Even though the concept of detoxing has been around for centuries, cleansing and detox diets continue to grow as buzzwords in the wellness world. The idea implies that you can utilize certain supplements or go on a special diet to rid your body of toxins. But like most things with nutrition, it’s not that straightforward.
First off, it’s impossible to avoid toxins. Air pollutants, plastics, pesticides, alcohol, fragrances, personal care products, certain medications, chemicals added to clothing and furniture, are all examples of toxins we encounter on a daily basis. And for those of you in the military or fire services, you unfortunately are exposed to even more toxins than the average person with things like fumes from diesel exhaust, exposure to mold, radiation, smoke from fires, per- and polyfluoroalkyl substances (PFAS) and burn pits. The good news is that your body has its own natural detoxification systems built in: the skin, lungs, lymphatic system, kidneys, colon and liver all provide mechanisms to filter and excrete out what doesn’t belong there. And these systems are incredibly effective at doing their job. But just like anything in our body, we need to take care of it if we want it to stay healthy. This is where nutrition can come in.
Food-based nutrients have long been investigated for their potential aid in our body’s detoxification pathways. Before we dive into this further, let’s take a step back to get a big picture of how the detoxification process in our body works. Toxins enter our body through a number of avenues; we can breathe them in (e.g. dust, smoke, mold, synthetic fragrances, household cleaners, gasoline), we can ingest them (e.g. pesticides, alcohol, certain medications, Bisphenol A or “BPA”), or our skin can absorb them (e.g. environmental pollutants, skincare products, PFAS added to fabrics.) No matter the route of entry, toxins typically come in as fat-soluble and in order for our body to excrete them, through breath, sweat, stool, and urine, our body needs to make them water-soluble. It does this through a series of reactions and phases, which require many nutrients. This is where proper nutrition plays a key role as being deficient in certain nutrients can impair these critical pathways.
Here are some foods that can help enhance your body’s natural detoxification systems:
1. Water: Adequate hydration is essential for detoxification as it helps flush toxins out of the body. Water transports waste products through breathing, urination and sweating so staying hydrated is crucial for detoxification. A good rule of thumb is to aim for half of your body weight in ounces per day.
2. Limit processed foods and sugars: These substances can burden the body's detoxification systems and contribute to inflammation and oxidative stress. Ideally, you want to focus on consuming whole, unprocessed foods which will be richer in the nutrients that support detoxification pathways. These include: fruits, vegetables, lean proteins, whole grains, nuts, seeds, and legumes. Also, if you have a sweet tooth, work on cutting down your added sugar intake. Added sugar refers to sugar that’s been added to a food during preparation and is different from natural sugar which is naturally found in whole foods such as fruit and dairy. It’s recommended that men consume no more than nine teaspoons (36 grams) and women no more than six teaspoons (25 grams) per day. For reference, one can of soda contains 10 teaspoons (39 grams.)
3. Foods that support glutathione: Glutathione is considered to be the “master antioxidant” found in every cell in the body and plays a crucial role in detoxification. Remember how I said that in order for your body to excrete out toxins, it goes through phases turning them from fat to water-soluble? Glutathione is one of the key nutrients needed to make this process happen and can be depleted by things like stress, exhaust and smoke – all unfortunate realities of your job. Cruciferous veggies like broccoli, kale, Brussel sprouts and cauliflower can help boost glutathione levels as can foods that are high in vitamin C such as bell peppers, citrus, kiwis and parsley. Consuming whey protein has also been linked with increasing the body’s natural glutathione levels. One of the reasons for this is that whey protein is rich in cysteine which is one of the amino acids that makes up glutathione. Other nutrients that help with glutathione production are magnesium, b vitamins, zinc and selenium.
4. Minimize alcohol: Aside from being a toxin itself, alcohol can negatively impact your body’s detoxification pathways. Your liver is your largest detoxication organ and it’s also where the majority of alcohol gets metabolized. Alcohol breaks down into toxic metabolites that your body has to get rid of and over time, these byproducts can build up and cause liver damage which will impair detoxification.
