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How to Start a Detox Diet

The keys to a successful detox are to stay well hydrated, exercise regularly and eat clean whole foods that provide the nutrients your body needs to function optimally.  There are a number of fruits, vegetables and herbs that can help to support detoxification. Each one has specific components that aid detoxification while helping to boost the immune system and prevent chronic disease.

Try incorporating these steps into your day-to-day to support your body during a detox period.

1. Drink 500 mL of water when you wake up in the morning. Set a glass of water next to your bed before you go to sleep as a reminder when you wake up. This will help to kick your metabolism into gear in the morning. Consider adding fresh lemon juice to your water for added flavor and liver support.

2. Increase your overall water intake to between 2.5 liters and 3.5 liters including the water from both foods and beverages. Eating fruits and veggies with a high water content can help you easily reach this goal. Try eating more cucumber, zucchini, cabbage, broccoli, watermelon, strawberries, cherries and oranges.

3. Cut out all sugary drinks including sodas, fruit juice drinks, sports drinks, sweetened coffee and teas and energy drinks. Research has found sugary beverages may increase your risk for kidney disease, heart disease and may have a negative impact on your brain function.1,2,3

4. Increase your intake of deep leafy green vegetables such as spinach, arugula, or mustard greens. These types of vegetables aid in the absorption of environmental toxins as well as providing a source of fiber that supports the digestive system.

5. Sleep is a vital component of successful detox. Ensure you get about eight hours of shut-eye each night as this is the time when the body works to repair damage it has sustained.

For a more detailed detox diet plan tailored to your needs, talk to your trusted healthcare professional.



1. R. Molteni et al. A high-fat, refined sugar diet reduces hippocampal brain-derived neurotrophic factor, neuronal plasticity, and learning.Neuroscience. 2002;112(4):803-14.

2. Lawrence de Koning et al. Sweetened Beverage Consumption, Incident Coronary Heart Disease and Biomarkers of Risk in Men. Circulation. 2018; 137(17). https://doi.org/10.1161/CIRCULATIONAHA.111.067017

3. D. Cao et al. Intake of Sucrose-sweetened Water Induces Insulin Resistance and Exacerbates Memory Deficits and Amyloidosis in a Transgenic Mouse Model of Alzheimer Disease. Journal of Biological Chemistry. 2007; 282(50):36275-82. doi: 10.1074/jbc.M703561200