After a season of over-indulgence imbibing and consuming heavy, rich foods full of fats, sugar, simple carbohydrates, plus less time for exercise, it's natural we feel bloated and sluggish. It's time for a detox. Whether you just do "dry January" or take it further with additional dietary choices, a cleanse can return us to healthy, energetic and feeling light on our feet again.
Did you know you can cleanse and detoxify without starving from a liquid diet?
You may think you need a quick and extreme detox plan of just lettuce or all juice, but you can also detoxify on a healthful whole food-based diet using supportive ingredients over a longer period of time. I prefer this 2 to 4 week method and here's why:
Supports an active lifestyle. Eating healthy meals is more supportive of a higher activity level, especially while increasing exercise again in January. A liquid cleanse can lead to feeling tired with low-energy, which can actually leave you more prone to injury during exercise. Also, overly restricted calories LOWERS metabolism, which leads to the body holding on instead of releasing water and toxins.
Fiber is important for healthy digestion. Consuming a meal-based detox diet is a more natural way to rid the body of excess water retention and clear out any backed-up toxins in the digestive system because you are consuming healthy fiber, which pushes out the excess debris while also building a healthy microbiome. Going all-liquid wrecks havoc on the microbiome by depleting it of prebiotics it gets through fiber, and may cause shock and digestive distress once returning to a regular diet.
Eases transition into healthy daily eating habits. "Diet" should be a lifestyle, not a short-term fix. A liquid detox or cleanse is not, nor should it be attempted as a long-term dietary lifestyle. More often than not, it's the type of thing we "power through" and then when it's over, we bounce straight back into overindulging ourselves again. When doing a food-based detox, it's easier to transition this meal plan naturally into a sustainable eating plan for life.
Vegan cleansing: Those close to me know that I'm not 100% vegan all the time. And that's because I have irritable bowel syndrome (IBS) and have found that keeping to a low-FODMAP diet about 75% of the time helps manage my symptoms. A low-FODMAP vegan diet can mean higher carbohydrates and fats and lower proteins, not to mention, the vegan options at most restaurants are typically very high in FODMAPs. Adding some fish and occasionally eggs in my diet has worked to give me more flexibility while eating out, but also fits into this detox plan to include a variety of healthy protein sources. I steer clear of any walking or flying animals as well as dairy. I guess this makes me "pesca-vegan?" A "complexitarian?" I've included both vegan and seafood options in my New Year's Cleanse, as well as some higher FODMAP foods for broader meal options for everyone.
While following this New Year's Cleanse, there are some key detox ingredients to think about incorporating:
Water and fluid-replacing foods to reduce water-retention. It's important to drink 8-12 glasses of water per day. Diuretic foods help flush water retention out of the body, but it's also incredibly important to replace fluids with drinking water. If you drink enough water, your body won't be as likely to try to hold onto it. If it seems hard to drink enough water in a day, try adding a squeeze of fresh lemon or mint leaves to make it more palatable. Additionally, room temperature water assimilates with the body better than ice cold water and can be easier to take in larger amounts. Diuretic foods include cucumber, teas, low-sodium broths, asparagus, watercress, parsley.
Bitter foods. When the digestive tract gets overburdoned, bitter foods and compounds help by stimulating bile production, detoxifying the liver and helping boost the metabolism. Try dandelion root tea between meals, dandelion greens mixed into salads or cooked greens. Kale, swiss chard, arugula are other good bitter sources, and perhaps my favorite is mustard greens. Try Wild Rice Cranberry Salad with Lemon-Mint Dressing, for its whole foods including bitter radicchio. Bitter melon is widespread in Asia during the Winter months, but less common state-side. If you can find it, it makes a great soup and great to detoxify the blood. Bitters are not recommended in large quantities. One tea or food addition per day is enough.
Carminative herbs. These herbs stimulate the digestive tract, decreasing bloating, easing gas and soothing cramps. They can also support people with cold hands and feet, especially in Winter months. Carminitive herbs include lemon balm, peppermint leaf, fennel, ginger, cardamom, cumin, coriander, cinnamon. Turmeric is another spice used for thousands for years as a blood-cleanser and is known for its anti-inflammatory properties. Try as teas or adding the spices to flavor dishes.
