VERSION 10

Detox
Food Plan

Comprehensive Guide
Table of Contents

What is Detox? 3
Food and Detox 5
Features of the Detox Food Plan 6
Touring Through the Detox Food Plan 10
Frequently Asked Questions 16
Resources and Tools for Success 19
What is Detox?

The word “detox” has two common meanings: (1) to withdraw from the use of
drugs or alcohol, and (2) to describe the body’s process of making chemicals,
compounds, hormones, and toxins less harmful. The second definition is the one
we use in functional medicine. This process is often referred to as “metabolic
detoxification.” The liver, kidneys, large intestine, lymphatic system, and sweat
glands work together to process and remove toxins from the body.

Metabolic detoxification is an ongoing process: every day, your body’s organs

are working to eliminate environmental toxins that come in from bacteria, air
pollution, plastics, and heavy metals, to name a few. One of the most common toxic
chemical exposures is from pesticides, herbicides, and fertilizers used in agriculture.
Exposure to these toxins commonly occurs through water, food, air, and from time
spent in the home or work environment.

Other sources of toxins which can increase the body burden include materials used
in construction, carpet chemicals, paint, household cleaners, metals used in dental
restorations and personal hygiene products applied to the face, skin, teeth, and
hair. Exposure to air pollution can come from primary or second-hand smoke, auto
exhaust, and industrial manufacturing. In other words, we are all living amidst many
chemicals, resulting in an increased toxic load for everyone.

The amount of toxins in a person’s body is a result of three main factors. First,
everyone has a different toxin exposure. Second, there are genetic differences in
how a person’s body is able to produce enzymes that regulate detoxification. Lastly,
an individual’s eating pattern can either support, or hinder the body’s ability to
process and eliminate toxins.

Symptoms may occur when a person reaches their personal limit of accumulated
toxins. There are processes in the body responsible for converting toxins into
chemical compounds which can be eliminated (primarily through the urine or stool).
Researchers are recognizing more symptoms related to the buildup of toxins,
including obesity, type 2 diabetes, metabolic syndrome, cancer, infertility, allergies,
behavior and mood disorders, neurological conditions, and cognitive difficulties,
along with several other diseases like Parkinson’s and dementia.

Detoxification may also be helpful for individuals who have imbalanced levels of
sex hormones such as estrogen, testosterone, and progesterone. Sex hormones,
such as estrogen, must go through the same liver pathways as toxins before being
removed from the body.

Scientists estimate the average adult has at least 300 toxins in their body and
that a newborn may have over 200 toxins.

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What is Detox?

Fatigue is one of the most common reasons a detoxification program is

recommended. Other reasons for a metabolic detox program include overall poor
health, weight loss resistance, or to reduce symptoms associated with toxicity.

The process of detoxification involves many steps. There may be reasons why
the body isn’t efficient in clearing toxins. These reasons can be situational, such
as having an increased exposure to toxins, being constipated and less able to
excrete toxins through healthy bowel movements, eating a nutrient-poor diet,
being under stress, having a chronic disease, experiencing excessive inflammation,
and not getting enough physical activity or restorative sleep. There may also be
genetic reasons, such as having slow enzymes that aren’t efficient in supporting
detoxification.

The goal of a detoxification food plan is to provide nutritional support for helping
the body process and eliminate toxins. The Detox Food Plan results in improved
symptoms and an increased sense of wellbeing for most individuals. The Detox
Food Plan - Comprehensive Guide provides specific suggestions to optimize the
metabolic detoxification experience and lower the body burden. The guide offers
direction on how to structure a healthy detox and wellness plan by providing tips
on how to get started, what to eat, what to watch for, and how to provide the body
with the right nutrients for improved detoxification.

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Food and Detox

Food plays a role in all phases of detoxification (see image below). The first step
is to identify the toxins which may entering your body from food, beverages, and
the environment. By becoming aware of these toxins and avoiding them whenever
possible, the amount of toxins in the body can be reduced significantly.

Various nutrients are required to fuel the process of detoxification. A shortage of

any one of them could mean an increased body burden of toxins. There are two
phases of detoxification in the liver – phase I and phase II. Cruciferous vegetables
are highly recommended because they support both phases of detoxification.
High-quality, lean protein is needed for phase II detoxification. The remaining steps
have to do with how the body processes toxins, mostly in the liver. Once the liver
has transformed these toxins, they can be eliminated from the body through urine,
stool, and sweat.

