he Detox Food Plan reduces exposure to trigger foods that may be connected to health concerns. Many people with food sensitivities don’t realize how bad they feel, or that particular foods are the culprit, until the foods that trigger a reaction are removed from the diet. Food reactions are frequently overlooked as a contributor to chronic health issues. Some reactions are considered to be food allergies, meaning they cause severe symptoms immediately. Some reactions may be delayed by hours or even days; this type of food reaction is referred to as a food sensitivity. Food sensitivities are usually the result of an imbalance in the gastrointestinal system that affects the immune system. Food intolerances are reactions to certain food chemicals (e.g., lactose, MSG, histamines, etc.) that occur when a person is lacking an enzyme or nutrient, resulting in an inability to properly metabolize certain foods.

Removing specific foods that cause adverse reactions will allow the gut to heal, while simultaneously supporting detoxification pathways. Common food triggers are minimized or eliminated on the Detox Food Plan, while nutrient-dense foods are included to support detoxification and gut health.

After following the Detox Food Plan for a period of time, your practitioner may suggest a personalized food reintroduction. The goal is to expand the variety of healthy foods you eat, not to maintain a long-term restrictive diet. Reintroduction involves adding back one food at a time and observing whether that food is associated with symptoms. Foods that continue to provoke symptoms (physical, mental, and emotional) are avoided until they no longer cause symptoms. Once the gut is healed, many foods that initially caused sensitivities may be reintroduced into a meal plan without symptoms.

Protein is a key nutrient that enables the liver to effectively process toxins within the body. Specific amino acids (building blocks of protein) are required to process certain types of toxins. Therefore, this food plan suggests high- quality protein as an essential cornerstone to ensure that detoxification is efficient and effective.

The Detox Food Plan emphasizes measures to reduce the intake of toxins of all kinds by encouraging organically grown, non-genetically modified foods; lean, grass-fed animal meats or wild-caught fish; minimally refined, cold-pressed oils; and by reducing exposure to plastic-contained foods and liquids.

Toxins are everywhere: in food, air, water, and even in personal care products. It is best to start a detoxification program by first removing toxins from one’s diet (and home environment) as much as possible. Buying organically grown food helps to ensure a minimal intake of pesticides, herbicides, and insecticides. Limiting ingestion of genetically modified organisms (GMOs) and heavy metals is also recommended.

Antioxidants from plant foods like vegetables, fruits, legumes, nuts/seeds, herbs, and spices help protect cells from damage and support the body’s natural detoxification process.

This food plan includes nutrients that support detoxification processes within the digestive tract, liver, and kidneys. Phytonutrients in plant foods help protect cells from toxins and play a role in reducing inflammation. A diet rich in plant foods has also been shown to be supportive of kidney health.

Toxins are removed from the body through the urine and stool. High-fiber foods and adequate water are featured in this food plan to ensure the healthy removal of toxins from the body.

Whole foods support the liver and gut to help achieve proper hormone balance. Environmental toxins can disrupt hormonal balance in the body; whole foods that improve detoxification may, in turn, improve hormonal balance.

Food packaging is an essential aspect to consider in a detox program. Nowadays, many foods are packaged in cans, cellophane, foil, boxes, cardboard, metal, and plastic, all of which can impart chemicals to what we eat and drink. Aim for whole foods with minimal packaging or in higher-quality materials (e.g., non-BPA lined cans). Special attention should be placed on keeping plastic water bottles out of the heat.

Minimizing exposure to pesticides, insecticides, herbicides, and GMOs is the reason to buy organically grown food, especially when it comes to animal-based foods. They may be more expensive; however, the health effects from these toxins can be far more costly. Buy foods in season and from local farmers to keep the costs down. Making purchase decisions according to the annual “Dirty Dozen” and “Clean 15” lists from the Environmental Working Group (www. ewg.org) can also help people make informed and cost-effective grocery purchases.

Yes, however a genetics test is not required in order to follow the Detox Food Plan. There are a number of steps that can be taken with food and lifestyle to support general detoxification processes in the body. The tests for genetic variations in detoxification enzymes are potentially a worthwhile investment, depending on your personal and family health history. These tests only have to be done once, and they can help direct your healthcare practitioner in personalizing the Detox Food Plan.

