14 Day Colon Cleanse Step by Step Blueprint

Feeling Bloated, Sluggish or Low on Energy?

If you’ve ever struggled with persistent bloating, irregular digestion, or that heavy, sluggish feeling that just won’t go away, you’re not alone. Many of us experience periods when our digestive system feels out of balance and it can impact everything from our energy levels to our mood and overall wellbeing.

That’s where a gentle colon cleanse can help. Instead of turning to harsh laxatives or quick-fix detoxes, a structured at-home cleanse offers a natural way to reset your digestive system, support gut health, and restore energy.

Why a Gentle, At-Home Cleanse?

Unlike aggressive treatments that shock the system, a well-planned cleanse works with your body, not against it. The goal isn’t just to empty your bowels quickly, but to support your colon, encourage healthy elimination, and create a cleaner environment for nutrient absorption.

Think of it as giving your digestive system a much-needed reset, one that helps clear built-up waste, reduce bloating, and improve overall vitality.

Trust in Experience: Dulwich Health

Since 1986, Dulwich Health has specialised in natural supplements and remedies, supporting over 30,000 customers with products that work alongside the body’s natural processes. With decades of trusted experience, their focus has always been on gentle, effective solutions that enhance wellbeing.

The Key to This Blueprint: OxyTech

At the heart of this 14-day plan is OxyTech, Dulwich Health’s flagship oxygen-based colon conditioner. Unlike stimulant laxatives that irritate the bowel and can be habit-forming, OxyTech works differently.

It uses a unique oxygen-release mechanism, where magnesium bound with oxygen is activated in the digestive system. This helps break down waste in the colon into smaller, more manageable particles that can be eliminated gently and effectively. The result is a cleanse that is:

• Gentle – no cramping or harsh urgency.
• Effective – supports regularity while clearing built-up debris.
• Energising – many users report improved energy as oxygen absorption increases.

This makes OxyTech not only a colon cleanse solution but also a way to support your body’s natural energy and detoxification processes.

The 'Before You Begin' Checklist

Before diving into your 14-day colon cleanse, it’s important to prepare both practically and mentally. A successful cleanse isn’t just about what you take, it’s about creating the right environment to support your digestive reset. Use this checklist to get started:

1. Consult a Professional

Always seek advice from your doctor or a qualified nutritional therapist before starting any cleanse, especially if you have pre-existing health conditions, are pregnant, breastfeeding, or taking prescription medication. A professional can help you tailor this plan to your individual needs.

2. Gather Your Supplies

Having everything ready in advance will make your 14-day journey much smoother. You’ll need:

• OxyTech – This is the core of the programme. Its oxygen-based formula will gently cleanse and condition your colon without the harsh side effects of stimulant laxatives.
• Plenty of Water – Hydration is non-negotiable. Aim for at least 2 litres of water daily to help flush out waste and support oxygen absorption.
• Clean, Whole Foods – Stock up on fresh fruit, vegetables, leafy greens, whole grains, legumes, nuts, seeds, and lean proteins. These foods will nourish your body and reduce the strain on your digestive system.
• Probiotics – Support your gut flora with probiotic-rich foods like kefir, sauerkraut, kimchi, or a high-quality probiotic supplement. Replenishing beneficial bacteria is key after clearing the colon.

3. Set Your Intention

A cleanse isn’t just a physical process, it’s also an opportunity to reset your mindset. Take a moment to reflect on what you want to achieve over these 14 days. Do you want to:

• Feel lighter and less bloated?
• Boost your energy levels?
• Improve your digestion and regularity?
• Simply give your body a fresh start?

Write down your goal and keep it somewhere visible. This intention will keep you motivated when the cleanse feels challenging.

Phase 1: Detox and Eliminate (Days 1–7)

The first week of your cleanse is all about removing the foods that burden your digestion and supporting your body as it begins the cleansing process. By simplifying your diet and starting OxyTech, you’ll help your colon release built-up waste while gently nourishing your system.

Morning Routine

• Warm water with lemon – Start each day with a glass of warm water and a squeeze of fresh lemon. This simple ritual helps hydrate, gently stimulate digestion, and prepare your system for the day.
• Nutritious breakfast – Don’t skip breakfast. Choose light, nutrient-rich options like oatmeal topped with berries and chia seeds, or scrambled eggs with spinach and avocado. This fuels your body while keeping digestion smooth.

Dietary Guidelines

Foods to Eat

Focus on clean, whole foods that support natural detoxification:

• High-fibre foods – Leafy greens (spinach, kale, rocket), cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), and fruits like apples, pears, and bananas.
• Lean proteins – Opt for chicken, turkey, fish, lentils, chickpeas, and tofu. These support tissue repair and help keep you full.
• Healthy fats – Avocado, olive oil, flaxseed, chia seeds, walnuts, and almonds for steady energy and anti-inflammatory support.
• Hydration – At least 2 litres of water daily. Herbal teas such as peppermint, ginger, or chamomile are also excellent for soothing digestion.

