Whole Foods Body Cleanse Detox Guide

A cleanse, or detoxification diet (“detox”), may sound enticing, promising to rid the body of unwanted toxins, facilitate weight loss, and improve overall health. However, it's essential to understand what a cleanse entails and whether it can truly deliver on its promises.

Understanding Cleanse Diets

A cleanse diet typically involves eliminating certain foods, fasting, or taking supplements to help the body shed unwanted toxins. “Toxins” is often used as a catchall term referring to pollutants and synthetic chemicals you're exposed to through your environment and diet. While many cleanses claim to help get rid of these toxins, substantial evidence supporting this claim is lacking.

Most detoxes and cleanses fall into one of three categories: liquid cleanses, liver detoxes, and colon cleanses.

Liquid Cleanse

Liquid cleanses limit your diet to juices, smoothies, or soups, often prepackaged or made according to a specific recipe. While there’s no solid food on a liquid cleanse, some may include herbal supplements. The liquids in a cleanse are often primarily made from fruits and vegetables, though soups and smoothies may contain nuts or protein powder.

Drinking your meals may sound simple, but pay attention to these potential liquid cleanse pitfalls:

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• Low calorie intake due to dietary restrictions
• Higher sugar intake, since many fruits and vegetables are high in natural sugar
• Unbalanced macronutrients if the cleanse is restrictive

Liver Detox

Your liver naturally flushes toxins from your body. Liver cleanses aim to detoxify the liver and help it function better.

Liver cleanses typically involve over-the-counter products with specific ingredients, such as:

• Green tea, which may improve liver function
• Milk thistle, proven to have an anti-inflammatory effect on the liver
• Turmeric, which protects the liver from disease

While these ingredients individually do offer health benefits, there is no evidence that repeated liver cleanses are beneficial. Detoxing your liver cannot repair existing liver damage and does not offer balanced nutrition.

Colon Cleanse

A colon cleanse uses laxatives and natural herbs to flush waste buildup. The hope is cleaning the colon will rid the digestive system of toxins and unhealthy bacteria.

Experts warn that overusing laxatives can be unsafe. There is also concern that cleaning the digestive system of bad bacteria may also flush the good bacteria, leaving you more vulnerable to gastrointestinal issues.

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Safety and Effectiveness of Detoxes and Cleanses

According to the National Center for Complementary and Integrative Health, there’s very little research on the safety and effectiveness of dietary cleanses and detoxes. Any studies focused on the effects of commercial detoxes on humans tend to be small or flawed.

Experts agree that cleansing isn’t necessary because your body naturally removes toxins through bowel movements, liver function, sweat, and urination. Many of the natural ingredients included in cleanses do have health benefits. But you can achieve those same effects by adding those ingredients to a healthy, whole-food diet.

Potential Pros and Cons of Cleanse Diets

Feeling good after a cleanse is common, and you may even lose weight. That response makes sense because you’ve eaten limited calories and avoided processed foods, alcohol, and unhealthy chemicals while on the cleanse. Many of those immediate effects may decrease or disappear once you resume your usual diet. But there are positive effects that can come out of a cleanse, including:

• Adding vitamins and minerals to your diet: If the cleanse involves a lot of fruits and veggies - and you don’t typically eat much produce - you’ll benefit from the boost of vitamins and minerals.
• Breaking the habit of eating sugar and processed foods: Even a few days away from unhealthy food and sugar can help you instill better eating habits.
• Identifying food sensitivities: Eliminating certain foods from your diet can make you feel better if you have food sensitivities. After the cleanse, add foods back in one at a time to identify any possible sensitivities.

Possible cons of cleansing

Commercial detox diets and cleanses are not FDA-approved and may contain harmful ingredients.

Ayurvedic Cleanse: A Gentle Approach

An Ayurvedic cleanse offers a different perspective on detoxification. It aims to minimize the variety and complexity of inputs (and potential toxins) so that the body can rest, recuperate, and repair itself. At its root, an Ayurvedic cleanse improves the strength of agni (the digestive fire) in the GI tract and throughout the body by resting and purifying the digestive system.

