Intestines: Gentle Cleansing Without Laxatives

Dr. Boris Wydoff

The intestines can be supported through simple daily habits. I pay special attention to warm water in the morning, vegetables, prunes, ground flaxseed, and walking. Equally important is a consistent bowel movement routine. In my system, these measures form the foundation of a gentle approach without complex cleansing procedures. It’s best to start gradually, without trying to change everything in one day.

Why do I start with simple habits?

I view intestinal function as part of an overall dietary and daily routine. In my system, I focus on water, nutrition, and movement. These areas are complemented by a regular time for bowel movements. Together, they form the basis of daily self-care.

I don’t recommend immediately switching to complex cleansing procedures. First, it’s worth paying attention to what a person does every day: how they drink water, what they eat, how regularly they move, and whether they delay the urge to go to the bathroom.

At the same time, I don’t consider home methods as a substitute for medical care. If constipation becomes persistent, it’s important to determine its cause. This is especially true for people with chronic intestinal conditions.

Why does the intestine need morning water?

I start the program with water. After waking up, I recommend drinking a glass of warm water. It’s best to drink it slowly, in small sips, without rushing. I don’t recommend ice-cold water in the morning.

I also draw attention to the habit of replacing plain water with tea or coffee. In my system, these are different beverages. Tea and coffee are not considered a full replacement for water.

It’s important not to turn drinking into a complex ritual. I suggest starting with a simple action that’s easy to repeat daily. Water becomes the first part of the morning routine. At the same time, it shouldn’t be perceived as a standalone treatment for constipation.

Which foods do I recommend including in the diet?

Vegetables hold a special place in my approach. I recommend adding them to every meal. They can be used raw or stewed. This makes them a constant part of daily nutrition.

I call fiber the "broom of the intestines." This is a figurative expression I use to explain the importance of plant-based foods. Vegetables provide the body with dietary fiber. That’s why I pay special attention to them when designing a diet.

However, it’s important to remember water. I don’t advise consuming bran and other fiber-rich products while neglecting adequate hydration. Without fluids, such a habit can have the opposite effect. That’s why I consider water and fiber together.

Nutrition isn’t limited to adding one product. I also pay attention to sugar, white flour, and processed foods. In my system, I suggest gradually changing the usual diet. You can read more about this in the article what to remove from your diet first.

How do I use prunes and flaxseed?

For daily nutrition, I highlight two simple pillars: prunes and ground flaxseed. I consider them a supplement to vegetables and hydration. At the same time, it’s important to stick to the recommended amounts.

In the evening, I suggest soaking 5–6 prunes. In the morning, eat them and drink the water they were soaked in. This is a simple way to include prunes in your morning diet.

The second pillar is ground flaxseed. I recommend adding one tablespoon of ground flaxseed to your food daily. It should be washed down with water. Flaxseed shouldn’t be considered separately from the overall hydration routine.

For chronic intestinal conditions, dietary changes should be coordinated with a doctor. Both habits are part of daily nutrition and shouldn’t be a reason to uncontrollably increase the amount of these products.

Why do I include walking in the daily routine?

Movement holds an important place in my system. I recommend daily walks. The minimum duration I specify is half an hour. In another version of the program, brisk walking for 30–40 minutes is provided.

Regularity is important to me. There’s no need to turn a walk into a sports competition. The main thing is to make movement a constant part of the day. This approach is especially important for those with a predominantly sedentary lifestyle.

In my system, I also consider warmth as an additional element of the program. In the evening, you can take a warm shower or bath for 10–15 minutes. Another element is calm breathing by an open window. I describe ten slow, deep breaths and exhales three times a day, with the exhale being longer than the inhale.

These elements are part of the general program, not mandatory procedures for everyone. You can start with simple walking and gradually build a familiar routine. Physical activity should be aligned with how you feel.

How to train the intestines to follow a regular rhythm?

I pay special attention to the morning routine. I try to get people used to setting aside the same time for bowel movements. This should be done calmly, without rushing. It’s important not to delay the urge until a more convenient moment.

Constantly delaying bathroom visits is one of the habits I draw attention to. That’s why I advise not to ignore natural urges. There’s no need to turn going to the bathroom into a struggle for results. Regularity is more important than attempts to achieve an immediate effect.

I consider nutrition and routine together. Even if a person has added vegetables to their diet, they should pay attention to daily habits, including movement and regular meal times. You can read more about the connection between nutrition and well-being in the article why you feel sleepy after eating.

How do I suggest changing your diet gradually?

I don’t advise changing your entire diet in one day. It’s much clearer to introduce new habits sequentially. First, you can focus on water and diet composition. Then, add vegetables and other simple dietary pillars.

My system includes changing familiar food combinations. In particular, I describe vegetarian nutrition and separate food combinations. In this system, protein products are combined with vegetables, while fruits are considered separately. These principles are outlined in my book *The ABC of Health*.

