Digestion Detox: Kickstart a Cleanse Naturally by Giving Your Gut Some Love

Detox from a perspective of abundance, not restriction.

The idea of a “detox” elicits mixed reactions. While lots of people are attracted to the idea of jump-starting healthy habits to feel more energetic, others are rightly skeptical of marketing, social pressure, and exploitative products.

No matter what camp you fall into, it’s important to understand the threads of legitimacy running through the huge spectrum of what’s labeled as “detoxification.” And the safest, most effective ways to promote detoxification often involve supporting basic functional health through methods that can’t be branded or bought.

Let’s talk about what detoxification means, how the body eliminates toxins on its own, and why improving your digestion is a great way to naturally encourage detoxification.

What is detoxification, anyway?

Let’s clarify what we mean by “detox,” since it means different things for different people. In this article, I’m referring to wellness-focused detoxes to help support optimal health and wellbeing, not to diagnose or treat specific conditions, and definitely not to be confused with the type of medical detox administered by qualified medical professionals during life-threatening situations like drug withdrawal.

For our purposes, detoxification is the body’s natural removal of substances that are harmful or irritating if allowed to build up. These substances are collectively known as toxins. Toxin accumulation can inhibit natural functions, make us feel worse, and potentially contribute to the risk of more severe health problems. The goal of many detox protocols is to support or restore the body’s ability to eliminate toxins by using diet/lifestyle choices that keep detoxification pathways open and functioning.

“Toxin” is a scary word, but it helps to clear up a few facts and misconceptions.

• Any substance can become toxic in sufficient quantities. Toxins aren’t inherently dangerous unless they build up to specific amounts, but the threshold varies on the toxicity of the substance. Unless your detoxification pathways are significantly disrupted, the body can deal with trace amounts of many toxins just fine.
• The human body naturally produces some toxins internally. Endogenous toxins are typically in the form of waste products or byproducts that must be eliminated as part of normal physiological functioning, like dead cells and old hormones.
• We’re constantly exposed to external toxins. Exogenous toxins may come from heavy metals, chemical exposures, pathogens, drugs, and medication, and they can be found in the food, products, and environments we encounter every day. You’ll never be able to limit all exposure to potential toxins, so strengthening innate physiological defenses can be just as important as managing external exposures.

The body does self-detoxify — to a point

The human body eliminates toxins through various routes depending on the source and type. Major detoxification pathways are found in the lymphatic, cardiovascular, digestive, urinary, and integumentary systems. Organs with major detox functions include the liver, intestines, kidneys, spleen, lungs, and skin.

• The cardiovascular system carries blood transporting nutrients and oxygen all over the body, including to and from detoxification sites.
• The lymphatic vessels drain tissues of interstitial fluid containing waste products and metabolites.
• The digestive system provides a barrier between self and non-self, protecting against pathogens and working to prevent unwanted substances from crossing into the bloodstream.
• Sweat from the skin helps to remove heavy metals and other toxins.
• The lungs and respiratory system expel carbon dioxide and other waste products via the breath.

When these functions work well, vital cellular and organ functions can operate efficiently. But sometimes these pathways become overwhelmed or are insufficient against heavy toxic burdens. In this case, it can be beneficial to support detoxification from a foundational perspective.

Why is digestion important for detoxification?

Digestion is one of the foundations of health. The digestive system performs several detoxification tasks:

• It scans food for invaders like foodborne pathogens and pesticides and deploys layers of protection against them. For example, stomach acid doesn’t just digest proteins in the food we eat, it also destroys proteins in pathogens. 70–80% of the cells in the body’s immune system are located within the gut-associated lymphoid tissue (GALT) located within the lining of the intestines.
• It eliminates undigested food and wastes of other systems via defecation and urination.
• It provides a barrier between toxins and the bloodstream. Highly acidic gastric juices are one such barrier, and the gut lining — the mucosal lining of the intestines where the gut bacteria live — is another. A healthy microbiome is necessary to keep this protective layer intact. Without it, the barrier can become compromised and allow inflammatory substances such as partially digested food or pathogens to enter the bloodstream.
• Proper digestion is required to produce the cofactors needed for various detoxification processes. For example, good protein digestion is necessary to break down proteins into the amino acids necessary for conjugation processes in the liver.
• Proper digestion is also an important factor in bile quality. Bile quality is important for detoxification — it’s the primary path of removing toxins being from the liver, through the intestines, and out with the feces.
• Poor digestion is a source of endogenous toxins. Even a unicorn-status “perfect” healthy diet can produce toxins (like partially digested food) in the presence of digestive issues.

