A bad day of eating (also known as cheat day) is characterized by indulging in less nutritious and sometimes high-calorie foods. This is a common occurrence for many individuals on their health and fitness journeys. These ‘bad eating’ days can sometimes lead to a less than ideal nutritional intake, potentially leaving us feeling sluggish and bloated. However, there’s a concept of “detox” foods, which are nutrient-rich choices that can help counteract the effects of a day of less healthy eating.
We spoke with Vika Rutkowski, board certified integrative health practitioner focusing on gut health, hormones, and immune imbalances, and owner of Vika Rutkowski Wellness, to learn about the four detox foods you can opt for to ‘erase’ a bad day of eating. Rutkowski shared that high-fiber foods, high-protein foods, foods rich in omega-3, and magnesium-rich foods are the best options. Read on to learn more.
High-Fiber Foods
High-fiber foods are nutritional champions that play a crucial role in promoting digestive health and mitigating the effects of a less than healthy day of eating. These foods are rich in dietary fiber, which aids in regulating blood sugar levels, promoting a feeling of fullness, and supporting overall digestive function.
"Produce, such as vegetables, berries, apples, are typically high in fiber and naturally scrubs and promotes the elimination of toxins from your GI tract. This will also help keep your bowels moving properly, as poor nutrition and lifestyle can affect gut motility leading to either diarrhea/constipation for some people," Rutkowski says.
High-Protein Foods
High-protein foods are dietary powerhouses that can be instrumental in rectifying the effects of a less-than-ideal day of eating. These foods are abundant in protein, which plays a crucial role in muscle repair and maintenance, as well as promoting a feeling of fullness and stabilizing blood sugar levels.
Foods that are high in protein, such as different animal products, beans, tofu, or lentils for vegetarians are some of the best choices out there.
"These foods are building blocks for the body, so they naturally help repair any damage that is done. Sometimes, when we have a bad day of eating whether it's due to the choices we make (junk food, processed foods, sugar foods, or eating too much) or how we eat (overeating, under-eating, eating in a rush, skipping meals then binging by evening, etc) it can disrupt the delicate balance of our microbiome and lead to overgrowth of bacteria or fungus and start to wear on the intestinal lining," says Rutkowski.
When combined with high-fiber foods, this dynamic duo can help erase the consequences of a poor eating day by supporting muscle recovery, reducing cravings, and enhancing overall metabolic function, ultimately aiding the body's detoxification process.
Omega-3 Foods
Omega-3 rich foods are nutritional treasures known for their numerous health benefits, including their potential to counteract the effects of a less-than-optimal day of eating. These foods are packed with essential fatty acids that support heart health, reduce inflammation, and boost cognitive function.
"Eating poorly adds extra stress on the body, which often translates to additional inflammation. Do you ever feel puffy or even heavier after a poor day of eating? Likely, it's not because you gained a large amount of fat overnight but because you are dealing with inflammation. Healthy fats, especially those omega 3s like wild salmon, sardines, flaxseeds and chia seeds, are naturally anti-inflammatory and help support damaged cell repair. They also help support balanced blood sugar levels," Rutkowski notes.
Magnesium-Rich Foods
Magnesium-rich foods are essential for maintaining overall health and can play a vital role in mitigating the effects of an unhealthy day of eating. Magnesium is crucial for various bodily functions, including muscle and nerve function, blood sugar regulation, and bone health.
Foods high in magnesium include nuts, avocado, dark chocolate, beans, whole grains, and salmon.
"If you deal with constipation after a day of eating poorly, magnesium will be your best friend. It's a mineral that helps relax your body which can help support bowel motility and elimination," Rutkowski highlights.
Rutkowski recommends we prioritize a diet rich in protein, a variety of colorful vegetables, whole grains, and healthy fats as part of your regular eating routine. Enhance meal diversity by incorporating fish, seafood, sea vegetables, and chia or flaxseeds into your weekly meals.
She ends by adding, "I love to think about what you can add to nourish your body, instead of focusing on subtracting. Once you realize that a diversity of whole foods regular support detox and it's something you can do every day, then it becomes much easier to get back on track when you do have a bad day of eating."
