It can be tempting to jump right into a detox or a juice cleanse because these might seem quick and easy ways to get healthier. But there’s no need to buy a fancy detox kit or commit to the master cleanse. Although these detox diets are well marketed and are so expensive that they feel like they should work, they often miss key components for supporting natural detox pathways. This article outlines ways we can use whole, functional foods to support your body’s natural detox pathways along with practices that support your body’s ability to heal.
Before embarking on any detox, it is helpful to understand (1) why you need to detox and (2) how the body does it naturally.
Why Detoxification Matters
Detoxification is responsible for ridding the body of toxic compounds generated internally from everyday reactions such as energy production or carbon dioxide exchange from breathing and externally from the air we breathe, the food we eat, the lotions we slather on us and the environment around us including cigarette smoke, and paints and dyes. We need a system in place to clean these up properly or they would eventually start building up and possibly contributing to low grade inflammation. When our detox system is not functioning properly symptoms of this toxin start to manifest. This may come in the form of fatigue, nausea, bloating, joint pain, headaches and weight loss resistance.
How the Body Detoxifies Naturally
To properly clear toxins from the body, detoxification occurs in 3 phases. Two of these occur in the liver and the last occurs in the kidneys.
- Phase 1 liver detoxification: This phase is responsible for making fat soluble toxins slightly more water soluble by “uncoupling” them. These can be more toxic than their counterparts. It is imperative that once generated these be passed along to a second set of reactions known as Phase II liver detoxification.
- Phase II liver detoxification: This phase further processes the toxins, making them ready for elimination.
- Kidney detoxification: The kidneys filter the blood and excrete toxins through urine.
With all this in mind, we can use nutrients available in whole foods to help drive these detoxification reactions. An ideal detoxification program consists of healthy sources of protein, fruits and vegetables, plenty of complex carbohydrates to provide fiber and avoidance of any potential dietary allergens.
Read also: Satisfy Your Cravings with Whole Foods
Functional Foods that Support Detoxification
Here are some functional foods that can help support your body's natural detoxification processes:
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 and avocado
- Fruits - blackberries, raspberries, apples
- Legumes - black beans, lentils, etc
- Nuts and seeds - hemp, flax, sunflower seeds, almonds, etc
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. Try making a shredded cabbage and carrot slaw or sautee cauliflower rice with bok choy.
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.
Read also: Whole Foods Breakfast Options
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. Protein not only helps maintain lean body mass but binds toxic byproducts generated from the detoxification process and essentially helps to rid the body of them. If protein is not consumed, there is a possibility that the individual will experience detox symptoms such as headache and nausea. Protein also provides essential amino acids to help drive detoxification reactions such as cysteine and methionine. Cysteine helps with generation of your body’s natural antioxidant glutathione and methionine acts as a methyl donor in the first phase of liver detoxification through methylation.
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.
Fruits and vegetables are a very important addition for detoxification as they provide vital phytonutrients such as fiber and antioxidants, and are responsible for alkalizing the body. Creating an alkaline/acid balance is not only essential for good detoxification, but for weight loss and keeping conditions such as cancer away. The more acidic the body, the greater the prevalence of illness and weight loss resistance. Creating a more alkaline environment can help your cells function better by increasing energy yield and contributing to more effective everyday reactions, such as detoxification. This can potentially improve overall performance of the system.
Cruciferous vegetables, such as broccoli and kale, are of particular importance as they contain sulfur compounds. These help to drive the first phase of liver detoxification through sulfuration. This nutrient is present in fruits and vegetables as well as whole grains, beans, nuts and seeds. In fact, some of the best sources include bran, chia and flax seeds and avocados. Each of these foods provide fiber needed to decrease intestinal transit time and remove toxins through the feces. These are also categorized as complex carbohydrates. Not only are they good for regulating blood sugar levels but they also provide compounds essential for the first phase of liver detoxification through glucuronidation. This pathway is responsible for removing several metabolites generated from medications such as benzodiazepines (psychotropic drugs used to treat anxiety), digoxins (medications to treat arrythmias and heart failure) and steroids (anti-inflammatory drugs).
Practices that Support Detoxification
In addition to diet, certain practices can further enhance your body's detoxification processes:
Read also: Plant-Based Diet Guide
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
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.
Foods to Avoid During Detoxification
One contributing factor of chronic health issues, and even weight loss resistance, is low grade inflammation caused by hidden food sensitivities. Therefore, it is highly advised to adhere to a diet that eliminates potentially high inflammatory foods. Some of these foods include common dietary allergens such as gluten, dairy, soy, eggs and peanuts. Decreasing exposure to any potential triggers will help the body divert more energy into cleansing your cells and rid it of toxic compounds. Other foods to avoid during a detox include fried, fatty foods, highly processed foods laden with preservatives and additives, refined sugars and carbohydrates such as white rice and pasta, alcohol, and caffeine.
Dealing with Detox Symptoms
Sometimes your symptoms can get worse before they get better. 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. Toxins may be liberated from bacterial die-off, liver detoxification and fat loss. This is why facilitating the elimination of these toxins with the above suggestions is essential to ‘reset’ to a healthier level.