Read also: Plant-Based Diet Guide

However, even a gentle cleanse like this one is not appropriate for pregnant or breastfeeding women, or for anyone who is extremely weak or debilitated.

Three Phases of an Ayurvedic Cleanse

An Ayurvedic cleanse typically involves three phases: preparation, active cleansing, and reintroduction/rejuvenation.

1. Preparation Phase: This phase involves cleaning up your diet and lifestyle in order to prepare for an effective cleanse. At the same time, you will be reducing your intake of fast foods, processed foods, meat, dairy, refined sugars, and sweets.
2. Active Cleansing Phase: During this time, you will be eating a monodiet of very simple, cleansing foods such as kitchari. While you'll want to avoid eating leftovers from previous days during this phase of the cleanse (and all throughout, if you can manage), it is acceptable to prepare all of your food for the day first thing in the morning. REST as much as possible. Otherwise, you may need to shampoo more than once to remove all of the oil. You can also try applying shampoo to your dry hair (before you wet it), lather, then rinse. Eat Kitchari throughout the day, as desired, allowing at least three hours between meals and aiming to have a total of three meals per day. It is very important not to feel deprived during your cleanse. If the monodiet is causing a sense of deprivation, do not eat kitchari for breakfast. Have Simple Oatmeal instead. You can also vary the vegetables that you use in your kitchari from day to day. If you are still struggling, try steaming your vegetables and serve them as a separate side dish, garnished with a little melted ghee, a squeeze of lemon juice, and a pinch of salt. About a half-hour before bed, steep 1/2 teaspoon Triphala powder in a cup of freshly boiled water for ten minutes. Or, take two Triphala tablets with a glass of warm water.
3. Reintroduction and Rejuvenation Phase: After you complete the active cleansing phase, your body will still be processing the toxins that were stirred into circulation. Eat primarily simple, whole foods, diversifying your menu very gradually. Maintaining a very simple diet through this phase of the cleanse buffers your system, strengthens agni, and prepares your digestive system to successfully receive more complex foods after the cleanse is complete. For many, this is actually the most challenging phase of the entire cleanse. It can feel like we've come through the hard part, and after days of kitchari, we are often craving some substance and stimulation in our diets. You may also find it helpful to plan a menu for this phase in advance. This is not the time to celebrate with a pizza and a beer! Remember, the longer your cleanse, the more time your body will need to diversify your diet and strengthen agni. It is important to follow any significant cleanse with a period of rejuvenation. Now that you've cleared your body of accumulated toxins and imbalances, your tissues are primed to receive very deep nourishment. This is completely normal because the body is often still working to eliminate the toxins released during the cleanse. This is a wonderful time to cultivate deeper inner awareness and to listen to your body.

In general, the longer your cleanse, the deeper your detox will be. It is critically important that you choose a timeframe that feels very manageable to you. It is better to succeed at a shorter cleanse than to struggle through-or completely abandon-a longer one.

Considerations for an Ayurvedic Cleanse

• Timing: The periods surrounding the fall and spring equinoxes are especially supportive of cleansing.
• Stress: It is important to minimize your exposure to stress for the duration of your cleanse. The best way to do this is to schedule active cleansing during a time when you can be a bit of a hermit and stay home most days. In general, eliminate any unnecessary obligations.
• Menstruation: A menstruating person should schedule their cleanse around their cycle to ensure that they do not bleeding during the active cleansing phase.
• Emotions: It is quite common to have unexpected and somewhat unexplainable emotions crop up during a cleanse. Ideally, we would simply witness these states as they arise, creating space to honor, move, and release our feelings in a healthy way.

Functional Foods that Support Detoxification

While detox diets may not be necessary, certain functional foods can support your body's natural detoxification pathways.

