Do-It-Yourself Detox With Therapeutic Foods (Detox Part 2)
- Mary Kate Fuller, MS, CNS, LDN, CHHP
- Nov 10, 2020
- 8 min read
Updated: Jun 6
As we explored in Part 1: Is Your Body Carrying a Toxic Burden?, your symptoms may be signals that your detox pathways are overburdened. Now that you understand why detoxification matters, it’s time to take action.
This guide walks you through how to support your body's natural detoxification abilities using therapeutic foods, nourishing recipes, and simple lifestyle upgrades. If you’re ready to reduce inflammation, regain clarity, and feel lighter inside and out—this is your roadmap.
The goal of a detoxification plan is to provide nutritional support for specific pathways involved in the processing and elimination of toxins. This results in the reduction of symptoms and an increased sense of overall well-being. A boost in energy, clarity of mind, reduced pain and inflammation, better sleep and even weight loss are among the top improvements.
Is Your Body’s Natural Ability to Detox Being Supported?
While healthy eating should be a year-round focus, it’s wise to carve out time 2–3 times a year for a more intentional reset. This gives your body a break from inflammatory and processed foods and allows deeper healing to take place.
There are two phases of detoxification that need to be supported, and both phases of detox are dependent on specific nutrients to function optimally as you see in the chart below.
9 Steps to a successful Do-it-Yourself Detox Plan:
Generally speaking, the best thing you can do to support detox is to consume a balanced whole-food diet including lots of colorful veggies and fruits (5:1 ratio), clean lean protein, and healthy fats while ditching the sugar, refined carbohydrates and processed foods.
Step 1: Set Your Timeline
Choose how long you will detox for: 2 weeks or 4 weeks? Be prepared mentally and in the kitchen before you begin. When doing your detox, place a strong emphasis on clean eating — reducing food contact with plastics and eating organic, pasture-raised and wild-caught whenever possible.
Step 2: Eliminate the Main Offenders
For the duration of your detox, remove foods that commonly cause inflammation and hinder detoxification:
Gluten
Dairy
Eggs
Soy
Corn
Peanuts
Caffeine
Alcohol
Highly processed oils (canola, palm, grapeseed, soybean, etc.)
Added sugars and refined carbohydrates
Additionally, a beneficial part of a detox plan is to build overall awareness of any personal food triggers outside of the ones listed above. This trigger foods can cause bloating, fatigue or joint pain for instance.
Step 3: Build Your Detox Plate with Therapeutic Foods
Protein: Detox Essential #1
Protein is the nutritional cornerstone of detoxification. It is required for binding and removing toxins during Phase II liver detox. It also stabilizes blood sugar and reduces cravings. Include quality protein at every meal.
Top sources:
Grass-fed beef, lamb, venison
Pasture-raised poultry
Wild-caught seafood (prioritize 'SMASH' fish: sardines, mackerel, anchovies, salmon, herring)
Grass-fed bone broth
Spirulina (organic)
Lentils, beans, hummus
Seeds: pumpkin, hemp, flax, chia
Nuts: walnuts, almonds, brazil
Non-dairy yogurts/milks: coconut, hemp, flax, almond
Clean plant-based protein powders
Healthy Fats: Anti-Inflammatory Allies
Good fats support bile production (key for fat digestion and toxin elimination) and help absorb fat-soluble vitamins (A, D, E, K) - essential to the detox process. Omega 3s specifically are especially important for inhibiting inflammation.
Top sources:
Avocado, avocado oil, guacamole
Wild fish (omega-3s)
Grass-fed ghee
Coconut products (oil, flakes, yogurt, milk)
Extra virgin olive oil (cold use only)
Olives
Nuts and seeds (except peanuts and cashews)
Nut Butters (sugar free)
Colorful Veggies: Detox Workhorses
Aim for 8–10 servings per day, emphasizing non-starchy, colorful vegetables. These are rich in fiber, antioxidants, and phytonutrients that support the gut and liver.
5 Categories of Detox Veggies:
Brassicales (cruciferous): metabolize hormones in a balanced way:
Arugula, broccoli, Brussels sprouts, cabbage, cauliflower, horseradish, radishes.
Detoxifying Leafy Greens: anti-inflammatory, bitter and therapeutic greens.
Bok choy, Swiss chard, cilantro, endive, escarole, greens: beet, collard, dandelion, kale, mustard, and turnip, parsley, radicchio.
Thiols (Allium): provide nutrients like sulfur that support the liver.
Chives, daikon radishes, garlic, leeks, onion, scallions, shallots.
Liver & Kidney Support: help the liver produce healthy bile and the kidneys to excrete toxins more efficiently.
Artichokes, asparagus, beets, celery.
Other Non-Starchy Vegetables: provide fiber and foundational nutrition.
