Figuring out which foods are best for a cleanse can be tricky. So many foods feel refreshing and rejuvenating—hot tea, raw vegetables and fresh fruit come to mind. And with good reason: foods with insoluble fiber, like raw veggies, or a diuretic effect, like green tea, promote speedy digestion and "flush" the GI tract. These foods can be considered the best cleanse choices. Here are some of my faves and why they just might work.
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Artichokes
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Artichokes contain antioxidant plant compounds called caffeoylquinic acids, which are used to treat hepatic (liver) disorders because they stimulate bile flow. Bile helps the body digest fats, and efficient bile flow clears the system of potentially inflammatory substances contained in fatty foods.
Avocados
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Avocados provide heart-healthy monounsaturated fatty acids and glutathione, a compound that is essential for liver pathway cleansing, and blocks the absorption of certain fats by the intestines that cause oxidative damage.
Beets
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Beets are among the few edible plants that contain betalains, plant pigments that give some beets their deep red color and have powerful anti-inflammatory and fungicidal properties. Betalains promote cell structure, repair and regeneration, especially in the liver—the body's primary detox center.
Broccoli
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Broccoli is one of the cruciferous vegetables, which are named for their cross-shaped flowers and known for powerful antioxidant properties. Science has shown that a diet rich in cruciferous veggies reduces the risk of certain cancers. Other cruciferous vegetables include cabbage, cauliflower, Brussels sprouts and kale.
Collard Greens
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Collard greens increase bile acid binding, which makes it easier for bile to bind to large lipid molecules and pull them apart. Leftover bile acids are then excreted from the GI tract normally, taking leftover lipid molecules with them. Bile acid binding therefore helps to keep LDL, "bad cholesterol," in check.
Dandelion Root
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Dandelion Root acts as a diuretic by increasing urine production.
Dill and Fennel
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Dill and fennel are rich in vitamins and anti-inflammatory chemicals. Dill contains chemicals that help with the activation of glutathione, a liver antioxidant that attaches to free radical molecules and disarms them. Fennel is rich in Vitamin C, which has antimicrobial and antioxidant properties. Fennel is also high in fiber but low in calories—an ideal cleanse food.
Green Tea
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Green tea is richer in antioxidants than white, black and oolong teas, even though they all come from the same plant. The caffeine in green tea also gives this energizing drink a diuretic effect, which helps to alleviate bloating by counteracting water retention.
Lemons
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Lemons, like all citrus fruits, are rich in antioxidant Vitamin C.
Milk Thistle
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Milk thistle is one of the frequently researched plants in association with promoting liver detoxification. While more scientific inquiry is needed for firm recommendations, milk thistle contains a mixture of polyphenolic compounds (plant protectors) that assist liver cells in removing toxins from healthy blood cells.
Onion and Garlic
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Onion and garlic are both members of the allium family of vegetables, which provide pungent flavors to foods. These plants contain flavonoids that stimulate the production of glutathione, one of the liver's strongest antioxidants. As a result, they both have powerful anti-bacterial and immune-boosting properties.
Raw Greens
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Other fresh veggies (greens) are a good source of glutathione-essential for detox of the liver pathway. Fresh vegetables can also provide excellent sources of insoluble fiber, which gets the gut moving. Crisp, crunchy raw veggies are highest in this sort of fiber. Think kale, collards and broccoli.
Wheatgrass
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Wheatgrass, commonly served in powder or juice form, is rich in vitamins and minerals. While scientific evidence to support health claims about wheatgrass is lacking, products containing wheatgrass may add some yummy, low-calorie variety to your selection of cleanse foods and beverages.
Yogurt
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Yogurt that contains probiotics—make sure to check the label—supplies healthy bacteria that fortify the GI tract's natural flora, aiding digestion and boosting the body's natural immune responses.
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