Although certain foods on a detox diet will help to increase bowel movements and eliminate waste and toxins more efficiently, it’s not just your bowels that will benefit. Your gastrointestinal system — including your liver — may also become better at their roles, according to natural
The one element on a detox diet for better bowels that has been well studied is fiber. It comes in two types: soluble and insoluble. Soluble fiber dissolves in water and plays a role in cleansing your body — for instance, soaking up toxins in the gastrointestinal tract. However, it's insoluble fiber that’s particularly beneficial for your bowels. It passes through the body practically unchanged and helps to push waste and toxins through your intestines. It also helps to improve its pH, which can protect the colon from diseases, according to Brenda Watson, a certified nutritional consultant and author of “The Detox Strategy.” Watson recommends consuming at least 35 grams per day of fiber during your detox diet.
The best dietary sources of fiber are fruits, vegetables, whole grains, nuts and seeds. However, if you are on a detox diet, organic varieties of these foods may be more beneficial, as they have fewer toxins from chemicals such as pesticides and insecticides. The American Dietetic Association recommends eating at least two cups of fruit and 2 ½ cups of vegetables daily. Women should consume at least three 1-ounce servings of whole grains daily; men need at least five 1-ounce servings. Do not consume more than a handful of seeds or nuts — raw or roasted without any coatings — daily.
Your bowels are home to trillions of microorganisms collectively know as intestinal flora. For healthy bowels, friendly bacteria should outnumber unhealthy bacteria that contribute to illness and disease. However, factors such as poor diet, ingesting too many toxins and stress deplete friendly bacteria, giving the bad bacteria the advantage. Probiotics — such as lactobacillus acidophilus or Bifidobacterium bifidus — are friendly bacteria similar to those in your intestines that help to restore a healthy balance. Foods like yogurt and fermented foods like sauerkraut or miso are good sources of probiotics. They are also available in supplement form. However, speak to your doctor before taking supplements if you have a medical condition.
Detox diets to improve bowel health can cause side effects. For instance, increasing fiber too quickly in your diet and not drinking enough water can cause constipation, gas and abdominal pains. Improve your intake of fiber gradually. Drink at least half your body weight in ounces of water daily, advises Watson. Probiotics are generally safe to take. However, do not exceed 10 billion live organisms daily without your doctor’s advice. Also, some people should not take probiotics, such as those with pancreatic cancer or an immunosuppressive condition such as HIV.