What Is A Salt Water Flush? The Benefits, Risks + Science Behind This Popular Detox Tool

I’m no stranger to poop. It’s probably one of my most talked about subjects with my patients in my telehealth functional medicine clinic. From the consistency to frequency, your poop (or lack thereof) can reveal a lot about what’s going on beneath the surface with your health. So while the ultimate goal is to heal any underlying dysfunctions, sometimes you need a little help getting things moving.

A salt water flush is one easy way to speed the process up. I love that it doesn’t call for any expensive ingredients and it’s easy to make yourself at home. But how often should you really be doing a salt water flush? And does it actually work as well as people claim?

Read on to learn more about whether or not the benefits extend beyond bathroom habits, my go-to salt water flush recipe, and what you need to look out for before mixing up your first glass.

What is a salt water flush?

Also known as a salt water cleanse, colon cleansing, or “master cleanse”, a salt water flush is a tool designed to cleanse the colon and help your body flush out old waste by inducing a bowel movement (or two), similar to the prep for a colonoscopy. It is a great at-home remedy for constipation and I have recommended it to many of my patients in my telehealth functional medicine clinic who are dealing with the same issue. 

The idea behind it is simple: You drink a mixture of warm water and salt on an empty stomach, a combo that has a laxative effect. However, the research is mixed regarding its effects beyond constipation relief and bloating, but you can’t deny its almost immediate effects for relieving backed up bowels.

READ MORE: Struggling With Bloating? Here’s What Your Bloating Symptoms Mean (+ How To Finally Find Relief)

Benefits Of A Salt Water Flush

There is a lot of information out there on the seemingly powerful detox effects of salt water flushes on your gut health beyond just constipation, but some of that is overstated.

Sea salt can help detoxify the skin, so indulging in a sea salt bath or salt cave therapy can be a great way to relax and boost your skin health. There just isn’t enough evidence out there to support salt water flushes as a cure-all for your digestive issues.

There also isn’t enough evidence to show that they reduce parasitic activity along the digestive tract. Herbal anti-parasitics like the ones in my Parasite Protocol are my go-to when dealing with intestinal parasites, but the right course of action can depend on the damage they’ve done.

So even though the evidence surrounding salt water flushes specifically is limited, there are some additional health benefits of sea salt, both externally and internally:

• Eases sore throats and nasal congestion (1)
• Improves skin barrier function (2)
• Enhances wound healing (3)
• Alleviates psoriasis (4)

Salt water flush recipe

A salt water flush isn’t complicated to make, but you’ll want the right ratios of ingredients in order to achieve the desired results.

Ingredients:

• 2 teaspoons sea salt
• 34 oz. (about 1 liter) water
• 2 tablespoons lemon juice

Directions:

• Heat your water over the stove or in the microwave
• Place your water, salt, and lemon juice in a large water bottle or glass. Stir or shake until the salt is completely dissolved
• Drink the mixture within a few minutes. You shouldn’t sip on it.

After you finish drinking the salt water mixture, lay down and massage your stomach to help get your digestive tract moving. Ideally, you will want to avoid going to the bathroom for 30 minutes to ensure the salt is completely absorbed so you can flush out as much from your system as possible. But when you can’t hold it in any longer, make your way to the bathroom.

What salt should I use?

The quality of your salt is vital for the best salt water flush. You want to stick to non-iodized sea salt instead of heavily processed table salt for your flush. Sea salt is mainly composed of sodium chloride with trace minerals like magnesium, calcium, and potassium, which are the minerals that help induce bowel movements. Pink Himalayan salt or Celtic sea salt work too, but you want to avoid table salt. Not only is it stripped of its mineral content during processing, it also contains unnecessary additives like anti-clumping agents.

LISTEN: Semaglutide Blindness, Salt-Sodium Myths, Overcoming OCD (Ask Me Anything!)

Salt water flush side effects

Salt water flushes can lead to multiple bowel movements, which means you can lose a large amount of electrolytes that aren’t replaced by the sodium you consume. That can lead to side effects from an electrolyte imbalance or deficiency like:

• Muscle cramps
• Headaches
• Fatigue
• Nausea
• Irregular heartbeat

Drinking too much salt water can also lead to nausea and vomiting. It’s vital to stick to salt water flush recipes exactly as written and talk to a healthcare professional before trying it for the first time.