5. Fiber-rich foods: Remember that one of the ways that toxins get excreted is through stool so keeping your digestive system healthy is imperative for a healthy detoxification system. Women need about 25 grams per day and men need around 38 grams. Some high-fiber foods to focus on include: beans, lentils, chia seeds, pears, almonds, leafy greens and oatmeal.
While buzzwords like “detoxing” and “cleansing” are appealing, there isn’t one single diet, juice or tea that is going to rid your body of all the toxins it encounters. But by adopting a healthy, balanced diet rich in whole foods and certain nutrients, you can support your natural detoxification pathways and promote overall well-being.
References:
Abdull Razis AF, Konsue N, Ioannides C. Isothiocyanates and Xenobiotic Detoxification. Mol Nutr Food Res. 2018 Sep;62(18):e1700916. doi: 10.1002/mnfr.201700916. Epub 2018 Feb 12. PMID: 29288567.
Asgari-Taee F, Zerafati-Shoae N, Dehghani M, Sadeghi M, Baradaran HR, Jazayeri S. Association of sugar sweetened beverages consumption with non-alcoholic fatty liver disease: a systematic review and meta-analysis. Eur J Nutr. 2019 Aug;58(5):1759-1769. doi: 10.1007/s00394-018-1711-4. Epub 2018 May 14. PMID: 29761318.
Hodges RE, Minich DM. Modulation of Metabolic Detoxification Pathways Using Foods and Food-Derived Components: A Scientific Review with Clinical Application. J Nutr Metab. 2015;2015:760689. doi: 10.1155/2015/760689. Epub 2015 Jun 16. PMID: 26167297; PMCID: PMC4488002.
Hyun J, Han J, Lee C, Yoon M, Jung Y. Pathophysiological Aspects of Alcohol Metabolism in the Liver. Int J Mol Sci. 2021 May 27;22(11):5717. doi: 10.3390/ijms22115717. PMID: 34071962; PMCID: PMC8197869.
Kerasioti E, Stagos D, Tsatsakis AM, Spandidos DA, Taitzoglou I, Kouretas D. Effects of sheep/goat whey protein dietary supplementation on the redox status of rats. Mol Med Rep. 2018 Apr;17(4):5774-5781. doi: 10.3892/mmr.2018.8622. Epub 2018 Feb 20. PMID: 29484396; PMCID: PMC5866020.
Kieffer DA, Martin RJ, Adams SH. Impact of Dietary Fibers on Nutrient Management and Detoxification Organs: Gut, Liver, and Kidneys. Adv Nutr. 2016 Nov 15;7(6):1111-1121. doi: 10.3945/an.116.013219. PMID: 28140328; PMCID: PMC5105045.
Kuan WH, Chen YL, Liu CL. Excretion of Ni, Pb, Cu, As, and Hg in Sweat under Two Sweating Conditions. Int J Environ Res Public Health. 2022 Apr 4;19(7):4323. doi: 10.3390/ijerph19074323. PMID: 35410004; PMCID: PMC8998800.
Miller C. Military Environmental Exposures. Am J Nurs. 2023 Nov 1;123(11):47-52. doi: 10.1097/01.NAJ.0000995364.07542.c5. PMID: 37882403.
Palma L, Marques LT, Bujan J, Rodrigues LM. Dietary water affects human skin hydration and biomechanics. Clin Cosmet Investig Dermatol. 2015 Aug 3;8:413-21. doi: 10.2147/CCID.S86822. PMID: 26345226; PMCID: PMC4529263.
Zavorsky GS, Kubow S, Grey V, Riverin V, Lands LC. An open-label dose-response study of lymphocyte glutathione levels in healthy men and women receiving pressurized whey protein isolate supplements. Int J Food Sci Nutr. 2007 Sep;58(6):429-36. doi: 10.1080/09637480701253581. PMID: 17710587.
