Everyone wants a printable spring cleaning checklist, but not everyone is keen to having one for getting their gut microbiome in top shape.

But you are, and so I created this free spring cleaning checklist for you. In fact, this post is filled with information about every single item on the printable checklist.

However, feel free to skip to the bottom for your free printable spring cleaning checklist if you don’t want context.

Or, grab the shorter version in this podcast episode:

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A Daunting Task

Yes, doing spring cleaning for your microbiome might seem daunting at first, but paying attention to the things on my list is a good idea.

In fact, spring is a great time to focus on it all because it’s the season of renewals.

It’s the time when we feel more alive and awake; the days are longer, and our moods seemingly better.

Many believe spring to be the perfect time of year for resetting and focusing in on health goals.

I could not agree more, especially with regards to all things gut health.

Printable Spring Cleaning Checklist (your optimal microbiome version)

Click HERE to save this printable spring cleaning checklist.

You’ll be happy to know that my list is not only focusing on food.

While the things we choose to feed or not feed our microbiome matters, many other things matter as well.

Therefore, I have a big list of a lot of things you can consider for this thorough cleaning.

My goal with this post is to highlight several, but then to provide an entire list of tasks to consider.

Let’s get to it.

1. A Great Way to Start: Dial in what’s ‘bugging’ (pun intended) you

First things first….after a long winter, you might be thinking……can it be real? 

Rotten gut bacteria leads to weight gain? It’s true.

So many things can play into this, and without me hand holding you through it, I don’t know your exact situation, but everything always ties back to the gut.

I didn’t know that this was my issue….for years! And for years I just masked it with antibiotics and the thoughts, “oh well, I guess this is just how my stomach is supposed to be.“

All of that would eventually downward spiral to a diagnosis of Colitis, more drugs and then a huge awakening…. that my issues were mostly due to SIBO all along.

So what did I do? How did I start? I took the natural approach and looked to food and lifestyle as part of the solution. And the way I did this (+ the way that I think is optimal) is through the use of a gut healing journey journal.

Start one today; never look back. Small act; big difference.

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2. Reduce Sugar

Sugar looms everywhere, and you would be surprised how quickly the amount of sugar you consume daily adds up.

Sugar doesn’t only look like the exact word “sugar” on a label.

It is also called things such as: white sugar, cane sugar, brown sugar, confectioner’s sugar, invert sugar, raw sugar, beet sugar, turbinado sugar, corn syrup, high fructose corn syrup, dextrin, honey, maple, evaporated cane juice, malt, molasses, dextrose, fructose, fruit juice concentrate, glucose, maltose, etc.

Start your day with Orange Juice? Even a lower sugar one has 10g sugar/serving. And you haven’t even had your cereal, toast, jam or muffin yet!

Read labels and aim for the lowest sugar possible.

Get inspired with some nil sugar ideas.

3. ….and then kick the “fake” sugar

Most fake sugars are dirty chemicals – yes, dirty chemicals.

They include words like saccharin, sucralose, aspartame (one of my 7 scary food additives to avoid).

Did you know that many places in the world ban these fake chemicals?

Anyways, It’s hard to give this one up, especially when we are pre-programmed to understand that they are “fat-free and sugar-free” and the healthy alternative.

Try nixing them. Note: you can see what “fake” sugars I use in my post on non-nutritive sweeteners.

4. Spring clean up

Add them in!

If all else fails, just add in some great, new items to your diet for the spring clean up.

Try any or all of these:

• anti-inflammatory Omega-3 fats (ie. Wild Alaskan Salmon)
• fruits
• vegetables
• smoothies
• cayenne pepper
• turmeric
• nuts and seeds
• fermented veggies
• cinnamon
• ginger
• greens, greens, and more greens!

5. Choose beauty wisely

I have spent a lot of time doing various spring detoxes by cleaning out all makeup and personal care items.

In the spring of 2014, I literally dumped a ton of nasty stuff.

I did it again (with the remaining stuff) when I joined the Beautycounter mission in late summer of 2017.

I recently stumbled upon a graphic, and I loved #6 so much: Don’t Be Dangerously Pretty.

Take this time during your spring detox to weed through your beauty and personal care products. In fact, if you’d like 31 different swaps to choose from, consider joining the Clean Living challenge HERE.

