Detox diets are gaining more and more popularity as the habit of eating junk is still strong. It seems like the young generation cannot let go of the foods that harm the body but want to clean it from time to time in order to be healthy. For those who don’t know, detox diets are meant to eliminate toxins from the body. They are short-term and do not last more than seven days. A seven-day cleanse with fruits and vegetables is the best way to start your journey to a healthier lifestyle.

The goal of detox diets is to give the body a rest from the constant process of digestion and let the body rest a bit. This will give the system some time to work on cellular damage and flush out unwanted particles. The process will involve those substances that are moderately needed but excessively present too.

Within the seven days of clean eating, your body will flush out pollutants, synthetic particles, chemicals, heavy metals, and any other harmful substances residing in your body. They might have been the reason behind inflammation, allergies, bloating, fatigue, or even obesity.

Also read: 10 Gut-Friendly Foods To Include In Your Diet

You will feel more energetic and refreshed after the first two days itself. The fibre-rich, water-rich foods will cleanse your digestive system and result in easy bowel movements too. Including herbal teas also to the seven-day cleanse with fruits and vegetables will give boost your metabolism and give you some other surprising benefits.

A detox diet often involves two methods – fasting and a carefully curated diet. You can either fast for 24 hours or follow intermittent fasting for seven days. However, do not worry if you are not in favour of fasting. Not everyone, especially people with low blood pressure, can go through fasting. It is not a healthy practice if your body doesn’t react well to it.

The second method is a diet that excludes non-vegetarian food and carbs. You can eat fruits, vegetables, herbs, and plenty of water. Some people go a step ahead and include enema as well. If you are suffering from any vitamin deficiencies, you can take supplements for them.

Also read: Vegetarian Keto Meal Plan To Change Your Life For The Better

Must-Have Fruits In The Seven-Day Cleanse

Since you are not eating any carbs, your body will not be getting easy glucose. You want to keep it that way while choosing the fruits for your detox diet. Pick out fruits that have a low glycemic index.

Glycemic index is a number (ranging from 0 to 100) assigned to each food item as per the relative rise in the blood glucose level after eating it. Pure glucose has a glycemic index of 100. GI score of less than 55 is considered low and higher than 70 is considered high. Any score between 55-70 is medium. 

If you choose fruits with a low glycemic index, your bloodstream will not be pumped with sugar. Here are some of the low GI fruits you can include in the seven-day cleanse with fruits and vegetables. Eating them by chewing is recommended than juicing.

1. Grapefruit

Grapefruits have a GI score of 25 and they are rich in vitamin C. They aid in appetite control and weight management too. It is high in antioxidants and gives a boost to the immune system. Eating one medium-sized grapefruit will provide the body enough vitamin C for a day. It also supplies the body with vitamin A (56% of RDI) and potassium (10% of RDI). It provides a reasonable amount of thiamine, folate, and magnesium too.

2. Apple

Apple has a GI score of 39 and they are rich in fibre. Eat the peel to meet 20% of your fibre needs. It is rich in minerals like manganese and copper. The presence of polyphenols, especially a flavonoid called epicatechin regulates blood pressure. The polyphenols prevent tissue damage to beta cells in the pancreas too.

3. Orange

Oranges have a GI score of 40 and a rich source of vitamin C, potassium, and fibre. If you tend to get muscle cramps during detox diets, you should eat oranges to avoid them. It will promote the immune system and lower the risk of cancer too. They will cater to your sweet tooth as well with their simple, natural sugars like fructose and sucrose.

Also read: 10 Water Rich Foods To Prevent Dehydration

4. Grapes

Grapes have a GI score of 51 and they provide vitamin B-6 which are great for brain function. If you tend to have mood swings during a detox diet, eat more grapes to manage them. They are high in vitamin C and vitamin K too. One cup of grapes will provide 27% of the RDI of vitamin C and 28% of the RDI of vitamin K.

5. Guava

Guava has a GI score that varies from 12 to 24. It is still a fruit that will not cause sugar spikes. However, you should skip the peel as it is high in sugar content. The high vitamin C content (280% of RDI) will prevent any kind of cell damage. It is rich in dietary fibre and lycopene, an antioxidant with anti-cancer properties. The high potassium content regulates blood pressure and improves circulation.

6. Papaya

Papaya has a GI score of 60 but the effects will be minimal if you eat only one cup a day. It is rich in antioxidants and vitamin C which will prevent cholesterol build-up and boost heart health. A seven-day detox diet can cleanse a lot of cholesterol out of your system. The high fibre content will improve digestion and aids in weight management.

7. Cherries

Cherries have a GI score of 20 and they are packed with potassium. They are rich in antioxidants called anthocyanins (they are found in blueberries too). Cherries are the perfect snacks for diabetic patients.