First off, it’s impossible to avoid toxins. Air pollutants, plastics, pesticides, alcohol, fragrances, personal care products, certain medications, chemicals added to clothing and furniture, are all examples of toxins we encounter on a daily basis. And for those of you in the military or fire services, you unfortunately are exposed to even more toxins than the average person with things like fumes from diesel exhaust, exposure to mold, radiation, smoke from fires, per- and polyfluoroalkyl substances (PFAS) and burn pits. The good news is that your body has its own natural detoxification systems built in: the skin, lungs, lymphatic system, kidneys, colon and liver all provide mechanisms to filter and excrete out what doesn’t belong there. And these systems are incredibly effective at doing their job. But just like anything in our body, we need to take care of it if we want it to stay healthy. This is where nutrition can come in.
Food-based nutrients have long been investigated for their potential aid in our body’s detoxification pathways. Before we dive into this further, let’s take a step back to get a big picture of how the detoxification process in our body works. Toxins enter our body through a number of avenues; we can breathe them in (e.g. dust, smoke, mold, synthetic fragrances, household cleaners, gasoline), we can ingest them (e.g. pesticides, alcohol, certain medications, Bisphenol A or “BPA”), or our skin can absorb them (e.g. environmental pollutants, skincare products, PFAS added to fabrics.) No matter the route of entry, toxins typically come in as fat-soluble and in order for our body to excrete them, through breath, sweat, stool, and urine, our body needs to make them water-soluble. It does this through a series of reactions and phases, which require many nutrients. This is where proper nutrition plays a key role as being deficient in certain nutrients can impair these critical pathways.
Here are some foods that can help enhance your body’s natural detoxification systems:
1. Water: Adequate hydration is essential for detoxification as it helps flush toxins out of the body. Water transports waste products through breathing, urination and sweating so staying hydrated is crucial for detoxification. A good rule of thumb is to aim for half of your body weight in ounces per day.
2. Limit processed foods and sugars: These substances can burden the body's detoxification systems and contribute to inflammation and oxidative stress. Ideally, you want to focus on consuming whole, unprocessed foods which will be richer in the nutrients that support detoxification pathways. These include: fruits, vegetables, lean proteins, whole grains, nuts, seeds, and legumes. Also, if you have a sweet tooth, work on cutting down your added sugar intake. Added sugar refers to sugar that’s been added to a food during preparation and is different from natural sugar which is naturally found in whole foods such as fruit and dairy. It’s recommended that men consume no more than nine teaspoons (36 grams) and women no more than six teaspoons (25 grams) per day. For reference, one can of soda contains 10 teaspoons (39 grams.)
3. Foods that support glutathione: Glutathione is considered to be the “master antioxidant” found in every cell in the body and plays a crucial role in detoxification. Remember how I said that in order for your body to excrete out toxins, it goes through phases turning them from fat to water-soluble? Glutathione is one of the key nutrients needed to make this process happen and can be depleted by things like stress, exhaust and smoke – all unfortunate realities of your job. Cruciferous veggies like broccoli, kale, Brussel sprouts and cauliflower can help boost glutathione levels as can foods that are high in vitamin C such as bell peppers, citrus, kiwis and parsley. Consuming whey protein has also been linked with increasing the body’s natural glutathione levels. One of the reasons for this is that whey protein is rich in cysteine which is one of the amino acids that makes up glutathione. Other nutrients that help with glutathione production are magnesium, b vitamins, zinc and selenium.
4. Minimize alcohol: Aside from being a toxin itself, alcohol can negatively impact your body’s detoxification pathways. Your liver is your largest detoxication organ and it’s also where the majority of alcohol gets metabolized. Alcohol breaks down into toxic metabolites that your body has to get rid of and over time, these byproducts can build up and cause liver damage which will impair detoxification.
