What foods can help your body recover from illness or surgery. How can specific nutrients support healing and immune function. Which foods provide the most benefits for recovery and why. How much protein is recommended after surgery. What role do antioxidants play in the healing process.

The Power of Leafy Greens in Recovery

Leafy green vegetables are nature’s powerhouses when it comes to recovery and healing. These nutrient-dense foods, including kale, spinach, arugula, mustard greens, and Swiss chard, offer a plethora of benefits that can significantly accelerate your body’s healing process.

Why are leafy greens so effective for recovery? The answer lies in their impressive nutritional profile:

• High in vitamin C, crucial for wound healing
• Rich in manganese, magnesium, and folate, supporting overall health
• Abundant in provitamin A, essential for immune function
• Packed with polyphenol antioxidants, which have potent anti-inflammatory properties

One standout antioxidant found in leafy greens is quercetin. Research indicates that quercetin may help suppress the production of inflammatory proteins like TNF-alpha, thereby reducing inflammation in the body. This anti-inflammatory effect can be particularly beneficial during the recovery process, whether you’re healing from an illness or surgery.

Maximizing the Benefits of Leafy Greens

To harness the full potential of leafy greens in your recovery diet, consider the following tips:

1. Incorporate a variety of leafy greens into your meals for diverse nutrient intake
2. Consume them raw in salads or lightly steamed to preserve their nutrient content
3. Blend them into smoothies for an easy-to-digest nutrient boost
4. Pair them with a source of healthy fat to enhance absorption of fat-soluble vitamins

Protein-Rich Foods: The Building Blocks of Recovery

When it comes to recovery, protein plays a crucial role. It’s the primary component needed for tissue repair and regeneration. But how much protein do you really need during recovery?

The American Society for Enhanced Recovery recommends a significantly higher protein intake after surgery compared to the standard Recommended Daily Allowance (RDA). While the RDA suggests 0.36 grams per pound of body weight, post-surgery recommendations range from 0.7 to 0.9 grams per pound. For a 150-pound person, this translates to 105-135 grams of protein daily.

Eggs: A Protein Powerhouse

Eggs are an excellent source of high-quality protein, providing about 6 grams per large egg. But their benefits extend beyond just protein content. Eggs are also rich in nutrients that support immune health and wound healing, including:

• Vitamins A and B12
• Zinc
• Iron
• Selenium

These nutrients work synergistically to boost your body’s recovery processes, making eggs a valuable addition to your healing diet.

Poultry: More Than Just Protein

Chicken and turkey are not only excellent sources of lean protein but also contain specific amino acids that are particularly beneficial for recovery. Two such amino acids are glutamine and arginine.

Glutamine provides cellular protection during times of stress, such as illness or injury. It helps maintain the integrity of the intestinal lining and supports immune function. Arginine, on the other hand, assists in collagen production and wound healing. During times of stress, injury, or illness, arginine levels in the body can become rapidly depleted, making its dietary intake even more crucial.

The Healing Power of Omega-3 Rich Fish

When it comes to foods that promote healing and recovery, salmon stands out as a nutritional superstar. This fatty fish is not only an excellent source of high-quality protein but also packs a powerful punch of omega-3 fatty acids, which have been shown to have numerous health benefits, particularly during recovery.

What makes salmon so beneficial for recovery? Let’s break it down:

• High in protein, essential for tissue repair and muscle maintenance
• Rich in B vitamins, which support energy production and nervous system function
• Excellent source of selenium, a mineral that regulates inflammation and immune response
• Abundant in omega-3 fatty acids, particularly EPA and DHA

Omega-3 fatty acids, especially when taken in supplement form, have been shown to promote wound healing, enhance immune response, and reduce inflammation. Just 3 ounces (85 grams) of wild-caught salmon can provide over 70% of your daily selenium needs, making it an efficient way to support your body’s recovery processes.

Considerations for Omega-3 Supplementation

While eating salmon is generally considered safe during recovery, it’s important to consult with your healthcare provider before taking fish oil supplements, especially if you’re preparing for or recovering from surgery. Recent research suggests that these supplements don’t increase bleeding risk, but some surgeons may still advise against their use as a precautionary measure.

Berries: Nature’s Colorful Healers

Berries are not just delicious; they’re also nutritional powerhouses that can significantly contribute to your body’s recovery process. These vibrant fruits are loaded with vitamins, minerals, and plant compounds that offer a wide range of health benefits.