Food Plays a Role in All Phases of Detoxification

Toxins
In

Toxins Phase
Out I
Support
FOOD

Phase Phase
II I
Support Protection

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Features of the Detox
Food Plan

While the Detox Food Plan reduces common food triggers like gluten and dairy, it
focuses on long-term nutritional support of the major body systems involved with
detoxification, such as the digestive system and liver. It places a stronger emphasis
on eating healthy, colorful foods for life, reducing plastic use, and eating organic
foods when possible.

One of the most important aspects of the Detox Food Plan is the emphasis on
consistently eating foods that help your body eliminate toxins and supporting a
healthy immune system. The digestive system needs to work efficiently so that
it can provide one to two healthy, well-formed bowel movements daily. Without
consistent, daily bowel movements, toxin elimination is hindered (as many of them
exit in stool). Some toxins can be eliminated through urine, too, which is why
proper hydration goes hand-in-hand with optimal detoxification. Eating enough
dietary fiber—which means consuming at least 35 grams of fiber daily—will support
toxin elimination.

The Detox Food Plan, more than any other food plan within the IFM Food Plan
Suites, is designed to support the liver. The liver is a very important organ for
detoxification. When the liver is overburdened through increased toxic load or
lacking nutrients, greater toxicity and increased symptoms can occur. The goal of
the Detox Food Plan is to support the liver and other organs of detoxification in
lowering the toxic burden and improve your overall wellbeing.

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Features of the Detox
Food Plan

The Detox Food Plan:

Reduces food triggers: The 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.

Supports liver function: 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.

Encourages Organic: 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.

Reduces toxic burden: 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.

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Features of the Detox
Food Plan

Tips for minimizing intake of harmful substances include:

⋅ Choose lean meats over fatty animal foods, as pesticides concentrate in fat
⋅ Buy organically-grown animal products (e.g., meats and dairy)
⋅ Peel the skin or remove the outer layer of leaves of some produce
(e.g., lettuce, cabbage)
⋅

⋅ Cut away any damaged or bruised areas before preparing or eating food
⋅ Wash produce before peeling it so dirt and contaminants aren’t transferred
from the knife onto the fruit or vegetable
⋅ Consult the current versions of the Environmental Working Group’s “Dirty
Dozen” (foods that are high in pesticide residues) and “Clean 15” (foods that
are typically low in pesticide residues) lists
⋅ Avoid foods that contain preservatives such as BHT, BHA, benzoate,
and sulfites; food colorings such as FD&C yellow #5, #6, etc.; or artificial
sweeteners such as sucralose and aspartame
⋅ Limit exposure to canned foods (e.g., meat, fish) and plastic bottles/
containers, which may contain Bisphenol-A (BPA)
⋅ Cook with non-toxic cookware like stainless steel and cast iron
⋅ Use filtered water for drinking and cooking

Provides targeted antioxidants: 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.

Supports nutrient-dependent pathways: 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.

Encourages healthy elimination of toxins: 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.

Balances hormone metabolism: 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.

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Features of the Detox
Food Plan

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Touring Through the Detox
Food Plan

The Detox food list is designed to give you a snapshot of foods to select from each
day. Your functional medicine provider may give alternate suggestions that are
personalized to specific medical needs and may include a calorie target or other
guidance on food selection and timing of meals.

This food plan focuses on natural and whole foods to support optimal detoxification
and elimination of toxins. When making dietary choices to support detoxification,
try to select the Therapeutic Foods within each food group to get the most out of
the Detox Food Plan.

Protein
Protein is an essential nutrient for detoxification. The building blocks of protein,
amino acids, bind to toxins in the liver and support their removal from the body.
When possible, it is ideal to include some protein in every meal for ongoing support
of the liver’s detoxification processes.

There are different sources of animal and vegetable protein to choose from on this
food plan. Plant-based proteins include miso, natto, tofu, tempeh, rice/hemp/pea
protein powders, and plant-based meat alternatives. Animal proteins include
options such as eggs, fish, meat, poultry, and a vast array of protein powders. As
with the other food categories, quality is important. High-quality proteins of any
kind are the best choice, including lean, grass-fed, organic, non-GMO sources.

