As the New Year begins, many of us are left feeling the after-effects of a festive season packed with indulgent treats, celebratory drinks, and disrupted routines. Adrienne Benjamin, gut health nutritionist at ProVen Biotics, says this is the ideal moment for a ‘Gut-Tox’ – a simple reset to help your gut recover and set the tone for a healthy year ahead.
“Your gut plays a crucial role in your overall wellbeing, impacting everything from digestion to immunity and even mood,” said Adrienne. “After weeks of overindulging, your gut might feel sluggish, and now is the perfect time to support it with healthy habits.”
What is a ‘Gut-Tox’?
A ‘Gut-Tox’ is not about extreme diets or deprivation. Instead, it’s a gentle way to give your digestive system a break and nourish your gut microbiome – the community of beneficial bacteria essential for good health.
“Think of it as a reset or a refresh, not a punishment,” Adrienne explained. “It’s about fueling your body with the right nutrients and creating a routine that your gut will thank you for.”
Adrienne Benjamin’s tips for a successful Gut-Tox
Stay hydrated
She said: “Staying hydrated is one of the simplest yet most effective ways to support your gut. Water helps to flush toxins from the body, maintain a healthy mucosal lining in the gut and promote regular digestion and elimination. Start your day with warm water and lemon, which stimulates digestion and acts as a gentle detoxifier. Aim for two-to-three litres of water daily, and include herbal teas like peppermint or chamomile to help soothe the gut-. Avoid sugary or caffeinated beverages and alcohol, which can irritate the gut.”
Fill up on fibre
Adrienne said: “Fibre is essential for gut health as it provides bulk for stools, supports peristalsis to keep things moving and feeds beneficial bacteria in the gut. However, many people fall short of the recommended 30g of daily fibre. Incorporate foods such as oats, lentils, chia seeds, and flaxseeds into your diet. Snack on high-fibre fruits such as apples, pears, and berries. Include leafy greens such as spinach, kale, and broccoli, and vegetables packed with prebiotic fibre that feeds the gut bacteria, such as onions, garlic and leeks.”
Focus on fermented foods
The expert advised: “Fermented foods are rich in probiotics, which help restore the balance of gut bacteria. This is particularly important after a season of indulgence, where alcohol, sugar and simply over-eating rich and stodgy foods can disrupt this delicate ecosystem. Incorporate foods like yoghurt, sauerkraut, kimchi, and miso into your diet. If you’re new to fermented foods, start with small portions to allow your gut to adjust. Look for products with live and active cultures for maximum benefit.”
Cut back on sugar and alcohol
She said: “Excess sugar and alcohol can lead to imbalanced gut bacteria, known as dysbiosis, and related symptoms including bloating, gas and digestive discomfort. Swap sugary snacks for fresh fruit or nuts. Replace alcoholic drinks with gut-friendly options like kombucha or sparkling water with lime.”
Consider a probiotic supplement
Adrienne said: “Research shows that probiotics can support gut health, boost immunity, and even improve mood. ProVen Biotics’ Adult Acidophilus & Bifidus formula contains scientifically-backed strains that promote digestive health and helps restore balance after festive indulgence.”
Prioritise sleep and movement
The nutritionist said: “Your gut health isn’t just about what you eat. Sleep and exercise also play a vital role. Lack of sleep disrupts the gut-brain axis, which can lead to cravings for unhealthy foods and poor digestion. Aim for seven-to-eight hours of quality sleep per night. Gentle exercise like walking, yoga, or pilates can aid digestion, reduce stress, and support gut motility, and exercise in general has been shown to support diversity in the gut microbiome.
“Your gut is the foundation of health. By focusing on it now, you’re not just improving digestion but boosting energy levels, enhancing immunity, and even lifting your mood—all of which are key to achieving your New Year goals.”