Eliana Lakritz MS RD LDN, Clinical Dietitian, Baystate Noble Hospital (WNG file photo)
by Eliana Lakritz MS RD LDN, Clinical Dietitian, Baystate Noble Hospital
These days, it’s hard to turn a corner without hearing about the latest “cleanse” or “detox” diet. Some non-credentialed health-care workers, so-called “health experts,” and many others claim that these diets aid in either weight loss, ridding the body of toxins, or both. However, many “detox” and “cleanse” diets are unnecessarily restrictive and thus, can be potentially harmful to those that follow them. It is important to understand what toxins actually are and where they come from in order to make informed decisions about your food choices.
“Toxin”is a general terms for endotoxins or exotoxins molecules (those inside or outside the body, respectively) that need to be removed from the body. Endotoxins are produced from our body’s normal metabolic processes while exotoxins are introduced to the body from outside sources such as diet, cigarette smoke, alcohol, and pollutants. Thus, lifestyle greatly impacts the body’s ability to rid itself of toxins that are introduced. While the body has many mechanisms of removing waste products and other toxins that are introduced, the liver serves as the main battlefield for doing so. The liver can aid in breaking down the toxins or in transforming and excreting them via urine, feces, respiration or sweat.
Since the body is so efficient at detoxifying itself, diets that involve fasting or extensive restriction can actually hinder natural detox processes that require adequate nutrition to function. The best way to maximize your body’s ability to fight toxins is to support it with a healthy lifestyle. Below are a few tips from the Academy of Nutrition and Dietetics on ways to support your body’s natural detox processes.
- Achieve adequate hydration (aim for at least 8 oz of water daily)
- Achieve 5-9 servings of fruits and vegetables daily, especially those high in detox-fighting nutrients such as cruciferous vegetables, a variety of berries, onions, and garlic.
- Include some pre and probiotic foods, such as kefir, sauerkraut, and Greek yogurt to control toxins produced in the gut
- Include a lean protein source with each meal to help maintain production of glutathione, the body’s primary detoxification enzyme
- Maintain bowel regularity by exercising regularly and eating adequate amounts of fiber
If you are interested in learning more about nutrition counseling sessions with a registered dietitian at BaystateNobleHospital, please call 413-568-2811 ex: 5671 for more information.
