Skin Detox Diet Plan | HUM Nutrition Blog

In our quest for healthy, radiant skin, we often turn to expensive skincare products, forgetting that the key to clear skin lies within our bodies. What we put in our system can affect everything from sleep to stress to health conditions (including skin health), not to mention integrating the right supplement to help as well (hello, Daily Cleanse!). Therefore, participating in a nourishing food detox can be a powerful tool in achieving that desired glow. By focusing on nutrient-dense foods, you will be supporting your body’s natural detoxification process and, as a result, promote clear, radiant skin from the inside out. So, say hello to a skin detox diet plan!

What Causes a Skin “Condition”?

Before diving into the specifics of a food detox, it’s essential to understand what causes these issues in the first place. A majority of the factors that contribute to skin issues surround us in our everyday lives:

When exposed to these types of toxins, skin issues appear as an indicator that our body isn’t functioning correctly. These toxins can lead to skin conditions like acne, psoriasis, eczema, and inflammation.

“Each of these can contribute to a skin condition in different ways,” explains Functional Dietitian Nutritionist Robyn Spangler, MS, RDN, LD. “For pollution and chemicals like laundry detergents or topical products, it’s really about the gut-immune-skin connection. If the immune system is upregulated based on a sensitivity or allergy, the immune system will create an exaggerated response, which can result in inflamed skin (common with eczema). The stronger and more robust the immune is, the less likely someone is to have such an exaggerated response.”

The Body’s Natural Detox System

Fortunately, our bodies have an optimal detoxification system that naturally eliminates harmful substances each day. Organs such as the liver, kidneys, skin, and lungs work together to neutralize toxins and eliminate them from the body. However, when our organs become overloaded due to any of the factors above, the toxins can accumulate, resulting in various health issues, including skin problems. Our liver, for example, typically takes toxins and breaks them down into bile, which is then removed through bowel movements. Still, when the liver becomes congested, our body will attempt to draw out and expel the toxins through sweat. This can then clog pores and cause inflammation, resulting in breakouts.

What Does it Mean to “Detox”?

The term “detox” has gained popularity over the years, often associated with juice cleanses, ‘quick fixes,’ and extreme dietary restrictions. However, true detoxification revolves around supporting the body’s natural processes by supplying it with the nutrients it needs to function. “Our body is always working on detoxifying, which means excreting metabolites or things we no longer want,” says Spangler. “The final step of body detoxing is through bowel movements, urination, sweating, and breathing, but there are many body systems before that, including digestion, kidneys, lymphatic system, liver, and blood flow.”

What can I expect while doing a food detox diet plan? 

While embarking on a food detox, it’s important to remember that the body naturally detoxifies on its own every day; therefore, supplementing with nutritionally-dense foods and supplements will further benefit the process. Spangler says “When I am working with a client to support their “detox” systems, it’s not about a quick fix, it’s about ensuring ALL of the systems and functions are supported and have the nutrients needed to function optimally.” Keep in mind that everything we expose our bodies to affects us, so any and all toxins should be taken into advisement:

Avoid Processed Foods

While it may be obvious, processed foods contain some of the worst ingredients you can put into your body. They are often high in sugar, unhealthy fats, and artificial additives, which fill the body with toxins and cause inflammation.

Limit Alcohol

Beyond the dehydration and other adverse side effects that come from alcohol, it can also destroy the liver, hindering its ability to eliminate toxins effectively. Doing a detox is the perfect time to limit or avoid alcohol altogether, giving your liver a break.

Minimize Stress

Spangler explains that “Chronic stress will slow down metabolic health, increase inflammation, shift the gut microbiome, and increase the accumulation of other toxicants like estrogen metabolites or iron overload,” all leading to skin conditions (acne, psoriasis, eczema). Try Incorporating stress-reducing practices such as meditation, yoga, or deep breathing exercises into your daily routine.

Stay Hydrated

Staying hydrated is crucial for flushing out toxins and maintaining healthy skin, not just during a detox but on a daily basis. Aim to drink at least eight glasses of water each day to promote healthy function.

Get Moving

Being active on a regular basis isn’t just important for your physical and mental health, but your digestive health. Try moving your body for a minimum of thirty minutes each day. Whether you go for a walk, strength training, yoga, or any other activity, it will naturally help the flow of your digestion process and removal.

Is it Safe to Do a Food Detox Diet?

While eating a highly nutritious diet is perfectly safe, individuals who often eat processed ingredients may experience some withdrawal symptoms from the lack of dopamine (found in sugar, fat, and salt). These symptoms include headaches, fatigue, irritability, depression, and cravings for these ingredients/foods.

It’s always best to consult with your primary care physician before starting a new program, especially for those with prior health conditions or who are on certain medications.

5 Days of Meals for Clear Skin

This sample 5-day meal plan is designed to detoxify the body and promote clear, radiant skin. Each day focuses on a new type of nourishment that benefits healthy detoxification and skin health.