Why are berries so effective in supporting recovery? Here are some key reasons:

1. High vitamin C content: Berries are rich in vitamin C, which is crucial for wound healing. Vitamin C stimulates the production of collagen, the most abundant protein in your body and a key component in tissue repair.
2. Anthocyanin antioxidants: These plant pigments give berries their vivid colors and provide potent anti-inflammatory, antiviral, and immune-supporting effects.
3. Diverse nutrient profile: Different berries offer various combinations of vitamins, minerals, and antioxidants, providing comprehensive support for your body’s recovery needs.

Incorporating Berries into Your Recovery Diet

To maximize the benefits of berries in your recovery process, consider these strategies:

• Include a variety of berries in your diet (strawberries, blueberries, raspberries, blackberries)
• Add fresh or frozen berries to smoothies for an antioxidant boost
• Top your morning cereal or yogurt with a mix of berries
• Snack on fresh berries between meals for sustained energy and nutrient intake

Nuts and Seeds: Nutrient-Dense Recovery Fuel

When it comes to supporting your body’s recovery process, nuts and seeds are nutritional powerhouses that shouldn’t be overlooked. These small but mighty foods pack a dense nutrient profile that can significantly contribute to healing and overall health.

What makes nuts and seeds so beneficial for recovery? Let’s explore their key attributes:

• Rich source of plant-based protein, essential for tissue repair and muscle maintenance
• High in healthy fats, particularly omega-3 and omega-6 fatty acids, which support cellular health and reduce inflammation
• Abundant in vitamins and minerals that support healing, including vitamin E, zinc, manganese, and magnesium
• Excellent source of dietary fiber, promoting digestive health and supporting a healthy gut microbiome

The Role of Vitamin E in Recovery

One of the standout nutrients in nuts and seeds is vitamin E. This powerful antioxidant plays a crucial role in protecting your body’s cells from damage, which is particularly important during the recovery process. But how does vitamin E support healing and immune function?

1. Cellular protection: Vitamin E acts as an antioxidant, neutralizing harmful free radicals and reducing oxidative stress in the body.
2. Immune support: Adequate vitamin E levels have been shown to improve the function of protective immune cells, such as natural killer (NK) cells, which are vital in fighting infections and diseases.
3. Anti-inflammatory effects: Vitamin E helps regulate inflammatory responses in the body, potentially reducing excessive inflammation during recovery.

Incorporating Nuts and Seeds into Your Recovery Diet

To harness the healing power of nuts and seeds, consider these strategies:

• Include a variety of nuts and seeds in your diet (almonds, walnuts, pecans, sunflower seeds, hemp seeds)
• Add a handful of mixed nuts to your breakfast or as a mid-day snack
• Sprinkle seeds on salads, yogurt, or oatmeal for added nutrition and texture
• Use nut butters as a spread or in smoothies for a protein and healthy fat boost

The Nutritional Treasure of Organ Meats

While often overlooked in modern diets, organ meats are some of the most nutrient-dense foods available and can play a significant role in supporting your body’s recovery process. These powerhouse foods are packed with a wide array of vitamins, minerals, and other compounds that are essential for healing and overall health.

Why are organ meats so beneficial for recovery? Let’s delve into their impressive nutritional profile:

• Rich in vitamin A, crucial for proper immune cell response and skin health
• High in iron, essential for oxygen transport and energy production
• Excellent source of zinc, which supports immune function and wound healing
• Abundant in B vitamins, particularly B12, which is vital for nerve function and red blood cell production
• Contains copper, necessary for the production of connective tissue and collagen

The Role of Vitamin A in Recovery

Vitamin A, found in abundance in organ meats, plays a multifaceted role in the recovery process. How does this essential nutrient support healing?

1. Immune support: Vitamin A is crucial for the proper functioning of immune cells, helping your body fight off infections during recovery.
2. Anti-inflammatory effects: It helps inhibit inflammatory cells, potentially reducing excessive inflammation during the healing process.
3. Skin health: Vitamin A is critical for skin health and wound healing, promoting the repair of damaged tissues.
4. Cellular differentiation: It supports the differentiation of cells, which is essential for tissue repair and regeneration.