What are some ways to support digestion?

Here are some top-level guidelines for supporting your body’s ability to thoroughly digest and absorb nutrients from food. In turn, these strategies and tips can lead to better elimination of toxins.

• Eat a properly prepared, nutrient-dense, real food diet.
• Consume meals in a calm, unrushed state as often as possible, tasting and chewing food with intention.
• Explore the possibility of an elimination diet if food sensitivities or allergies are suspected
• Finish eating about two hours before bed. This allows major digestive processes to complete before sleeping, freeing more of your body’s resources for detoxification and restorative processes during the night.
• Digestive bitters gently aid digestion because bitter flavors trigger the release of cholecystokinin (CCK), a hormone that upregulates digestive action. One effect of CCK is triggering the release of bile from the gallbladder, which is needed for the proper digestion of fats.
• Fermented foods such as sauerkraut, kim chi, and pickles can provide gentle support for gut health in the form of live and active cultures.
• Herbs, probiotics, prebiotics, and therapeutic nutrient supplementation can be helpful, but recommendations vary dependent on digestive issues and other factors. Know that these substances used incorrectly can actually worsen digestive issues or cause other types of discomfort.

Another important link between digestion and detoxification is that they are both parasympathetic processes, meaning they work best when the nervous system is in a relaxed state, also known as “rest and digest mode.”

It’s no coincidence that the word “toxic” is used to describe not just substances, but people, thoughts, words, even homes and workplaces. If these things trigger chronic stress, then they aren’t just figuratively toxic. The stress response inhibits the ability to eliminate toxins.

Stress management practices can therefore be a powerful way to encourage digestion and detoxification synergistically. Personally, I’m intrigued with the idea of digestive support because it helps us approach detox from a perspective of abundance and nourishment — which sounds a lot less stressful than purging, punishment, or restriction, no? And the less stressed you are, the better your digestion and detoxification will function.

For this reason, many practitioners encourage a holistic approach to detox, one that embraces meditation, reflection, and virtually any other type of mind/soul nourishment in addition to dietary changes.

Other ways to support detoxification naturally

These other steps can complement your digestive support to help keep digestive pathways open and functioning optimally.

• Drink plenty of water, preferably filtered or from a spring. Water is important for keeping pathways fluid and for removing toxins from the body via sweat, breath, feces, and urine.
• Get plenty of movement. Even light physical activity promotes lymph flow, which helps transport the cells of the immune system and helps prevent the liver from getting overloaded by toxins. Other activities to promote lymph flow include massage, deep breathing, and dry brushing.
• Sweat. Sweat helps the body rid itself of heavy metals, another perk of spending time in the sauna or fitting in a workout.
• Get ample sleep. Detoxification processes occur primarily while we’re sleeping. Detoxification needs rest.
• Reduce exposure to toxins in the environment around you. These recommendations will vary according to your lifestyle and where you live. Some ideas? Wear proper protective equipment when exposed to chemicals. Don’t smoke, and avoid secondhand smoke. Be mindful about alcohol and use of OTC medication (never stop taking prescribed medications without your doctor’s permission). Check the ingredients of everyday household items; equip your kitchen with non-toxic products and tools.

Deep dive into digestion and detox

Despite the internet debates around self-care topics like detox, there’s no need to let the naysayers and snake oil out there stop you from taking good care of yourself. The trick is to learn more from trusted sources, acknowledge points on all sides, and make informed decisions based on what’s best for you.

A nutritional therapy approach can help you find the appropriate steps to take when you want to detox your diet or lifestyle without getting caught up in marketing and diet culture. To find a certified practitioner near you, visit the Nutritional Therapy Association.

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