Detoxification is a process that the body performs around the clock utilizing important nutrients from the diet. "It's basically the process that transforms toxins so that these toxins can be removed from the body. Toxins fall into two main categories- toxins that are made in the body during regular metabolism and those that come from outside the body and are introduced by eating, drinking, breathing or are absorbed through the skin," says Mala Chakraborty, a dietician who practices in a private clinic. She informs, "Toxins that are produced in the body include lactic acid, urea and waste products from microbes in the gut. External toxins may include pesticides, mercury in seafood, lead from car exhaust and air pollution, chemicals in tobacco products and drugs or alcohol."
Detoxification is akin to the process by which medications are metabolized and removed from the body. "Because toxins are potentially dangerous to human health, they need to be transformed and excreted through urine, feces, respiration or sweat. Each person's ability to detoxify varies and is influenced by environment, diet, lifestyle, health status and genetic factors, suggesting some people may require more detoxification support than others," says Chakraborty.
However, according to Nirmali Chaliha, another city based dietician, if the amount of toxins to which a person is exposed exceeds his or her body's ability to excrete them, the toxins may be stored in fat cells, soft tissue and bone, negatively affecting health. This is the rationale behind the use of practices that support the body's own detoxification capabilities. However, more research is needed on this aspect," she explains.
Most detoxification programmes recommend removing highly processed foods and foods to which some people are sensitive, such as dairy, gluten, eggs, peanuts and red meat. They also recommend eating mostly organically grown vegetables, fruit, whole non-glutenous grains, nuts, seeds and lean protein. "Other programmes recommend fasting, a potentially risky practice for some people, which may actually suppress detoxification pathways in the body. This is why many health practitioners advise against this practice," cautions Chaliha.
"Moreover detoxification programmes can vary widely and may pose a risk for some people (such as people with health problems, those with eating disorders, those who take multiple medications and pregnant or breastfeeding women)," says Chakraborty.
According to Chakraborty, detoxification support doesn't need to consist of a rigorous plan and there are some simple ways to support our body's natural detoxification. Informing on some ways she says, " Stay hydrated with clean water. Eat five to nine servings of fruit and vegetables per day. Consume dietary fiber each day from vegetables, fruits, nuts, seeds and whole grains to help maintain bowel regularity. Include cruciferous vegetables, including broccoli and sprouts, berries, garlic, onions and green tea. These support detoxification pathways."
• Chaliha adds, "Consume adequate amounts of lean protein, which is critical to maintaining optimum levels of glutathione, the body's master detoxification enzyme. Consult your health care provider or registered dietician nutritionist if you're interested in taking a multivitamin/multimineral to fill any gaps in a healthy diet. And also eat naturally fermented foods such as yogurt to promote a healthy gut."
Both Chakraborty and Chaliha say that if one has questions about one's eating style and its role in supporting the body's detoxification, one should check in with a registered dietician or nutritionist. "They can provide sound, easy-to-follow personalized nutrition advice to meet one's lifestyle, preferences and health-related needs," sums Chaliha.
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