Detox Soups.... What Are They?
- Beverley Rawlings
Nutrition Coach
DETOX SOUP CLEANSE... WHAT IS IT?
We’ve all had a moment when we think about cleansing our bodies in a bid to look and feel healthier. Some people go down the smoothie route and others choose a soup detox. For those who don’t like the idea of a cold drink that may or may not excite the tastebuds, a detox soup could be just what you want and need.
So, what is a detox soup cleanse?
A detox soup cleanse is the process of cleansing your system by only eating fruits and vegetables that are either blended, pureed or chopped into small pieces so your body can easily digest and absorb the nutrients. Detox soups are made up of healthy foods that are nutrient dense and will help to revitalise your system and help promote a healthy gut. Both are very important to your quest to eat a healthy diet and feel great
What Are the Benefits of Detox Soup Cleanse?
Soup detoxes are very similar to a juice cleanse, but unlike a juice cleanse which is cold and contains fruit, a soup detox contains very little, or no sugar, which usually comes from the fruit in a smoothie, which in turn results in less calories and has more healthful advantages:
- Taste – The variation of recipes and combinations of foods are limitless.
- Filling – Drinking a bowl of soup can seem more filling that a glass of juice. Detox soups rely on vegetables and are packed with fiber and therefore are more filling.
- Warmth and Comfort – Our bodies crave warmth and comfort during the cooler months and soup can really provide a healthy solution to those needs. Even in the summer months, a cold soup (Gazpacho) can be refreshing and still come with all the health benefits of a detox soup.
- Low glycemic Value – Using vegetables instead of fruit, lowers the glycemic scale which include reducing blood sugar levels, aiding weight loss and lowering your risk of heart disease and type 2 diabetes. A low glycemic diet can help you control your weight by minimizing spikes in your blood sure and insulin levels.
- Packed with essential vitamins and minerals – Your body needs certain minerals to build strong bones and teeth and turn the food you eat into energy. A healthy balanced diet should provide your body with all the vitamins and minerals your body needs to work properly. Essential minerals include calcium, iron and potassium Essential vitamins are Vitamins B C Magnesium and calcium
- Cleansing. Soup detoxes are designed to cleanse the body of toxins which accumulate from eating overly processed foods, artificial sweeteners, refined sugar and flower, hormone-based diary and meats and other commercially made foods.
A proper cleanse needs nutrients that help support the body’s innate detoxification systems and anti-microbials to kill the bad bacterial in the gut as these are a common source of toxicity. A soup is a good way to deliver those nutrients, as the food does not have to be digested and its easier on the digestive system. You just need to be sure to avoid the foods that may trigger inflammation (gluten, dairy, soy, corn etc).
A day on a soup detox should include a combination of vegetable soup, a really nourishing bone broth, super hydrating alkaline water drinks, such as watermelon, lemons, tomato and ginger and chilled snacks such as apple and peanut butter, red pepper and homemade hummus, banana on sourdough bread. A cleanse day is spaced out by eating every other hour or so, so there is no real opportunity to feel hungry. So instead of downing a bottle of juice, you actually get to sit down and savour the food, Try a chicken bone miso broth or courgette and basil soup. The options are limitless.
What does a Soup Cleanse Day Look LIke?
An example day could see you starting out with a ginger kale and cauliflower soup which contains anti-inflammatory turmeric and warming ginger. You could have a Chicken Noodle Soup (Courgetti Noodles) for lunch and for dinner a delicious Roasted Tomato and Onion soup with a delicious cucumber and melon dessert. As an afternoon pick me up you can enjoy a simple plate of sliced beetroot and oranges. Another great thing about a soup detox is all soups are easy to make, can be batch cooked and frozen for your convenience.
Vitamins and Minerals
There’s no getting away from the fact that cooking can reduce the nutritional content of vegetables. It can be a particular problem with vitamin C and B vits, and also minerals like potassium. This is because they are water-soluble and so seep out into the cooking water, but it really depends on which vegetables are in your soup. As mentioned earlier, some are more susceptible to losing vitamin content due to cooking while cooking enhances the absorption of vitamins from other vegetables such as carrots, cabbage, peppers. As long as you’re not eating tinned, high salt, processed vegetable soup, you’ll be enjoying a healthy meal. Remember, nutrients resistant to heat will stay in the soup and you can eat them along with the water. Vegetable based soups are a great option nutritionally, as they combine a high nutrient density with a low energy density – the results being we get lots of key nutrients, including vitamins and minerals for relatively few calories.
The Bottom Line
An all-soup cleanse is promoted as a healthier alternative to juicing. Unlike juicing, the ingredients in soup, such as vegetables, beans and lentils, provide you with filling protein and fiber, which help to keep you feeling fuller and for longer and of course, they are filled with an abundance of nutrients your body needs to survive and thrive.
