Last week’s discussion provided you with the necessary background information to understand what a detox is and how it should/could essentially be used “correctly”.
This week I’m going to provide you with a few examples or suggestions for how you as an individual could detox or cleanse your digestive system in order to potentially feel and function optimally. Think of it as a reset to your system.
Remove processed carbohydrates. This could include (but is not limited to) chips of all versions, breads/baked goods, tortillas, pastas, __ and stick to complex carbohydrate choices such as sweet potatoes, brown rice, quinoa, beans, and oats. If you wish to consume other carbohydrates such as white rice or white potatoes, just remember they are simple carbohydrates and are therefore processed into sugar by the body very quickly, so be sure to eat them with a complex carbohydrate, fat, or protein to slow down digestion.
Remove alcohol. Alcohol in moderation can be tolerated by the body, However, if consumed in too large of quantities or consecutive durations, alcohol is a diuretic which essentially signals the body to release fluids, later causing the body to retain as many fluids as possible in order to counteract this - leading to what we perceive to be bloating. Excessive alcohol intake can also offset your regular bowel movement routine and well as impair your body’s ability to heal itself.
Remove added sugars. This means reading labels (if your food choices have any) to determine what, if any, sweetener is in the product and if it is a natural source or not, such as dates or honey. Mainly focus on drinks, bars, granolas, etc. On top of other cardiovascular effects, too much sugar also causes the body to retain fluids leading to bloating, similar to too much sodium or alcohol.
Eat more veggies, nuts, beans, and lean meats. Giving your body a prime variety of vitamins and minerals can help ensure that your digestive system has everything it needs to process your foods properly and smoothly without any gastric upset such as bloating, gas, or cramping.
All in all, try to consume as many whole, non-processed, high quality foods as possible in as many varieties as possible to ensure all micronutrient (vitamins and minerals) profiles are met. The above suggestions could be done for a few days, a week, a few weeks, a month or two, however long you wish to do so and are continuing to see the benefits of simplifying your diet.
Your nutritional choices should ideally ALWAYS make you feel better, not worse. Think faster, play longer, move well, and then maintain that day in and day out.
Here at C5, we fuel to perform. Perform for fitness, perform for life.
Your C5 Nutrition Coach,