Body has plenty of ways to cleanse itself. Here’s how to help it along.
If you’ve been taking part in the usual excesses of the festive period, you may now be considering a detoxification (or “detox”) diet for a few weeks to try to cleanse your body. But from juice fasts to the many other energy or protein restricted detox diets, there’s often little evidence that they actually work to eliminate toxins or to control people’s weight.
Even the word “toxins”, which generally refers to substances poisonous to organisms, is frequently used in a hazy, undefined way when these diets are promoted. And while there are certainly substances in our environment that may harm us that, our bodies have a whole host of incredibly effective ways to get rid of them naturally.
Eat more fibre
The vast majority of us eat far too little fibre. In the US, some 97% of men and 90% of women do not reach the suggested intake. In fact, most Americans eat less than half of what’s recommended.
Fibre has a major impact on our health. It helps lower inflammation, strengthens the immune system and can impact brain functioning, mood and cognition. It has also been shown to reduce the risk of many chronic diseases including cardiovascular diseases, type 2 diabetes, colon cancer and inflammation. The way fibre helps us cleanse our bodies is one reason for all these beneficial impacts.
For starters, fibre increases the size and weight of stools, making them softer and easier to pass and limiting the time harmful substances are in contact with the bowel.
Research also shows fibre can act as a kind of magnet, binding to toxins and other substances and helping to remove them from the body. A 2015 study, for example, found that fibre binds toxic ions such as lead, arsenic and copper, aiding in their excretion. Fibre also appears to help the body get rid of bile acids, lowering cholesterol and thus decreasing the risk of cardiovascular disease.