Bamboo shoots, bean sprouts, carrots, cucumbers, eggplant, fennel, fermented veggies, green beans, jicama, okra, peppers, sea vegetables, snap peas/snow peas, squash, zucchini, tomato, watercress.
Therapeutic fruits: Antioxidant Rich
Phytonutrient-dense fruits support detox enzyme activity. Pair fruit with protein or fat to avoid sugar spikes.
Best choices:
Berries (blueberry, blackberry, raspberry)
Apples
Pomegranate
Grapefruit
Pineapple
Citrus (oranges, mandarins, tangarines, lemon, lime)
Cherries
Eating the rainbow ensures that you are consuming tons of essential vitamins, minerals and antioxidants necessary for the detoxication process. This means green spinach, orange sweet potatoes, yellow bell pepper, blue blueberries, red strawberries, white onions, purple cabbage, etc. NOT a bag of skittles!
Step 4: Boost Your B Vitamins
Essential for energy, liver detox, and hormone metabolism.
B-rich foods:
Liver (organ meats)
Poultry
Beef
Fish and shellfish
Eggs (if tolerated)
Beans/lentils
Avocado
Nuts/seeds
Cruciferous vegetables
Quinoa
Bananas
Spirulina
Sweet Potato
Step 5: Support Your Gut with Probiotic and Prebiotics
Probiotics:
Fermented sauerkraut, pickles, kimchi
Unsweetened coconut yogurt or kefir
Lacto-fermented veggies (e.g., carrots, beets)
Prebiotics:
These are fibers that feed healthy bacteria.
Garlic
Onions
Leeks
Asparagus
Dandelion greens
Bananas (on the green side)
Flaxseed
Apples
Step 6: Load Up on Antioxidant Nutrients
These help neutralize toxins during Phase I liver detox.
Power nutrients and top sources:
Vitamin A - liver, fish/shellfish, ghee, sweet potato, collards, kale, spinach.
Vitamin C - bell peppers, oranges, grapefruit, kiwi, broccoli, strawberries, Brussel sprouts.
Vitamin E - salmon, sunflower seeds, almonds, avocado, olive oil, Swiss chard, trout.
Selenium - Brazil nuts (only 2-4/day), sardines, spinach, lentils.
Copper - liver, oysters, salmon, mushrooms, sunflower seeds, turkey, spinach, asparagus, avocado.
Zinc - oysters, beef, crab, pumpkin seeds, chickpeas, poultry.
Manganese - mussels, brown rice, chickpeas, spinach, squash, blueberries.
Magnesium - spinach, avocado, pumpkin seeds, dandelion greens, halibut, broccoli.
CoQ10 - organ meats, poultry, beef, olive oil, sesame seeds, pistachio nuts.
Step 7: Use Therapeutic Herbs and Spices:
Many are anti-inflammatory and liver supportive.
Cilantro
Ginger
Garlic
Dill
Cayenne
Cinnamon
Rosemary
Cardamom
Clove
Rosemary
Turmeric
Step 8: Stay Hydrated to Flush Toxins
Aim for half your body weight in ounces of water per day. Fluids include filtered water, coconut water, herbal teas, soups, stews, smoothies, bone broths.
Add these hydrating and detoxifying teas:
Dandelion root
Burdock root
Nettle
Milk Thistle
Schisandra
Ginger root
Turmeric
Lemon
Astragalus
Green tea
Bitter artichoke
Licorice root
Step 9: Consider Strategic Supplemental Support.
This is not necessary but supporting the body's ability to carry out toxins can be helpful against certain detox symptoms (headache, fatigue, brain fog). What we recommend:
Charcoal Binder Plus (binders should always be taken on an empty stomach)
Detoxification Support Packets (Detox Antiox, LV-GB Complex, Amino-D-Tox)
Now that you have a full list of therapeutic foods to fill your kitchen, try some of our favorite Detox support recipes!
Recipes to Jumpstart Your Detox
Detox Soup
A fiber-rich, anti-inflammatory soup to enjoy all week long.
Total Time: 40 minutes
Yield: 6-8 servings
Ingredients
1 T olive oil
1 medium yellow onion, diced
1 large carrot, peeled and chopped
2 celery stalks, chopped
4 garlic cloves, minced
1-2 cups asparagus, cut into 1 inch pieces
1 cup mushroom, diced (those with SIBO/Candida omit)
1 medium tomato, diced
4 cups vegetable stock or bone broth (you can use the Magic Mineral Broth recipe)
1 1/2 tsp dried oregano
1 tsp dried basil
1/2 tsp dried thyme
1 tsp sea salt
1/2 tsp black pepper
4 cups of baby spinach, stemmed and chopped
2 T fresh parsley, chopped
Instructions
Heat up a large pot over med-high heat and add olive oil.
Throw in onion, carrot, and celery and cook for 3-5 minutes or until onions are translucent.
Add in garlic and cook for 1 minute.
