How do you detox on a plant-based diet?

By Tammy Russell, RD

Many people at some time in their lives feel the need to “let go” of old stuff in their bodies and endeavor to do a detox and/or a plant-based diet or both.  Considering this brings up many questions such as….

➡️ What should I eat?

➡️ What supplements would be best to take?

➡️ How long should I do it for?

➡️ Should I fast or water fast?

➡️ Should I eat only raw foods?  If so, for how long?

 The word “detox” can run the gamut of different interpretations also, as when Mary decided she would do a detox which consisted of avoiding alcohol for a month or when Ashley’s detox was all about cutting out all fried foods, chips and processed foods for 8 weeks. 

 I feel that the most relevant definition of detox is allowing the liver to most optimally do the job it was born to do: to get rid of chemicals (pesticides, herbicides, etc.), heavy metals, phthalates, BPA, radiation, petrochemicals, and old medication residue over time in the most efficient fashion. 

 Why do we need to detox an organ that already does a perfect job of that exact function?

It’s because the liver gets stressed and unhappy, especially in those suffering from autoimmune diseases, gut health issues, diabetes, obesity, heart disease, Lyme’s/mold toxicity, and many more issues.  Inflammation produced from these types of conditions can block the pathways of elimination and detoxification in the liver and kidneys. (1,2) If these pathways are not functioning properly, people can accrue toxins at an accelerated rate.  Giving your liver a “leg up” to detox is an act of kindness. 

 Consider that every night, your liver goes through a marathon of detoxification events, trying to get rid of all the unsavory bits it was exposed to during the day, like polluted air, preservatives in processed foods, smoke, alcohol, excess and oxidized fats from fried foods, chips, baked goods, etc.  It works its tail off trying to get a semblance of balance back.  But what if those doors are shut (blocked detox)? It helps to know what will open those doors the next morning. 

 A low-fat plant-based diet appears to be the winner (in my opinion) on being the most “detoxing” for most people.  Others may want to really push the detox needle by doing an all raw foods diet or some kind of fasting involving water and/or juices.  It’s hard for someone with a high toxic load who eats anything and everything to go directly to an all-raw diet or juice fast.  In that case, it is better to proceed more slowly by first avoiding fried/processed foods in favor of whole foods and to gradually bring in more vegetables and fruits into their diets.  For those who are already plant-based and want to do more rigorous “detox” involving fasting, I would recommend that they get an “all clear” from their primary care physician first and have a plan for coming off the diet rapidly if they need to. 

 For the rest of us, there are little things we can do every day to give our liver a little love.

 Here is how to help your liver do what it needs to do:

 ✅Start the morning with fresh lemon juice in water before having any breakfast.

 ✅Also consider having a fresh veggie juice in the morning and/or smoothie made with fruits or fruits + greens.

 ✅Have a cup of herbal tea (1 to 2 cups per day) made from any of the following: dandelion, burdock root, turmeric, ginger, red clover (as long as you check with your primary care physician first to make sure that it isn’t contraindicated by medications you may be taking).

 ✅Avoid large amounts of fat in any one food and rein in total fat grams to 50 grams or less per day.  Do not restrict healthy carbohydrate foods when you lower your fat intake.  In fact, many people find that they can eat more things like brown rice, beans, squash, plantains, and potatoes when they bring down the total amount of fat they are eating.  Foods high in fat are oil, nuts/nut butters, butter substitute, margarine, salad dressings, olives, avocados, fried foods, baked foods with oils, coconut oil, and coconut products.  Small amounts of healthy fats (olives, nuts, avocado) are great to have every day.  Many people find that they can steam or cook in water and make salad dressings with less oil. It can be done!

 ✅Bring more greens into everything you eat. Get large amounts of organic greens and put them into whatever soup, chili, or stew you are making.  You can also line your plate with greens first before putting hot foods for lunch/dinner on top. 

 ✅Have a raw breakfast followed by raw lunch and a light dinner. This is for those who want to accelerate their liver cleansing for a bit.  A raw breakfast can be fruit or a smoothie, and a raw lunch can be a raw blended soup and/or raw salad.  A good detox dinner can be any combination of veggies (steamed or raw), potatoes/sweet potatoes/plantains (steamed), followed by fruit as a snack.  One can follow this type of regimen for a month for a decent “cleanse.”  I often like adding in a cooked + pureed veggie soup (such as zucchini + cooked potato) for a snack. 

 How to do this while having a family to feed?  Great question!  That will be the topic of another article! 

 Other ways to detox:

  •        Sauna therapy

  •       Castor oil packs on the liver

  •       Glutathione

  •       Massage

  •       Energy medicine (such as Reiki)

  •       Vacation at a spa or healthy eating facility.

 Herbs that can promote detox:  (Do not take anything that can interfere with prescription medication)

  •       Milk thistle

  •       Burdock root

  •       Turmeric

  •       Ginger

  •       Dandelion

 The thing to remember while embarking on your own detox program is that it is important to avoid detox spoilers such as alcohol, excess coffee, excess stress (if possible J), and processed foods. 

 Need support?  I work with several types of detox protocols within the context of a plant-based diet.  Be sure to reach out at:  tammy@modernnutritionalwellness.com

Tammy Russell is a holistic dietitian and Reiki Master trained in integrative/functional medicine.  She has a private practice in Portland and has several programs combining advanced nutrition protocols and/or energy healing.  

Disclaimer: The information provided in this article is for informational purposes only and should not be considered as healthcare advice, treatment or prescribing. None of this information should be considered a promise of benefits, a claim of cures, or a guarantee of results to be achieved. This information is not intended as a substitute for advice from your physician or other healthcare professionals. You should consult with a healthcare professional before starting any diet.

References:

1.      Ntbase. (2022, July 12). Detoxification. Quicksilver Scientific. Retrieved July 31, 2022, from https://www.quicksilverscientific.com/detoxification/

2.      Three signs your detox pathways are blocked. Quicksilver Scientific. (2020, May 17). Retrieved July 31, 2022, from https://www.quicksilverscientific.com.hk/blog/detox-pathways/

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