At the same time, there’s no need to turn nutrition into a short-term campaign. I suggest gradually reinforcing new habits. First and foremost, pay attention to the regularity and composition of your daily diet. Then, you can sequentially expand the program.

Individual tolerance to changes is also important. You shouldn’t uncontrollably exclude entire food groups. If a person has chronic conditions or special dietary restrictions, the diet should be coordinated with a doctor.

What role do I assign to the intestinal microbiota?

I don’t view the intestines solely from the perspective of nutrition and routine. In my system, special attention is given to the microbiota. In particular, I mention lactic acid bacteria and bifidobacteria. Their presence is considered in the context of the overall intestinal environment.

Vegetables and greens occupy a significant place in my approach to nutrition. I also include sauerkraut in the diet. However, I don’t single out one product as the sole means of supporting the intestines. The main focus is on the entire diet.

In my books, I also describe deeper ways to work with the intestines. They belong to a separate part of my system. I don’t recommend independently reproducing such procedures based on brief descriptions. Their implementation requires considering preparation and contraindications.

Are deep cleansing procedures necessary?

I describe deep cleansing procedures separately in my books. There, I cover preparation, sequence, and contraindications. I don’t advise performing such procedures on your own, relying only on retellings. It’s important to consider all limitations and the body’s peculiarities.

In the book *The ABC of Health*, I examine a broader system. It covers nutrition, the large intestine, and naturopathic methods. Individual procedures cannot be taken out of the general context. Their application requires considering contraindications.

For a daily start, I suggest simpler habits: warm water in the morning, vegetables, prunes, ground flaxseed, walking, and a regular time for bowel movements. There’s no need to strive for complex procedures for quick results.

How to structure the first few weeks?

I suggest introducing habits sequentially. In the first week, you can focus on water and dietary changes. There’s no need to add all program elements at once. Give yourself time to get used to the first changes.

In the second week, you can pay attention to food combinations and intestinal support. During this period, I suggest including vegetables in every meal. You can also add prunes and ground flaxseed. Walking should become a regular part of your routine.

Later, my program includes additional elements: juice therapy, warmth, movement, and morning mindset. These areas are described separately in the books. Here, I limit myself to habits related to daily nutrition and routine.

Don’t expect one habit to solve all problems immediately. In my approach, the intestines are considered in connection with nutrition and lifestyle. That’s why I suggest paying attention to several areas at once. However, the changes themselves are best introduced gradually.

What to do if constipation persists?

If constipation or bloating persists for a long time, it’s important to see a doctor. Don’t endlessly increase your fiber intake or independently strengthen laxatives. It’s necessary to understand the causes of the complaints. This is especially important for chronic intestinal conditions.

With severe or increasing pain, noticeable deterioration in well-being, and other alarming symptoms, medical help is needed. Don’t delay seeing a specialist for the sake of self-experimentation. Dietary habits don’t replace diagnosis.

I also don’t advise stopping prescribed medications on your own. Natural nutrition and routine changes don’t justify discontinuing prescribed treatment. Any changes should be discussed with your treating doctor. This is especially important for chronic conditions.

My goal is to show simple elements of a daily approach. Water, vegetables, prunes, flaxseed, walking, and a regular routine form its foundation. They don’t replace medical help when it’s needed.

Contraindications and caution

For chronic intestinal conditions, dietary and routine changes must be coordinated with a doctor. This is especially important for long-standing complaints and accompanying symptoms. Don’t start complex cleansing procedures on your own. In my books, they are described with preparation and contraindications in mind.

Fiber, including ground flaxseed, should be combined with water. Don’t uncontrollably increase its amount. If constipation persists, it’s important to see a doctor. Increasing dosages on your own doesn’t replace identifying the cause of the problem.

Special caution is needed if your well-being deteriorates. With severe pain or other alarming signs, seek medical help. Don’t try to solve such problems with additional cleansing procedures.

When should you see a doctor?

If constipation, bloating, or heaviness become persistent, I recommend seeing a doctor. This also applies to people with chronic intestinal conditions. It’s necessary to determine the cause of the symptoms before expanding your personal program.

With severe pain, pronounced weakness, and noticeable deterioration in condition, don’t delay medical help. Don’t assume that changing your diet alone will solve the problem. In such circumstances, it’s important to receive a professional assessment of your condition in a timely manner.

Gentle habits are intended for daily routines. They don’t replace examinations and prescribed treatments. That’s why I advise combining reasonable dietary changes with a responsible attitude toward your health.

Boris Wydoff — naturopath and author, Ph.D. in nutrition. For over fifty years I have helped people restore health through nutrition, cleansing and the power of the mind — in Europe, America and Asia. About the author →

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