Incorporating Organ Meats into Your Recovery Diet

While organ meats may not be a common part of many diets, there are various ways to include these nutritional powerhouses in your recovery meal plan:

• Start with milder-tasting organ meats like chicken liver or heart
• Incorporate organ meats into familiar dishes like meatloaf or burgers
• Try pâtés or spreads made from organ meats as a nutrient-dense snack
• Consider organ meat supplements if consuming whole organ meats is challenging

Remember, while organ meats are incredibly nutritious, they should be consumed in moderation as part of a balanced diet. Always consult with your healthcare provider or a registered dietitian before making significant changes to your diet, especially during recovery.

Crafting a Balanced Recovery Diet

When it comes to supporting your body’s recovery process, whether from illness, injury, or surgery, a well-balanced diet incorporating a variety of healing foods is key. By combining the nutritional powerhouses we’ve discussed – leafy greens, protein-rich foods, omega-3 rich fish, berries, nuts and seeds, and organ meats – you can create a comprehensive nutritional strategy to optimize your healing process.

Key Principles for a Recovery-Focused Diet

To make the most of these healing foods, consider the following principles when planning your recovery meals:

1. Prioritize protein: Ensure each meal contains a good source of protein to support tissue repair and immune function.
2. Embrace variety: Include a wide range of colorful fruits and vegetables to benefit from diverse phytonutrients and antioxidants.
3. Focus on nutrient density: Choose foods that offer the most nutritional bang for your buck, like organ meats and leafy greens.
4. Balance macronutrients: Include a mix of proteins, healthy fats, and complex carbohydrates in your meals for sustained energy and optimal nutrient absorption.
5. Stay hydrated: Don’t forget the importance of adequate fluid intake in supporting your body’s healing processes.

Sample Recovery Meal Plan

Here’s an example of how you might incorporate these healing foods into a day’s meals:

• Breakfast: Spinach and mushroom omelet with a side of mixed berries
• Mid-morning snack: Handful of mixed nuts and seeds
• Lunch: Grilled salmon salad with mixed leafy greens, avocado, and a variety of colorful vegetables
• Afternoon snack: Greek yogurt topped with chopped walnuts and a drizzle of honey
• Dinner: Lean chicken breast with roasted sweet potato and sautéed kale
• Evening snack (if needed): Small serving of liver pâté on whole grain crackers

Remember, individual nutritional needs can vary greatly depending on the nature of your recovery, any underlying health conditions, and other factors. It’s always best to consult with a healthcare professional or registered dietitian to create a personalized nutrition plan that best supports your specific recovery needs.

By thoughtfully incorporating these healing foods into your diet, you can provide your body with the essential nutrients it needs to support recovery, boost immune function, and promote overall health and well-being. The road to recovery may be challenging, but with the right nutritional support, you can give your body the best chance at a swift and successful healing process.

10 Foods That Help Your Body Recover

Many foods, including fruits, vegetables, healthy fats, and protein sources, have been shown to reduce inflammation, improve immune function, promote healing, and provide the fuel necessary for you to get on the mend.

Whether you’re recovering from an illness or surgery, the foods and beverages you consume can either help or hinder your recovery.

Here are 10 healing foods that can help your body recover.

Leafy green vegetables like kale, spinach, arugula, mustard greens, and Swiss chard are packed with nutrients that decrease inflammation, enhance immune function, and improve wound healing, making them the perfect choice to promote recovery.

Leafy greens are high in vitamin C, manganese, magnesium, folate, and provitamin A, all of which are essential for immune function and overall health (1, 2, 3).

They’re also rich in polyphenol antioxidants that have powerful anti-inflammatory and immune-supportive properties (3, 4).

In fact, research shows that certain polyphenols, including the antioxidant quercetin, that are concentrated in green leafy veggies, may help suppress the production of inflammatory proteins like TNF-alpha (5).

What’s more, vitamin C is essential for wound healing, making leafy greens a good choice when recuperating after surgery (6).

Following surgery, your body needs significantly more protein than the current Recommended Daily Allowance (RDA) of 0.36 grams per pound (0.8 grams per kg) of body weight.

The American Society for Enhanced Recovery recommends 0.7–0.9 grams of protein per pound (1.5–2 grams per kg) of body weight after surgery. That equals 105–135 grams for a 150-pound (68-kg) person (7).

Eggs are not only an excellent source of highly absorbable protein, providing 6 grams per large egg (50 grams), but also nutrients that support immune health and wound healing (8).

Whole eggs contain vitamins A and B12, as well as zinc, iron, and selenium, all of which play vital immune roles (1).

