We often receive feedback on our Nutritional Cleanse – yes, everything is going well, but I am experiencing some (insert description). Is this normal or is the Nutritional Cleanse not right for me?
Here are some issues that may present during the initial week of your Nutritional Cleanse, and some tips to help manage them. There are around 40 trillion microorganisms living in your gut micribiome, any change in their environment may cause short-term symptoms while they adjust and is usually temporary until your body adapts to a new (healthier) equilibrium.
INCREASED FREQUENCY / LOOSE BOWEL MOVEMENTS
This is largely dependent on your usual lifestyle and eating habits before starting the Nutritional Cleanse, particularly how much fibre you regularly consume in your daily diet. People who weren’t consuming the recommended daily 25g-30g of fibre intake may find themselves using the bathroom more frequently than people who regularly load their plate up with fibre-rich foods every day. In any case, this is an expected part of the cleanse process and is temporary, so there’s no cause for panic.
- Hydration. Take a water bottle everywhere you go, refill it whenever you can. Make sure your electrolytes stay in balance by drinking coconut water, zero-sugar sports drinks or specially formulated oral rehydration solutions like Hydralyte Sport ® or Gastrolyte®. Keep calm and keep hydrating.
- Prioritise foods that are easy to digest - Think cooked veggies, low-fibre foods, high quality proteins (in small portions), nutrient-rich soups and broths and other soft textured foods. Consuming foods that are easy to digest on your Cleanse days means your gut does not have to work as hard to break them down - it's the digestive equivalent of a spa day, so you feel rested and rejuvenated.
BLOATING & GAS
The Nutritional Cleanse contains prebiotics and 4.8g of fibre per serve - fibre is an abundant food source for your gut bacteria, which they ferment to produce beneficial substances that create an environment for good bacteria to thrive and suppress the growth of harmful ones. Gas is a normal and natural by-product of bacterial fermentation activity, and a temporary increase in gas is an indication that the bacteria is your gut is getting fed, and the Nutritional Cleanse is getting to work on rebalancing the bacterial landscape.
The microbial makeup of every person is different, and some people naturally have more gas-producing bacterial species in their gut than others. These individuals, in particular, may experience more initial bloating than others as the bacterial activity ramps up in response to the influx of nutrients. Once again, the effect is temporary, as the gut microbiome usually adjusts to the prebiotics that’s being served to them (in a berry-rich platter!).
- Eat SLOWLY. When you eat fast, you swallow extra air with your food, which will exacerbate the bloating. Remember what your parents said about not talking with your mouth full? They were right. You shouldn’t be chewing and talking at the same time.
- Avoid chewing gum or sucking on lollies that will cause you to swallow extra air.
- Reduce / Avoid carbonated drinks during the Cleanse.
- Stick with foods that are known to produce less gas, such as proteins (quality meats, fish, egg and tofu), veggies (lettuce, avocado, tomato, zucchini, nuts), and rice (the only starch that does not cause gas when it’s broken down in the large intestine).
- Avoid foods that are known to be gas-producing – beans, onions, peas, cabbage, cauliflower, wholegrains, bran, apples, peaches, prunes and pears.
- Sipping on herbal teas such as peppermint or fennel may be helpful for alleviating bloating.
TUMMY GURGLING & MILD CRAMPING
A healthy digestive system will contract, move and digest food in an optimal timeframe, whilst a sluggish gut that does not move things quickly enough can be associated with gastrointestinal symptoms like constipation.
When your gut isn't digesting food, it undertakes a "house-keeping" cycle that cleanses the gastrointestinal tract and prepares it for the next time that you eat. The gurgling sound that we hear is actually the sign of a healthy gut going into "dishwasher mode".
The Nutritional Cleanse is specially formulated to support gut health with prebiotics, fibre and digestion-friendly enzymes and organic acids. Some gurgling during the after the Cleanse is a sign that you are doing the right thing in allowing your gut to rest and cleanse, as well as revving sluggish guts into a healthier gear (this may be accompanied by mild cramping and increased bowel movements).
- Stay hydrated with calmative herbal teas (such as ginger, peppermint or chamomile), which are all great for settling the tummy.
- Ensure you are eating regularly, and allowing time for the digestive tract to rest in between meals.
- Avoid spicy, overly acidic foods and meals high in fats.
At the end of the day, no two people are the same, and YOU know your body best, so listen to it, but know that it may take a few days for your gut bacteria to adjust to their new environment and the new routine. People that have reported these symptoms to us also tell us it settles by the second week.
So if you have any concerns or feedback, feel free to reach out to us at any time, or speak with your usual healthcare professional (not mean Dr Google …).