5. Fiber-rich foods: Remember that one of the ways that toxins get excreted is through stool so keeping your digestive system healthy is imperative for a healthy detoxification system. Women need about 25 grams per day and men need around 38 grams. Some high-fiber foods to focus on include: beans, lentils, chia seeds, pears, almonds, leafy greens and oatmeal.
While buzzwords like “detoxing” and “cleansing” are appealing, there isn’t one single diet, juice or tea that is going to rid your body of all the toxins it encounters. But by adopting a healthy, balanced diet rich in whole foods and certain nutrients, you can support your natural detoxification pathways and promote overall well-being.
References:
Abdull Razis AF, Konsue N, Ioannides C. Isothiocyanates and Xenobiotic Detoxification. Mol Nutr Food Res. 2018 Sep;62(18):e1700916. doi: 10.1002/mnfr.201700916. Epub 2018 Feb 12. PMID: 29288567.
Asgari-Taee F, Zerafati-Shoae N, Dehghani M, Sadeghi M, Baradaran HR, Jazayeri S. Association of sugar sweetened beverages consumption with non-alcoholic fatty liver disease: a systematic review and meta-analysis. Eur J Nutr. 2019 Aug;58(5):1759-1769. doi: 10.1007/s00394-018-1711-4. Epub 2018 May 14. PMID: 29761318.
Hodges RE, Minich DM. Modulation of Metabolic Detoxification Pathways Using Foods and Food-Derived Components: A Scientific Review with Clinical Application. J Nutr Metab. 2015;2015:760689. doi: 10.1155/2015/760689. Epub 2015 Jun 16. PMID: 26167297; PMCID: PMC4488002.
Hyun J, Han J, Lee C, Yoon M, Jung Y. Pathophysiological Aspects of Alcohol Metabolism in the Liver. Int J Mol Sci. 2021 May 27;22(11):5717. doi: 10.3390/ijms22115717. PMID: 34071962; PMCID: PMC8197869.
Kerasioti E, Stagos D, Tsatsakis AM, Spandidos DA, Taitzoglou I, Kouretas D. Effects of sheep/goat whey protein dietary supplementation on the redox status of rats. Mol Med Rep. 2018 Apr;17(4):5774-5781. doi: 10.3892/mmr.2018.8622. Epub 2018 Feb 20. PMID: 29484396; PMCID: PMC5866020.
Kieffer DA, Martin RJ, Adams SH. Impact of Dietary Fibers on Nutrient Management and Detoxification Organs: Gut, Liver, and Kidneys. Adv Nutr. 2016 Nov 15;7(6):1111-1121. doi: 10.3945/an.116.013219. PMID: 28140328; PMCID: PMC5105045.
Kuan WH, Chen YL, Liu CL. Excretion of Ni, Pb, Cu, As, and Hg in Sweat under Two Sweating Conditions. Int J Environ Res Public Health. 2022 Apr 4;19(7):4323. doi: 10.3390/ijerph19074323. PMID: 35410004; PMCID: PMC8998800.
Miller C. Military Environmental Exposures. Am J Nurs. 2023 Nov 1;123(11):47-52. doi: 10.1097/01.NAJ.0000995364.07542.c5. PMID: 37882403.
Palma L, Marques LT, Bujan J, Rodrigues LM. Dietary water affects human skin hydration and biomechanics. Clin Cosmet Investig Dermatol. 2015 Aug 3;8:413-21. doi: 10.2147/CCID.S86822. PMID: 26345226; PMCID: PMC4529263.
Zavorsky GS, Kubow S, Grey V, Riverin V, Lands LC. An open-label dose-response study of lymphocyte glutathione levels in healthy men and women receiving pressurized whey protein isolate supplements. Int J Food Sci Nutr. 2007 Sep;58(6):429-36. doi: 10.1080/09637480701253581. PMID: 17710587.
