25 Evidence-Based

24 TIPS TO
DIY DETOX
by HEALTHMEANS
 2 HealthMeans

CONTENTS
3 24 Tips to DIY Detox
4 Eat Organic Fruits and Veggies
5 Eat High-Quality Protein
Drink Filtered Water
6 Eat Bitter Plants
7 Increase Glutathione in the Body
8 Consume Diindolylmethane (DIM)
Consume Flavonoids
9 Eat a Rainbow of Foods
10 Consider Taking Chlorophyllin
11 Consume Resveratrol
12 Consume Essential Metals
13 Consume the Right Vitamins
13 Eat Foods That Fight Heavy Metals
14 Take Probiotics
15 Grow as Much Food as You Can
Shop Locally
16 Consume Foods High in Sulforaphane
17 Consider Eliminating Rice from Your Diet
18 Get Rid of Personal Care Products that Include Parabens,
Phthalates and Benzophenones
19 Consider Getting Yourself Tested for Toxins
Minimize Indoor Air Pollution
20 Use a Sauna or Steam Room
21 Try Controlled Coughing
Keep an Eye Out for Other Toxins
22 Summary
24 References
 3 HealthMeans

We know that the modern world is becoming an increasingly toxic place and most of us could probably
benefit from a detox. But what exactly is a “detox,” how do we make sure we detox in a healthy way and
what do we actually need to do (and stop doing) to detox? These are the questions we’ll address in this
eBook. With these science-based tips, you can feel more confident in your DIY detox.

24 TIPS TO DIY DETOX

“Detox” means different things to different people. It can mean abstaining from something harmful (e.g.,
a sugar detox might just be abstaining from eating any sugar for a bit). It can mean consuming something
beneficial (e.g., a juice detox might include drinking freshly squeezed fruits and veggies). Or, it can be a
combination of these techniques that help our bodies eliminate harmful toxins.

Regardless of the approach we take, the objective of a detox is to remove the bad stuff—things like
chemicals, heavy metals, mold mycotoxins, environmental pollutants, pesticides and more. To succeed in
this goal, we need to support our body’s natural detoxification organs—the liver, kidneys, digestive system,
skin and lungs.

• Liver detox includes supporting both phase I and phase II detox. Phase I involves oxidation,
reduction and hydrolysis of chemicals by specific enzymes. After this process, Phase II
enzymes can then act on these chemicals, preparing them for removal from the body [1].
• The kidneys are responsible for getting rid of excess water and waste from 200 quarts of
blood per day.
• The digestive system removes dead cells, bacteria, and undigested food from the body.
• The skin is the largest organ in the body. It can absorb toxins though touch and can remove
toxins through sweat.
• The lungs are responsible for expelling toxins from mucus through our airways.

All of these processes work together to detox the body and keep you healthy. But these organs need to be
functioning optimally to eliminate the onslaught of toxins we are exposed to in the modern world. So here
are some strategies to help you do a DIY detox that supports your body’s natural detoxification systems.
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1. EAT ORGANIC FRUITS AND

VEGGIES
Pesticides can do all sorts of damage to our health. Glyphosate, a common pesticide, can damage DNA
and lead to cell death [2]. That’s why it’s so important to eat organic when doing a detox. Keep in mind that
pesticides can hide in processed foods, too. The grain in your bread, the potatoes in your chips and the
fruit in your yogurt were likely all grown with pesticides (unless these items are organic). So keep an eye on
what you eat while detoxing. Otherwise you’re just inviting more toxins into your body.

One way to reduce pesticides in your diet is to stay away from

the Dirty Dozen ™, 12 conventional plant foods that are high in
pesticides (learn more at EWG.org).

HERE ARE SOME OF THE PLANT FOODS

WITH HIGH AMOUNTS OF PESTICIDES:

• Strawberries
• Spinach
• Apples
• Grapes
• Peaches
• Tomatoes
• Potatoes

Buying organic can get expensive, so if you’re looking to stretch your food budget, you can save money by
selecting from the Clean 15™, 15 plant foods relatively uncontaminated by pesticides.

HERE ARE A FEW GOOD ONES:

• Onions
• Avocados
• Broccoli
• Corn
• Mushrooms
• Pineapple
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2. EAT HIGH-QUALITY PROTEIN

Conventionally raised animals are often given antibiotics to help them survive unhealthy living conditions.
These antibiotics can have numerous negative effects on health. For example, one study suggested that
eating turkey given a common arsenic-based antibiotic drug can lead to increase rates of bladder and
lung cancer [3]. So stick to organic, grass-fed and antibiotic-free meat. For fish, remember the acronym
SMASH—salmon, mackerel, anchovies, sardines and herring, which are some of the least toxic fish. For
detox-friendly vegetarian proteins, consider eating pasture-raised eggs, beans and nuts.