Omega-3 rich fish are highlighted as a therapeutic food because of their anti-
inflammatory fats. In research studies, omega-3 fatty acids have been shown to
have a protective effect on the cells and heart of people exposed to air pollution.
Remember to choose wild-caught fish, as farmed varieties may contain hormones
and toxic chemicals called polychlorinated biphenyls (PCBs). Shellfish are omitted
from the Detox Food Plan as they are often contaminated with toxins, particularly
when farmed.

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Touring Through the Detox
Food Plan

Select from sources with the lowest amounts of mercury according to the National
Research Defense Council: anchovies, butterfish, catfish, croaker (Atlantic), flounder,
haddock (Atlantic), hake, herring, mackerel (North Atlantic, chub), mullet, perch
(ocean), pollock, salmon (fresh, wild), sardines, sole (Pacific), squid, tilapia, trout
(freshwater), whitefish, and whiting. Fish associated with the highest mercury
content include bluefish, grouper, Halibut (Atlantic, Pacific), mackerel (Spanish, Gulf,
King), marlin, orange roughy, sea bass (Chilean), shark, swordfish, tilefish, and tuna
(canned albacore, yellowfin, bigeye, ahi).

Soy foods are also highlighted as therapeutic for detoxification. Phytonutrients in

soy, called isoflavones, have been shown to influence liver detoxification and may
help the body produce estrogen in a healthy way. A number of research studies
have shown an association between eating soy food products and reduced risk of
cancer. Choose organic and minimally processed soy foods to avoid chemicals and
additives.

Therapeutic foods: fish and soy

Legumes
Legumes, including beans and lentils, are an affordable way to get quality dietary
protein and fiber, both of which help with detox in the liver and in the gut. Aim to
eat at least one serving of legumes every day. Options include soups, cooked
beans, dips, and hummus. Try black (soy) beans in soup, add garbanzo beans or
kidney beans to a salad, or make a bean salad of 2-3 different varieties with
chopped onion and pepper. While all legumes are fantastic choices, black soybeans
and edamame are highlighted in this category for their protein, fiber, and isoflavone
content.

Therapeutic foods: black soybeans and edamame

Dairy Alternatives
Dairy is not listed on this plan, because most commercially available dairy foods
contain toxins and hormones. Additionally, dairy is a trigger food and a cause of
digestive symptoms for many. There are several dairy alternatives on this food plan,
mostly in the form of nut and grain milks. When buying dairy alternatives like soy,
coconut, almond, hemp, oat, or rice milk, read the label carefully to ensure they are
organic and do not contain added sweeteners. Note that coconut milk listed here
refers to the boxed variety rather than to its canned form.

Therapeutic foods: organic soy milk, soy yogurt, and soy kefir

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Food Plan

Nuts & Seeds

The nuts and seeds category provides a variety of options for snack choices
throughout the day. Nuts and seeds may also be sprinkled on top of salads, cereals,
or vegetables.

There is compelling data that supports eating a handful of nuts each day to reduce
chronic disease risk. While not required, it is recommended that at least 1 to 2
servings of nuts be eaten daily. Aim for a mixed blend of raw unsalted nuts.

Try adding ground flaxseeds to a salad or a smoothie, or use seed butters like tahini
(sesame seed butter) drizzled over vegetables, almond butter with fresh fruit, or
cashew “cream” in place of traditional cream-based sauces.

All nuts, seeds, and their respective butters or pastes are considered to be
therapeutic for detoxification as they provide anti-inflammatory oils, quality protein,
and phytonutrient compounds like lignans. Lignans, found in flaxseeds and sesame
seeds, support detoxification and can also influence hormone metabolism.

Therapeutic foods: all of the nuts and seeds and their respective butters or
pastes, especially flaxseeds and sesame seeds

Fats & Oils

A vast selection of fats and liquid oils can be used for salad dressings and cooking.
Preferable choices are minimally refined, cold-pressed, organic, non-GMO fats
and liquid oils whenever possible, as these are of the best quality. Fats and liquid
oils break down in heat, light, and oxygen, so the quality and storage of these
oils is important. Keep oils in dark glass (not plastic) containers and discard if they
smell rancid. There are no specific recommended servings of these oils during a
detoxification plan.

