiotic formula contains Lactobacillus Rhamnosus. This beneficial bacteria is one of the most well-researched probiotics on the market. It may offer you relief from IBS symptoms, like bloating, stomach pain, and irregular bowel movements.
At Cymbiotika, all of our exceptional products are organic, vegan, and made from the highest quality ingredients. By choosing Cymbiotika, you’ll be giving your body the very best.
Sources:
1. NCBI. Gut Bacteria in Health and Disease. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3983973/
2. Mayo Clinic. Digestion: How long does it take? https://www.mayoclinic.org/digestive-system/expert-answers/faq-20058340
3. USDA. Dark Green Leafy Vegetables. https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables/
4. NCBI. Health Benefits of Fruits and Vegetables. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3649719/
5. NCBI. Closer to clarity on the effect of lipid consumption on fat-soluble vitamin and carotenoid absorption: do we need to close in further? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5611788/
6. NCBI. Prevention and Treatment of Flatulence From a Traditional Persian Medicine Perspective. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4893422/
7. NIH. The Effect of Capsaicin on Salivary Gland Dysfunction. https://pubmed.ncbi.nlm.nih.gov/27347918/
8. NIH. Transient receptor potential vanilloid 1 activation enhances gut glucagon-like peptide-1 secretion and improves glucose homeostasis.https://pubmed.ncbi.nlm.nih.gov/22664955/
9. NIH. Effect of red pepper on symptoms of irritable bowel syndrome: preliminary study. https://pubmed.ncbi.nlm.nih.gov/21573941/
10. NCBI. Omega-3 Fatty Acids and Inflammatory Processes. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257651/
11. Healthline. The Health Benefits of Psyllium. https://www.healthline.com/health/psyllium-health-benefits
12. NCBI. Potential beneficial effects of butyrate in intestinal and extraintestinal diseases. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3070119/
13. NCBI. The Microbes of the Intestine: An Introduction to Their Metabolic and Signaling Capabilities. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4411945/
14. U.S. Academies of Sciences, Engineering, and Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. https://www.nap.edu/webcast/webcast_detail.php?webcast_id=261
]]>Your gut’s job is to break down food so that your body can absorb the micro and macronutrients it needs to keep you healthy. When you have a healthy gut, it means all the components of your digestive system are working together to ensure you’re properly absorbing all of those essential components from food.
Here’s what good gut health looks like:
Listening to your body helps you learn how to nourish it, so you can feel fit and healthy from the inside out. If you think you’re experiencing any of the following symptoms, your body may be trying to tell you that you may be experiencing a gut imbalance and it’s time to prioritize your gut health.
Even after cups of coffee, tea, or energy drinks, do you feel tired? Do you wake up feeling worn out even after a nourishing night’s rest? Then you might be experiencing symptoms of an unhealthy gut.
A study published in the medical journal Biome showed that individuals who had been diagnosed with chronic fatigue syndrome often had a severe gut imbalance in their microbiome.
Translation? There wasn’t enough healthy bacteria to support the proper digestion of food, the body’s energy source.
The gut’s main job is to help turn food into the essentials your body needs to survive—that includes breaking down food sources so your body can convert them into energy.
When your stomach doesn’t feel well, it can be hard to do some of the activities you love. Your gut, after all, is at the very center of your body. When your stomach is upset because of digestive issues, that discomfort can feel like it's emanating out to every limb.
An upset stomach is your body sending a clear message—something isn’t working in your gut. When your body struggles to digest food, it means some aspect of your system is in need of help.
Here are some common symptoms of upset stomach associated with poor gut health:
When there’s balance in your bacteria, the nutrients in your food are digested primarily in the small intestine, where good bacteria break down the particles so your body can absorb the good stuff. From there, the leftovers move through the large intestine.
But when there isn’t enough good gut bacteria to digest food in the small intestine, your body is forced to break down food through the large intestine, where bad bacteria live. The chemical reaction between bad bacteria and food results in excess gas, leading to bloating and discomfort. (Follow the link provided to learn how to get rid of bad bacteria in the gut!)
Sugar and processed foods are the kryptonite to your super-powered good bacteria. They keep your body from producing the specific proteins that allow good bacteria to flourish and keep your gut microbiome healthy.
Increased amounts of sugar in your diet can lead to increased sugar cravings. If you find yourself hankering for sweets more than usual, there may already be too much sugar in your diet.
Both unintentional weight loss and unintentional weight gain may point to an unhealthy gut. Your body may be struggling to absorb necessary macronutrients like carbohydrates and fats to sustain you. This can trigger weight loss, or it can cause your brain to send an emergency response to your body to eat more, resulting in excess cravings and overeating.
If you regularly experience a rash or skin irritation, the culprit may not be a lotion or a brush with poison oak—it may be in the status of your gut.
When your gut is unhealthy, it can trigger an immune response in your body. Just like individuals allergic to certain foods will break out in a rash or hives at allergen exposure, your body will send a distress signal for your gut through your skin.
Unlike a food allergy, a food intolerance occurs when your body has extreme difficulty digesting certain foods. A food intolerance can occur because of low levels of good bacteria, hindering your body from expelling waste and extracting nutrients.
The health of your gut can impact the health of your mental well-being. Researchers have connected the production of certain mood hormones to gut health. And when there’s an imbalance of mood hormones in your body, you may start to feel less than your best.
Mood symptoms of an unhealthy gut include:
A review published in The Journal of Headache and Pain may have found a connection between poor gut health and migraines. This publication has linked conditions related to gut health, such as IBS, to frequent migraines.
While scientists still have some work to do to solidify their theories, the brain-to-gut connection isn’t too far-fetched. Just as researchers have theorized that certain mood hormones are produced in the gut, researchers believe the production of certain neurotransmitters occurs in your digestive system as well.
Your gut health may affect your wellness from your head to your toes. There are plenty of things you can do to help ensure your gut microbiome is flourishing, including:
At Cymbiotika, we know the power of a gut feeling. When your gut health is at its best, your mind and body can be in a more perfect homeostasis. Experience better gut health and all around health with Cymbiotika.
Sources:
UC Davis Health. What is ‘gut health’ and why is it important? https://health.ucdavis.edu/health-news/newsroom/what-is-gut-health-and-why-is-it-important
Healthline. What’s an Unhealthy Gut? How Gut Health Affects You. https://www.healthline.com/health/gut-health#_noHeaderPrefixedContent
Everyday Health. Signs of an Unhealthy Gut — And What You Can Do About It. https://www.everydayhealth.com/digestive-health/signs-of-unhealthy-gut-and-how-to-fix-it/
SpringerLink. Fecal metagenomic profiles in subgroups of patients with myalgic encephalomyelitis/chronic fatigue syndrome. https://link.springer.com/article/10.1186/s40168-017-0261-y
US National Library of Medicine. Gas and Bloating. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350578/
Mayo Clinic. Gas and Gas pains. https://www.mayoclinic.org/diseases-conditions/gas-and-gas-pains/symptoms-causes/syc-20372709
Mayo Clinic. Constipation. https://www.mayoclinic.org/diseases-conditions/constipation/symptoms-causes/syc-20354253
Mayo Clinic. Diarrhea. https://www.mayoclinic.org/diseases-conditions/diarrhea/symptoms-causes/syc-20352241
The Journal of Headache and Pain. Gut-brain Axis and migraine headache: a comprehensive review. https://thejournalofheadacheandpain.biomedcentral.com/articles/10.1186/s10194-020-1078-9#Sec16
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