Leafy greens and cruciferous vegetables. Kale, Swiss chard, collard greens, escarole, watercress, arugula, spinach, bok choy, cabbage, broccoli, brussels sprouts. The darker the green, the better. Of course, cruciferous veggies are often high in FODMAPs, so consider that and aim for a variety to keep each ingredient moderate in size.
Allium herbs. These include onions, scallions, chives, garlic, shallots, leeks. These are incredible for strengthening the liver, however many of them are intolerable for FODMAP sensitive guts. To reap the health benefits, be sure to include the green parts of scallions and leeks and use chopped chives to garnish soups and salads, each of which are low-FODMAP.
Tips for success:
Avoid or minimize known allergens. During a cleanse, it's important to minimize common allergens and eliminate any known allergens. The most common allergens are dairy, wheat and other gluten-containing grains, soy, eggs, tree nuts and peanuts. If certain you can tolerate these, include them occasionally but in moderation. I suggest no dairy at all while detoxing as it contributes to mucus and inflammation in all bodily tissues as well as skin disorders.
Aim for whole, organic foods. Avoid ultra-processed and packaged foods, food dyes, artificial sweeteners and additives such as preservatives and thickeners. Go organic whenever possible which helps avoid pesticides. We're trying to rid our body of toxins, not add them. There are some packaged / frozen foods that can be convenient. Check ingredients of everything. The fewer the ingredients, the better. And if there is anything listed you wouldn't have in your pantry, then skip it. A few good examples are Cocojune yogurt (opt for plain), Malk almond or oat milk (opt for unsweetened), Actual Veggies brand veggie burgers (not suitable for low-FODMAP). Frozen brown rice or quinoa are great time-savers.
Avoid caffeine, alcohol, and sugar . They tax the liver and increase the stress hormones cortisol, ephinephrine and noreipinephrine. If you're a regular coffee drinker, try cutting the amount in half for the first three days of your detox, then cut down to zero for the remainder of the cleanse. Start your morning with warm water with lemon juice and then have a nice mug of hot herbal tea. Sugar can be hard to kick, so when cravings hit, try a probiotic-rich food such as a bite of sauerkraut, kefir water, or plain unsweetened yogurt. Something about these sour probiotic-filled foods helps dissolve the craving for sweet. A small amount of stevia is OK to use to sweeten smoothies. A tiny bit of maple syrup or honey is OK, because these are both whole natural foods, but don't go making cookies. The idea is to wipe away cravings for desserts and sweets in general.
Include beans, nuts, seeds. Have up to one ounce of nuts a day or two tablespoons of nut or seed butter, like almond or tahini. Beans are a fantastic source of protein and fiber and act as appetizer regulators. Include legumes such as chickpeas or lentils daily, as many as you can tolerate if low-FODMAP.
Discover LSA (Linseed also known as flaxseed, Sunflower seeds, Almonds). This is a ground mixture that you can sprinkle on salads or cooked veggies, on cooked oats, yogurt, or in smoothies and adds a wonderful nutty flavor and texture. It boosts soluble fiber to help carry toxins out of the liver and provides healthy fats, while making your meals much more palatable. Make it in a spice or coffee grinder, keep in a jar in the refrigerator and it's ready to go anytime! Keeps up to 1 month refrigerated. Don't cook with it. Use to garnish only, up to 3 tablespoons per day.
Choose low toxin seafood. Seafood can be a healthy source of protein, good fats, and nutrients and tend to be gentle on the digestive system. However, many types of seafood contain mercury and other heavy metal toxins. Limit seafood to three to four servings per week (12 ounces total), vary the types of fish and opt for known cleaner sources. Freshwater fish such as trout, catfish, barramundi, along with oysters and clams are among the cleanest. In addition, small sized fish such as sardines and anchovies don't build up as many contaminants. Wild-caught salmon (avoid farmed or Atlantic) is also a great source of omega-3 fatty acids. Canned Alaskan salmon or sardines make a great affordable addition to a huge salad.
Choose lower sugar fruits. Avoid dried fruit, as their sugars are concentrated. Ripe bananas, papayas, mangoes, grapes, and watermelon are all high in sugars and have a higher glycemic index and are best avoided during detoxification. Berries are a great fruit choice for detoxifying, as are cherries, oranges, apples. Use fresh squeezed lemon or lime juice to flavor dishes.
