2. Increase Your Fibre Intake
To ensure your body can detox properly, fibre must be a crucial element of your diet but many of us just aren’t getting enough every day. A lack of fibre causes constipation, weight gain and excess inflammation – and can even lead to serious conditions like heart disease and bowel cancer.
Fibre is a carbohydrate that isn’t digested by the body and it helps to balance blood sugar levels and promote your intake of macronutrients, as well as bulking up and softening stools, so they pass more easily.
There are two main types of fibre – soluble, which dissolves in water, and insoluble, which doesn’t. Soluble fibre helps to lower glucose levels and blood cholesterol, while studies show that insoluble fibre speeds up bowel movements by aiding the movement of food through your gut.
But just how much fibre should we aim to eat every day to stay detoxed? According to the Institute of Medicine, women require at least 25 grams of fibre daily, while men need to eat at least 38 grams. Swapping white flour and processed foods for whole grains will boost the amount of fibre you consume, while fibre rich foods like beans, oatmeal and blueberries will bump up your intake and aid in the toxin flushing process.