Soluble Fiber Detox Information

The Liver and Detoxification: An Overview

The liver plays a crucial role in detoxifying fat-soluble waste. If your body were to be overwhelmed by this waste, you’d only have about 24 hours to live. This waste includes heavy metals, pesticides, air pollutants, and most importantly your own metabolic waste, such as hormones.

Bile, which is produced by the liver, carries this fat soluble waste into the gastrointestinal tract through ducts that lead directly into the stomach. Interestingly, approximately 95% of bile—and its associated toxins—re-enters the bloodstream, meaning the liver is continually tasked with filtering both new and old waste. Over time, this buildup can contribute to a range of health problems, from minor issues like acne to more significant conditions such as hormonal imbalances and autoimmune disorders.

To effectively eliminate bile and its toxins, we need to consume certain foods that bind to bile molecules, preventing the reabsorption into the body. Soluble fiber is the only type of food that can achieve this binding to the bile by creating a net to capture it. After becoming captured, the bile will skip the part of the digestive tract where fats are absorbed and will make its way out of the body through a bowel movements.

Beans are the richest source of soluble fiber, making them the most effective way to detox the excess bile and toxins in our body.

While herbs like milk thistle can stimulate bile production, they can inadvertently contribute to recycling bile if there’s nothing to capture it. Thus, to support detoxification effectively, it’s essential to include soluble fiber in your diet.

This detox will also require you to eliminate products, supplements, stimulants, herbs, and other substances that can increase your body’s toxin load. For instance, scented products trigger a hormonal response releasing estrogen which increases the hormonal load. Additionally, the small scent molecules can penetrate your cells and negatively impact your DNA expression.

Sources of soluble fiber

  • all types of beans including
    • garbanzo, black, kidney, lentils, pinto, cannellini, lima, mung, black eyed peas
  • Whole husk psyllium husk
    • an alternative to eating beans and for those who don’t like beans

Soluble fiber detox protocol

Weeks 1-3

The focus in this first month is on the frequency you’re including beans in your diet, rather than the quantity you eat in a single sitting. Your bile can recycle up to 70 times a day. Every time you are eating beans you are binding and eliminating toxins from your body!

It’s very important to consume soluble fiber separately from healthy fats. This allows the beans to effectively bind to bile instead of the fats you’ve just eaten. A diet rich in healthy unsaturated fats is crucial for your body.

To ensure the fiber binds to toxins rather than the healthy fats, eat your fats 90 minutes after consuming soluble fiber. Examples of healthy fats include avocado/avocado oil, olives/olive oil, nuts, nut butters and seeds. If you cook your food with these oils use only a small amount to ensure the soluble fiber binds with the toxins and not the healthy fats. When you consume your fats always sprinkle a little bit of healthy salt on them to ensure proper absorption.

  • Consume soluble fiber 6x/day
  • Morning
    • 2 tablespoons of beans or 1-2 teaspoons of psyllium mixed in warm or room temperature water right when you wake up
  • Breakfast
    • ¼ cup of beans with a source of protein and veggies
  • Mid morning snack
    • 1-2 tablespoons of beans + choice of healthy fat free snack
      • examples: carrots, sweet potatoes, potatoes, all veggies are welcomed
  • Lunch
    • ¼ cup of beans with a source of protein and veggies
  • Mid day snack
    • 1-2 tablespoons of beans + choice of healthy fat free snack
  • Dinner
    • ¼ cups of beans with source of protein and veggies

*Fat snack options to eat 90 min after consumption of soluble fiber:

    • salted nuts or nut butter
    • salted avocado
    • olives
    • Seeds (hemp, sunflower, pumpkin, chia)

Products to eliminate

  • All fragrances, including essential oils
  • Dairy
  • All sugar
  • Plastic containers and water bottles
  • Supplements and herbs
  • Caffeine (all kinds)

*Eliminating all these substances at once can be challenging. We recommend selecting 2-3 to remove each month. At the end of this document, you’ll find a list of recommended products to consider swapping to.

Removing all fragrances. This includes natural fragrances like essential oils. Why?

  • Every time your body registers a scent, a hormonal estrogenic response occurs within the body. Estrogen is always produced with perfumes and fragrances. These scent molecules are very small and are able to go into the nuclear envelope. The nuclear envelope is inside the cell and holds a full copy of your DNA. If the DNA becomes modified or mutated then every single cell that is born from that cell will carry the same mutation. It’s a detrimental ripple effect. Therefore if you have been told you have a condition or risk because of your genetics, just know that scents are a way to change the expression of our DNA. This gene you may have been told you have has to be turned on. Genes can be turned on and off. Just think that every time we are taking in a scent you are adding to the toxic hormonal overload and risk of turning on dormant genes.

Replacing all plastic containers and water bottles for glass containers. Why ?

