9 Reasons To Consider A Healthy Detox Diet & Exactly What To Eat

Here's how to tell if you need a detox and exactly how to do it the healthy way, no cayenne-laced lemon water required!

Although we can't always control the world around us or our exposure to all pollutants and chemicals, we can make strategic dietary changes that can help counter their effects by supporting the liver, healing the gut, maintaining healthy blood sugar, and lightening our overall toxic load. This, in broad terms, is what a healthy detox diet should do.

According to functional medicine practitioner Will Cole, D.C., IFMCP, here are some signs it could be time to make a change:

Of course, some of these could also be signs that you are sleep-deprived or dealing with another health condition, so be sure to consult your health care provider if you're concerned.

Since there is no official definition of "detox diet," the suggestions and foods below should be considered to be a framework that can be customized based on your specific needs and preferences rather than a set of strict rules:

This means you'll be taking a break from most of the foods and additives that tax your system (e.g., added sugars or artificial sweeteners, artificial colors, refined carbohydrates, trans fats), as well as some chemical pesticides from conventional produce, and adding in nutrient-dense foods that will nourish the body and keep blood sugar levels stable.

Common food intolerances include soy, gluten, corn, eggs, peanuts, shellfish, and dairy. If you have some of the symptoms above, then consider eliminating potential trigger foods for a period of time (it usually takes a few weeks to notice a difference), preferably under the supervision of a doctor or registered dietitian. You'll also want to consider eliminating alcohol during this period because your body registers alcohol as a toxin and relies on your liver to process and eliminate it, which puts more stress on that organ.

At this point, you have a great base diet full of nourishing whole foods. But now it's time to get more strategic and add in specific foods that have been shown to improve digestion, help heal the gut (since a leaky gut allows unwanted toxins into the bloodstream), and support the liver or assist your body's detoxification processes in other ways. These 12 are a great place to start:

Chlorella, specifically, is a powerful chelator and has been shown to absorb 40% of the heavy metals in a test solution within seven days.* More recent research on animals has demonstrated its ability to support the detoxification processes that rids the body of toxic metals and chemicals, such as mercury.* Consider adding a scoop of chlorella to your morning smoothie. Need some inspiration? Try this recipe.

Dark leafy greens such as dandelion greens, arugula, spinach, and kale (and even algae like chlorella) contain plant chlorophylls, which help remove chemicals, pesticides, and heavy metals from the bloodstream.* Specifically, early research1 shows that chlorophyll can reduce the risk of liver damage caused by aflatoxins (dangerous compounds produced by fungi that can be present on a variety of foods, including peanuts) by increasing the activity of certain enzymes and removing toxins.*

One study found that a drink made with broccoli activated enzymes that help pick up pollutants from the bloodstream and flush them out via urine.* Cruciferous veggies are also high in fiber, which helps feed "good" probiotic gut bacteria and promote healthy digestion.* That's critical because a damaged (or leaky) gut allows various toxins and bacteria into the bloodstream, contributing to issues like systemic inflammation2.*

Consider blending your beets with a peeled orange, some ginger, a splash of seltzer, and some ice for a refreshing treat.

They're also loaded with phytochemicals called anthocyanins, which have potent antioxidant properties that scavenge free radicals and enhance brain health and mood.*

Here's a great reason to make a morning cuppa matcha a habit. The phytochemicals in green tea induce phase II detoxification pathways4. In phase I, toxins are made water-soluble by enzymes, and in phase II, toxins are bound to protective chemicals that neutralize them and allow them to be eliminated via bile or urine. The polyphenol antioxidants in green tea are also anti-inflammatory and have disease-preventing effects.

Not into green tea? Try sipping on dandelion root tea, sometimes called dandelion coffee, which is caffeine-free and tastes somewhat similar to actual coffee. Dandelion is often touted for its cleansing properties, and one animal study5 found that it helped rid the body of reactive oxygen species that cause oxidative stress, which reduced the risk of atherosclerosis (deposits of plaque within arteries).

Forget lemon water, adding some lemon (or lime or orange) zest to your morning smoothie is an even better idea. Turns out that citrus rinds contain a compound called D-limonene, which has been shown in animal studies to help reverse oxidative damage6 caused to the liver as a result of a high-fat diet. Sipping on lemon water throughout the day still has its perks, though—it's a great way to stay hydrated, which helps promote the movement of toxins out of the body.

Go for ginger, a spice that promotes balanced blood sugar and optimal digestion.* Or start using more garlic, which contains naturally detoxifying sulfur compounds (just like cruciferous veggies) and combats the growth of unfriendly bacteria in the gut.

Sauerkraut, kimchi, kombucha, and other fermented foods are loaded with "good" probiotic bacteria, which promote healthy digestion and a healthy, stable gut that keeps toxins out of the bloodstream. And according to functional medicine experts like Lipman, they may also help clear heavy metals out of the body.

Nuts and seeds, particularly hemp, flax, and chia, are rich in fiber and antioxidants that promote optimal digestion and move food through the body faster, which therefore aids in toxin removal. Nuts are great, too, particularly walnuts, which have high amounts of plant-based omega-3 fats. These fats help reduce inflammation and can boost learning, memory8, and overall brain function.

Glutathione can be obtained directly from a few foods, including avocado and asparagus, and it can also be produced by your body from the amino acids glutamine, glycine, and cysteine. Foods containing the building blocks of glutathione include bone broth and sulfur-containing foods such as cruciferous veggies and garlic. Getting enough vitamin C, vitamin D, and minerals like zinc and selenium are also important for glutathione production. (For detox supporting supplement recommendations, check out our liver supplement roundup.)

Additionally, aim for at least seven to eight hours of sleep every night. "During restorative sleep, the brain is able to repair cellular damage from toxins and other exposures," Ilene Ruhoy, M.D., Ph.D., integrative neurologist, told mbg. "Make sure you're giving your brain a chance to slow down and repair itself every night by getting enough sleep."

Our bodies are exposed to more toxins than ever, and a safe, whole-foods-centric detox can counter some of the damage. A common misconception is that detox diets must be extreme, that they're expensive, or that they're all green juice misery—but this doesn't have to be the case. In fact, they can (and often should!) resemble a pretty simple, balanced, whole-foods-based diet. No pricey prepackaged meals necessary.