Salmon is packed with protein, B vitamins, selenium, iron, zinc, and omega-3 fats (9).

What’s more, studies show that its omega-3 fats may promote wound healing, enhance immune response, and reduce inflammation when taken in supplement form (10).

Plus, just 3 ounces (85 grams) of wild-caught salmon delivers over 70% of your daily needs for selenium, a mineral that regulates inflammation and immune response (11).

Although eating salmon is likely safe, you should talk to your healthcare provider before taking fish oil supplements before or after surgery. Recent research indicates that these supplements don’t increase bleeding risk, but some surgeons advise against fish oil anyway (12).

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Berries are brimming with nutrients and plant compounds that can help support your body’s recovery.

For instance, berries provide ample vitamin C, which promotes wound healing by stimulating the production of collagen — the most abundant protein in your body (13).

They also pack antioxidants like anthocyanins, which are plant pigments that give berries their vibrant color, in addition to providing anti-inflammatory, antiviral, and immune-supporting effects (14, 15, 16, 17).

Nuts and seeds like almonds, pecans, walnuts, sunflower seeds, and hemp seeds are a great choice for fueling your body during the recovery process. These foods provide plant-based protein, healthy fats, and vitamins and minerals that support healing.

For example, nuts and seeds are a good source of zinc, vitamin E, manganese, and magnesium. Vitamin E acts as an antioxidant in your body, protecting against cellular damage. It’s also critical for immune health (18).

Some studies note that healthy vitamin E levels may improve the function of protective immune cells, such as natural killer cells (NK cells), which help fight infection and disease (19, 20, 21).

Specific amino acids, which are the building blocks of protein, play important roles in wound healing and immune function.

Poultry, including chicken and turkey, pack glutamine and arginine, two amino acids that may aid recovery and healing (22).

Glutamine provides cellular protection during times of stress, such as illness and injury, while arginine assists collagen production and wound healing (23).

What’s more, arginine is rapidly depleted during times of stress, injury, and illness, making adequate intake of this amino acid all the more important (23).

Organ meats are some of the most nutritious foods you can eat. They boast many immune-supportive nutrients, including vitamin A, iron, zinc, B vitamins, and copper, which is needed for the production of connective tissue and collagen (24, 25).

Vitamin A, which is essential for proper immune cell response, helps inhibit inflammatory cells and is critical for skin health and wound healing (26).

Additionally, organ meats are an excellent source of protein, which is necessary for recovery after surgery and illness.

Cruciferous vegetables like cauliflower, broccoli, Brussels sprouts, and kale are well known for their impressive health benefits. They may support recovery thanks to their wide variety of vitamins, minerals, and antioxidants.

Cruciferous veggies contain glucosinolates, which are compounds that your body converts into isothiocyanates. Isothiocyanates have been shown to promote immune health by suppressing inflammation, activating immune defenses, and inducing death in infected cells (27).

Plus, these veggies pack an array of nutrients that your body craves during recovery, such as vitamin C and B vitamins (28).

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Shellfish like oysters, mussels, and clams are loaded with nutrients — especially zinc — that may promote recovery.

Zinc is crucial for healthy immune function. This mineral may also help speed recovery and promote wound healing, making shellfish great for recuperating from surgery (29, 30, 31).

Just 6 medium oysters (59 grams) provides over 300% of the Daily Value (DV) for zinc (32).

Eating healthy high carb foods, such as sweet potatoes, is important for recovery. Carbs not only provide the energy your cells require for healing but also enzymes like hexokinase and citrate synthase, which aid wound repair (33).

In fact, inadequate carb intake may impair wound healing and delay recovery (34).

Sweet potatoes are nutritious carb sources that are packed with anti-inflammatory plant compounds, vitamins, and minerals — including vitamin C, carotenoids, and manganese — that may optimize immune response and help your body recover (35).

In addition to following a healthy diet full of nutrient-dense foods, other lifestyle modifications may support healing.

Rest is essential when recovering from an illness, injury, or surgery. Plus, getting enough sleep bolsters your body’s repair process.

In fact, lack of sleep may harm immune function and delay recovery (36, 37).

Hydration is also important for every aspect of healing and recovery, especially proper wound care. Plus, illnesses that involve fever and diarrhea may increase your hydration needs (38, 39).

Additionally, you should steer clear of cigarettes and alcohol when recuperating from illness or injury. Smoking and drinking can delay recovery, impair wound healing, and suppress your immune system (40, 41, 42, 43).

