Detox Daily with Real Food
Your body is detoxifying itself, every single day. Detoxification is a natural, ongoing process. It’s how your body neutralises and eliminates toxins – harmful substances from food, the environment, or even your own metabolism. These toxins are transformed into water-soluble compounds that can be flushed out through urine, sweat, bile, or stool.
This important biochemical process depends on several nutrients found in everyday foods – such as flavonoids, minerals, certain amino acids (the building blocks of protein), and B-vitamins. When your diet includes these key nutrients, your body’s detox system runs smoothly.
How Your Body Detoxes
The detoxification process happens in two main phases:
Phase 1: Fat-soluble toxins are converted into highly reactive molecules called free radicals. These are unstable and potentially harmful unless quickly processed.
Phase 2: This phase neutralises the free radicals, turning them into stable, water-soluble compounds that are eliminated from your body.
However, if you’re exposed to too many toxins – from poor diet, environmental pollution, or unhealthy habits – your body struggles to keep up. When free radicals build up, they can cause long-term damage and contribute to chronic health issues.
Think of your body like a car: regular maintenance keeps it running well. Neglect it, and eventually it breaks down.
Eat for Detox: Everyday Foods That Help
A balanced fibre-rich diet with fruits, vegetables, and water gives your body the tools it needs to detox effectively.
1. High-fibre foods
Fibre binds to toxins in the digestive tract, helping eliminate them through your stool. It also keeps things moving, reducing the time harmful substances stay in your system.
Good food sources include brown rice or other wholegrain rice, oats, multigrain bread, whole grain cereals, legumes, vegetables, fruits, nuts, and seeds.
Indra’s Tip: If you find brown rice too firm, add a quarter cup extra water when cooking. No need to soak overnight! This helps soften the grain and gives a fluffier texture that’s closer to white rice.
2. Colourful vegetables and fruits
Each colour in produce offers different protective compounds called phytochemicals. Cruciferous vegetables (broccoli, cabbage, and radishes) are especially helpful, as they activate liver enzymes that support detoxification.
Indra’s Tip: To ease bloating from cruciferous veggies, start small and increase your intake gradually. Chew thoroughly – it helps break down fibres and aids digestion. And always pair high-fibre meals with plenty of water to support gut movement.
3. Garlic and onion
These kitchen aromatic staples are rich in sulphur-containing compounds that boost glutathione, one of your body’s most important antioxidants. Glutathione plays a crucial role in both detox phases.
Indra’s Tip: Instead of sugary spreads, try garlic toast! Finely mince garlic and mix it with softened butter. Lightly spread it on whole grain bread and toast until golden. It’s simple, savoury, and great for your detox pathways.
4. Probiotics
Good gut bacteria helps protect the digestive tract from harmful microorganisms that produce toxins. Supporting a healthy microbiome can boost immunity, digestion, and overall detox function.
Good food sources include yogurt, kefir, kimchi, tempeh, miso and kombucha.
Indra’s Tip: Make a simple parfait by layering yogurt, fresh fruit, and a sprinkle of seeds or granola – easy, filling, and gut-friendly! Or add a little miso paste to your vegetable stir-fry to give your dish a savoury flavour with a probiotic boost.
5. Turmeric
The bright yellow spice turmeric contains curcumin, an antioxidant and anti-inflammatory compound. It supports the liver and promotes healthy digestion – both essential for effective detoxification.
Indra’s Tip: Add a pinch of turmeric to scrambled eggs, stir-fries, soups or even your smoothies. Remember, one teaspoon of dried turmeric equals about one tablespoon of freshly grated turmeric root.
6. Water
Water is the body’s main detox transport system. It helps flush out toxins through urine, sweat, and bowel movements. Staying hydrated also supports your lymphatic system, which removes waste from your tissues.
Indra’s Tip: Not a huge fan of plain water? Infuse it! Add slices of lemon, calamansi, oranges or mint to your water bottle. It not only tastes refreshing, but citrus fruits also add a little vitamin C, which further supports detox enzymes.
The Bottom Line: Detox Daily with Real Food
You don’t need trendy detox teas, juice cleanses, or expensive supplements. Your body already knows how to detox — it just needs the right support.
Make your meals colourful, fibre-rich, and packed with natural whole foods. Drink plenty of water. Focus on nourishment, not punishment.
With small, consistent steps, you can support your body’s natural detox pathways — not just once in a while, but every single day.
Read More Articles by Indra Balaratnam here.)
Indra Balaratnam is a consultant dietitian and a fellow of the Malaysian Dietitians’ Association. She runs her own private practice, Indra Balaratnam Nutrition, in Kuala Lumpur. Connect with her on Facebook and Instagram.