Add in asparagus and cook for another minute.
Add tomato, mushroom, broth, and spices and give it a stir.
Bring to a boil and then let simmer, uncovered over med-low heat for 25 minutes.
Add in baby spinach and cook for 3-5 more minutes or until wilted.
Top with fresh parsley and serve warm.
Tips: This soup will keep in the refrigerator for a week making it a quick and easy daily meal throughout your detox program. You can also freeze it for several months.
Make it your own with whichever vegetables you have in the refrigerator. I have added artichoke hearts, baby kale, green beans, red, yellow, and green peppers, etc.
Don't forget your protein - you can add shredded chicken/turkey.
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Magic Mineral Broth
A mineral-dense base that nourishes the gut and supports liver and kidney function.
Prep Time: 10 minutes
Cook Time: 2 to 4 hours
Ingredients – makes 6 quarts 6 unpeeled carrots, cut into thirds 2 unpeeled yellow onions, cut into chunks 1 leek, white and green parts, cut into thirds 1 bunch celery, including the heart, cut into thirds 4 unpeeled red potatoes, quartered 2 unpeeled Japanese or regular sweet potatoes, quartered 1 unpeeled garnet yam, quartered 5 unpeeled cloves garlic, halved 1/2 bunch fresh flat-leaf parsley 1 (8-inch) strip of kombu* 12 black peppercorns 4 whole allspice or juniper berries 2 bay leaves 8 quarts cold, filtered water 1 teaspoon sea salt
Instructions: Rinse all of the vegetables well.
In a 12-quart or larger stockpot, combine the carrots, onions, leek, celery, potatoes, sweet potatoes, yam, garlic, parsley, kombu, peppercorns, allspice berries, and bay leaves.
Fill the pot with the water to 2 inches below the rim, cover, and bring to a boil.
Remove the lid, decrease the heat to low, and simmer, uncovered, for at least 2 hours.
As the broth simmers, some of the water will evaporate; add more if the vegetables begin to peek out.
Simmer until the full richness of the vegetables can be tasted.
Strain the broth through a large, coarse-mesh sieve (remember to use a heat-resistant container underneath)
Add salt to taste.
Let cool to room temperature before refrigerating or freezing.
Storage: Store in an airtight container in the refrigerator for 5 to 7 days or in the freezer for 4 months.
Reprinted from The Cancer-Fighting Kitchen: Nourishing, Big-Flavor Recipes for Cancer Treatment and Recovery. Copyright © 2009 by Rebecca Katz with Mat Edelson, Ten Speed Press, a division of the Crown Publishing Group, Berkeley, CA.
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Smoothies
1) Gut-Loving Green Smoothie (Anti-Inflammatory + Low Histamine)
Supports: Gut lining repair, detox, inflammation, immune modulation
Ingredients:
1 cup unsweetened coconut water or aloe vera juice
1/2 avocado
1/2 cucumber (peeled if histamine-sensitive)
1 handful spinach or lightly steamed zucchini
1/2 green apple (optional)
1 tbsp chia seeds
Juice of 1/2 lemon
1 scoop collagen peptides or hypoallergenic protein powder
Small knob fresh ginger (peeled)
Optional: Pinch of sea salt for adrenal support
Blend until smooth. Add ice if desired.
2) Berry Detox Smoothie (Hormone + Liver Support)
Supports: Estrogen detox, antioxidant capacity, hormone balance
Ingredients:
3/4 cup unsweetened coconut milk or flax milk
1/2 cup wild blueberries (fresh or frozen)
1/4 cup frozen raspberries or strawberries
1 tbsp ground flaxseed or chia
1/2 avocado
1 scoop functional protein (pea/hemp, collagen, bone broth protein)
1 tsp spirulina or chlorella powder
1 tbsp fresh parsley or cilantro
Optional: Dash cinnamon for blood sugar support
Blend thoroughly.
3) Inflammation Control Smoothie
Supports: Inflammation, antioxidant capacity
Ingredients:
1/2 cup blackberries or black raspberries 1/2 cup citrus or tropical fruit (e.g., tangerine, orange, mandarin, papaya, mango, guava, apricot, nectarine, etc.) 1 large collard green leaf 1/2-inch knob ginger root, fresh ¼ – ½ cup baby kale or spinach 1/2 cup pomegranate seeds (or 2 ounces pomegranate juice) 1-inch knob turmeric root, fresh (or 1/2 teaspoon ground turmeric) Water, for taste and texture
Blend thoroughly.
You’re Ready to Detox!
Anytime is a good time to support your detox pathways—especially in the New Year, Spring, and Fall. Start small or go all-in—either way, your body will thank you.
Need guidance? At Purely Rooted Nutrition and Wellness, we personalize detox plans based on your unique history, symptoms, and goals. Ready to feel clear, energized, and renewed? Let’s talk.
Happy Detoxing!
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