3. DRINK
FILTERED WATER
Given the number of chemicals used in
manufacturing and industry, our water is
increasingly becoming contaminated with
problematic chemicals. Perchlorate, for example,
is commonly used in explosives, road flares and
airbag systems. In one study, perchlorate was
found in the urine of every person tested. This is
problematic because perchlorate has been shown
to have negative effects on the Thyroid gland, which
is critical for healthy brain development [4]. This is
just one of many problematic chemicals that may
be found in drinking water. So getting a good water
filter—like Berkey or AquaTru, and drinking only
filtered water can greatly aid in detox.
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4. EAT BITTER PLANTS

Eating bitter plants is commonly thought to be helpful in cleansing the liver, possibly by increasing bile flow.
For example, dandelion, an especially bitter plant, has been shown to increase bile secretion by up to two
times [5]. Eating dandelion can also increase binding to bile acid salts [6]. You can pick dandelion greens
from your yard (as long as it’s not sprayed with chemicals) or look for dandelion greens in the produce
section at your local grocery store. You can also get dandelion root tea online or in stores. If you roast
dandelion roots to make tea, it makes a great caffeine-free, detox-friendly coffee alternative.

Other bitter plants include daikon. Daikon has also been shown to be effective in increasing bile flow [7].
These bitter foods are considered choleretic foods—or foods that increase the volume of bile produced by
the liver—and as a result they may aid the release of toxins from the body. So be sure to consume these
plants on a detox.
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5. INCREASE GLUTATHIONE
IN THE BODY
Glutathione is a key antioxidant involved in detox [8]. It detoxifies xenobiotics like chemical carcinogens,
environmental pollutants and pesticides. It also inactivates dangerous metabolites that are formed during
oxidative stress. It is important to note that each of us have different glutathione transferase (GST) genes
that make it more or less difficult for some of us to detox [9]. All the more reason it’s important to keep
glutathione levels elevated throughout a detox and beyond. The research shows that the two supplements,
N-acetyl-L-cysteine (NAC) and α-lipoic acid, are quite effective at increasing glutathione [10]. Food sources
of glutathione can also be helpful.

FOOD SOURCES OF GLUTATHIONE INCLUDE [11]:

• Meat • Avocado
• Potatoes • Asparagus
• Acorn squash • Walnuts
• Raw spinach
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6. CONSUME
DIINDOLYLMETHANE (DIM)
In the modern world, many substances and toxins we encounter are estrogenic. This means they can mimic
estrogen or increase estrogen in our bodies. Excess estrogen can result in all sorts of symptoms including
mental health issues, fatigue, weight gain, irregular periods (for women) and many other symptoms. That’s
why detoxing estrogen can be an important part of any detox program.

One great detox supplement that is especially good for an estrogen detox is Diindolylmethane (DIM). DIM
has been shown to be shown to reduce oxidative stress and may even reduce cancer development [12]. So
if you think you may have any estrogen-related challenges, consider including DIM in your DIY detox.

DIM-CONTAINING FOODS INCLUDE:

• Broccoli • Brussels sprouts

• Broccoli sprouts • Cabbage
• Mustard greens • Cauliflower
• Kale

7. CONSUME
FLAVONOIDS
Flavonoids have a role in apoptosis, or programmed cell death, of
unhealthy, pre-cancerous or virus-infected cells [13]. This is just one
way in which flavonoids may support the immune system and aid detox.

FLAVONOID-CONTAINING FOODS INCLUDE:

• Green tea
• Oranges
• Lemons
• Berries
• Legumes
8. EAT A RAINBOW
OF FOODS
You already know that eating fruits and veggies is good for you. But it’s
actually also really important to eat a variety of fruits and veggies (or at least
fruits and veggies that are a variety of colors [14].) This enables us to get
all the phytonutrients we need for optimal health. Phytonutrients can help
remove toxins, boost the immune system and even kill cancer cells.