When it comes to detox, many forms of fasting have been tried—juice or liquid fasting, intermittent fasting, caloric restriction, and many others. Each person should discuss this topic with their functional medicine practitioner to see whether fasting in any form would be helpful. As protein is key for healthy detoxification, most healthcare providers will continue to include quality protein during a break from ingesting food.

Detoxification requires energy. Calories are needed to fuel the pathways to move toxins through the system. Therefore, this food plan is not limited in calories. A specific calorie level may be recommended if other aspects of your health are being addressed (e.g., high blood sugar, weight loss). Furthermore, there may be times during a detox when nutritional supplements or powdered formulas may be used by a functional medicine provider to improve and balance the organs of elimination and detoxification, if this cannot be achieved with food alone.

Ideally, it is best to limit your intake of added sugars as they tend to create more inflammation, making it more difficult for the body to effectively clear toxins. Modest amounts of brown rice syrup, stevia, honey, maple syrup, fruit concentrates, and ripe fruit can be used.

Bread is not included on the Food List, but it would be acceptable to make bread from gluten-free flours (especially legume flours) with added protein (e.g., egg white, nut meal, flaxseeds, sesame seeds) and fiber (e.g., using whole grains like brown rice flour) as part of the Detox Food Plan. Gluten-containing grains should only be included as permitted by your functional medicine provider.

An ideal detox meal would have a small bowl of miso soup as the appetizer. Next, the entrée would be presented as half a plate of steamed green leafy greens and cruciferous vegetables, together with a serving of protein, such as wild-caught salmon lightly pan-fried in sesame oil with crushed garlic and minced ginger. A small serving of a high-protein grain like quinoa could accompany the meal. Lastly, an orange with a cup of green tea would serve as a dessert.

Raw cruciferous vegetables contain the highest amount of detoxifying phytonutrients. However, raw cruciferous vegetables are difficult for some people to digest. Steaming cruciferous vegetables like broccoli for about 90 seconds (to the point they become bright green) is best for digestion, yet does not cook the vegetables to the point where detoxifying compounds are destroyed.

Canned vegetables are not advised on a Detox Food Plan unless the can is not lined with plastic and/or labeled BPA-free, however, both fresh and frozen vegetables are recommended. To reduce cost and increase your variety, choose vegetables in season whenever possible. For example, try a cabbage salad in the winter, when highly nutritious cabbage is abundant.

The following guidelines for fish consumption are based on the Environmental Protection Agency recommendations:

• Do not eat shark, swordfish, king mackerel, or tilefish because they contain high levels of mercury.
• Eat up to 12 ounces (2 average meals) a week of a variety of fish and shellfish that are lower in mercury.
• Some of the most commonly eaten fish that are low in mercury are cod, sardines, salmon, pollock, and catfish.
• Another commonly eaten fish, albacore (“white”) tuna has more mercury than canned light tuna. Eat up to 6 ounces (one average meal) of albacore tuna per week.
• Check local advisories about the safety of fish caught by family and friends in local lakes, rivers, and coastal areas. If no advice is available, eat up to 6 ounces (one average meal) per week of fish caught from local waters, but don’t consume any other fish during that week.

As previously mentioned, protein is an essential component of detoxification processes. If an individual does not eat animal protein and does not eat soy protein for personal or health reasons, they can choose nuts, seeds, and other legumes, all of which provide quality protein for detoxification.

Although there is debate about canola oil because of the chance of genetic modification, the organic form contains a relatively high amount of anti- inflammatory omega-3 fats.

In essence, the two biggest sources of food allergies or intolerances—gluten and dairy—have been omitted from this food plan. Most people will complete an elimination diet to determine food triggers before transitioning into this longer- term Detox Food Plan. This food plan can be tailored to meet any needs related to food allergies or sensitivities.

Bisphenol A, commonly referred to as “BPA” is a chemical used in plastics. It is often used in plastic food storage and disposable food containers. Environmental toxins, like bisphenol A (BPA) can interfere with the body’s hormone receptors. Reduce your exposure to these hormone-disrupting substances by limiting how many packaged foods you eat, avoid plastic food containers and water bottles as much as possible, and never microwave foods in plastic.