Deficiencies in zinc and vitamins B12 and A may likewise hamper recovery. Talk to your healthcare provider if you’re concerned about nutrient deficiencies (23).

When recovering from illness or surgery, you should fuel your body with foods that are high in nutrients and compounds that promote healing.

Salmon, nuts, cruciferous veggies, and several other foods may help optimize recovery.

Getting plenty of rest, staying hydrated, and avoiding smoking and alcohol promote optimal healing as well.

Healing Foods Diet Benefits, Foods and Meal Plan

Evidence Based

This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information.

With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies.

The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies.

Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Our team aims to be not only thorough with its research, but also objective and unbiased.

The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.

By Rachael Link, MS, RD

April 9, 2023

What you grab at the grocery store can have a huge impact on overall health. In fact, while loading your cart up with refined grains, sugary drinks and processed foods can increase inflammation and tank energy levels, filling up on healthy, healing foods can help keep you feeling your best and protect against chronic disease.

The healing foods diet is designed to heal the body and improve health by encouraging the consumption of nutritious, whole foods like fruits, veggies and healthy fats.

Plus, this simple eating pattern is a great way to ensure you supply your body with a steady stream of the nutrients you need to help prevent nutritional deficiencies in your diet.

Healing Foods Diet Principles

The healing foods diet is an eating plan that focuses on replacing refined, processed and inflammatory ingredients in your diet with nutritious, whole food alternatives to promote better health.

The diet includes a few simple steps that involve making some simple switches in your diet. Best of all, unlike other diets with extensive, complicated rules and regulations, the healing foods diet relies on three basic principles:

1.

Swap out Unhealthy Fats

Trading unhealthy fats for healthier options is one of the key components of the healing foods diet.

This is because unhealthy fats, such as hydrogenated and partially hydrogenated oils, trans fats and refined vegetable oils, can cause chronic inflammation and may contribute to conditions like heart disease, stroke, diabetes and cancer.

Healthy fats, on the other  hand, are essential for everything from hormone production to cancer prevention, brain development and weight loss.

2. Change the Meats You Eat

Selecting sustainable sources of meat not only helps support ethical farming practices and minimizes your environmental impact, but it may also be better for your health as well.

For instance, grass-fed beef is significantly higher in heart-healthy omega-3 fatty acids than grain-fed varieties and is also richer in conjugated linoleic acid, a type of fatty acid that has been associated with a multitude of health benefits.

Similarly, wild-caught fish is lower in calories, higher in important minerals and less likely to be contaminated by harmful toxins than conventional farmed fish.

3. Remove Refined Sugars and Grains

During processing, refined grains are stripped of many important vitamins and minerals, producing a final product high in calories, carbs and sugar but lacking in essential nutrients.

White rice, pasta and noodles are a few examples of refined grains that are low in the important micronutrients that your body needs. Swapping these foods out for healthy whole grain alternatives is a great way to squeeze some extra vitamins and minerals into your diet to support healing.

Related: Improve Your Diet & Health with a Clean Eating Meal Plan

Benefits

1. Decreases Inflammation

Acute inflammation is a normal part of the immune process that helps protect the body against foreign invaders. Chronic inflammation, on the other hand, can contribute to conditions like heart disease, obesity and diabetes.

While some foods can increase markers of inflammation, others can help fight inflammation and aid in the prevention of chronic disease.

Plant-based foods like fruits and veggies, in particular, are linked to lower levels of inflammation in the body.

2. Improves Heart Health

As the leading cause of death around the world, heart disease accounts for around 31.5 percent of deaths globally.

Making a few simple swaps in your diet and filling up on heart-healthy foods as part of the healing foods diet is a simple way to reduce the risk of heart disease to keep your heart healthy and strong.

Healthy fats, high-fiber foods and antioxidant-rich fruits and veggies are all plentiful on the healing foods diet and can help protect against conditions like high blood pressure, heart disease and stroke.

3. Stabilizes Blood Sugar

Sustaining high blood sugar levels can be detrimental to overall health. Not only can it worsen diabetes symptoms and cause serious side effects like vision loss and nerve damage, but it can also lead to a condition known as insulin resistance.

Insulin is the hormone responsible for transporting sugar from the bloodstream to the cells. When you load up with lots of high-carb, sugary foods, it increases levels of both blood sugar and insulin.

