Our gut isn't just responsible for digestion—it also plays a key role in our immune system, our energy levels, and even our mood. A healthy gut can help reduce inflammation, improve nutrient absorption, and improve overall well-being. It's no wonder, then, that more and more people are specifically looking to strengthen their gut health or "cleanse" their gut .
But what does "bowel cleansing" actually mean – and how beneficial is it? In this article, we'll delve deeper into the topic and show you how you can support your bowels in a gentle, natural way. A special focus is on probiotics , which often play a key role in regenerating the intestinal flora.
What does “colon cleansing” mean?
Colon cleansing does not usually mean a medical procedure (such as preparation for a colonoscopy), but rather a gentle cleansing or relief of the intestine , usually with the aim of regenerating the intestinal flora, relieving constipation and supporting digestion.
Different methods can be used:
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Fasting cures or detox days
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High-fiber diet
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Alkaline fasting or intermittent fasting
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Enemas or colon hydrotherapy
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Food supplements with psyllium husks, bentonite or zeolite
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Probiotics and prebiotics
Important: Anyone with serious medical conditions should always seek medical advice before undergoing a colon cleanse.
Symptoms of disturbed intestinal flora
A “cleansing” or regeneration of the intestine can be particularly useful if you experience the following symptoms:
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Bloating, bloating, constipation or diarrhea
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Frequent infections or allergies
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Skin problems (acne, neurodermatitis)
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Fatigue, concentration problems
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Cravings for sugar and carbohydrates
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Bad mood or depressive moods
These symptoms may indicate an imbalance in the intestinal flora – the so-called microbiome .
The key to intestinal health: the microbiome
Our intestines are home to approximately 100 trillion microorganisms. These intestinal inhabitants—mainly bacteria—are not merely passive but actively participate in many processes in the body. They aid digestion, produce vitamins, and train the immune system.
A healthy microbiome is diverse , meaning it's rich in different types of bacteria. However, an unbalanced diet, antibiotics, stress, or environmental toxins can cause "good" bacteria to decline and "bad" bacteria to take over—with far-reaching consequences.
Colon cleansing in 3 phases – this is how it can work
A gentle colon cleansing program can be divided into three phases:
1. Relief & Preparation
Avoid sugar, alcohol, white flour, coffee, and animal fats for a few days. Drink plenty of water and focus on easily digestible, fiber-rich foods (e.g., cooked vegetables, oatmeal, flaxseed).
2. Cleaning
Here, remedies such as psyllium husks , bentonite , healing clay , or enemas are used. These bind toxins in the intestines and promote excretion. Fasting can also initiate a deeper cleansing process.
3. Building up the intestinal flora with probiotics
Now is the ideal time to supply the gut with good bacteria – and this is where probiotics come into play.
Probiotics: What they are – and what they can do
Probiotics are live microorganisms that, when consumed in sufficient quantities, provide health benefits. They help restore the balance of intestinal flora and promote healthy digestion.
The most well-known probiotic bacterial strains include:
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Lactobacillus acidophilus
- Lactobacillus paracasei
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Bifidobacterium bifidum
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Lactobacillus rhamnosus
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Saccharomyces boulardii (a yeast with probiotic effects)
Probiotics work in different ways:
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They colonize the intestine with “good” bacteria
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Displace disease-causing germs
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Strengthen the intestinal mucosa
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Regulate the immune system
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Improve nutrient absorption
What is the best way to take probiotics?
You can take probiotics in two ways:
1. About nutrition
Natural probiotic foods include:
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Yogurt (no added sugar!)
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kefir
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Sauerkraut (raw, not heated!)
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Kimchi
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Miso
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Tempeh
2. As a dietary supplement
Probiotic capsules or powders contain specifically selected bacterial strains in high concentrations. Important when purchasing:
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Look for a high number of viable bacteria (e.g. 2 billion CFU per serving)
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Combining several strains is often useful
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Ideally with prebiotics (e.g. inulin), which serve as food for the bacteria
Conclusion: Cleanse your intestines – but with common sense
Cleansing the gut can be an effective step toward restoring balance to body and mind – provided it's done gently and consciously . Instead of radical measures or overpriced detox products, a high-fiber diet, plenty of fluids, rest – and targeted probiotics – are recommended for long-term intestinal support.
Because a healthy gut is more than just good digestion – it is a central building block for an energetic, vital life.
Final tip: Start small! You don't have to change everything at once. Even a daily spoonful of sauerkraut or a probiotic regimen can make a difference.
