Here is the food list for the detox diet. Start where you can & improve over time.

1. Amp up the vegetables –

• Minimum of 4 handfuls of salad and 3 handfuls vegetables per day. Choose fresh, chemical free produce where possible.
• Vegetables most highly sprayed are apples, strawberries, grapes, celery, peaches, spinach, capsicum, nectarine, cucumber, cherry tomatoes, potato, sugar snap peas. So choose these in organic or biodynamic or soak for 5 minutes in a sink of water with 1 cup apple cider vinegar to neutralise these chemicals.
• Add fermented vegetables such as sauerkraut or kimchi – 1 tsp per day to start.
• Suggestions – green smoothies, salads, stirfries, soups, steamed veg.

AVOID – canned, dehydrated, frozen or pickled vegetables.

2. Increase good quality protein –

Proteins to ENJOY (1 palm sized portion per meal):

• chicken
• eggs
• fresh fish (max 3-4 serves/week) except larger fish susceptible to higher heavy metal content – flake, swordfish, tuna, marlin, king mackerel, salmon
• calamari
• kangaroo
• tempeh or tofu (if vegetarian)
• turkey

Proteins to AVOID –

• pork
• sausages
• shellfish – prawns, oysters, mussels, crab
• cured and deli meats – smoked salmon, salami, ham (high in nitrates)
• tinned meat and fish
• beef
• duck
• lamb

3. Ditch the dairy

•  ice cream
•  milk
•  yogurt
• cheese
• butter
• cream

Instead ENJOY –

• coconut milk or cream
• coconut yogurt
• unsweetened nut milk – almond, cashew, etc
• unsweetened rice milk
• unsweetened good quality soy milk. eg Bonsoy (occasionally)

4. Go gluten free

ENJOY:

• almond meal
• brown rice
• quinoa
• millet
• buckwheat
• polenta
• amaranth
• coconut flour
• rice cakes or crackers (plain)
• wild rice
• corn
• red rice
• wild rice

AVOID:

• wheat
• barley
• oats
• rye
• spelt
• tritcale

5.  Nuts and Seeds

ENJOY 1 small handful raw, natural nuts daily or nut spreads:

• almond
• brazil nuts
• chia seeds
• hazelnuts
• linseeds/flaxseeds
• macadamia nuts
• pecans
• pepitas
• pine nuts
• sesame seeds
• sunflower seeds
• walnuts

AVOID – peanuts, peanut butter, roasted &/or salted nuts

6. Beans and Legumes

ENJOY up to 1-2 serves per day (1 serve = 30g cooked)

• alfalfa sprouts
• bean sprouts
• lentils
• chickpeas
• borlotti beans
• broad beans
• butter beans
• black beans
• adzuki beans
• kidney beans
• split peas
• pinto beans
• navy beans
• mung beans
• lima beans

AVOID:

Flavoured and salted canned beans or those with preservatives, additives. Remember start where you are and improve over time. Ideally soaking and cooking a packet of legumes and freezing them in portion sizes.

7. Fruit

ENJOY:

• Fresh fruit up to 3 serves daily. 1 serve = 1 piece or 1 handful chopped fruit.
• Frozen fruit, with no additives

AVOID:

• Canned fruit due to added sugar and preservatives
• Crystallised/candied fruit
• Dried fruit due to high sulphite content

8. Oils

ENJOY:

• coconut oil
• flaxseed oil
• macadamia oil
• olive oil
• rice bran oil
• sesame oil
• walnut oil

AVOID:

• butter
• canola oil
• duck fat
• fried foods
• margarine
• peanut oil
• vegetable oil

9. Dressings, Condiments, Sweeteners & Seasonings

ENJOY:

• all herbs & spices
• garlic
• homemade dressings & sauces
• homemade dips & spreads – ie guacamole, hummus, tahini, etc
• lemon juice
• tamari
• salt – celtic, sea or himalayan

AVOID:

• additives
• artificial colours
• preservatives
• aspartame, saccharine
• comerically made sauces & condiments
• white sugar, rice bran syrup

10. Beverages

ENJOY:

• 2-3 L pure water daily (flavoured with orange, lemon, mint, cucumber, ginger)
• herbal teas (limit green tea to 1 a day)
• fresh vegetable juices
• unflavoured sparkling mineral water

AVOID:

• alcohol
• black tea
• caffeinated softdrinks
• coffee
• fruit drinks and cordials
• reconstituted fruit juice
• soft drink/carbonated beverages