  • Plastic containers, especially when exposed to heat or wear and tear, can release tiny particles called microplastics into the food or liquid they contain.
  • Some chemicals found in plastics, such as bisphenol A (BPA), phthalates, and other plasticizers, are known as endocrine-disrupting chemicals (EDCs). Exposure to EDCs from plastics has been associated with hormone imbalances, including alterations in estrogen, testosterone, thyroid hormones, and insulin levels. These disruptions can have wide-ranging effects on various physiological processes, potentially contributing to reproductive issues, metabolic disorders, and other hormonal disturbances.

No Caffeine. Why?

  • Caffeine is a stimulant that triggers a range of hormonal responses in the body. If you’re experiencing any symptoms, it’s crucial to eliminate caffeine sources, including coffee, chocolate, green tea, black tea, and kombucha. Caffeine particularly stimulates adrenaline and is particularly effective in stimulating the production of estrogen, which is linked to numerous health issues due to excess circulating estrogen. This hormone activates receptor sites on every cell, prompting them to take action, often resulting in unwanted growth, such as hyperplasia, endometriosis, fibroids, and cysts.
  • Remember that caffeine withdrawal can be quite intense, and it may take months for your natural energy to fully return. Keep in mind that this is a normal part of the withdrawal process, so don’t lose hope! While some people can gradually reduce their intake, this can prolong withdrawal symptoms. An abrupt cessation takes the liver about two weeks to fully clear caffeine from your system. Gradual weaning will cause a longer time of discomfort but can be less of a shock to some systems. Your endocrine system will recover but it will take about 3 months and during this recovery period, you may discover an incredible boost in energy you didn’t know was possible.

Supplements

  • If you haven’t noticed any significant benefits from your supplements, it’s best to eliminate them. Often, they can cause more harm than good and may be negatively impacting your health.

Sun

  • Step into the sunlight; it’s nature’s medicine and can aid in regulating your hormones more effectively than any supplement. Remember, vitamin d is actually considered a hormone. Aim to get sun exposure in the morning before engaging with electronic devices and without any products on your face—no sunscreen, moisturizer, or toner. If you’re sensitive to sunlight, start with short periods and gradually increase exposure. Did you know you can increase your sun tolerance and create an internal sunscreen over the year? Remember to listen to your body and avoid sunburn by being attentive to its signals and knowing when you’ve had enough sun. In my view, sunscreens contain highly toxic chemicals that may accelerate skin aging and damage. These harmful substances can react when exposed to sunlight, potentially causing further harm to the skin. If you are not willing to give up sunscreen and are seeking a sunscreen recommendation, I suggest exploring the product listed below in my recommendations.

Reprogramming the mind

  • Know and trust the innate wisdom within. Whatever you may be experiencing in your body is a healing response. Don’t know how to trust it? Look closer. Is the hair on your legs and armpits still growing? Are your cuts and scratches still healing? If so then why would a symptom you are experiencing be any different? It’s not. You just aren’t able to physically see the healing take place and on top of that you get told that your body is against you. Listening to the medical system’s skepticism can lead you away from true healing. Instead of fostering doubt, trust in your body’s wisdom. The truth is there when you look and listen closely.

Weeks 4-6

From this point, the detox remains largely the same: focus on increasing your intake of soluble fiber while reducing your toxin load.

No changes in the consumption of soluble fiber from the previous weeks. Choose 2-3 more products and supplements to eliminate.

  • Consume soluble fiber 6x/day
  • Morning
    • 2 tablespoons of beans or 1-2 teaspoons of psyllium mixed in warm or room temperature water right when you wake up
  • Breakfast
    • ¼ cup of beans with a source of protein and veggies
  • Mid morning snack
    • 1-2 tablespoons of beans + choice of healthy fat free snack
      • examples: carrots, sweet potatoes, potatoes, all veggies are welcomed
  • Lunch
    • ¼ cup of beans with a source of protein and veggies
  • Mid day snack
    • 1-2 tablespoons of beans + choice of healthy fat free snack
  • Dinner
    • ¼ cups of beans with source of protein and veggies

*Fat snack options to eat 90 min after consumption of soluble fiber:

    • salted nuts or nut butter
    • salted avocado
    • olives
    • Seeds (hemp, sunflower, pumpkin, chia)

Products to eliminate

  • All fragrances, including essential oils
  • Dairy
  • All sugar
  • Plastic containers and water bottles
  • Supplements and herbs
  • Caffeine (all kinds)

*Eliminating all these substances at once can be challenging. We recommend selecting 2-3 to remove each month. At the end of this document, you’ll find a list of recommended products to consider swapping to.

Weeks 7-9

Increase soluble fiber intake. Choose 2-3 more products and supplements to eliminate.

