So you’ve committed to doing a flush protocol. Congratulations! You’re taking an important step to support your health and improve your physical wellbeing. The most important part of the flush, aside from your supplementation and ability to support your parasympathetic nervous system, is your diet. For those of you familiar with common dietary restrictions or lifestyle choices like Veganism, these food restrictions may come easily. For those of you who aren’t, we’ve prepared an overview of common flush dietary guidelines and how you can best stick to them.
Foods to avoid on a detoxification protocol
First things first, each flush protocol will vary by client. So, take a close look at your coach’s specific directions before jumping in. Typically, to support detoxification pathways and ensure a successful detox, you should avoid the following foods:
Gluten
Dairy
Grains
Soy
Corn
Coffee
Added sugars
Alcohol
Candy, traditional desserts, chocolate
Processed foods and food agents like gums, etc.
While it should go without saying, you should also aim to avoid fatty foods that might fit within these guidelines. Foods like potato chips, french fries, fried fish, and other rich snacks and meals should be avoided during this period.
Common swaps to support the flush
With many people requiring accommodations for food sensitivities, lifestyle choices, and allergies, there have never been better options on the market to support this effort. It’s important to note that just because an item is gluten-free, dairy-free or otherwise, doesn’t mean it’s appropriate to consume on the flush. Many modified foods that suit these needs are highly processed, and contain additives and other ingredients that will be counter productive to your goals. Some swaps that you should consider:
Gluten: This may be one of the more challenging swaps, as traditional swaps for gluten include many items that you should also be avoiding during the flush—corn, rice, etc. Because of this, you should be careful when googling ideas of what to swap when avoiding gluten. Here are some ideas for what can be used as great options during your flush.
Tamari or Liquid Aminos These versions of soy sauce have the desired effect but omit the gluten! Keep in mind, we’re trying to avoid soy on the flush, so while versions of soy sauce may be okay for use in moderation, stay away from abundant use like using tofu, edamame, etc.
Dairy:
Craving something creamy and don’t know where to turn? These options can help satisfy you when you’re looking for a richer flavor. As a reminder, you should avoid most “dairy-free” dips, cheeses, etc. as they contain lots of fillers and processed ingredients that are challenging for your body to digest.
Nut milksLook for brands with no or low amounts of added ingredients. Elmhurst Milks have just nuts, water and salt, and come in a number of varieties.
Coconut milkWhile the flavor of coconut milk is specific, it can be an incredibly rich substitute to add depth to recipes like chia pudding, curries, and smoothies. It also is naturally sweet, which can help if you’re craving a bit of sweetness but avoiding added sugars.
TahiniFor a creamy sauce or more depth to your snacks, consider adding some tahini. Create dressings, dips and more with this versatile ingredient–just keep an eye out for how it fits into your fat macros!
Corn:
There aren’t many swaps for corn, considering other key ingredients are not involved in the flush as well. Craving tacos? Consider using lettuce wraps this week. Corn an ingredient in your recipe? Consider peas, or other legumes instead.
Added Sugar:
It’s important to avoid added sugars to support the detoxification process. In some instances, sweetener can be used in small quantities from reliable sources. Stevia and monk fruit sweetener are both great options in a pinch.
Key cuisines that make the cut
Certain types of food and cultures traditionally avoid a number of the ingredients you ought to during your protocol. Here, we highlight a few, and common swaps you might consider to keep them flush-friendly.
Thai (Soups, curries, satay)The majority of Thai dishes are dairy-free and gluten-free. Research Thai recipes for inspiration about what to plan for dinner or lunch. Skip the rice for a starchy vegetable like a Japanese sweet potato to make it heartier.
Mexican (Tacos, fajita bowls, ceviche, guacamole) While you’ll need to avoid tortillas, cremas and fried food specialties, most other Mexican food is full of veggies, fresh seafood and flavorful, flush-supporting salsas!
Greek & Middle Eastern (Grilled seafood, soups, salads, roasted veggies, dips)The simple ingredients in these dishes and emphasis on herbs and seasoning make them easy to execute and super flavorful. Avoid yogurts and cheeses but otherwise, enjoy tahinis, hummus, eggplant spread and other accompaniments to add more satisfaction to your meals.
While Chinese, Japanese, Italian and other cuisines might not be so easy to fit the mold, there are plenty of ingredient swaps that can be made to accommodate! Have some fun with your flush plan and find ways to make a twist on some of your favorites. Try Crudos instead of sushi, experiment with zoodles instead of pasta, try adding broth to mashed potatoes instead of butter. The possibilities are endless!