This is what the month looks like; you can pick and choose on your own time, as you please.

6. Medications and supplements

The first thing to do from a spring cleaning standpoint is to check the expiration dates on all medications and supplements.

I used to keep every single supplement possible “just in case,” but so many of them were expired by the time I thought to revisit them.

But after that, maybe you simply want to revisit all the medications and supplements you’re taking. What’s working? What is not? And what might you need to add for this spring refresh?

You can get started with the gut healing supplements quiz for free HERE.

Or perhaps you simply need to start implement a supplement and medication tracker?

Whatever it is, especially with gut healing, there must be something in this category for you to spring “clean.”

7. Spring fitness

Now that there is warmer weather and the days are getting longer, it’s a great idea to move more outdoors.

This is a triple whammy for us all because moving is key for a healthy, detoxed body and fresh air combined with more vitamin D is unparalleled true wellness.

We need the sun, fresh air, and easy movement more than you can imagine.

So start soaking it up, even with some short and easy walks.

8. Get it out

Does the end of winter have you feeling down and negative? These down-and-out thoughts are likely to leave you feeling less than optimal.

Take some time for yourself every day to journal or paint or whatever else creatively you need to do to get it out.

Here are a couple of my top suggestions:

1. Create a gut healing vision board for spring/summer!
2. Bullet Journal or Gratitude Journal. (I really do them all, and trust me, they work wonders.)

Bottled up thoughts and emotions are as much a drag for the immune system as many of the foods we clutter it with. Read that again.

9. Entire house

Finally, when we think of a spring cleaning list, it’s typically the entire home we think about. And because I know that even this impacts the gut, I didn’t want to leave it out.

Something I never knew is just how toxic having a “clean home” could be.

In fact, here are 4 common toxins found in cleaning products:

1. Ammonia. Ammonia is a a colorless gas with a distinct odor. It is a building-block chemical and a key component in the manufacture of many products people use every day. According to the NIH, “Household and industrial cleaners contain anywhere from 5 to 25% of ammonia in dissolved form. Hence the residents, especially children of such households, are at an increased risk for accidental or suicidal ingestion exposure. The spillage of such products can lead to significant inhalational exposure as well.” 
2. Bleach. Bleach is a chemical that can remove or lighten color, usually via oxidation. It is the common name for a solution of 2.5% sodium hypochlorite in water. It’s also called chlorine bleach or liquid bleach. It’s a disinfectant; not a cleaner. The NIH states, “They are frequently used for cleaning and disinfection; bleaches kill or control most types of viruses, bacteria, molds, mildews, and algae.” Also make note that when ammonia and chlorine bleach are accidentally mixed together, they create dangerous chloramine gas.
3. Formaldehyde. Formaldehyde is a simple chemical compound made of hydrogen, oxygen and carbon. OSHA states, “Formaldehyde is a sensitizing agent that can cause an immune system response upon initial exposure. It is also a cancer hazard. Acute exposure is highly irritating to the eyes, nose, and throat and can make anyone exposed cough and wheeze. Subsequent exposure may cause severe allergic reactions of the skin, eyes and respiratory tract. Ingestion of formaldehyde can be fatal, and long-term exposure to low levels in the air or on the skin can cause asthma-like respiratory problems and skin irritation such as dermatitis and itching.”
4. Sodium hydroxide. Sodium hydroxide (NaOH), also known as caustic soda or lye, is a highly versatile substance used in a variety of manufacturing processes. It is a co-product of chlorine production.According to the Agency for Toxic Substances & Disease Registry, “Chronic exposure to dusts or mists of sodium hydroxide may lead to ulceration of the nasal passages. Chronic skin exposures can lead to dermatitis. Ingestion may lead to perforation of the gastrointestinal tract or stricture formation.”

Sources HERE.

So then, what should you use instead?

Here is a basic list of my no-fail home cleaning products:

1. Carpet & Upholstery Stain Remover (via Grove, perfect for furniture and general living room)
2. Multi-Purpose Cleaner Concentrate (via Grove, use everywhere; I love it mostly for our kitchen counters)
3. Vinegar Wash Floor Cleaner (via Grove, Aunt Fannies brand)
4. Ultra-Concentrated Liquid Laundry Detergent (via Grove)
5. All-Purpose Wood Spray Cleaner (via Grove, Aunt Fannies brand)
6. Rosey by Thrive Market Toilet Bowl Cleaner (via Thrive Market)

Okay, so let’s put all of the above together adding even more in one comprehensive printable spring cleaning checklist.