Fats and oils from avocados, flaxseed, hempseed, olives, pumpkin seeds, rice
bran, and sesame seeds are therapeutic for detoxification for different reasons.
The healthy monounsaturated fats found in avocados (including its oil) and olives
(as well as extra virgin olive oil) have been shown to be supportive of liver health.
Avocados also contain dietary fiber which supports digestive regularity.

Flaxseed oil and hempseed oil are both plant-based sources of anti-inflammatory
omega 3 fatty acids. Pumpkin seed oil, rice bran oil and sesame oil have also been
shown to be anti-inflammatory and supportive of liver health.

Therapeutic Foods: avocado (fruit and oil), extra virgin olive oil, flaxseed oil,
hempseed oil, pumpkin seed oil, rice bran oil, and sesame oil

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Food Plan

Non-Starchy Vegetables
The greatest variety of foods for detoxification is found in the non-starchy
vegetables category. The goal is to consume at least 9 servings every day to aid in
liver detoxification and the elimination of toxins from the gut.

The non-starchy vegetables are divided into four categories on the Detox Food
Plan: Cruciferous vegetables, Leafy Greens, Alliums, and Other Non-Starchy
Vegetables. It is advised to eat foods from each of these categories daily to get as
much variety as possible.

Cruciferous vegetables are of special importance in this food plan, as these

powerful vegetables support all aspects of detoxification. Cruciferous vegetables
include arugula, bok choy, broccoli, broccolini, Brussels sprouts, cabbage, Chinese
cabbage (napa), cauliflower, collard greens, horseradish, kale, kohlrabi, mustard
greens, radishes, rutabaga, turnips, wasabi, and watercress.

Cruciferous vegetables contain phytonutrients called glucosinolates. When

cruciferous vegetables are chopped or chewed, the glucosinolates turn into active
compounds called isothiocyanates (examples of these include indole-3-carbinol
and sulforaphane). These activated compounds help enhance the body’s natural
detoxification systems. In research studies, cruciferous vegetables have been
associated with reduced risk of cancer. If you were to take only one step towards
following this food plan in order to better support detoxification, eating more
cruciferous vegetables would be an excellent start.

Leafy greens include a number of anti-inflammatory vegetables that can be

used in stir-fries, salads, or smoothies. One family of phytonutrients in leafy
green vegetables is called carotenoids. In research studies, eating more of these
phytonutrients have been associated with better liver health. Another study
showed that eating 1-2 servings of green leafy vegetables each day was equivalent
to being 11 years younger in the brain (compared to those to rarely or never ate
leafy vegetables). Rather than a single nutrient being responsible for these powerful
benefits, it is thought that the nutrients in these vegetables work together to
improve health. This is one reason why eating whole, unprocessed plant foods is so
important for your overall health.

Allium vegetables, including onion, shallots, and garlic provide sulfur nutrients
that enhance liver detoxification. In research studies, allium vegetables have been
associated with reduced risk of cancer.

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Food Plan

Finally, the Other Non-starchy Vegetables section provides fiber and foundational
nutrition, but they are not necessarily highlighted as therapeutic in this food plan.
It is important to eat a variety of colorful vegetables every day. The best way to eat
lots of vegetables is to include them every meal. For example, have some leftover
broccoli or stir-fried vegetables with a morning meal, then a hearty vegetable
soup or a salad for lunch that contains several servings of both raw and cooked
vegetables. A salad in addition to cooked vegetables with dinner can help you
include enough servings each day.

Therapeutic foods: cruciferous vegetables, leafy greens, and allium vegetables

Starchy Vegetables
Starchy vegetables are also included on the Detox Food Plan, as these vegetables
contain fiber and phytonutrients that are supportive of overall health. Like the
leafy green vegetables, several starchy orange vegetables (e.g., pumpkin, squash,
carrots, and sweet potatoes) contain carotenoids. Eating this phytonutrient family
has been associated with better liver health. It is best to eat these vegetables with
protein and/or fat to prevent blood sugar spikes that can happen when eating a
starchy vegetable alone.

Fruits
Phytonutrient-dense fruits can be helpful for detoxification because of the
antioxidant protection they offer. They are a great choice for a simple snack or to
satisfy a desire for something sweet. It’s typically better to eat fruit with a small
amount of protein (e.g., nuts) to offset any potential blood sugar spikes.

