By: Deepak Chopra, M.D.
September 02, 2019

Here are a few guidelines to create your own three-day detox that can facilitate your body’s release of toxins, optimize your body’s detoxification pathways, and reverse some of the effects of chronic stress.

With so many healthy food options out there, you may be inspired to take charge of your health. A powerful alternative to this all-or-nothing approach is starting small and gradually making incremental changes to create a lifestyle that cultivates health and well-being.

I recommend beginning with a gentle three-day Ayurvedic detox that you can do at home—an extended weekend within for you to nourish your mind, body, and spirit.

What Are Toxins?

According to the healing system of Ayurveda, your natural state is health, balance, and happiness. A toxin is anything that enters your body-mind and interferes with your natural state, creating imbalances that, over time, can lead to illness. There are many kinds of toxins that you can distill into two major sources:

- Physical toxins found in your food, personal and household products, air, water, and other elements of your environment

- Emotional toxins, such as negative thought patterns and beliefs, self-criticism, chronic stress, and painful experiences that you haven’t fully digested

Ayurveda recommends detoxifying on a regular basis to eliminate toxins and return to your innate state of health and well-being. While a complete Ayurvedic detox often lasts several weeks, undertaking a three-day detox will still give you many benefits, awakening your body’s capacity for renewal and self-regulation.

How to Detox

Here are a few guidelines to create your own three-day detox that can facilitate your body’s release of toxins, optimize your body’s detoxification pathways, and reverse some of the effects of chronic stress.

1. Set a Date to Implement Your Intention

Your three-day detox will require some preparation and planning, so begin by scheduling time for both your preparation and for the detox itself. Ideally, set aside a three-day period when you won’t be working so that can take time to rest and rejuvenate. For example, you can make the commitment to begin your detox on Saturday morning and complete it Monday evening.

2. Eat a Simplified Diet

Simplifying your diet allows your body to redirect its energies to mobilizing and releasing accumulated toxins. According to Ayurveda, some foods are easier to digest than others and are preferred when you undertake a detox. In general, foods that come from the vegetable kingdom, are freshly harvested, and are low in calories are more detoxifying that those that come from animals, are packaged, and are rich in calories.

Easy-to-Digest Foods that Support Detoxification

  • Lentil soup
  • Kitchari (see recipe below)
  • Light vegetable soups
  • Steamed or sautéed broccoli, carrots, zucchini, asparagus, Brussels sprouts, cabbage, and beets
  • Lightly steamed greens such as spinach, chard, and beet greens
  • Basmati rice, quinoa, millet, and barley
  • Spices such as ginger, cumin, coriander, and fennel
  • Flaxseeds, sesame seeds, sunflower seeds, and pumpkin seeds
  • Poached apples and pears; cooked apricots, prunes, and figs
  • Fresh berries – raspberries, blackberries, and blueberries

Foods to Minimize or Eliminate During Detoxification

  • Animal and dairy products (clarified butter, or ghee, is fine in small amounts)
  • Refined sugar and flour products
  • Canned, leftover, processed, and microwaved foods
  • Fermented foods, including pickles and vinegar
  • Cold and raw foods
  • Fried foods
  • Alcohol
  • Caffeine
  • Chocolate

Since your digestion is strongest when the sun is brightest, it’s best to eat your largest meal at noon, and have a small, light dinner, such as vegetable soup