ARE YOU EATING ENOUGH OF EACH COLOR? HERE ARE SOME IDEAS TO
HELP ROUND OUT A RAINBOW DIET:

• Red: Red peppers, red apples, watermelon, tomatoes, raspberries
• Orange: Apricots, cantaloupe, mango, oranges, carrots, sweet potato
• Yellow: Banana, corn, lemon, ginger, pineapple, summer squash
• Green: Lettuce, artichoke, cabbage, celery, peas, okra, kale
• Blue/Purple: Blueberries, eggplant, figs, olives, grapes, plums
• White/Tan: Mushrooms, coconut, apples, garlic, jicama, nuts, onions

AIM TO EAT A VARIETY OF DIFFERENT FOODS OF EACH COLOR TO GET

THE MOST BENEFIT.
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9. CONSIDER
TAKING
CHLOROPHYLLIN
Chlorophyllin, a type of chlorophyll, has been shown to
protect against numerous toxins including aflotoxin and
benzoapyrene. Research suggests chlorophyllin may prevent
bioactivation of these carcinogens [15]. This suggests that
taking a chlorophyllin supplement, or at least consuming
many green plants, which contain chlorophyllin, may be
helpful for detox.
10. CONSUME RESVERATROL
One study showed that consumption of resveratrol may be an effective way to reduce inflammation
and improve outcomes in kidney disease. Eating more foods containing reservratrol may aid in detoxing
the kidneys.

RESVERATROL-CONTAINING FOODS INCLUDE:

• Grapes • Peanuts
• Cranberries • Pistachios
• Blueberries

EATING MORE
RESVERATROL-
CONTAINING
FOODS MAY AID
IN KIDNEY DETOX.
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11. CONSUME ESSENTIAL

METALS
The Centers for Disease Control in
the US don’t consider any amount of
lead in the body to be safe. Yet, in the
developing world, we are regularly
exposed to toxic heavy metals such
as lead and cadmium in our water, air,
food and consumer products. Given
how unsafe these metals are, it seems
important to include heavy metal detox
protocols in our DIY detox. For example,
ensure you’re getting adequate amounts
of zinc, selenium, iron, calcium and
magnesium. Zinc, in particular, has the
same physical properties as lead and
cadmium, and zinc can bind to sites
where toxic metals may have otherwise
bound [16]. So be sure to get enough
zinc and other essential metals in
your diet.
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12. CONSUME THE RIGHT

VITAMINS
Vitamin C, B1 and B6 deficiency may increase susceptibility to cadmium and lead toxicity. B1,
in particular, has been found to decrease lead levels in the liver, kidneys, bones and blood.
In addition, vitamin E combined with vitamin C were shown to reduce the negative effects of
cadmium exposure [16]. So be sure to take these key vitamins when you detox.

13. EAT FOODS

THAT FIGHT
HEAVY METALS
In addition to essential metals and vitamins, some
foods have been shown to help fight against heavy
metal toxicity. These foods include garlic, ginger, onion,
green tea, curry leaf, grape and tomato. Other useful
supplements include quercetin, curcumin, naringenin,
y-Oryzanol and chlorella/spirulina. Consider taking a
supplement or eating foods like oranges and turmeric
that include these substances [16]. Including these
additions in your detox may be a useful way to aid heavy
metal detox.
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14. TAKE PROBIOTICS

Probiotics (and probiotic foods) are thought to be broadly beneficial for health due to the affects they
have on the gut. They can crowd out unhealthy gut bacteria and help the gut to manage issues like
dysbiosis (or a bacterial imbalance.)

Probiotics may also aid in detox [17]. For example, several strains appear to exhibit protective effects
against cadmium and lead toxicity. These include, L. plantarum, L. rhamnosus, L. acidophilus and
B. longum [16]. That’s why supplementing with probiotics or making your own probiotic, lacto-fermented
foods is a useful tool for detox.
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15. GROW AS MUCH FOOD

AS YOU CAN
Whether you have a big back yard, a small patio or just a window sill, the more food you can grow at home, the
more food you’ll eat that’s free from pesticides, contaminated water and contaminated soil. Given the extent
to which chemicals are used in food production, this may just be the best way to reduce the number of toxic
chemicals in your food. To grow more food in a small space, check out Aerogarden or Tower Garden to help
you make the best use of your gardening space. Whether you just have a few potted plants or a whole veggie
garden, any decrease in chemical exposure can help you detox more effectively.

16. SHOP LOCALLY

Another way to reduce the amount of chemical exposure from food is to shop locally at your local farmers
market or locally sourced grocery store. Having direct access to the person who grew your food can give you
the opportunity to learn exactly what processes were used and if any problematic chemicals were used in that
process. While detoxing, eating close to home can help you better control what’s going into your body.
 16 HealthMeans

17. CONSUME FOODS HIGH

IN SULFORAPHANE
Sulforaphane is powerful detoxer. Research suggests that it can help the body detox from aflatoxins
(poisonous carcinogens produced by some molds) and even protect against cancer [18, 19]. That’s why
consuming foods high in sulforaphane can really help with detox. Sulforaphane powerhouses include
broccoli sprouts and radish spouts.

