Veggie Blog

Fast food, packaged snacks and long ingredient lists make many of us want a fresh start, and “detox” is the word that is often used for it. Detox articles tend to hand out lists of tips, some sensible and some not. Here is a look at the usual advice, one item at a time, so you can keep what helps and skip what does not.

Which tips are simply healthy habits?

Most of what is called a “non-toxic lifestyle” is just good eating and living: cook simple food, drink water, move often and eat fewer canned, fried and highly processed foods. A plate with plenty of fruit, vegetables, nuts, beans, rice and other whole grains is a good diet whether you call it a detox or not. None of this removes toxins, but it can help you feel better and manage your weight. Our guide to what a sensible natural detox plan includes explains how to build meals around these foods.

Do you need to cut out sugar, caffeine, yeast and chocolate?

Limiting sugar and alcohol is sound advice for almost everyone. The others are different. There is no good evidence that yeast, coffee or chocolate poison a healthy person, and these foods do not need to be banned. If a food upsets you, or if you have an allergy or intolerance, avoid it, but do not cut out foods for a weekend just to make a plan look strict.

Is a weekend fast a good idea?

Many plans suggest starting on a Friday so that the weekend gives you time to ease in and out. The National Center for Complementary and Integrative Health points out that fasting can have side effects, and that going several days without food while drinking only large amounts of water or herbal tea could lead to dangerous imbalances of minerals in the blood. Not starving yourself is the right part of the usual advice. If you want to eat lighter for a few days, choose regular meals of vegetables, fruit, beans and whole grains. People with diabetes, pregnant women and anyone on medicine should talk to a doctor first.

Do dry brushing and spa days detoxify?

Brushing your skin with a dry brush or taking a hot shower may feel good, and a massage or a day at a spa can be a nice way to relax. I could not find any research showing that either one removes toxins from the body. The skin renews itself naturally, so if you try brushing, keep it gentle and avoid broken or irritated skin. Enjoy it as a treat, not as a treatment.

What about fiber and bowel movements?

Here the advice is solid. The National Institute of Diabetes and Digestive and Kidney Diseases says that adults should get about 22 to 34 grams of fiber a day, depending on age and sex, from whole grains, beans and lentils, fruit, vegetables and nuts. It adds that you should increase fiber gradually and drink enough liquid so that the fiber can do its job. Regular movement helps too. If you often have trouble with your bowels, see your doctor instead of reaching for laxatives or herbal teas.

Are negative thoughts toxins?

Not in a medical sense, but stress is worth taking seriously. Time outdoors, exercise such as yoga, a walk or skipping rope, and a good sleep routine all help with stress. If you want ideas, take a look at how to start yoga safely or try the simple routines in our post on detox habits that are gentler than a cleanse. A positive outlook will not clear toxins, but it can help you keep up the habits that make you feel well.