SHOP: People often underestimate the importance of electrolyte balance as a reason for staying hydrated. But many of the popular electrolyte brands on the market contain an abundance of sugar that also isn’t doing you any favors. That’s why I formulated LongevityRX Cellular Hydration Sticks. Not only is it the only leading brand with a balanced 1:1 ratio of sodium to potassium, it is powered by Celtic Sea Salt® a whole unrefined mineral blend, and synergistically combined with red marine algae, organic watermelon, coconut water, and celery to provide hydration from head-to-toe.

Why didn’t my salt water flush work?

If your salt water flush didn’t work, don’t fret. It may be because you got the ratio of salt to water wrong or were already dehydrated before your cleanse, as proper hydration and electrolyte balance is key. Underlying health conditions, such as inflammatory bowel disease (IBS), can also affect healthy bowel function in a way that acts as a barrier to a successful salt cleanse. 

Remember, salt water flushes are not a cure-all to digestive problems. If you are struggling with chronic gut dysfunction you’ll need to address the root cause to achieve long-lasting, sustainable healing rather than the quick symptom relief from a salt water flush.

Natural ways to support your digestive system + overall health

Salt water flushes aren’t meant for daily or long-term use, so it’s important to support your body’s digestion and detoxification systems on a regular basis. That includes your digestive tract, liver, gallbladder, and kidneys.

For healthier bowel movements long-term, follow these tips:

• Drink plenty of water. (Warm water alone can have a positive impact on your bowels.) (5)
• Eat probiotic-rich foods like kefir or sauerkraut.
• Take a probiotic or fiber supplement if diet changes aren’t enough.
• Boost your fiber intake. (6)
• Incorporate daily movement into your routine.

For a healthier detoxification system, follow these tips:

• Stay hydrated with clean water
• Limit alcohol
• Switch to non-toxic personal care and cleaning products
• Limit your consumption of prepackaged, processed foods
• Exercise

The Takeaway

Salt water flushes can be a great tool to help get things moving, but they’re not a long-term solution. If you’re having a difficult time getting a handle on your gut health, you shouldn’t rely on salt water flushes as your primary response. It’s important to get to the root of your issues.

Constipation can be a signal of a magnesium deficiency or intestinal parasites. Maybe you’re not getting enough fiber or dealing with chronic stress. That can all mess with your overall digestive health and the balance of good bacteria in your gut.

As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe. 

Photo: Unsplash.com

Sources

• Ramalingam, S., Graham, C., Dove, J., Morrice, L., & Sheikh, A. (2019). A pilot, open labelled, randomised controlled trial of hypertonic saline nasal irrigation and gargling for the common cold. Scientific reports, 9(1), 1015. https://doi.org/10.1038/s41598-018-37703-3
• Proksch, E., Nissen, H. P., Bremgartner, M., & Urquhart, C. (2005). Bathing in a magnesium-rich Dead Sea salt solution improves skin barrier function, enhances skin hydration, and reduces inflammation in atopic dry skin. International journal of dermatology, 44(2), 151–157. https://doi.org/10.1111/j.1365-4632.2005.02079.x
• Rao, D., Kumar, P., & Prabhu, V. (2024). Advancements in seawater immersion wound management: Current treatments and innovations. International wound journal, 21(10), e70070. https://doi.org/10.1111/iwj.70070
• Peinemann, F., Harari, M., Peternel, S., Chan, T., Chan, D., Labeit, A. M., & Gambichler, T. (2020). Indoor salt water baths followed by artificial ultraviolet B light for chronic plaque psoriasis. The Cochrane database of systematic reviews, 5(5), CD011941. https://doi.org/10.1002/14651858.CD011941.pub2
• Çalişkan, N., Bulut, H., & Konan, A. (2016). The Effect of Warm Water Intake on Bowel Movements in the Early Postoperative Stage of Patients Having Undergone Laparoscopic Cholecystectomy: A Randomized Controlled Trial. Gastroenterology nursing : the official journal of the Society of Gastroenterology Nurses and Associates, 39(5), 340–347. https://doi.org/10.1097/SGA.0000000000000181
• van der Schoot, A., Drysdale, C., Whelan, K., & Dimidi, E. (2022). The Effect of Fiber Supplementation on Chronic Constipation in Adults: An Updated Systematic Review and Meta-Analysis of Randomized Controlled Trials. The American journal of clinical nutrition, 116(4), 953–969. https://doi.org/10.1093/ajcn/nqac184