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Ultimate Spring Cleaning Checklist (your optimal microbiome version)

Click HERE to print this free printables full checklist with spring cleaning tips (for your gut).

Weekly Cleaning Checklist

• keep track of everything via your gut healing journal to understand and then…..
• review + answer, “How is this working for me?“
• reduce sugar
• kick the “fake” sugars
• add in new foods for your spring diet clean up
• replace any laundry room supplies (that are empty) with non-toxic options
• tidying up your fridge and pantry goods
• open the windows + use an air filter (see: AirDoctor) for the freshest and cleanest air
• clean your water filter so it doesn’t get moldy (see: Aquatru)
• get outdoors for fun and/or exercise
• daily deep breathing

Deep Cleaning Checklist

• check supplements and medications for expiration dates
• testing; Viome microbiome test
• make that long overdue gut health appointment; check out OSHI for the virtual option
• choose beauty wisely; sweep through all current makeup, skincare, and personal care products
• journal; get it all out

Extra Time Checklist

• swap out candles for essential oil diffusers
• identify what you might be reacting to; try the FoodMarble device

Items to Consider Purchasing for Spring Cleaning Plans Towards the Optimal Microbiome

Edible

1. Fridge / pantry sweep with Thrive Market
2. Daily Harvest
3. No-sugar meat sticks
4. Bone Broth (code AGUTSYGIRL at checkout will save you 20%)
5. anti-inflammatory Omega-3 fats (ie. Wild Alaskan Salmon)
6. fruits
7. vegetables
8. cayenne pepper
9. turmeric
10. nuts and seeds
11. fermented veggies
12. cinnamon
13. ginger
14. greens, greens, and more greens!

Non-Edible

1. Gut healing journal
2. Beautycounter
3. Ilia Beauty
4. Mad Hippie
5. Diffuser (eco-friendly one, too!)
6. Air Doctor Pro (you’ll save $300 with my link)
7. AquaTru Water Filter (you’ll save $150 with my link)
8. Supplement + medication tracker
9. Carpet & Upholstery Stain Remover (via Grove, perfect for furniture and general living room)
10. Multi-Purpose Cleaner Concentrate (via Grove, use everywhere; I love it mostly for our kitchen counters)
11. Vinegar Wash Floor Cleaner (via Grove, Aunt Fannies brand)
12. Ultra-Concentrated Liquid Laundry Detergent (via Grove)
13. FoodMarble AIRE 2 device (test now measuring BOTH Hydrogen AND methane breath at HOME; Use code ‘GUTSYG’ at checkout to save an automatic 15% off the device +/or FODMAP program)
14. All-Purpose Wood Spray Cleaner (via Grove, Aunt Fannies brand)
15. Rosey by Thrive Market Toilet Bowl Cleaner (via Thrive Market)
16. Dr. Bronner’s Pure Castile Liquid Soap – Baby Unscented (can get right on Amazon)
17. microfiber cloths

Miscellaneous

1. Supplements (this is A Gutsy Girl’s supplement line, so you can always use code GUTHEALING10 to save 10%)
2. Probiotic (code AGUTSYGIRL at checkout to save 15%)
3. Nutrisense (autuomatic $30 off your device by using this link)
4. Viome (gut microbiome health test; code AGUTSYGIRL at checkout to save $110 off your own testing kit)

If you liked this post with my Printable Spring Cleaning Checklist, you might enjoy:

1. Habit Tracker Bullet Journal {printable}
2. The Beginner’s Guide to Digestive Health Testing
3. 13 Probiotic Benefits Beyond Gut Health

Disclosure: When you purchase via any of the affiliate links in this post, I am paid a small affiliate commission. All opinions stated here are 100% my own. I appreciate your support. This compensation helps with expenses to keep the website up and running. And, of course, this allows me to continue sharing all that I can with you. For my full disclaimer and disclosure click HERE. Thank you for your support!

Xox,
SKH