Post-Diwali detox: Experts suggest simple ways to restore gut health

New Delhi: After days of festive feasting, rich meals and disrupted routines, the urge to hit the reset button with crash diets, long fasts or detox drinks can be hard to resist.

But experts say a gradual return to balanced eating, adequate hydration, physical activity and regular sleep is the best way to restore digestive health and get the body back on track.

Monita Gehlot, dietician at AIIMS, Delhi, said digestive discomfort following periods of festive indulgence is usually linked to changes in meal timings, larger portions, high-fat foods, sweets and reduced physical activity.

She advised people to return gradually to their usual eating routines rather than resorting to sudden detox diets or prolonged fasting.

"After festive celebrations, there is no need to suddenly cut out entire food groups or rely on detox drinks and crash diets. The focus should be on gradually returning to regular meals, adequate hydration and a balanced diet containing vegetables, fruits, whole grains and sufficient protein," Gehlot said.

"Light physical activity and proper sleep are equally important for restoring healthy digestive routines," she added.

She also advised people experiencing bloating or digestive discomfort to increase fibre intake gradually rather than suddenly consuming large quantities of raw salads or high-fibre foods.

Holistic Health and Wellness Coach Anurag Bhandari said that after days of feasting and irregular eating patterns, the digestive system may need a few days to settle.

He recommended opting for light, easily digestible meals such as dalia and khichdi for the first two to three days, returning to regular meal timings and gradually resuming physical activity rather than immediately returning to intense workouts.

Taking a similar approach, Mugdha Pradhan, functional medicine practitioner and certified breathwork practitioner, and founder and CEO of iThrive, advised against drastic dietary changes.

"Rather than resorting to restrictive diets, detox drinks, 14-day diet plan, or skipping meals, focus on nourishing your digestive system," Pradhan said.

Lavleen Kaur, dietitian and founder of Santushti Holistic Health, also emphasised the importance of consistency over quick fixes.

"Your gut doesn't need a drastic detox; it needs consistency," she said, recommending a return to regular meals comprising seasonal vegetables, fruits, whole grains and adequate protein.

Giving the digestive system a break from heavy, fried and processed festive foods is important. Pradhan recommended choosing "freshly prepared, warm meals with easily digestible proteins, cooked vegetables and healthy fats."

She also suggested including natural fermented foods like homemade A2 curd, provided they suit the individual's digestive system.

Kaur further advised introducing fibre gradually through foods such as chicken broth, soup, vegetables, fresh seasonal fruits and well-cooked whole foods. Adequate water intake is also important for gut function and digestion.

However, she cautioned against suddenly increasing raw salads and excess fibre, particularly when experiencing bloating.

She recommended including fibre-rich foods and naturally fermented options like homemade curd, if tolerated, to support healthy digestion and bowel regularity.

She underlined the importance of gradually restoring everyday routines, including sleep schedules and physical activity, suggesting people start with walking, cycling or low-intensity training before increasing the intensity as their bodies regain their rhythm.

(Except for the headline, this story has not been edited by Mathrubhumi and is published from a syndicated feed.)