Over time, maintaining high levels of insulin in the blood can impair your body’s ability to use it efficiently, spiking blood sugar levels and throwing hormones out of whack.

Not only is the healing foods diet low in unhealthy ingredients that can contribute to insulin resistance, but it’s also rich in high-fiber, nutrient-dense foods to support better blood sugar control.

4. Rich in Minimally Processed Ingredients

Shockingly, some studies estimate that nearly 58 percent of total daily calories in the average American diet come from ultra-processed foods. These foods are stripped of their nutritional value and associated with a long list of health issues, including heart disease, cancer and even death.

All foods included on the healing foods diet are minimally processed. This helps maximize their nutrient content and reduces the risk of adverse health effects associated with other processed ingredients.

5. Prevents Nutritional Deficiencies

In addition to promoting healing with whole foods, the healing foods diet also ensures you get the important vitamins, minerals and antioxidants your body needs to support overall health.

Nutritional deficiencies can cause a slew of negative symptoms, including low energy levels, fatigue, anemia, bone loss and brain fog.

Filling your plate with a variety of foods that promote healing as part of the healing foods diet helps provide important vitamins and minerals to prevent nutritional deficiencies.

What to Eat

The healing foods diet is rich in nutritious whole foods, including fruits, veggies, nuts, seeds, legumes and healthy fats. While a plant-based diet is primary, grass-fed meat, wild-caught fish and organic poultry are also permitted as part of the plan, along with an assortment of healthy condiments, herbs and spices.

Here are a few ingredients you can enjoy as part of the healing foods diet:

• Fruits: strawberries, oranges, lemons, blackberries, limes, raspberries, pears, apples, blueberries, etc.
• Vegetables: broccoli, cabbage, bell peppers, Brussels sprouts, tomatoes, asparagus, garlic, cucumber, onions, ginger, etc.
• Nuts: almonds, cashews, pecans, pistachios, macadamia nuts, walnuts, Brazil nuts
• Seeds: hemp seeds, pumpkin seeds, sunflower seeds, chia seeds, flaxseeds
• Legumes: black beans, kidney beans, pinto beans, lima beans, chickpeas, lentils
• Whole grains: quinoa, barley, buckwheat, millet, brown rice
• Healthy fats: olive oil, coconut oil, MCT oil, grass-fed butter, ghee, avocado oil
• Dairy products: goat milk, kefir, goat cheese, probiotic yogurt, raw milk
• Meat: grass-fed beef, lamb, venison, wild game
• Fish: wild-caught salmon, tuna, mackerel, anchovies, sardines
• Poultry: organic chicken, turkey, goose, duck
• Cage-free eggs
• Condiments: hummus, guacamole, apple cider vinegar, mustard, salsa, balsamic vinegar, liquid aminos
• Herbs and spices: basil, oregano, rosemary, turmeric, cinnamon, paprika, cumin, black pepper, etc.
• Natural sweeteners: stevia, raw honey, maple syrup, dates, monk fruit
• Beverages: water, tea, kombucha, bone broth

Foods to Avoid

Just as important as filling up on the right foods on the healing foods diet is limiting your consumption of unhealthy, pro-inflammatory ingredients.

Not only are these foods typically high in calories, sodium and added sugars, but they can also contribute to the development of chronic disease.

Here are a few foods you should restrict as part of the healing foods diet:

• Refined grains: white rice, pasta, white bread, breakfast cereals
• Added sugars: soda, juice, candies, cookies, granola bars, baked goods, ice cream
• Unhealthy fats: refined vegetable oils, shortening, hydrogenated fats, fried foods
• Conventional meat and poultry
• Farmed fish
• Processed foods: potato chips, crackers, frozen meals, microwave popcorn, processed meat, instant noodles, etc.

Recipes

Whether you’re a professional chef or kitchen novice, there are tons of options to enjoy the variety of foods included on the healing foods diet.

Here are a few nutritious and delicious recipes you can use to help get you started:

• Tropical Acai Bowl with Mango and Hemp Seeds
• Moo Shu Chicken Lettuce Wraps
• Crustless Spinach Quiche
• Grilled Honey Glazed Salmon
• Vegan Paleo Apple Fritters

Conclusion

• The healing foods diet is a simple eating plan that involves limiting consumption of refined grains, added sugars, unhealthy fats and processed ingredients.
• Instead, the diet encourages nutritious, whole foods, including fruits, veggies, legumes, healthy fats, organic meats and healing herbs and spices.
• Filling up on these healthy ingredients can reduce inflammation, protect against heart disease, stabilize blood sugar levels and prevent nutritional deficiencies.
• These healing foods could also potentially aid in the prevention of chronic conditions, including heart disease, stroke, diabetes and cancer.

