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A cleanse or detox diet program may include a special diet, fasting or drinking juice only, taking herbs and supplements, colonies, exercise, chelation, and sauna therapy. There are various programs or kits available that target the organ systems involved in detoxification: the skin, liver, kidneys, colon, lungs, and lymphatic system.

A natural health care practitioner can design a program that suits your needs by targeting specific organ systems. For people trying a cleanse for the first time, a detox diet is recommended. This involves making dietary changes to avoid ingest­ing high-toxin foods. Fasting is another method of cleansing that is highly effective, yet more challenging to do. Below are some general guidelines for a detox diet and fasting.

Detox Diet

Eat three to four meals with the recommended foods below, which are rich in nu­trients that help support detoxification. Choose organic foods as much as possible to avoid ingesting toxins. Chew your food thoroughly and eat small portions. Drink lots of purified water—at least eight to 10 glasses daily between meals. Water helps to eliminate wastes from the body. The length of time that you follow this diet will depend on your existing health. You may want to do a detox diet once or twice a year to improve overall health and prevent disease. Consult with your health care provider for further recommendations.

Foods to include:

• Beans

• Condiments: celery salt, sea salt, cider vinegar, naturally fermented soy sauce

• Extra-virgin olive oil

• Fresh fruits and vegetables, especially artichokes, beets, broccoli, cauliflower, on­ions, garlic, peppers, and leafy green vegetables

• Herbal teas, including green tea

• Nuts and seeds: almonds, cashews, walnuts, flaxseed, pumpkin seeds, sesame seeds, and sunflower seeds

• Whole grains: brown rice, quinoa, millet, and amaranth

Foods to avoid:

• Alcohol

• Coffee, soft drinks, and other caffeinated beverages

• Dairy products

• Fast foods, processed foods, and refined foods (white flour products]

• Food additives and preservatives

• Gluten (found in wheat, rye, barley, spelt, and kamut]

• Sugar (white or brown) and any foods with added sugar or containing artificial sweeteners

• Yeast

Fasting

Fasting is one of the oldest and most effective ways to detoxify. It gives the body a period of rest from digestion and dealing with the continual intake of toxins. It allows the body to focus on elimination of wastes and to enhance the reparative processes. Fasting has been practised for thousands of years and is commonly done in cultures around the world to improve various health conditions and to simply aid detoxification.

If this is your first fast, it is important to talk with your health care provider first. The length of a fast will depend on your health status. Many practitioners recommend one- to three-day fasts. The ideal time to do a fast is when you can get lots of rest. Do not exercise or do vigorous activities while fasting. A leisurely walk and stretching is fine.

Some people drink only water during a fast, while others drink juices, such as elderberry or vegetable juices (carrot, beet, celery, wheat grass, and barley grass). It is very important to ensure that your body gets adequate fluids because that is nec­essary to help flush toxins out of the body and to prevent dehydration. Drink fluids throughout the day as dictated by thirst, but be sure to have at least eight to 10 glasses of water a day. Eat lightly for a few days before starting a fast; have small meals of fruits and vegetables only. The day before the fast, eat foods that are easy to digest such as soups, fruits, salads, and herbal teas. After finishing a fast, eat small, light meals, and gradually resume a healthy diet.

PRECAUTIONS

Consult with your health care provider before starting a cleanse or detox program to ensure it is appropriate for you. These programs are not recommended for pregnant or nursing women or children. Those with serious health conditions such as can­cer, diabetes, epilepsy, heart disease, kidney disease, liver disease, hypothyroidism, low blood pressure, ulcers, ulcerative colitis, should not try a fast or detox program unless recommended and supervised by a doctor. Fasting or restrictive detox diets are not recommended for the long term as they can result in nutrient and protein deficiencies.

Medication should never be stopped or reduced without first consulting with your health care provider.

Possible Adverse Effects

As the body is eliminating toxins, it is common to experience headache, fatigue, bad breath, dizziness, nausea, skin rash or eruptions, and mild flu-like symptoms. These symptoms often occur within the first few days and then go away. If you are currently drinking coffee or other caffeine-containing drinks, you will likely have withdrawal symptoms, such as headache and irritability when you stop consuming caffeine. This also goes away within a few days. If you are drinking a high amount of caffeinated beverages (more than 3 cups per day), it would help to gradually wean down before starting a detox diet or fast.