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    What to Eat While Cleansing

    Cleansing Diet

    by Ryan Harrison, MA, BCIH

    drnatura-what-to-eat-cleansing.pngOf course, each one of us is absolutely unique, and dietary needs vary from person to person. Getting a detailed nutritional profile from a trained Dietician, Nutritionist, or Nutritional Consultant is a great way to determine your particular nutrient requirements.


    But in general, there are several basic things to keep in mind about good nutrition practices and choices, and how they can supercharge your cleansing and detoxification experience. We’ve put together a guideline below to help.
    Bon appétit!

    • Water: drink plenty of good, clean water each day
    • Vegetables: minimum of 5 servings daily
    • Fruits: minimum of 2 servings daily
    • Grains/Starches: 4-8 servings daily (choosing whole grains over refined)
    • Legumes: 1-3 servings daily (i.e., beans, peas, lentils, peanuts, etc.)
    • Healthy Fats: 3-9 servings daily (i.e., monounsaturated, polyunsaturated, omega-3s)
    • Herbs/Spices/Seasonings: Experiment daily to benefit from the natural health promoting qualities of herbs


    • Dairy: No more than 1-3 servings of low-fat or non-fat each day; choose organic if possible
    • Eggs: Average of 1 per day
    • Seafood: 2-4 servings per week
    • Lean Meats: No more than 1-3 servings per week (i.e., chicken, turkey, tenderloin, flank steak, etc.)
    • Alcohol/Sweets/Caffeinated beverages: The fewer you take in, the better.

    Don’t confuse this sample menu with a detox diet – these are foods to help support a cleanse. So, what would all of this look like if you were to put it into practice? Let’s take a look:




    Pancakes, waffles or French toast with syrup; coffee with cream and artificial sweetener

    Pancakes, waffles or French toast with fresh fruit; coffee with cream and raw sugar or honey

    Whole-grain pancakes, waffles or French toast with butter or nut butter and fresh fruit or honey; green tea with lemon and/ or honey

    Blueberry bagel with 2 tbsp cream cheese; chocolate milk

    Blueberry bagel with 1 tbsp light cream cheese; orange juice or milk

    Whole-wheat bagel with natural (no sugar added) peanut butter; milk or water

    Cheeseburger, French fries and a soda


    Grilled chicken sandwich, side salad with ranch dressing and a soda


    Lean turkey burger with cheese on whole wheat bun, side salad with olive oil and balsamic vinegar, and water or sparkling water with lemon


    Candy bar

    Granola bar

    Handful of mixed nuts with raisins and dried berries

    Supreme or Meat Lover’s pizza, breadsticks and chicken wings

    Vegetarian pizza, small side salad

    Large salad, slice of homemade veggie pizza on whole-wheat dough

    Chili dog with fries

    Hot dog with onions and relish, with baked chips

    Veggie dog on whole wheat bun with ketchup, mustard, onions and relish, and a side salad

    Soda or diet soda

    Bottled, flavored iced tea

    Sparkling water with citrus or berries

    Ice cream


    Low-fat ice cream or frozen yogurt


    Organic, unsweetened plain yogurt over mixed berries


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