Day 1: Incorporate Prebiotic and Probiotic Foods

Prebiotics and probiotics are both necessary for healthy detoxification and clear skin, each playing different roles in the process. Prebiotics promote the growth of good bacteria and balance the gut microbiome while enhancing detoxification. Probiotics, however, support gut health by providing protection across the inner wall of the intestinal tract. They also reduce any inflammation (inside and out) by working with gut-associated lymphoid tissue. HUM’s Skin Squad is a great supportive supplement for pre and probiotics as it balances the gut microbiome and promotes the growth of healthy bacteria, clearing your skin.

Yogurt, Sliced Bananas, and Flax Seeds

These three foods are a perfect combination of pre and probiotics. Yogurt has prebiotics that ensure our skin maintains a healthy pH level while protecting the skin’s barrier against environmental toxins (resulting in reduced inflammation). Bananas and flax seeds (which also provide omega-3 fatty acids) work as immune regulators, blocking any harmful substances that may potentially make you sick.

*Note: If you eat yogurt (or similar dairy products, like cottage cheese), make sure to buy products that say “contains live active cultures.” (These contain the healthy bacteria you need for good gut health.)

Kombucha

Those who already love Kombucha for its fizzy, tart flavor will appreciate it even more for its many skincare benefits. The fermented beverage is high in probiotics and Vitamin C, both of which promote collagen and elasticity (keeping skin bright and firm). It also has antioxidant properties that fight against free-radical damage, which can help reduce acne and other skin conditions. Drinking kombucha on a regular basis has been proven to be very beneficial if you’re looking to reduce liver toxicity and improve gut health in the long term.

(If you’re not a kombucha fan, these Mineral Mocktails are another promising option for providing additional nutrients to your diet while keeping you hydrated.)

Get the recipe here.

Ginger Veggie Stir-Fry

This Ginger Veggie Stir-Fry supports a healthy gut environment thanks to the prebiotics in almost every ingredient. The garlic and onion share antifungal and anti-inflammatory benefits, while the green beans contribute antioxidants that combat oxidative stress. For those looking for a radiant glow, the combination of snow peas and ginger work together to revitalize your skin for a glowy complexion.

Get the recipe here.

Day 2: Incorporate Omega-3 Fatty Acids

Omega-3 fatty acids play a crucial role in maintaining overall health, as our bodies cannot produce them on their own and rely on dietary sources for supply. Specifically, omega-3 fatty acids play a protective role against oxidative damage in the liver caused by lifestyle factors like smoking, excessive alcohol intake, poor eating habits, and lack of exercise. One study found that omega-3 fatty acids successfully removed toxins from the intestinal wall by increasing the lymphatic flow and flushing out the system. Additionally, the fatty acids hold anti-inflammatory properties, helping reduce inflammation throughout the entire body.

Berry Superfood Smoothie Bowl

This Berry Superfood Smoothie Bowl is packed with omega-3 fatty acids, antioxidants, protein, and greens for a well-rounded meal or post-workout snack. The spinach contains antioxidants and chlorophyll (a natural detoxifier), which binds to toxins in the body and removes them through waste. Adding seeds or nuts as a topping to your smoothie bowl also provides a healthy dose of omega-3 fatty acids. Chia seeds, in particular, have anti-inflammatory properties that protect the body against certain skin conditions like eczema and psoriasis.

Get the recipe here.

Avocado Gazpacho

This Avocado Gazpacho is a must-have if your goal is to have radiant skin. Not only is it a good source of omega-3s, but it also contains a nutrient called glutathione, which blocks over 30 carcinogens and is essential for the liver to detoxify harmful substances. Avocado is also high in soluble and insoluble fiber, helping the natural digestion process and waste removal.

Get the recipe here.

Grilled Lime Salmon with Avocado-Mango Salsa and Coconut Rice

This Grilled Lime Salmon with Avocado-Mango Salsa and Coconut Rice is an all-around favorite that you will make again and again. The Salmon is rich in omega-3s, vitamins, and anti-inflammatory properties, all of which help reduce acne and keep skin glowing. Specifically essential fatty acids, avocado is rich in alpha-linolenic acid, which reduces various skin conditions that can cause inflammation, such as acne, psoriasis, and eczema.

Get the recipe here.

Day 3: Incorporate Cruciferous Vegetables

Cruciferous vegetables like broccoli, kale, and cauliflower support detoxification by providing compounds like glucosinolates that enhance liver function and promote the breakdown and elimination of toxins. They also contain antioxidants and anti-inflammatory compounds that help reduce oxidative stress and inflammation, supporting overall detoxification and clear, healthy skin. Additionally, cruciferous vegetables are optimal for gut health and hormonal balance, further supporting the body’s natural detoxification process and promoting glowing, blemish-free skin.

Spinach, Broccoli, Mushroom, and Feta Egg White Scramble

Incorporating leafy greens into your morning breakfast not only adds extra fiber but provides antioxidants and a multitude of vitamins. Vitamins A, C, K, and iron are just a few that work together to reduce inflammation, protect against oxidative damage, and provide bright, hydrated skin.

