How to Detox Without Supplements

Practitioners of alternative medicine frequently advertise herbs and supplements as methods for cleansing or detoxifying the body. Advocates of these "detox" supplements claim that they can treat obesity, chronic fatigue, constipation, liver disease and urinary problems. However, according to Mayo Clinic nutritionist Katherine Zeratsy, there is no compelling evidence that any supplement can accomplish this task. Several simple lifestyle choices can help you "detox" more safely and effectively than harsh laxative herbs. Consult your health care provider before beginning any cleansing program.

Instructions

• 1

  Eliminate fatty and heavily processed foods from your diet. Avoid hydrogenated oils, refined sugar, artificial flavors, artificial sweeteners, full-fat dairy products and white grains. These foods can contribute to constipation and chronic fatigue.

• 2

  Increase your intake of unprocessed fruits and vegetables. Eat more dark, leafy greens, such as spinach, cress, collard, romaine and mustard greens. Seek yellow- to red-colored vegetables, including carrot, squash and tomato. These contain carotenoid vitamins, which are powerful antioxidants.

• 3

  Eat high-fiber foods. Mayo Clinic gastroenterologist Michael Picco recommends a high-fiber diet as the first line of defense against constipation. Excellent sources of dietary fiber include fruits, vegetables, whole grains and legumes. Legumes such as beans, peas and lentils are low in fat and high in fiber, so they are ideal for natural cleansing.

• 4

  Drink more fluids, especially water. Water helps to prevent fatigue, headaches, constipation and urinary tract infections. Unsweetened tea and diluted fruit juice can provide antioxidants as well as dietary fluids.

• 5

  Consume foods containing probiotics, which are "friendly" bacteria similar to those found in your digestive tract. Foods containing probiotics include yogurt, buttermilk, sour cream and kimchee. These cultured foods can improve immune function and digestive regularity.

• 6

  Exercise regularly. Physical activity helps to improve your energy level, immune function and heart health. It can help to mitigate the negative effects of a less-than-ideal diet by burning excess calories and preventing chronic illness. Exercise also helps to "cleanse" the body by improving circulation and digestion.

• 7

  Avoid exposure to any potentially dangerous substances. Avoid both firsthand and passive cigarette smoke. Minimize your exposure to pesticides, air pollution and heavy metals. If you drink alcoholic beverages, do so only in moderation.