Detox diet: how to lose weight and get rid of toxins

In the summer, diets with a cleansing effect are always at the peak of popularity. Still would! After all, detox diets help to quickly lose a few extra pounds. In addition, a couple of days on a detox diet refreshes the appearance and gives lightness to the body. What is a detox diet, its principles of work and indications are described in the article.

How the detox diet works

There are thousands of diets labeled “detox” on the Internet. Their main difference is the menu, which is composed mainly of raw vegetables and fruits, products of natural origin and herbs with a cleansing effect.

Detox diets lasting 3-5 days are considered to be the most balanced. During this period of time, the body is cleansed of harmful toxins, which improves not only well-being, but also appearance.

Speaking about weight loss with the help of detox diets, it is worth noting that weight loss in this case is due to increased excretion of fluid from the body. Therefore, this type of diet is more suitable for the initial stage of losing weight, when in the future it is supposed to switch to a balanced diet along with physical activity.

Be that as it may, detox diets help the body get used to eating fewer calories, drinking more fluids, which will greatly help in losing weight in the future.

Why the detox diet works

A typical weight loss detox involves a fasting period followed by a strict diet of fruits, vegetables, fruit juices, smoothies and water. Sometimes a detox also includes herbs, teas, detox shakes, and supplements. The theory behind the cleansing is that by eliminating solid foods or certain food groups, you get rid of toxins. This is supposed to give your digestive system a break, allowing it to recover and absorb nutrients better in the future. Detoxing while on a detox diet is good for both the gut and the skin. Toxins around us – polluted air, water, soil, and, of course, food. Do not forget that in acute and chronic diseases, so-called endo-toxins are formed in the human body, which kill the body from the inside.

The principles of this diet are aimed at cleansing the body of toxic substances and their metabolic products. Fried, fatty, salty, smoked and sweet foods, as well as alcohol, are excluded.

Basic rules of the detox diet

1. Make a meal plan and detox menu (preferably with a nutritionist).
2. Avoid fried, fatty, salty and smoked foods, starchy foods, sweets, as well as coffee and alcohol.
3. Your diet should consist of vegetables, fruits and greens.
4. Drink 2 liters of fluid daily (water, herbal teas, detox juices, smoothies).
5. We recommend starting the day with a glass of water with lemon.
6. Detox should be carried out along with sports and other procedures, such as massage, sauna or bath, body wraps, etc.
7. It is recommended to start cleansing with a 3-day detox diet.

Indications for detox cleansing of the body

Detox diet is a good solution for cleansing the body of an adult man or woman without chronic diseases. Detox is not a tool to normalize weight or maintain a figure. The main indications for detox are:

• Overweight that is not reduced by regular diets.
• Sudden weight gain after a change in diet or stress.
• Loose, inelastic skin, cellulite.
• Discomfort in the stomach and intestines after eating, constipation.
• Overeating.
• Strong cravings for sweet, fatty, junk food and other unhealthy foods.
• Chronic fatigue, lethargy and drowsiness even after a good rest.
• Fatigue, decreased concentration.

It is worth remembering that a detox diet helps to quickly get in shape, but it is necessary to maintain the result along with sports and other procedures, such as massage, sauna or bath, body wraps, etc.

3 Day Detox Diet Menu

If you still decide to detox at home, you have prepared a universal detox menu program for you.

Menu from 8 am to 12 pm: you can eat in unlimited quantities.

Citrus fruits, kiwi fruit, apples, grapes, filtered water, herbal tea. You should drink 2 liters of fluid daily. We recommend starting the day with a glass of water with lemon.

Menu from 12 to 20: vegetables (beets, cabbage, asparagus, carrots, parsnips, green vegetables, parsley, soy sprouts, pure water, herbal tea). From these dishes you can prepare salads for yourself, eat fresh, stew and bake.

Sample menu for 3 days

Day one

Breakfast 1

• 0.5 grapefruit, 1 apple, a small bunch of grapes.
• 200 ml rosehip tea or still mineral water.