• Eat more fiber: Going to the bathroom at least once per day is essential for detoxification. Under normal and healthy circumstances toxins are processed by the liver and sent to the gut for elimination. Constipation can cause the recycling of toxins, which is an added burden on your body. Some of the best sources of fiber are vegetables (broccoli, Brussels sprouts, avocado), fruits (blackberries, raspberries, apples), legumes (black beans, lentils), and nuts and seeds (hemp, flax, sunflower seeds, almonds). As you increase your fiber intake, drink more water. Fiber absorbs loads of water and dehydration can lead to constipation.
• Focus on cruciferous vegetables: Cruciferous vegetables like cauliflower, cabbage, kale, radishes, broccoli, daikon, and bok choy are supportive to the liver. Their sulfur compounds increase glutathione levels (one of the body’s most important antioxidants) and support phase II detoxification in the liver.
• Snack on Brazil Nuts: Brazil nuts contain high amounts of selenium, which is a powerful detoxifying agent. It helps to regenerate antioxidant levels (glutathione) and bind heavy metals like mercury and cadmium. Only two Brazil nuts per day have been shown to increase selenium levels.
• Clean protein: Protein is essential for detoxification - it is made up of amino acids, which are required by both phase I and phase II detoxification in the liver. The quality of meat matters - avoid conventionally raised animals that are typically exposed to antibiotics and who feast on corn. Instead buy grass fed (and grass finished) meats, pasture raised chickens and eggs and sustainably sourced seafood - these are lower in inflammation, contain more antioxidants and higher quality fats than their conventional counterparts.
• Drink more water: Proper hydration is essential for optimizing circulation (helps with lymph and blood flow) and helps the kidney flush out foreign compounds. A good general guide to estimating your water needs is to half your body weight (in pounds) in ounces. Drink more water if you live in a hotter climate or if you drink alcohol, coffee or other caffeinated beverages - these count as a ‘negative hydration’ as they are diuretics and cause dehydration. It is also important to have a ‘clean’ water source - the Berkey or a Reverse Osmosis machine are some of the best options.

Practices That Support Detoxification

In addition to diet, certain practices can further support your body's natural detoxification processes.

• Skin brushing: Skin brushing is the practice of dry brushing the body with a natural bristle brush. Brushing stimulates the lymphatic system, which helps remove toxins from the body. It can also unclog pores and promote more breathable skin. Make circular motions, moving from feet to head and always brushing towards the heart.
• Alternate hot and cold in the shower: Alternate hot and cold in the shower to help increase circulation. Start with hot water for a minute, then switch to cold water. Repeat several times and end on cold.
• Breath work Practice: Breath work (deep breathing) helps eliminate carbon dioxide - a major ‘toxin’ that is produced inside the body from normal cellular metabolism. Meditation, deep belly breathing and yoga are some tools to help you breath deeper.
• Move your body: Exercising and movement helps promote circulation and the release of toxins through sweat. It also helps to optimize digestive function and reduce stress levels. Think about ways you love to move and include more of that in your life!
• Get a Massage: Massage is great to increasing circulation throughout the body, not to mention the fact that it feels amazing and is a great stress reliever.
• Sweat it Out in an Infrared Sauna: The heat from infrared saunas penetrates deeply into the body, creating sweat therapy; as the sweat leaves your body, so do the toxins attached to it.

Supporting Your Body's Natural Detoxification System

Your body has a sophisticated way of eliminating toxins that involves the liver, kidneys, digestive system, skin, and lungs. Still, only when these organs are healthy can they effectively eliminate unwanted substances. So while detox diets don’t do anything that your body can’t naturally do on its own, you can optimize your body’s natural detoxification system.

• Limit Alcohol: Excessive drinking can severely damage your liver function by causing fat buildup, inflammation, and scarring. When this happens, your liver cannot function adequately and perform its necessary tasks, including filtering waste and other toxins from your body.
• Prioritize Sleep: Ensuring adequate quality sleep each night is a must to support your body’s health and natural detoxification system. Sleeping allows your brain to reorganize and recharge itself, as well as remove toxic waste byproducts that accumulate throughout the day.
• Stay Hydrated: Water does so much more than quench your thirst. It helps to regulate body temperature, lubricate joints, aid digestion and nutrient absorption, and detoxify your body by removing waste products.
• Reduce Sugar and Processed Foods: Research links high consumption of sugary and highly processed foods to obesity and other chronic diseases, such as heart disease, cancer, and diabetes. These diseases hinder your body’s ability to naturally detoxify by harming organs that play an important role, such as your liver and kidneys.
• Consume Antioxidant-Rich Foods: Antioxidants protect your cells against damage caused by molecules called free radicals. Eating a diet rich in antioxidants can help your body counter oxidative stress caused by excess free radicals and other toxins that increase your disease risk.
• Engage in Regular Exercise: Regular exercise - regardless of body weight - is associated with a longer life and a reduced risk of many conditions and diseases, including type 2 diabetes, heart disease, high blood pressure, and certain cancers.

