Enhance Natural Detox Defense with a Plant-Rich Diet

Detoxification diets—lasting anywhere from a few days to a few weeks—are popular among celebrities who want to shed pounds or boost energy. These diets typically involve some kind of restricted eating regimen and sometimes require special supplements or products. With such a profile, it’s no wonder many people view the diets as marketing gimmicks. Even so, it would be shortsighted to classify all detoxification regimens as the same and completely dismiss them, says Sheila Dean, DSc, RD, owner of The Palm Harbor Center for Health & Healing in Palm Harbor, Florida.

Sensitivity to Environmental Toxins

According to an August 2013 study published in PLoS One, people with genetic variations in detoxification enzyme systems may find they’re especially sensitive to environmental contaminants—for instance, chemicals in fragrances, cleaning products, and building materials, resulting in symptoms such as headaches, nausea, or asthma. A simple self-test called the QEESI (Quick Environmental Exposure and Sensitivity Inventory, available at qeesi.org) can help assess chemical sensitivity. Reducing exposure to toxic chemicals can go a long way in easing symptoms of poor detoxification and, in general, is beneficial to everyone’s overall wellness.

Detox: The real deal. “Everyone detoxifies 24/7,” Dean says. “If you were to stop detoxifying, you’d be dead in about four hours.” Detoxification is the body’s way of get-ting rid of foreign molecules that we pick up from the air we breathe, food and water we consume, and medications we take, as well as toxins the body generates in normal bodily processes. A buildup of toxins not only contributes to poor overall health and low energy, but it may also increase risk of certain diseases, such as obesity and cancer.

Although most cells in the body play a role in detox, our liver is the real workhouse when it comes to detoxification. Dean explains that in a two-step enzymatic process, the liver converts foreign substances into com-pounds the body can eliminate, primarily via urine or stools. “Although you don’t necessarily need a special detox diet, everyone benefits from supporting the body’s detoxification processes through good nutrition,” she says.

Dietary detoxification helpers. “Certain nutrients can aid the body’s natural detoxification processes,” Dean says. “For example, if you take a B complex vitamin supplement, you’re supporting detoxification, because all of the body’s detoxification pathways require B vitamins. And, the simple act of eating better—such as getting more fruits, vegetables, and legumes—also supports detoxification because these foods supply nutrients needed to drive detoxification.” Plant-based foods also supply antioxidants, which are helpful in ridding the body of free radicals created during detoxification.

Evaluating detox plans

Ultimately, what’s most important is making healthy choices every day to support detoxification—not just a few days a year. If you’re contemplating a special detox regimen, consider these important factors:

  • Avoid plans that eliminate most food groups, especially if for more than a few days. Nutrient deficiencies can interfere with detoxification and can starve out helpful gut bacteria.
  • Steer clear of drastic calorie reductions. Losing weight too rapidly increases risk of gallstones, dehydration, and electrolyte imbalances.
  • If you are prone to dips in blood sugar, avoid diets that don’t provide regular balanced meals.
  • Avoid detox diets if you have a health condition, such as heart or kidney disease or if you are pregnant or nursing.
  • If taking medications, consult a qualified health professional before taking detox supplements to avoid po-tential interactions.

What about modified fasting? Although many studies have shown that moderately restricting calories can improve health and prolong life, a 2010 Nutrition Journal review of the health effects of religious fasting suggests that simply improving the quality of your food choices may provide similar benefits. For example, eating cruciferous vegetables, or a smoothie made with whey protein concentrate, can help increase glutathione levels, Dean says. “Glutathione is the most powerful antioxidant in our bodies, and it’s profoundly involved in detoxification.”

Need extra detox support? Some of us have genetic variations in our liver enzymes, which decrease our abil-ity to detoxify substances, such as caffeine and medications, Dean says. “That’s why some people get horrible headaches from caffeine, and it’s why certain people have adverse reactions to drugs, whereas others do just fine on the same medication at the same dose,” she explains. “What’s more, medications themselves sometimes cause depletion of important nutrients needed to detoxify the drugs.” Nutrition supplements may help correct deficiencies in such cases. Your health care provider can request testing for specific genetic variations that may impact liver enzymes, as well as blood tests to evaluate for nutritional deficiencies.

— Marsha McCulloch, MS, RD

What to Eat for Natural Detox Support

Simple dietary tweaks can go a long way in aiding your natural detoxification processes.

  • Eat whole, organic foods. The fewer chemicals you take in from pesticides, chemical additives, and other food contaminants, the less your liver has to detoxify.
  • Love garlic and onions. These and other allium family vegetables contain phytonutrients that help drive de-toxification.
  • Fill up on flavonoids. These natural plant nutrients in citrus fruits, berries, and green tea increase the activity of liver detoxification enyzmes.
  • Boost fiber. Roughage in beans, whole grains, vegetables, fruits, and nuts helps reduce absorption of toxins and helps sweep them out through the digestive tract.
  • Eat green. Cruciferous—broccoli and Brussels sprouts—and leafy vegeta-bles—watercress and dandelion greens—contain special components that support detoxifica-tion.
  • Spice it up. Herbs and spices, such as rosemary, cilantro, and turmeric, supply antioxidants and trigger the liver to make more enzymes needed in detoxification.
  • Consume probiotics. Foods such as yogurt and kefir that supply beneficial gut bacteria help keep down toxins produced by harmful bacteria.
  • Drink plenty of filtered water. Water is needed to help flush out toxins through urine and sweat.

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