OTHER SULFORAPHANE-
CONTAINING FOODS INCLUDE:

• Broccoli
• Radish
• Cabbage
• Cauliflower
• Kale
• Bok Choy
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18. CONSIDER ELIMINATING

RICE FROM YOUR DIET

Arsenic-contaminated water is frequently used to irrigate rice. This has resulted in an alarming amount
of arsenic in rice products. Regardless of whether the rice is organic or not, rice grown in contaminated
regions like Bangladesh are likely to include arsenic. Notably, brown rice appears to be more contaminated
that white rice [20]. According to consumer reports, California grown white rice has the lowest levels of
arsenic, but even this rice still contains arsenic. This is why, for the purposes of a detox, it may be a good
idea to eliminate rice from your diet.
 18 HealthMeans

19. GET RID OF PERSONAL

CARE PRODUCTS THAT
INCLUDE PARABENS,
PHTHALATES AND
BENZOPHENONES
Many personal care products—like shampoo, soap and sunscreen—include parabens, phthalates and
benzophenones. But these chemicals are known endocrine disruptors that change production and
metabolism of estrogen and can lead to estrogen dominance [21-23]. So replace any problematic personal
care products with natural, safe alternatives.

In addition to personal care products, keep an eye on other products like laundry supplies and cleaning
supplies, which commonly include toxic ingredients. You can use helpful tools like the Environmental
Working Group (EWG) Healthy Living App to search for non-toxic alternatives and ensure toxins aren’t
sneaking into your body through your skin and lungs.

REPLACE ANY
PROBLEMATIC
PERSONAL CARE
PRODUCTS WITH
NATURAL, SAFE
ALTERNATIVES.
20. CONSIDER GETTING
YOURSELF TESTED FOR
TOXINS
There are hundreds of toxins in our environment [24]. We may not realize just how many of these toxins
have made their way into our bodies. Luckily, there are now tests available to help you understand your
toxic burden. You can get tests (for example from Genova Daignostics) to learn more about your level of
heavy metals, aflatoxins (from mold), arsenic and more.

21. MINIMIZE
INDOOR AIR
POLLUTION
There are a number of hidden chemicals that we’re
exposed to in our own homes. For example, air
fresheners, deodorizers and moth repellents that
include p-dichlorobenzene (p-DCB) increase cancer
risk [25]. In addition, furniture and flooring often
includes formaldehyde, a known carcinogen [26].

To reduce the toxins that get into our bodies, we

can strive to buy solid wood furniture rather than
pressed-wood furniture, purchase used furniture
that’s already aired out a bit or let new furniture air
out in your garage or yard. To prevent a build up of
toxins in the home, also be sure open the windows
as much as possible.
 20 HealthMeans

22. USE A SAUNA OR

STEAM ROOM
Using a sauna has been linked to several positive health outcomes. Although some people are skeptical of
the detoxification benefits from saunas or steam rooms, research suggests that at least a small amount of
toxins are released through our sweat. For example, heavy metal toxins [27], pesticides [28], Bisphenol A
(BPA) [29], phthalates and Ochratoxin (a mold toxin) have been found in sweat [30]. In fact, even when BPA
is not detected in urine, it can be detected in sweat. This suggests that sweating may be a key way to detox
from toxins that are difficult to remove in other ways.
 21 HealthMeans

23. TRY CONTROLLED

COUGHING
Coughing naturally expels toxins that are trapped in mucus in the lungs. Controlled coughing can
loosen this excess mucus and eliminate toxins through the airways. So during a detox it may be
helpful to engage in light coughing. Just fold your arms over your stomach, breathe in through the
nose and cough lightly 2-3 times.

24. KEEP
AN EYE OUT
FOR OTHER
TOXINS
In addition to the tips already provided, it’s
helpful to keep an eye out for other sneaky
toxins. For example, avoid artificial sweeteners
like aspartame and sucralose. Stay away from
food colorings and sulfites. Be sure to avoid using
Teflon cookware. And lastly, if you’re going to eat
canned food, be sure the can is BPA-free. Better
yet opt to buy foods in glass jars. This can feel
like a lot to do, so take small steps to eliminate
exposure to toxins over time. Any efforts you
make can help.
 22 HealthMeans

SUMMARY
DIY detoxing can be an easy, affordable way to improve your
health. But detoxing inherently involves releasing toxins into
detox organs like the digestive tract, and if our detox organs
are not healthy or function properly, we can feel worse before
we feel better. In general, it’s always useful to consult with a
medical professional before starting a detox (or any other diet)
to make sure it is a good fit for you and your current state of
health. Once you’ve done that, a thoughtful DIY detox can help
rejuvenate and heal the body in amazing ways.
HERE’S
TO HEALTH.
 24 HealthMeans

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