Breakfast 2

• Salad of grated vegetables and fruits: fresh white cabbage, apple, carrot, pumpkin, tomato season with 1 teaspoon of vegetable oil.
• 200 ml carrot juice or still mineral water.

Lunch

• 100 – 150g steamed brown rice, 70g skinless boiled chicken, 70g grated carrots with 15% fat sour cream or 1 tomato.
• 250 ml of any herbal tea or still mineral water.

Dinner

• 250 ml kefir, 1 banana, a few grapes, 1/4 grapefruit.
• 200 ml still mineral water or mint tea (to help you relax and calm down before going to bed).

Second day

Breakfast 1

• 0.5 oranges, 1 small apple, a few slices of pineapple.
• 200 ml grape juice or still mineral water.

Breakfast 2

• 100-150 g of oatmeal or muesli without sugar in water, you can add a spoonful of honey or vegetable oil.
• 200 ml linden tea or still mineral water.

Lunch

• 2-3 baked potatoes, 80 g fish stew, 1 tomato.
• 250 g green tea or still mineral water.

Dinner

• Bio-yogurt, banana, kiwi, 1/4 grapefruit.
• 200 ml mint tea or still mineral water.

Day three

Breakfast 1

• 0. 5 grapefruit, 1 apple, a small bunch of grapes.
• 200 ml kefir or still mineral water.

Breakfast 2

• Salad of grated vegetables and fruits: fresh red cabbage, apple, carrot, celery, season with vegetable oil.
• 200 ml linden tea or tomato juice.

Lunch

• 100 – 150 g steamed brown rice, 70 g boiled skinless chicken, 70 g stewed asparagus or 1 tomato.
• 250 ml green tea or still mineral water.

Dinner

• 250 ml kefir, 1 banana, small bunch of grapes, kiwi, 1/4 grapefruit.
• 200 ml mint tea or still mineral water.

How to properly prepare the body for a detox

If you decide to follow a detox diet, then you need to thoroughly prepare for this. About a month in advance, start eating fewer high-calorie foods, gradually eliminating fatty and fried foods. For two weeks, it is recommended to switch to plant foods. Your diet should consist of vegetables, fruits and greens.

The following recommended foods should be on the detox diet menu: asparagus, artichokes, beets, broccoli, sweet red peppers, apples, grapes, citrus fruits, pomegranates, bananas, prunes, carrots, grass shoots and sprouts, cereals, seaweed (allowed up to 300 g per day). Once a week, goat cheese, fish or poultry is allowed.

Excluded: alcohol, coffee, carbohydrates, sweets, flour products.

In the morning on an empty stomach, be sure to drink 1 glass of warm water with lemon.

Recommended: massage, morning exercises, exercise.

After 20.00 – do not eat.

How often and for how long can you use a detox diet

There are a huge number of detox diets with different durations. We recommend that you start small, because if you are not used to limiting yourself, you do not need to immediately raise the bar. Start cleansing with the 3-Day Detox Diet. The next one may be longer – 5 days. A 10-day detox is already a pretty serious test for those who often cleanse the body.

Course duration: Remember! A detox diet should not be done more than once every 4 weeks. Before starting a detox diet, be sure to consult with a nutritionist or therapist.

Who is not suitable for the detox diet

The diet is contraindicated for pregnant women, people whose weight is below normal, children under 12 years old. If you have chronic diseases, the course should be carried out only under the supervision of your doctor!
Diet is strictly prohibited for people with high acidity and problems with the gastrointestinal tract. Since the aggressive environment of freshly squeezed juices leads to exacerbations of gastroenterological diseases, and can also cause erosion and ulcers of the gastric and intestinal mucosa.

Getting out of a detox the right way

Getting out of a detox the right way is very similar to getting ready. We recommend gradually introducing familiar foods into the diet. This does not mean that immediately after leaving the detox diet, you need to switch to fried meat and mayonnaise salads. It is worth gradually adding fresh vegetables and fruits, low-fat protein foods, healthy carbohydrates, and some spices to the diet. After a detox diet for weight loss, fresh or steamed vegetables are ideal, and high amounts of salt and spices should also be avoided. It is necessary to start eating habitual food in small portions so as not to gain weight abruptly after a detox diet for weight loss. Animal products are recommended to be introduced no earlier than 3 days after the detox.

Help Doc.ua: You can make an appointment with a dietitian on the website.

Diet for cleansing the body – types, basic rules