Nutrition for Supporting Detoxification

We are nearly at the end of our detoxification series when we will do a full liver cleanse, but before we get to the end of our detoxification journey, we need to make sure we are supporting our organs with the right nutrition. This week’s blog will look at some of the most important questions about nutrition and food when we are preparing for a detox and next month’s blog will focus more closely on supporting the organs that work the hardest during the liver cleanse and final detox.

For those of you who have been on the detoxification journey from the start, you will remember our metaphor of the tap. I described how it is most important to ‘turn off the tap first’. If you can imagine a sink full of dirty water that is clogging up the drain, the first thing you would want to do it to unclog the drain with a plunger or a chemical treatment. However, what is the use of that when the tap is pouring out even more dirty water?

Since toxins come at us from so many directions, it makes sense that detoxification also takes many forms. We have covered much ground since then to reduce or eliminate toxins that are building up from our environment, our diet, and our lifestyle. We are now at the stage of supporting our body with nutrition as we prepare for our final liver cleanse and detox.

 

What foods do I need to eat?

We want to be eating foods and drinks that give the protein, amino acids, essential fatty acids, fibre, vitamins and minerals we need to support a strong immune system. We are aiming to reduce toxic exposure while simultaneously enhancing immunity! A detox food plan would include food that are high in nutrients. Think of colourful fruits, a rainbow of vegetables, beans and lentils, nuts and oats. Think also of a Mediterranean diet rather than McDonalds! Try to reduce milk, cheese, cream, processed and red meat products…and of course unhealthy trans-fats, sugar, alcohol and processed foods!

You might like to increase your intake of the following amazing foods that have so many health benefits.

• Berries which are full of antioxidants which help protect the liver against oxidative stress.
• Bone Broth which can improve immune health and reduce inflammation, helping your body to more effectively remove toxins, and provide collagen and beneficial amino acids. (Bone broth is high in histamine so don’t drink this if you have histamine issues).
• Beetroot juice which can result in decreased levels of lipid peroxidation, a marker used to measure cell damage (according to a study published in the Journal of Agricultural and Food Chemistry).[1] We can also see lipid peroxidation clearly in the live blood analysis.
• Fresh organic vegetables, especially cruciferous vegetables, can ensure there is plenty of fibre, vitamins C and E, magnesium, and zinc in your diet.
• Eggs, raw garlic, onions and leeks are high in sulphur which also help with the detoxification process.

You can also start to add the following detoxifying ingredients into your drinks or meals: apple cider vinegar, ginger, aloe vera juice, milk thistle, psyllium husk and dandelion roots. Herbs such as ginger, milk thistle, watercress, wormwood, mint, horseradish, sorrel, radish, parsley, dandelion, coriander, garlic and turmeric are especially good for liver health. Though I would include a word of warning about coriander. This herb is particularly good at binding to toxic metals, so unfortunately, they also pick up toxins from the soil they are grown in. Make sure you eat organic coriander…or even try to grow your own!

Fresh juices that promote liver and kidney health would include spinach, celery, cucumber, lemon, beetroot and ginger. Other drinks such as green tea, coconut water and Aloe Vera juice are also beneficial.

 

Which toxins need to be removed from my daily diet?

Firstly, if you have processed seed oils in your kitchen, take this opportunity to switch them for healthy fats such as cold-pressed vegetable oils, olive oil, coconut oil and butter and ghee. Remember to keep these oils in the fridge where possible. Processed seed oils are heated to a high temperature  in order to extract the oil and are the source of many health-related problems – unfortunately they are found almost everywhere and we have to search for products that are made with healthier alternatives. For instance, we all think humous is a healthy choice, but almost all brands are made with the addition of seed oils. Try to find brands that only use olive oil, such as the Waitrose organic or homemade versions.

Secondly, try to remove alcohol, drugs, sugar, and caffeine in preparation for your final detox and replace them with more purified water and fresh vegetable juices. Also you might like to replace coffee with a cup of chicory coffee per day. It’s full of prebiotic fibre to feed your microbiome.

Thirdly, try to stick to a small range of organic and ‘clean’ foods rather than a large range of less clean foods. This will help to reduce ingestion of pesticides, herbicides, and insecticides, as well as  genetically modified organisms (GMOs) and heavy metals which result in disruption to the endocrine system.

 

Should I try an elimination diet?

An elimination diet is a good idea because it might help you identify some hidden toxins that your body is particularly sensitive to. It helps to identify food allergies and food sensitivities that might act as toxins for you. It can also help identify food intolerances. What we are looking for are reactions to certain chemicals (e.g., lactose, MSG, histamines) that occur when a person is lacking an enzyme or nutrient, and can’t properly metabolize certain foods.