Adjust meals to your size and activity level. The point of this meal-based detox is not to go hungry while cleansing. Eat larger portions if very active or hungry through the day (increase vegetables first, then grains or protein), add in a protein shake made from a high quality plant based protein powder such as hemp with frozen berries and almond milk and a tablespoon of LSA. If you're smaller or less active and not hungry, skip one or two of the snacks throughout the day.
The Plan:
Upon waking:
Start with 8 ounces of warm (not hot) water with a wedge of fresh lemon juice squeezed into it. Water helps rehydrate the body after sleep and the bit of lemon helps stimulate digestion and bile production, giving your body a wake-up signal to start the day.
Breakfast:
Try a Breakfast Bowl with Roasted Sweet Potatoes over arugula with 2 oz. salmon, 1 hard-boiled egg, and avocado
Other ideas:
A cup of cooked rolled or steel-cut oats, berries, almond milk, tablespoon of almond butter, and a spoonful of LSA
Tofu scramble
Snack:
Try a brown rice cake with 1 tablespoon of almond butter and a pinch of sea salt
Other ideas:
1 ounce of raw unsalted nuts plus 1/4 cup of berries or 1/2 an orange, add a sprinkle of cinnamon
A cup of homemade vegetable broth with vegetables added (no pasta or rice)
A cup of homemade miso soup with sea vegetables added
A brown rice cake with 1 ounce of canned salmon or sardines
Lunch:
Plate should be half leafy green vegetable(s). One quarter protein, and one quarter starch.
Try Vegetable Miso Soba Soup with a green salad with Lemony Herb Detox Dressing
Other ideas:
Proteins:
3-4 ounces low-mercury fish such as Alaskan wild salmon or halibut
4-5 ounces organic tofu
1/2 cup beans or lentils
Starches:
1/2 cup of cooked brown or other color rice (not white)
1/2 cup of cooked quinoa or millet
1 cup steamed small red or yellow potatoes (try tossed in 2 teaspoons of dairy-free pesto)
1/2 a baked sweet potato
1/2 cup of baked winter squash such as butternut, delicata, spaghetti, kuri, etc.
1/2 cup of carrots, beets, turnips, parsnips
Leafy Green Vegetables (OK to add up to 2 teaspoons extra-virgin olive oil):
Cooked kale, Swiss chard, collard greens, mustard greens
Steamed baby bok choy, broccoli, cauliflower, cabbage
Fresh salad of romaine, arugula, watercress, red or green leaf lettuce, dandelion greens
Extra vegetables (OK to add to dishes above):
zucchini, eggplant, bell peppers, cucumbers, radishes, tomatoes, avocado, lemon/lime juice, sprouts/microgreens, scallions, chives, leafy herbs
Snack:
See above snack options.
Try a small handful of nuts and 1 small Cutie orange.
Dinner:
Same as lunch options.
Try Miso Baked Halibut with red potatoes in pesto and steamed mustard greens
Snack:
See above snack options.
Try a small handful of Ume Pepitas and a few blueberries.
Recipes to support your cleanse:
Dressings, toppings, snacks:
Breakfasts:
Soups:
Red Curry Sweet Potato, Kale, and Lentil Soup
Salads, bowls:
Greek Quinoa Salad
Lemon Lentil Salad
Greek Glow Bowl (eggplant dip, chickpeas, brown rice, 'feta' tofu, cherry tomatoes, kalamata olives, cucumbers)
What to expect during a meal-based detox:
For the first 7 to 14 days, cravings are the usual side effects, and depend on what you've been indulging in. For me, sweets are the hardest to give up, especially at night. So, I make some herbal tea to sip on, and I like sweeter flavors such as black licorice or peppermint, both of which have a sweet nature without any added sweeteners. After 2 weeks I find my cravings for desserts have disappeared.
Additionally, you might experience some fatigue, headaches, possible body aches in the first days of detoxifying. These are signs of drawing toxins out of the liver and cells as they flush out of the body. If you experience uncomfortable symptoms, be sure to drink plenty of water to help the flushing process. Actually, these symptoms are much more common in a "liquid detox" plan due to its extreme nature and less evident in the gentler meal-based plan.
By week three or four, you should be feeling pretty good! You may feel a lighter spring in your step, experience calmer sleep and greater clarity of mind. Recipes listed here are great ideas while cleansing and also to continue forward as you transition into an everyday diet lifestyle.
This plan is not intended to be medical advice. As with all dietary guidelines, please seek advice from your doctor before starting any program.
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