Nutritionist’s 10 Foods for a Healthy Detox

Detoxing is the act of eliminating harmful toxins from the body, essentially cleaning the body. Some people consider detox or cleansing diets to rid their body of toxins in order to lose weight or improve their overall health. These regimens can take many forms, from consuming only liquids or certain foods to fasting and using supplements.

However, research suggests that many detox diets are lacking in nutrients and may not be as effective as claimed. The National Institutes of Health notes there’s a lack of quality research on detox diets, and a concern is that some products marketed for detox purposes have been flagged by the Food and Drug Administration (FDA) and Federal Trade Commission (FTC) for containing harmful substances or making false promises.

Your body has efficient detoxification systems, primarily the liver and kidneys, and adding these foods to your diet can support your body’s natural detoxification processes and overall health.

Human studies have shown that cruciferous vegetables like broccoli, Brussels sprouts, and cauliflower can activate CYP1, an enzyme that helps break down carcinogens (potential cancer-causing substances) and drugs. These vegetables also support the role of glutathione, a natural antioxidant in the body that regulates the immune system and improves detoxification. Cruciferous vegetables, in particular, are a major dietary source of glucosinolates, a type of phytochemical or health-promoting plant compound that has anti-inflammatory and antioxidant properties.

Berries have the ability to suppress the overactivity of the CYP1 enzyme, which, without adequate support in the second phase of detoxification, can exacerbate the effects of environmental carcinogens. Berries are rich in nutrients and phytochemicals, such as flavonoids, that provide protective effects against inflammatory diseases, heart disease, and various cancers. Specifically, in blueberries, these phytochemicals have been found in animal studies to regulate Nrf2, a key protein that oversees the body’s antioxidant and detoxification systems.

Garlic contains sulfur-containing compounds that have attracted a great deal of research attention for their antioxidant and anticancer properties. Garlic is part of the Allium family of vegetables, along with onions and chives, which also activate enzymes that aid in detoxification in conjunction with the Nrf2 pathway.

Research suggests that green tea may activate the Nrf2 pathway, which is involved in removing toxins. This may be due to caffeine and compounds found in green tea called catechins. Additionally, the catechins in green tea, particularly epigallocatechin gallate (EGCG), have attracted much research attention for their potential to fight inflammation and cancer.

Turmeric, a member of the ginger family, is commonly used in cooking as a spice and in curry powders. In traditional medicine, turmeric is used to treat a variety of conditions, including joint and digestive disorders. Turmeric may promote detoxification by supporting the role of glutathione and the Nrf2 pathway. Curcumin, the main component of turmeric, is involved in this.

Citrus fruits such as oranges, lemons and tangerines are good sources of vitamin C and folate, which support the immune system. Vitamin C and polyphenols (beneficial plant compounds) found in citrus fruits reduce inflammation.

Human studies have demonstrated that citrus fruits have the ability to stimulate the activity of UDP-glucuronosyltransferase (UGT) enzymes, which are important in helping to eliminate certain toxins from the body through urine and stool, but grapefruit appears to slow down the activity of enzymes that aid in detoxification.

Animal and human studies show that ginger contains compounds, such as 6-shoagol, that may help reduce inflammation. It’s also been studied for its potential to relieve nausea and vomiting. In animal studies, 6-shogaol and ginger extracts appear to help activate the Nrf2 pathway, which controls antioxidant and detoxification functions.

Rosemary is an herb native to the Mediterranean region that is rich in antioxidant and anti-inflammatory phytochemicals that may reduce intestinal inflammation in animal studies. Animal studies suggest that rosemary exhibits the ability to stimulate the activity of enzymes involved in detoxification.

Grapes, wine, soybeans, and peanuts all contain resveratrol, a type of polyphenol (beneficial plant compound). Resveratrol may have beneficial effects on the body, such as dilating blood vessels, reducing blood clotting, and decreasing pain and swelling. Human studies have shown that resveratrol can activate CYP1 enzymes involved in detoxification, it can also promote the activity of GST enzymes that bind glutathione to toxins to aid in their elimination, and it may also promote the Nrf2 pathway, which controls the body’s defense and detoxification mechanisms.

Lycopene, the compound that gives foods such as tomatoes, guavas, and watermelon their red color, may also stimulate the Nrf2 pathway, according to human studies. Lycopene has the highest antioxidant power of a group of plant pigments called carotenoids. Research suggests that lycopene may have a protective effect against diseases such as cancer, especially prostate cancer, heart disease, and liver disease.

Toxins are produced internally during metabolism and come from external sources, such as things we ingest, breathe in, or absorb through our skin. The body naturally detoxifies through urine, stool, breathing, sweat, etc.

Detox diets are popular but are not widely supported by researchers or health experts, such as the Academy of Nutrition. Many of these diets severely restrict food choices, can deprive you of essential nutrients, and involve fasting, which can interfere with the body’s natural detox process. Some suggest cutting back on processed foods or avoiding certain foods, such as dairy and gluten. However, many self-proclaimed detox experts are not properly qualified. If you suspect you have food sensitivities or problems with your body’s detox system, it’s best to consult a qualified medical provider.

Detoxing doesn’t require drastic dietary changes. Start by incorporating more of the health-promoting foods, herbs and spices mentioned above. But understand that nutritious foods like fruits, vegetables, whole grains, nuts and seeds support your overall health, including your body’s detoxification systems, because they contain fiber. Fiber is essential for maintaining bowel regularity.

Optimal protein intake is also important for maintaining adequate levels of glutathione, a key detoxification enzyme. Also consider fermented foods such as kefir and yogurt, which support gut health. And don’t forget to stay hydrated by drinking plenty of water.

It is important to realize that our bodies already have natural detoxification systems, primarily through the liver, kidneys, and other organs. Special detox diets may seem appealing, but they often involve severe dietary restrictions that can be unhealthy and unsustainable in the long term. Instead, focus on consuming a balanced diet rich in fiber, lean protein, and good fluids for hydration, naturally supporting the body’s detoxification mechanisms. Taking a holistic approach to detoxification can help nourish your body and promote overall health without resorting to extreme measures.