Foods to Avoid

For best results, eliminate or reduce foods that slow digestion or increase inflammation:

• Processed and packaged foods (crisps, fast food, ready meals)
• Refined sugar and sweets
• Refined carbohydrates (white bread, white pasta, pastries)
• Alcohol
• Caffeine (coffee, energy drinks or reduce gradually to avoid withdrawal symptoms)
• Dairy and gluten (optional, but many find digestion improves when these are reduced or avoided)

OxyTech Usage

OxyTech is the cornerstone of your cleanse. Here’s how to use it safely and effectively during Phase 1:

1. Start low – Begin with 1 capsule in the evening, at least one hour after your last meal. Take with a full glass of water.
2. Increase gradually – Each evening, increase by 1 capsule until you reach the level that produces 3–5 comfortable bowel movements per day. This dosage will vary for each individual.
3. Expect loose stools – Don’t be alarmed if you experience watery or loose bowel movements during this phase. This is a sign that OxyTech is working to break down and flush out old waste. It is not diarrhoea in the harmful sense but part of the cleansing process.
4. Stay hydrated – Drink plenty of water throughout the day to help flush toxins and support the oxygen-release mechanism.

Note: Some people may feel mild tiredness or notice temporary digestive shifts as their body adapts. This is normal and usually passes quickly.

Phase 2: Rebuild and Sustain (Days 8–14)

With the initial cleansing phase complete, your body is now primed to rebuild a healthy gut environment and embed habits that will keep you feeling lighter, more energised, and more regular long after the cleanse ends.

Morning Routine

Keep up your morning ritual of warm water with lemon to wake up your digestion and gently support detoxification. It’s a small habit that makes a big difference in maintaining regularity and energy.

Dietary Guidelines

Foods to Add Back

Now is the time to replenish your gut with beneficial bacteria and supportive nutrients:

• Fermented foods – Add sauerkraut, kimchi, kefir, kombucha, or miso. These probiotic-rich foods help repopulate your gut flora with “friendly” bacteria.
• Prebiotic foods – Include fibre-rich foods that feed probiotics, such as garlic, onions, leeks, asparagus, and oats.
• Continue whole foods – Stick with the vegetables, lean proteins, healthy fats, and fruits from Phase 1 for consistent energy and digestion.

Sustaining Good Habits

Phase 1 isn’t a temporary diet, it’s the foundation for long-term wellness. Keep processed foods, sugar, and refined carbs to a minimum, and prioritise whole, natural ingredients as your everyday staples.

OxyTech Usage

After 7–10 days of gradually increasing OxyTech, you should have found your optimal cleansing dose. Now it’s time to transition to a maintenance routine:

1. Reduce slowly – Begin lowering your dose until you find the smallest number of capsules that still keeps your bowels regular (usually 1–3 capsules in the evening).
2. Listen to your body – Everyone’s digestion is unique. If you feel sluggish or constipated, increase slightly. If stools are too loose, decrease the dose.
3. Think long-term – Many users continue OxyTech as part of their daily routine, not just a short-term cleanse, to maintain digestive balance and energy.

Lifestyle Tips

• Mindful Eating – Take time with meals, chew food thoroughly, and avoid distractions. This aids digestion and allows your body to properly absorb nutrients.
• Exercise – Gentle activity such as walking, yoga, or swimming stimulates circulation and helps your digestive system function smoothly.
• Stress Reduction – Stress directly impacts the gut. Incorporate calming practices like meditation, journaling, or deep breathing to support your digestive health.

What to Expect and Key Benefits

Every cleanse is a personal journey, and it’s normal to experience some changes as your body adjusts to the process. Understanding what’s ahead will help you stay motivated and reassured.

Possible Side Effects

As your colon begins to release built-up waste and toxins, you may notice:

• Temporary cramping or bloating – This is often a sign that your digestive system is responding and clearing out debris.
• Loose stools – A natural and expected effect of OxyTech as it oxygenates and softens waste. This is not harmful diarrhoea but part of the cleansing process.
• Mild fatigue or headaches – In the early days, some people feel temporarily tired as toxins move out of the body. Staying hydrated and resting as needed will ease this.

These effects are generally short-lived and should settle as your body adapts. Remember: these are signs that your cleanse is working.

Key Benefits

When completed with consistency, the 14-day colon cleanse can bring a range of benefits, including:

• Reduced bloating and gas – A lighter, more comfortable feeling in the stomach.
• Improved regularity – Easier, more consistent bowel movements.
• Increased energy levels – Many people report feeling more alert and less sluggish.
• Clearer skin – A cleaner gut environment can reflect in a healthier, brighter complexion.
• Improved nutrient absorption – With a cleaner colon, your body can take in vitamins and minerals more effectively.

By the end of the two weeks, you should feel lighter, more energised, and better equipped to maintain lasting digestive health.

Beyond 14 Days

Completing this 14-day colon cleanse is more than just a short-term reset, it’s the beginning of a healthier relationship with your digestion and overall wellbeing.

The key takeaways are simple yet powerful:

• A clean and supported colon helps reduce bloating, improve regularity, and boost energy.
• Gentle oxygen-based cleansing with OxyTech works differently from harsh laxatives, helping your body restore balance without dependency.
• Small daily habits — from mindful eating and hydration to stress management — make a big difference in sustaining long-term gut health.

Think of this blueprint as your foundation. By continuing with clean, whole foods, probiotics, hydration, and a maintenance dose of OxyTech, you can extend the benefits of your cleanse well into the future.