Could You Benefit From Following a Detox Plan?

There is an ever-increasing epidemic of digestive distress across the country as almost 70 million Americans are affected by digestive diseases (NIH 2009). In 2013, 72% of U.S. adults said they experienced at least one of the following gastrointestinal symptoms a few times a month or more: diarrhea, gas, bloating, stomach pain, frequent or infrequent bowel movements. A good majority of these adults reported they had lived with these symptoms for more than 6 months (AbbVie 20013)!

If you experience any of the following, it is a good sign that your digestive system is under distress and not functioning properly:

1. Reflux or bloating after meals or snacks
2. Difficulty going to the bathroom, and not going regularly
3. Frequently have loose stools or diarrhea
4. Frequently have gas
5. Abdominal pain, cramps, or discomfort following a meal
6. Headaches after eating

When your digestive system isn’t working optimally your metabolism slows; your nutrient absorption decreases affecting cognitive capabilities, energy levels and overall mood; immune system is compromised leading to more sick days; physical side affects such as headaches, stomach, and back pain can affect your daily quality of life.

Detox diets are becoming very popular as Americans are looking for a quick fix to their digestive distress. These diets are being promoted as the solution to this epidemic by promising to help flush out toxins and poisons from the body by drinking elixirs, taking supplements, abstaining from certain foods, or any combination of the above. Unfortunately, what the general population may not realize or is simply overlooking is the fact that your body has its own built in detoxification system. There are some very simple daily eating practices you can include to help your detoxification efforts such as: eat a variety of colors of fruits and vegetables; consuming healthy fat sources like nuts, seeds, avocado, and olives; and eating mostly whole-based forms of foods. In addition to monitoring what you eat, there are other habits that can impact your digestive systems ability to function.

Below are 5 steps you can take to tune up your digestive health:

• Move more. The body’s digestive tract is a series of muscles whose ongoing movement enables better digestion. The more active you are the better your body can process the food you eat.
• Reduce digestive workload. The digestive system can handle a lot but still has the capability to be overwhelmed. Monitor your liquid and food intake at one sitting, and take the time to slowly enjoy your meal.
• Up your fiber intake. Fiber is essential to digestive health, but unfortunately a lot of us aren’t getting nearly enough every day. Aim for 25g per day spread out over multiple meals.
• Get adequate amounts of magnesium. Magnesium helps reduce stress in the body and promote healthy digestion. Try to incorporate nuts, seeds, grains, greens, and beans into your regular diet.
• Take in glutamine to repair digestive tract lining. You can get glutamine from avocados, kefir, cheese, beans, and raw spinach. This will enable better absorption of nutrients.

References: AbbVie ie. 2013. New survey reveals Americans are living with gastrointestinal symptoms and not seeking care from a doctor. AbbVie press release.

NIH (National Institute of Health). 2009. U.S. Dept of Health and Human Services. Opportunities and Challenges in Digestive Diseases Research. National Institute of Health.