You are what you eat. Eating nutrient-poor food can reduce the presence of important phytonutrients, fiber and vitamins that are needed by the body for efficient detoxification. Eating nutrient-rich food can keep the metabolism functioning optimally and ensure that the body is cleansed from toxins that can slow it down, reduce absorption of essential nutrients and diminish immune function. Not sure how to cleanse your diet? Follow these 5 diet tips:
1. Eat More Greens
One of easiest ways to cleanse your body is to eat more fresh vegetables, particularly green cruciferous vegetables like broccoli, Brussels sprouts, cabbage and kale. These are all high in phytonutrients and antioxidants, including sulforaphane and indole-3-carbinol. These powerful compounds lock onto toxins and chemicals from foods or the environment and package these compounds for removal from the body.
In addition, cruciferous vegetables are high in fiber, which work like intestinal scrubbers removing toxins from the gut as they move through your system. Eat greens with every meal if possible. Try adding them to your omelets, blending a fresh green smoothie or prepare as a side dish with your chicken. Just 1 cup of kale delivers 3 g of fiber, and 1 cup of broccoli provides about 2 g.
2. Drink More Water and Tea
The body needs water to help metabolize food and remove waste from the body. It also helps keep the body hydrated and transports nutrients. Without adequate water, it’s hard for your metabolism to function optimally. Be sure to get at least 2 to 3 liters of water daily—more if you are working out regularly. Have a hard time drinking water? Consider also drinking unsweetened brewed tea, either cold or hot. Tea provides super antioxidants from catechins that not only have metabolism boosting benefits, but also help to reduce free radicals and toxins from the body.
3. Eat More Fibrous Foods
Fiber is a key nutrient when it comes to health, as it helps clean the gut of toxins and enables the absorption of important essential nutrients. Foods that contain insoluble and soluble fiber can help remove waste from the system, while also promoting healthy gut bacteria through the production of short-chain fatty acids. Good gut bacteria helps with digestion and waste elimination.
Foods like asparagus, artichokes, bananas and lentils are all high in fiber, particularly the indigestible fiber known as inulin. Inulin is known as a prebiotic, a compound that enhances the growth of beneficial bacteria, including Lactobacilli and Bfidobacteria. Inulin has been shown to also increase vitamin and mineral uptake by the gut and may also help reduce cholesterol and triglyceride levels.
4. Eat More Fermented Foods
Fermented foods like sauerkraut, kimchi (made from cabbage), tempeh (made from fermented soybeans), miso and kombucha tea are high in probiotics. Probiotics can help populate the intestinal tract with healthy bacteria. Good gut bacteria can help improve digestion and boost immunity. Not a fan of cabbage or soybeans? Try yogurt or kefir, a fermented milk drink. Either of these probiotic dairy foods can be added to a protein smoothie.
5. Eat More Antioxidant Rich Foods
Antioxidant-rich foods like citrus fruit and dark berries (e.g., blueberries and blackberries) can help reduce toxins in the body, boost immunity and decrease inflammation. Also, antioxidant-rich foods like sulfur-rich cruciferous vegetables can help increase the production of glutathione, which is an important compound involved in detoxification in the liver. In addition to vegetables like kale and cauliflower, bioactive whey protein can also help boost glutathione synthesis.