Winter Green Soup (Cruciferous Vegetable Soup)

This Winter Green Soup is packed with cruciferous vegetables, including broccoli, cauliflower, and Brussels sprouts. During the digestion process, the vegetables work together to bind all of the toxins within the body and then help remove them through waste. Cruciferous vegetables (such as broccoli) are also rich in lutein, which protects the skin against dryness and wrinkles.

Get the recipe here.

Day 4: Incorporate Superfoods

Superfoods help aid in detoxification through their high antioxidant content, which neutralizes free radicals and reduces oxidative stress. Additionally, they possess anti-inflammatory properties, support liver function, promote gut health through probiotics, and provide other essential nutrients necessary for healthy detoxification. Incorporating a variety of superfoods into your diet can support overall well-being and contribute to radiant skin from within.

Greek Yogurt with Berries and Nuts (almonds, pecans, and walnuts are a good source of plant protein)

If you’re looking for a major skincare booster, this superfood trifecta is a must-have. Greek yogurt is full of probiotics, which provide the body with healthy bacteria and aid the digestive process. Berries (specifically blueberries) are one of the most nutritious fruits, thanks to their fiber and antioxidants. Both of these beneficial nutrients fight toxins throughout the body and promote cell regrowth for healthy, rejuvenated skin.

Beauty-Boosting Berry Smoothie

This Beauty-Boosting Berry Smoothie is a powerhouse packed with all the essential nutrients your skin needs. HUM’s Raw Beauty Green Super Food Powder energizes and reduces stress thanks to its enzyme and probiotic content, which support gut health. Rich in beta-carotene and vitamin E, this supplement offers protection against UV damage while keeping your skin hydrated and glowing.

Get the recipe here.

Protein-Packed Vegan Quinoa Bowl

This Protein-Packed Vegan Quinoa Bowl uses the versatile whole-grain superfood, to provide a slew of digestive and skin benefits. Its low glycemic index and rich insoluble fiber support healthy digestion and reduce inflammation from the inside out. Quinoa contains high levels of Vitamin E, which fights free radicals and repairs skin from UV damage and pollution exposed over time. Paired with collagen-boosting sweet potatoes and anti-inflammatory chickpeas and hemp seeds, this protein-packed bowl helps prevent clogged pores and acne, promoting a healthier complexion.

Get the recipe here.

In addition to powerhouse smoothies and whole-grain protein bowls, HUM’s Daily Cleanse is a must-have detoxifying supplement that will leave your skin hydrated, radiant, and inflammation-free. The supplement contains 14 detoxifiers, including chlorella and spirulina, both superior in aiding the digestive process and removing impurities from the body. Thus, your body (and skin) will be toxin-free and glowing.

Day 5: Incorporate Vitamins A, C, D, E, and B12

Vitamins are essential for healthy and successful detoxification, each playing a different role in the process. Vitamins E and C, for example, provide antioxidant protection by neutralizing free radicals and eliminating any accumulated toxins in the body. Vitamin D, on the other hand, protects the skin against sun damage and helps with immune function, eliminating inflammation and bacteria within the body. In the standard American diet, a majority of the food we consume is loaded with preservatives and sulfates. Taking B12 helps target and reduce the body’s adverse reaction to these toxins.

Vitamin C-Rich Recipes (Smoothies, Stuffed Peppers, Berry Bark, Chia Pudding)

If you’re looking for a variety of foods during your detox, these Vitamin C-Rich Recipes offer everything from a Tropical Citrus Smoothie to Quinoa Stuffed Bell Peppers and Dark Chocolate Berry Bark for a healthy treat. They also pack antioxidants, hydration, and omega-3’s for acne-free, hydrated skin that stays protected. Vitamin C assists the body in cell turnover and fights free radicals to provide glowing, protected skin and keep inflammation down to a minimum.

Get the recipe here.

Raw Carrot Salad

This simple yet delicious salad packs fiber, antioxidants, and beta-carotene (Vitamin A), all in just a few ingredients. The fiber binds metabolites in the body for natural digestion while the beta-carotene protects the skin and prevents aging. To make the salad, Spangler suggests shredding raw carrots, drizzling some red wine vinegar over the carrots, and adding a sprinkle of salt and a pinch of organic cane sugar (to cut down the acidity of the vinegar).

Strawberry and Spinach Salad with Honey Balsamic Vinaigrette (optional: add shrimp)

This Strawberry and Spinach Salad with Honey Balsamic Vinaigrette provides everything your body needs for a healthy detox and glowing skin. The leafy greens provide Vitamin C to repair sun damage and Vitamin A to prevent dry skin. The shrimp, nuts, and strawberries also provide Vitamins A and C in addition to a healthy source of omega-3’s and antioxidants, doing wonders for your skin.

A 5-day food detox can be a transformative experience for your body (both inside and out). By supporting your body’s natural detoxification processes with nutrient-rich foods and other positive lifestyle changes, you can, over time, achieve flawless, radiant skin from within. 

Get the recipe here.

The Detox Diet Plan Takeaway!

A 5-day food detox can be a transformative experience for your body (both inside and out). By supporting your body’s natural detoxification processes with nutrient-rich foods and other positive lifestyle changes, you can, over time, achieve flawless, radiant skin from within.