Let’s be real—sometimes, you just need a cheat day. Whether it’s an indulgent brunch, a pizza-and-wine night with your friends or simply enjoying your favorite comfort foods, treating yourself is an important part of a balanced lifestyle. No single meal (or even day) of indulgence is going to derail your health goals, and in fact, permitting yourself to enjoy your favorite foods without guilt can make your overall approach to wellness more sustainable, according to functional nutritional therapy practitioner Tansy Rodgers, FNTP.
But if you’ve ever woken up after a cheat day feeling bloated, sluggish, or just a little off, you know that your gut doesn’t always love those extra treats as much as you do. Rich, processed, or sugary foods can disrupt digestion, slow down metabolism, and throw off the balance of good bacteria in your gut, warns Jenna Volpe, RDN, LD, CLT, gut health dietitian nutritionist. That doesn’t mean you should skip the fun—but it does mean that a little gut support can go a long way in making sure you feel your best afterward.
The good news? There are a few key supplements that can help keep your digestion on track, support nutrient absorption, and minimize post-indulgence bloating. Whether you’re prepping your gut before a big meal or looking for a little extra support afterward, here’s how to enjoy your cheat day without the discomfort.
We’re spotlighting three powerhouse supplements that have your back (and your belly):
- Gut Instinct (a probiotic to help maintain gut balance)
- Flatter Me (digestive enzymes to break down all those extra carbs, fats, and proteins)
- Daily Cleanse (a detoxifying blend to support digestion and keep your skin happy too)
Let’s dive into how these gut-friendly essentials can help you enjoy every bite—without the bloat.
Supporting Gut Health During Cheat Days
Your gut isn’t just handling digestion—it’s running the show behind the scenes. Maybe you’ve heard of the gut-brain connection, the two-way communication system between your digestive system and your brain, often referred to as the gut-brain axis. “Even though your gut is digesting the food, it is also talking to your brain, managing inflammation and regulating energy levels,” explains Rodgers. When your gut is balanced with plenty of good bacteria, it can break down heavier meals like a champ, but if it’s already struggling (thanks to stress, processed foods, or not enough fiber), she warns that those indulgences can hit harder—cue bloating, sluggishness, and even mood swings.
That’s where probiotics, like Gut Instinct, come in. Probiotics are beneficial bacteria that help maintain a balanced gut microbiome, which is key for smooth digestion, explains Trista Best, RD, MPH, LD. Gut Instinct contains 10 strains of probiotics, including Lactobacillus and Bifidobacterium species, that support digestion by breaking down food more efficiently and keeping your gut bacteria in check. These friendly microbes also help combat bloating by promoting regularity and reducing the overgrowth of gas-producing bacteria.
“Beyond digestion, probiotics play a role in managing inflammation and supporting a strong gut lining—both essential when indulging in rich foods that might otherwise trigger discomfort,” explains Best. “Plus, a well-balanced gut can help prevent post-meal energy crashes by supporting more stable blood sugar levels.”
So if you love a good cheat day but don’t love the aftermath, adding a daily probiotic like Gut Instinct can help your gut stay resilient—so you can enjoy indulgences without regret.
Preventing Bloating with Flatter Me
Your gut is a powerhouse when it comes to digestion, but sometimes it could use a little extra support—especially when you’re indulging in heavier meals, explains Volpe. That’s where digestive enzymes and fiber come in, working together to keep things moving smoothly and help you avoid that post-meal discomfort.
Digestive enzymes—like the blend found in Flatter Me—are specialized proteins that help break down food into nutrients your body can use. “Different enzymes target different macronutrients: proteases break down proteins, lipases tackle fats and amylases handle carbs,” explains Volpe. “Without enough enzymes, your gut has to work overtime, which can lead to bloating, gas, and sluggish digestion.” Taking a digestive enzyme supplement before meals gives your gut a helping hand, ensuring your food is efficiently broken down and absorbed.
Detox and Cleanse with Daily Cleanse
Sometimes indulgence happens—whether it’s a weekend of takeout, cocktails with friends or just eating outside of your typical routine. That’s where detox-supporting ingredients, like those in Daily Cleanse, come in to help bring your body back to balance.
Daily Cleanse is packed with detoxifying herbs, minerals, and antioxidants that support your liver, skin, and digestion—all of which work overtime when you indulge. “Milk thistle and dandelion root help your liver process and eliminate toxins efficiently, while chlorella and spirulina (powerful algae rich in chlorophyll) support the body’s natural detox pathways,” notes Volpe. “These ingredients help flush out what your body doesn’t need, keeping your system running smoothly.”
The Bottom Line
A gut-friendly cheat day? Possible. The key is supporting your digestion, microbiome, and detox pathways so your body can handle indulgence without the unwanted side effects. Probiotics like Gut Instinct help keep your gut bacteria balanced, Flatter Me’s digestive enzymes make breaking down heavier foods easier and Daily Cleanse supports your liver and skin with detoxifying herbs and antioxidants. So go ahead and enjoy that meal—just give your gut the love it needs to keep everything feeling good.
FAQ
Do these supplements help with long-term gut health or just after meals?
While supplements like Flatter Me offer immediate support by helping break down food and ease digestion after meals, Gut Instinct and Daily Cleanse work on a deeper level to support long-term gut health. Probiotics like those in Gut Instinct help nurture a balanced microbiome over time, which is key for digestion, immune health, and even mood, explains Rodgers. Meanwhile, Daily Cleanse supports your body’s natural detox pathways, helping to clear out toxins and keep your skin and digestion in check. So while they’re great for a little extra support after an indulgence, they also help set the stage for a more substantial, happier gut in the long run!
Can I use these supplements every time I indulge?
Most digestive supplements, like probiotics and enzymes, can be taken regularly without harm, according to Best. “Detox supplements with herbs like milk thistle or dandelion root are safe for regular use but should be cycled if taken long-term,” she says. “Taking digestive enzymes too often may reduce the body’s natural enzyme production over time, so occasional use is ideal, and probiotics are beneficial for daily gut support, even beyond indulgent meals.” She recommends listening to your body—if relying on supplements frequently, it may be worth assessing overall diet and digestion.
What’s the best time to take these supplements during a cheat day?
Best recommends taking probiotics in the morning or with meals to enhance digestion and gut health. “Digestive enzymes should be taken 10-15 minutes before a meal to help break down food efficiently and detox supplements can be taken the morning after an indulgent meal to support digestion and toxin elimination,” she says. “Hydration throughout the day ensures optimal digestion and nutrient absorption.”
Can I take these supplements with other digestion aids?
Yes, many of these supplements work synergistically when combined, notes Best. “Probiotics and digestive enzymes complement each other, improving digestion and gut flora balance,” she says. “Thoughtful combinations optimize gut health while minimizing digestive distress.”