To do the elimination diet is quite simple. You temporarily eliminate all major food triggers and allergens from your diet, including dairy, gluten, eggs, shellfish, soy, corn, and peanuts. Using the pulse challenge test, you can gradually introduce some of these foods back into your diet monitor how your body reacts and try to recognise which foods increase your allergies. Keeping a food and symptoms diary can also be very helpful!

Intermittent fasting is also a good idea because WHEN we eat is just as important as WHAT we eat. Try to stop eating around 8pm in the evening and don’t eat anything until midday the following day. This allows your body to rest fully from digestion and focus on healing and restoration. You can also eat low carb meals until 3pm (or fruit-only) and eat your with highest carb meal at least two or three hours before bed to help with the intermittent fasting. It is an excellent way of resting the organs so your body can concentrate on the process of detoxification. You can read more about fasting here.

 

Where should I shop?

Remember to be clever about where you shop! The best place to get fresh, seasonal food is from your local farmer or farm shop, or even from your own back garden. The next best place is in select aisles from your local supermarket where the fresh, whole foods are found: the fruit and vegetables and grass-fed meat and dairy products. Do most of your shopping here and less of it in the aisles that have lots of processed foods.

Remember to avoid the “Dirty Dozen” (foods that are high in pesticide residues and look out for the “Clean Fifteen” (foods that are typically low in pesticide residues). These lists are updated yearly, which is really helpful for keeping up to date with what is dirty and what is clean.

It is always best to go for organic produce or to wash your food in water and bicarbonate of soda once you get home. Read all labels carefully, be aware of hidden toxins and always avoid highly processed foods!

If you already have lots of processed foods in your cupboard, start to read the back of the labels and consider which ones need to be thrown out. Even if it is a waste of money, it is better than having those toxins in your body. They are better in the bin! The Yuka App will help you and is a great resource to check what you are buying.

It is also important to avoid preservatives such as BHT, BHA, benzoate, and sulphites, food colourings and artificial sweeteners such as sucralose and aspartame. If you have not read “Ultra Processed People”, this might be a good book to take with you on holiday this year! Or you can read my blog on this topic here.

 

How can I improve gut health?

Your gut is often described as your second brain because of the close connection between the gut and the brain. Your gut produces neurotransmitters and closely affects your mental health. Your gut influences absorption and use of nutrients and it also contains 70-80% of your immune system! The following foods help to combat gut dysbiosis, so try to include more of them in your diet: Coconut oil,  Garlic, Pumpkin seeds, Flaxseed, Oregano, Cloves, Apple cider vinegar. Look out for the delicious ‘black garlic’ in supermarkets – this has all the qualities of fresh garlic but can be better tolerated by those with small intestinal bacteria overgrowth (SIBO).

A gut restoration or healing program can also be beneficial if you have intestinal permeability or “leaky gut.” You can find out more about gut health in my previous blog post here.

 

What are the common signs that my body is starting the detoxification process?

Detoxing our diet and increasing nutrition often results in improved symptoms and an increased sense of wellbeing but you might also notice that you encounter some of the following reactions if your body is getting rid of lots of toxins and adjusting. This is a normal part of the process of detoxification and healing so give yourself lots of rest and if you are concerned talk to me in more detail about your detoxification journey. You may need to do things more slowly and that’s ok – make sure you listen to your own body.

• Fatigue
• Headaches
• Weakness or lethargy
• Brain fog and mood swings/low mood
• Bloating and indigestion
• Aches and pains (due to inflammation)
• Skin breakout or sensitivity

 

Last word of advice!

Finally, have you ever heard of hara hachi bu? It is an ancient Chinese teaching that recommends eating until you are 80% full. “Eat until you are eight parts (out of ten) full, and you will live long. Eat until you are nine parts full, and you invite disease.”

Why would this be important? Over time eating too much puts a lot of strain on our bodies. Our stomachs stretch and our appetites increase and we often reach for more and more food, often foods that are full of unhealthy processed fats and sugars. We can train ourselves to be satisfied with less and to stop before we’re over-full. It is about being mindful and thankful with the food we are eating and to allow our body to be satisfied with smaller, healthier portions.

 

With every blessing,

Emma

Emma Maitland-Carew – Registered Nutritional Therapist

Dip.ION, mBANT, CHNC Registered Practitioner, ILM Accredited Wellbeing Coach

Certified Live and Dried Blood Analysis, Metabolic Balance® Coach, HeartMath Coach, Accredited Wellbeing Coach

 

[1] Kujawska M, Ignatowicz E, Murias M, Ewertowska M, Mikołajczyk K, Jodynis-Liebert J. Protective effect of red beetroot against carbon tetrachloride- and N-nitrosodiethylamine-induced oxidative stress in rats. J Agric Food Chem. 2009 Mar 25;57(6):2570-5