How to End a Cleanse Safely

The day after completing a detox diet or juice cleanse, some experts suggest eating mainly vegetables, either raw or lightly steamed, and fruit or nuts. Portion sizes should be small and the diet should be very similar to what you did to prepare — no sugar, coffee, wheat, gluten-containing foods, processed foods, or dairy.

The next day, include more plant foods, such as beans, brown rice, or quinoa. Continue to add back foods that you’d like to have in your regular diet.

Here is an example of how to end a cleanse:

Day 1

Have three small meals based on the following foods:

• Fresh vegetables, such as salads, celery or carrot sticks, vegetable soup, or steamed vegetables
• Fresh fruit
• Nuts
• Extra virgin olive oil, coconut oil, herbs, and spices to add flavor.

Day 2

• Brown rice or quinoa
• Vegetables, fresh or steamed
• Starchy vegetables such as sweet potato
• Fruit
• Nuts
• Beans or legumes
• Extra-virgin olive oil, coconut oil, herbs, and spices to add flavor.

Day 3

From day 3 on, you can slowly reintroduce dairy if you wish.

• Brown rice or quinoa
• Vegetables
• Fruit
• Nuts
• Beans or legumes
• Small amounts of plant oils
• Organic yogurt, unflavored and unsweetened
• Eggs

Day 4

From day 4 on, you can slowly introduce meat, poultry, or fish if you wish.

• Brown rice or quinoa
• Vegetables
• Fruit
• Nuts
• Beans or legumes
• Small amounts of plant oils
• Tofu or edamame
• Organic yogurt, unflavored and unsweetened
• Eggs
• Meat, chicken, fish, if eaten.

Day 5

Other foods, as desired.

Re-Introducing Foods

Some people use the days after a cleanse to try to identify their reactions to foods. It usually takes longer, but it can reveal some reactions to foods that might otherwise be difficult to notice.

Typically, they keep a journal and reintroduce foods systematically, noting any changes in energy, digestion, cravings, or other symptoms. It's productive to use a typical food and amount, rather than testing foods and portions that you're unlikely to eat as part of your regular diet.

For example, on the first day, gluten may be introduced in small amounts one to three times a day (a slice of bread for breakfast, pasta for lunch, etc.). Note what happens over the 24-48 hour period after reintroducing each food. Wheat is often tested on a different day than other gluten-containing foods.

If a food doesn't sit well with you, it may be still possible to enjoy them. Some people remove it for a period of time, while others can simply have a smaller amount that doesn't result in the same reaction. Or, there may be certain ways to still eat them in the same amount (e.g., lactose-free milk or enzyme supplements for beans). Consult your primary care provider or nutritionist for further guidance.

Tips

Below are some suggestions to help ease your transition from cleanse back to your regular diet.

• Chew food thoroughly so it is easily digested.
• Keep portion sizes small. Avoid overeating.
• Eat foods from the top 20 detox foods list to promote detoxification on a daily basis.

If you are considering trying a detox diet, consult your doctor first. Self-treating a condition and avoiding or delaying standard care may have serious consequences.