Sample Recipes for a Whole Foods Cleanse

The following recipes outline some basic cleanse meals, condiments, and teas. Remember that your food will absorb the energy of your mindset and state of being while you are cooking.

Simple Oatmeal

Kitchari is traditionally eaten three times a day during an Ayurvedic cleanse, but this simple oatmeal recipe is a good alternative, if preparing kitchari before breakfast is not realistic for you. While fruit and grains are typically considered a poor food combination, oats are a particularly light grain and are generally quite digestible.

Ingredients:

• 1 cup water
• 1/2 cup oats
• 1/2 cup water
• Raisins
• Cut fruit (apricots and peaches for vata, apples and pears for pitta, any fruit for kapha)
• Spices (cinnamon and cardamom for pitta, reduce quantity for severe pitta imbalance)

Instructions:

1. Combine the raisins, cut fruit, 1 cup water, and any desired spices in a small saucepan and bring to a boil on medium-high heat.
2. Add the oats, the remaining 1/2 cup of water, stir, and return to a boil.
3. When the mixture boils, stir thoroughly, remove from heat, cover, and let stand for five to ten minutes, until the oats are soft and the water is absorbed.

Kitchari

Kitchari is a stew type meal that is prepared from basmati rice and split mung dal. During a cleanse, appropriate vegetables provide texture, flavor, and an important source of fiber. Kitchari is very easy to digest, which makes it a wonderful food for any cleansing regimen.

Ingredients:

• Basmati rice
• Split mung dal
• Vegetables
• Fresh cilantro
• Coriander chutney
• Sesame chutney

Instructions:

1. Soak the split mung dal overnight (or for at least four hours).
2. Stir briefly, until aromatic.
3. About halfway through the kitchari's cooking process, stir in the vegetables and allow the stew to return to a boil.
4. Aim to have very little water remaining when finished. The consistency should be that of a vegetable stew as opposed to a broth.
5. Garnish the kitchari with your choice of fresh cilantro, coriander chutney, and sesame chutney. Use sparingly.

Alakananda Ma's Rehydration Tea

Ingredients:

• Triphala powder (1/8 oz.)
• Optional: Brahmi/Gotu Kola powder (1/8-1/4 oz.)

Addressing Common Misconceptions

One of the biggest misconceptions is that detoxification is solely about bowel movements. Skin is our largest organ that has the most ability to help your body detox, but show the signs that your body needs help with detoxing too. So common things, we were just talking about, eczema. The keratosis on the back of the arms. If you feel like you’ve had rosacea, or like the pink cheeks, and stuff in certain amounts. So I always go digestion, skin. And then I always look at the brain. Are you feeling foggy or lightheaded on a regular basis? Do you just not feel well in general? How is your energy?

Symptoms of Toxin Overload

Several signs may indicate that you could benefit from a detox or cleanse, including:

• Foggy brain
• Digestive issues
• Skin issues (eczema, rosacea)
• Changes in appetite
• Feeling sluggish
• Increased alcohol or caffeine intake
• Feeling bloated
• Trouble sleeping

The Healing Crisis (Herxheimer Reaction)

Some people experience unpleasant symptoms while detoxing, known as the healing crisis or Herxheimer reaction. Symptoms are similar to getting a cold - may include sweating, headaches, aches and pains, sweating, chills or nausea. The healing crisis happens when toxins are released from their storage sites at a faster rate than they can leave the body. Stronger symptoms are usually associated with more toxins being released.

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