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Granskad för vetenskaplig korrekthet av: Dr. Mona Bungum
Senast granskad: februari 2025
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tar 3 minuter att fylla i00:00:00 Your liver metabolizes toxins so they can be excreted, but they need to be removed from the body. And that's precisely what the gut does. Via the intestines? Your gut is in charge of ensuring toxins and other waste material are eliminated. Therefore, a healthy gut would be more efficient at eliminating. The first thing to consider is regularity. And that means ensuring you open your bowels at least once a day.
00:00:24 Why is that important? Well, because any waste material including toxins and hormones can be reabsorbed in the intestine Well, because any waste material including toxins and hormones can be reabsorbed in the intestine and re-enter circulation if excretion does not happen regularly. To improve elimination, we need to do two things. The first one is add more fibre, the second one more water. Fibre to make sure our stools are soft and easy to pass so they don't sit in the column for too long. Water is fundamental to help eliminate toxins as it binds with soluble fibre to make stools softer and easy to pass.
00:00:56 Not drinking enough fluids like water and herbal teas can also lead to dehydration Not drinking enough fluids like water and herbal teas can also lead to dehydration that can negatively affect skin elimination and excretion through the kidneys. Stress. Stress can also lead to an increase in toxic load because of the raised levels of cortisol needed to support chronic stress but also reduces gut motility, promoting constipation. Exercise, on the other hand, increases motility and helps improve constipation. Probiotics like yogurt, kefir, kimchi, sauerkraut or even miso can help piece the good bacteria in our gut.
00:01:23 Probiotics like yogurt, kefir, kimchi, sauerkraut or even miso can help piece the good bacteria in our gut. A healthier flora will help support your gut and boost elimination. And now probiotic fiber found in things like onions, leeks, garlic, asparagus and banana feed the good bacteria in your gut, so make sure they're part of your diet. Now the kidneys are also big players in the elimination game. And the best way to support them is obviously by reducing toxic elements in our diet and lifestyle, but also by ensuring our diet is as alkaline as possible, because an acidic environment will decrease urinary toxic elimination.
00:01:59 because an acidic environment will decrease urinary toxic elimination. And how do we decrease our acidity? It's super easy, by increasing our vegetable intake, moderating grains, especially refined ones, cutting back on animal products, eliminating refined sugars and drinking enough fluids. And what changes can we make to our diet to support our detox? We can start by eating as much organic as possible, especially protein foods, as it is impossible to remove toxins such as antibiotics,
00:02:29 as it is impossible to remove toxins such as antibiotics, in poultry or hormones in dairy before eating them. Organic fruit and vegetables are preferable, but they can always be peeled and washed thoroughly, even soaked in cold water with a little vinegar to remove pesticides. With fruit and veg, freshness is probably more important as vitamins can degrade quickly after harvesting. And since we are talking about fruit and veg, try to eat as seasonably as possible.
00:02:59 Farmers markets are great to add variety and plenty of colours to your diet, Farmers markets are great to add variety and plenty of colours to your diet, so try to eat the rainbow as each colour provides different nutrients. We will see later which fruit and vegetables are particularly good at supporting your liver function. And of course, ensure there is plenty of fibre and water in your diet. The current fibre intake recommendation is 30g a day. You should be able to reach this amount with 5-6 portions of fruit and veg plus 3 portions of whole grain cereals a day, such as porridge, wholemeal bread and pasta, brown rice or quinoa. However, if you are on a low carb diet,
00:03:28 wholemeal bread and pasta, brown rice or quinoa. However, if you are on a low carb diet, you will need to increase your veg intake to make up for the lost fibre, so you'd probably need closer to 8-9 portions of fruit and vegetable. And remember that fibre helps your gut eliminate but also binds to toxins and stops them from being absorbed so you get a double whammy.