The vitamin C in fresh fruits, as well as raw vegetables, supports detoxification and
protect the cells of the body. There is some research to suggest that citrus fruits
in particular may be beneficial for detoxification. Be mindful that you may need
to avoid grapefruit if you are taking certain medications; there are compounds in
grapefruit that can interfere with the way some medications work in the body.

Therapeutic foods: citrus fruits (grapefruit, mandarins, oranges, and tangerines)

Grains
As with dairy, gluten is not included on this food plan. Certified gluten-free (GF)
whole grains, or those with an intact bran outer coat, provide an excellent source of
dietary fiber to assist with detoxification. When purchasing oats, look for “certified
gluten-free.”

Amaranth, buckwheat, millet, certified gluten-free oats, quinoa, and teff are healthy
choices that add dietary fiber for better digestive regularity and detoxification.
Gluten-containing grains should be avoided unless your functional medicine
practitioner advises that these can be eaten.

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Food Plan

Beverages
Hydration helps promote healthy bowel movements, enhances metabolism, and
promotes satiety. Drinking water throughout the day has also been linked to
improved mood, energy, and brain function. It is important to drink plenty of clean,
filtered water throughout the day, as not drinking enough water may negatively
impact your body’s ability to detoxify. Individual recommendations for fluid intake
will depend upon a number of factors, including weight.

In addition to filtered water, low sodium broths (bone, vegetable), meat stocks, and
other decaffeinated beverages like fresh, raw, cold-pressed vegetable juices are
also good choices. All teas (black, green, herbal, etc.) are also recommended on the
Detox Food Plan due to their anti-inflammatory effects. Green tea is highlighted as
a therapeutic food on this plan, because it contains phytonutrients called catechins,
which are beneficial for liver health.

Alcohol is omitted on this plan, as it is a well-known toxin to the liver. Avoiding

alcohol while following this plan helps support the liver’s natural detoxification
processes.

Therapeutic foods: green tea

Condiments
Most condiments available on store shelves are not permitted on the Detox Food
Plan, as they contain added sweeteners and preservatives. However, homemade
versions of many condiments—including mayonnaise, ketchup, and barbecue
sauce—can be easily made with only a few approved ingredients.

Store-bought mustards (Dijon, stone-ground, etc.) made without added sugars are
permitted, as are vinegars (raw apple cider vinegar, balsamic vinegar, white, etc.).
Also permitted are coconut aminos, fresh lemon and lime juice, miso, and tamari.

Herbs and Spices

All herbs and spices are included in the Detox Food Plan. In studies, turmeric has
been shown to be anti-inflammatory and beneficial for liver health. Garlic and
cardamom have also been shown to be supportive for the liver, however all herbs
and spices are excellent sources of a wide variety of health-promoting compounds.

Therapeutic foods: all herbs and spices

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Frequently Asked Questions

Is food packaging important?

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.

Is “buying organic” worth the money?

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. [Link]) can also help people
make informed and cost-effective grocery purchases.

Are there genetic tests for detoxification?

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.

Is fasting beneficial for detox?

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.

Does limiting calories help detox?

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.

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Frequently Asked Questions

What sweeteners can I use on the Detox Food Plan?

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.

Can I eat bread?

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.

What does an ideal detox meal look like?

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.

Is there a certain way to cook cruciferous vegetables?

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.

Can I eat frozen vegetables (and fruit)?

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.

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Frequently Asked Questions

How much fish should be eaten per week?

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.

How can vegans allergic to soy get quality protein?

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.

Why is canola oil on the food list?

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.

Why isn’t this a low-allergy food plan?

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.

What is BPA?
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.

Detox Food Plan Comprehensive Guide © 2022 The Institute for Functional Medicine 18
Resources and Tools for Success

The Detox Food Plan is intended as a long-term approach that enables the body to
more efficiently process toxins. It works best when personalized for you. To support
you in following this food plan, there are a number of other tools to help.

The following handouts are available from your functional medicine practitioner to
support you with the Detox Food Plan:

⋅ Detox Food Plan – Bibliography

⋅ Detox Food Plan – Food List
⋅
⋅ Diet, Nutrition, and Lifestyle Journal – 1 Day, 3 Day, 7 Day
⋅ Phytonutrient Spectrum Foods
⋅

Images on page 5 and 9 are IFM owned; all others courtesy of 123rf.

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