Detoxing has become a popular way to reset your health, lose weight, and reduce toxin exposure. However, it’s important to avoid certain foods that can hinder the detox process. In this article, we’ll look at what foods to avoid when doing a detox and why.
Why detox?
Here are some of the top reasons people do a detox:
- Lose weight – Detoxes are low in calories and can help shed excess pounds.
- Reset eating habits – Taking a break from unhealthy foods can help break bad habits.
- Reduce inflammation – Toxins and unhealthy foods can drive inflammation. A detox may lower it.
- Improve digestion – Processed foods and sugars can harm gut health. Detoxing can help get it back on track.
- Enhance energy – Limiting caffeine, alcohol, and refined carbs may boost sustainable energy.
- Lower stress – Detoxes encourage relaxation practices like yoga, massage, and meditation.
- Clear skin – Reducing toxins and inflammatory foods may improve acne and skin conditions.
- Boost immunity – Floods the body with antioxidant and nutrient-dense foods to support immune function.
Foods to avoid while detoxing
Here are the key foods to avoid during a detox diet:
Sugar
Sugar is highly inflammatory and provides empty calories. It’s also addictive, making it easy to over-consume (1).
Avoid added sugars like:
- Table sugar
- Brown sugar
- Maple syrup
- Honey
- Agave nectar
Also limit sugar in packaged foods, soda, fruit juice, smoothies, candy, ice cream, and baked goods.
Refined grains
Like sugar, refined grains like white bread, pasta, rice, and baked goods provide empty calories and spike blood sugar (2).
Opt for whole grain alternatives like:
- 100% whole grain bread
- Brown or wild rice
- Quinoa
- Oats
- Buckwheat
- Barley
Alcohol
All forms of alcohol should be avoided on a detox. Alcohol is metabolized differently than other calories. It’s toxic to the body and stresses the liver, which is responsible for cleaning toxins (3).
Caffeine
Caffeine is a natural stimulant found in coffee, tea, soda, energy drinks, and chocolate. Very high intakes can harm health (4).
Those sensitive to caffeine may want to cut back or eliminate sources during a detox.
Artificial sweeteners
Artificial sweeteners like aspartame, sucralose, and saccharin are added to many diet foods and drinks. There is some evidence that regular consumption may have negative effects on blood sugar and gut health (5, 6).
Stevia and monk fruit are natural, non-nutritive sweeteners that may be less harmful.
Fried foods
Fried foods like french fries, chicken fingers, and potato chips are ultra-processed and high in inflammatory fats. They’re also linked to weight gain and heart disease risk (7, 8).
Other fried items to avoid include donuts, fried chicken, mozzarella sticks, and fried fish.
Processed meats
Processed meats include bacon, sausage, smoked deli meat, beef jerky, canned meats, and hot dogs. These contain harmful compounds that may increase cancer risk (9).
Margarine and vegetable oil
Processed oils like soybean, corn, canola, and vegetable oil are highly refined and unstable at high heat. Margarine and shortening also contain trans fats, which raise heart disease risk (10).
Choose healthier fats like olive, avocado, and coconut oil.
Packaged snacks
Pre-packaged snacks like chips, cookies, candy, energy bars, and microwave popcorn tend to be heavily processed. They offer little nutritional value and can harm gut and metabolic health (11).
Make your own healthy snacks from real foods instead.
Microwave meals
Frozen dinners and microwavable meals are packed with preservatives, fried foods, sugar, refined grains, and questionable ingredients. Make meals yourself with nourishing ingredients.
Excess salt
Processed and restaurant foods tend to be very high in salt, which can lead to fluid retention and bloating. Limit added salt and high-sodium packaged foods while detoxing.
Meat and dairy
Some elimination-style detoxes like a vegan cleanse will omit all animal products, including meat, fish, eggs, and dairy. This type of diet has been shown to aid weight loss and reduce inflammation (12, 13).
After the detox, you can reintroduce them back in if you’d like.
Foods to eat on a detox
Focus your detox around these nutritious, cleansing foods:
Vegetables
Vegetables are full of fiber, vitamins, minerals, and antioxidants. Load up on all varieties, including (14):
- Leafy greens – kale, spinach, lettuce, swiss chard
- Cruciferous – broccoli, cauliflower, cabbage, brussels sprouts
- Colors – carrots, sweet potatoes, tomatoes, peppers, beets
- Onions and garlic
- Sea vegetables – nori, kelp, wakame
Fruits
Fruits provide antioxidants like vitamin C and phytonutrients. Focus on lower sugar fruits like (15):
- Berries
- Citrus – grapefruit, oranges, lemon
- Melons
- Tomatoes
- Kiwi
- Olives
- Avocado
Legumes
Beans and lentils are an excellent plant-based protein. They also offer fiber, iron, zinc, folate, and magnesium (16). Try:
- Beans – garbanzo, kidney, black
- Lentils
- Peas
- Peanuts and natural peanut butter
Whole grains
Choose intact whole grains like (17):
- Oats
- Quinoa
- Brown rice
- Barley
- Buckwheat
- Whole grain bread
Healthy fats
Obtain plant-based fats from (18):
- Olive oil
- Coconut oil
- Avocados
- Nuts and seeds
- Nut butters
Herbs, spices, and condiments
Use salt-free seasonings like:
- Basil
- Oregano
- Thyme
- Rosemary
- Turmeric
- Cinnamon
- Cumin
- Apple cider vinegar
- Lemon juice
- Fresh herbs
- Garlic
- Ginger
- Mustard
Beverages
Drink plenty of:
- Water – aim for at least eight 8-oz glasses per day
- Unsweetened tea
- Coffee – limit to 1 cup per day if sensitive to caffeine
- Fresh vegetable juice – limit fruit juices to 4-6 oz per day
- Bone broth
- Coconut water
Sample detox meal plan
Here is a sample one-day detox meal plan:
| Meal | Foods |
|---|---|
| Breakfast | Chia pudding made with coconut milk and berries |
| Snack | Handful of unsalted nuts |
| Lunch | Kale salad with chickpeas, beets, avocado, and lemon vinaigrette |
| Snack | Green smoothie with spinach, almond milk, banana, and collagen peptides |
| Dinner | Vegetable soup with garlic, leafy greens, carrots, and white beans. Serve with quinoa. |
Other tips for detoxing
Here are some other ways to boost your detox:
- Reduce toxin exposure – Avoid household chemicals, fragrance, cigarettes, and pollution.
- Stay hydrated – Drink enough water throughout the day.
- Support elimination – Eat enough fiber and stay active to support healthy bowel movements.
- Manage stress – Try yoga, meditation, massage, or other relaxation techniques.
- Get enough sleep – Aim for 7-9 hours of quality sleep per night.
- Take supplements – Milk thistle, glutathione, and activated charcoal can aid detox.
- See a professional – Consider working with a dietitian, nutritionist, or functional medicine practitioner.
Conclusion
Avoiding inflammatory foods high in sugar, fat, salt, and artificial ingredients can help maximize your detox results. Focus on eating fresh, whole plant foods, nuts, seeds, healthy fats, and clean proteins. Stay well hydrated, reduce exposure to pollutants, and incorporate stress-relieving practices.