  • Consume soluble fiber 6x/day
  • Morning
    • 2 tablespoons of beans or 1-2 teaspoons of psyllium mixed in warm or room temperature water right when you wake up
  • Breakfast
    • ⅓ cup of beans with a source of protein and veggies
  • Mid morning snack
    • 2-3 tablespoons of beans + choice of healthy fat free snack
      • examples: carrots, sweet potatoes, potatoes, all veggies are welcomed
  • Lunch
    • ⅓ cup of beans with a source of protein and veggies
  • Mid day snack
    • 2-3 tablespoons of beans + choice of healthy fat free snack
  • Dinner
    • ⅓ cups of beans with source of protein and veggies

*Fat snack options to eat 90 min after consumption of soluble fiber:

    • salted nuts or nut butter
    • salted avocado
    • olives
    • Seeds (hemp, sunflower, pumpkin, chia)

Products to eliminate

  • All fragrances, including essential oils
  • Dairy
  • All sugar
  • Plastic containers and water bottles
  • Supplements and herbs
  • Caffeine (all kinds)

*Eliminating all these substances at once can be challenging. We recommend selecting 2-3 to remove each month. At the end of this document, you’ll find a list of recommended products to consider swapping to.

Weeks 10-12

Increase soluble fiber intake. Choose 2-3 more products and supplements to eliminate.

  • Consume soluble fiber 6x/day
  • Morning
    • 2 tablespoons of beans or 1-2 teaspoons of psyllium mixed in warm or room temperature water right when you wake up
  • Breakfast
    • ½ cup of beans with a source of protein and veggies
  • Mid morning snack
    • 2-3 tablespoons of beans + choice of healthy fat free snack
      • examples: carrots, sweet potatoes, potatoes, all veggies are welcomed
  • Lunch
    • ½ cup of beans with a source of protein and veggies
  • Mid day snack
    • 2-3 tablespoons of beans + choice of healthy fat free snack
  • Dinner
    • ½ cups of beans with source of protein and veggies

*Fat snack options to eat 90 min after consumption of soluble fiber:

    • salted nuts or nut butter
    • salted avocado
    • olives
    • Seeds (hemp, sunflower, pumpkin, chia)

Products to eliminate

  • All fragrances, including essential oils
  • Dairy
  • All sugar
  • Plastic containers and water bottles
  • Supplements and herbs
  • Caffeine (all kinds)

*Eliminating all these substances at once can be challenging. We recommend selecting 2-3 to remove each month. At the end of this document, you’ll find a list of recommended products to consider swapping to.

Product Recommendations

Shampoo:

  • Carina Organics unscented shampoo
  • Under Luna unscented shampoo

Conditioner:

  • Carina organics unscented conditioner
  • Under Luna unscented conditioner

Body soap:

  • Dr. Bronners- Unscented castille soap
  • Any unscented tallow based soap. There are options on amazon.

Deodorant

  • Humble-simply unscented

Face Products:

  • Sun and Moo- The simple one
  • Sun and Moo- The Beautiful serum (anti aging)
    • Throw out your retinol and replace with this amazing product. Retinol is noe restricted banned in Europe for its contribution to hormone and liver disruption.
  • Sun and Moo- Age reverse (anti aging)
  • VanMan’s bison tallow and honey balm with no essential oils

Sunscreen:

  • Vanmans tallow and zinc sunblock
  • Badger sport mineral sunscreen

Body Lotion:

  • Luxe beauty luxelotion unscented
  • coconut oil
  • VanMan’s Tallow & Honey Balm (the one that says no essential oils)

Laundry soap:

  • Biokleen Free and clear unscented
  • Dr. Bronners- Unscented castille soap

Makeup

  • RMS Beauty
  • 100% pure
  • Ilia beauty

Toner

  • Curativa Bay .02% Hypochlorous Skin Spray
  • Diluted organic apple cider vinegar : 8 ounces of water to 2 tablespoons of apple cider vinegar

Face Mask

  • Aztec secret- Indian healing clay
  • Baking soda. 1 tbsp baking soda and 1 tbsp water. Leave on face for 10-20 min.
  • Raw manuka honey or any raw organic honey (also an exfoliate)

Face Wash

  • I recommend an organic oil like jojoba or argan oil to cleanse your face.
    • Look up an oil cleansing technique to properly oil cleanse your face. I like Danna Omari’s technique.
  • Bioderma Sensibio H2O Micellar Water

Toothpaste

(Get rid of all your fluoride products)

  • Living libations- any toothpaste and tooth product they sell is phenomenal
  • Revitin Natural Toothpaste and Prebiotic Oral Therapy

Soap

Contact:

Dr. Michele Day and Dr. Michael Baba

619-535-6150

2667 Camino del Rio S #310

San Diego, CA 92108

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SH