Must-Have Vegetables In The Seven-Day Cleanse

If you are not used to eating a lot of vegetables, this is your chance to get creative in your kitchen. You should choose fibre-rich vegetables to keep you full for longer. The trick is to choose a few vegetables that you really like to pair with others. Garnish your salads with chilli flakes and herbs of your choice to make it flavourful. Here are some of the fibre-rich, nutrient-rich vegetables you can include in the seven-day cleanse with fruits and vegetables

1. Carrots

Carrots are perfect because they are crunchy and highly nutritious. They are high in beta-carotene, vitamin K1, and potassium. It contains other plant compounds like carotenoids, alpha-carotene, lutein, lycopene, polyacetylenes, and anthocyanins. They are best to have raw because the GI score goes up from 16 to 60 when it is cooked and puréed. 

2. Beetroot

Beetroot is another root vegetable with high amounts of minerals like manganese, iron, and potassium. It is a must include in the diet of anaemic patients. It also improves blood flow and lower blood pressure. It is high in oxalates and nitrates too. You can eat the beet leaves too.

3. Spinach

Spinach is an amaranth family member with a high amount of nutrients and antioxidants. It can reduce oxidative stress and boost RBC production. This dark, green leaf is high in insoluble fibre which makes it great for the digestive system. It is rich in folic acid and calcium too.

4. Celery

Celery is better taken as a juice. You can pair celery juice with your breakfast or dinner. It is low-carb vegetables with around 12 antioxidants. It can reduce inflammation in the digestive tract, blood vessels, and other organs as it has around 25 anti-inflammatory compounds. It also has an alkalizing effect which is beneficial if you are prone to acidity during a no-carb diet.

Also read: What Is Negative Calorie Food? Does It Help In Weight Management?

5. Cauliflower

You have to hoard cauliflower before you decide to be vegetarian for a few days. It is simple-to-cook vegetable high in vitamins and minerals. It is rich in vitamin C (77% of the RDI), vitamin K (20% of the RDI), vitamin B6 (11% of the RDI), folate (14% of the RDI). One cup of it will provide potassium (8% of the RDI), manganese (8% of the RDI), magnesium (4% of the RDI), and phosphorus (4% of the RDI).

6. Cauliflower

Bell pepper is a must-have for all those who love spicy food. You can add them to your salads as much as you want. As the vibrant colours indicate, they are rich in vitamin C and antioxidants like carotenoids, capsanthin, violaxanthin, lutein, quercetin, and luteolin. They are particularly good for eye health.

7. Cabbage

Grilled cabbage is one of the easy additions to make a filling salad. It is packed with vitamin K (85% of the RDI) and vitamin C (54% of the RDI). It has small amounts of micronutrients like vitamin A, iron, and riboflavin too. Antioxidants like polyphenols will protect cellular damage from free radicals.

Herbal Teas For The Seven-Day Cleanse

Herbal teas are a great way to boost your metabolism and add more antioxidants to your diet. Since you will not be having tea or coffee (in order to avoid caffeine and sugar), herbal teas are your best friend for the next seven mornings. Herbal teas are an infusion of dried flowers, leaves, or fruits. They have healing and health-promoting properties. Here are some of the best herbal teas you can include in the seven-day cleanse with fruits and vegetables.

Also read: Six Breakfast Juices That Will Improve Your Health

1. Green Tea

Green tea is known for boosting metabolism and reducing inflammation. 30% of green tea leaves are polyphenols, especially catechins. They can prevent cell damage and fight off free radicals. It is hard for diseases to find a place in a body with no free radicals.

2. Hibiscus Tea

The vibrant red colour is not the only attraction about hibiscus tea. The tea is full of antioxidants and has antiviral properties. It will also regulate blood pressure and blood sugar levels. The flavonoids in it have laxative properties too.

3. Rooibos Tea

Rooibos tea is known for its ability to lower cell toxicity and inflammation. It also regulates blood pressure and cholesterol levels. If you have kidney stones, drinking rooibos tea during detox days might save you from surgery.

4. Peppermint Tea

Peppermint tea is popular for supporting digestive tract health. The antiviral and antibacterial properties will prevent infections. If you have experienced spasms in the intestines, oesophagus, or colon, peppermint tea is a must-have in a detox diet. Any side effects of switching to a vegan diet like gas or bloating can be cured with peppermint tea.

Also read: 11 Amazing Teas From Around The World That Are Great For Wellness

5. Ginger Tea

If you are prone to stomach ulcers, including ginger tea in the detox diet will help as it can prevent the formation of ulcers. Ginger tea will boost your immunity and keep your body warm.

6. Sage Tea

Sage is known to purify the home with its antibacterial properties and fill it with positive vibes. Sage tea can also improve your mood and mental health. It offers great benefits for cognition. If you are feeling a little jittery about staying away from your favourite foods, drink sage tea to keep calm.

7. Passionflower Tea

Passionflower tea is known to treat anxiety and lower irritability and control agitation. They also cure muscle spasms which are likely to make an appearance as you progress on your detox diet plan. It is recommended for those who are struggling with the sleeping pattern too.

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