Soup detoxes are not only good for detox purposes, if you want to lose weight soups there are lots of soups you can make to help support you and your health goals.
About the Author
Beverley Rawlings is a qualified Health and Nutrition Coach who studied Nutrition and Lifestyle Coaching at The Institute of Health Sciences. She qualified in 2020 and has a successful nutrition practice where she helps and advises her clients make healthier food choices through simple food swaps and small micro changes, so they are not “deprived” of the things they love and enjoy. She has a 100% success rate with her clients who have gone on to achieve and maintain their health goals. Beverley provides a totally bespoke service to each and every one of her clients as she believes “one size does not fit all”. Each and every client has a individual tailored package to suit their own individual needs.
More Information
For more information on the nutritional health benefits of soup detox plans or more information on foods and soups which can to help you lose weight, or if you simply need advice on how to improve your general health and nutrition, contact me at beverleyrawlings@whitebutterfly.co.uk
Contact Information
Beverley can be contacted at beverleyrawlings@whitebutterfly.co.uk or via her Facebook page, White Butterfly NLC https://www.facebook.com/beverleyrawlingsnlc or her instagram page @whitebutterflynlc. www.instagram.com/whitebutterflynlc/
Vitamins and minerals – Do I need them and if I do, how long does it take to Feel the difference?
If you’re taking supplements, you may be taking them to experience the beneficial effects, and I'm sure you will want to experience these effects as soon as possible. Nutrition and wellbeing can be complex, which can make it difficult to find out what kind of timeline you can expect. My job as a Nutrition and Lifestyle Coach is to ensure you get as many nutrients you need through food and a balanced diet. This involves an emphasis on fruits, vegetables, whole grains, beans and legumes, low-fat protein, and dairy products. The good news is that many common foods contain multiple mineral and vitamin sources, so it is easy to meet your daily needs from everyday meals. These foods offer a mix of vitamins, minerals and other nutrients that collectively meet the body’s needs. After a detailed food analysis and consultation with me, we may find you are lacking in some vitamins and minerals and as we begin your journey, supplements may be suggested.
Here are some quick facts to get you started:-
- Nutrients work faster, or slower, depending on your level of deficiency
- Not all supplement types absorb at the same rate
- Water-soluble nutrients work faster than fat-soluble nutrients
- Vitamins, minerals and other nutrients work together in your body
- Some nutrients are much more effective when paired with others
Different supplements absorb differently
There’s nothing simple or straightforward about how the human body works on the inside. Minerals like boron, for instance, mainly serve to boost the effects of other nutrients, and you need both iron and vitamin B12 to prevent anaemia. Nature was never intended to be picked apart by science, so as we unveil the mysteries of nutrition, we have to proceed carefully.
The human body is miraculously complex
Human nutrition is anything but mechanistic; individual nutrients work with each other in synergy to manifest a holistic health boost throughout your whole body. Taking a specific nutrient on its own won’t do you much good, and certain nutrients only work well if they’re paired with other substances. For example, turmeric is around 2000% more bioavailable when paired with piperine and your body has trouble digesting calcium without vitamin D.
Supplement effects timeline
Supplements affect everyone differently. If you’re seriously deficient in a particular essential vitamin or mineral, it could take weeks or months to fully cure your deficiency. Not all supplements are made equal either. There’s a golden rule you should remember going forward:
Water-soluble nutrients absorb much faster than fat-soluble nutrients.
Some of the nutrients you consume bind to water and absorb into your tissues rapidly. Other nutrients, however, bind to fat, which takes much longer and usually results in longer tissue retention times.
So, how long does it usually take to notice a difference after taking a supplement?
It really depends on what’s in the supplement. If you’re lacking in minerals and nutrients, it can take a few days for supplements to kick in. For example, iodine can work within days. It’s a great source of energy production because of its ability to enhance the thyroid and metabolism, which drives energy. Many people are so iodine deficient that when they start supplementing it, they notice a difference in energy and mental clarity within a few days. Generally speaking, it takes around three to six weeks for noticeable changes.
The Best Time to Take a Supplement - Does the time of day you take the supplement make a difference?
I suggest to my clients that they take supplements first thing in the morning with breakfast. Some supplements contain minerals that help with energy production, so it’s great to get that boost at the beginning of your day.
What foods can inhibit supplement absorption?
It’s best to avoid taking supplements 30 minutes before or after coffee. Any drink or food containing caffeine, such as coffee, tea, chocolate and some fizzy drinks can inhibit the absorption of vitamins and minerals such as calcium, iron, magnesium and B vitamins and increase their excretion from the body.
What foods can help supplement absorption?
It’s definitely important to take care of your gut as having healthy microbiome helps you absorb your minerals with ease. It may be beneficial to take a daily probiotic, practice stress reduction and increase your intake of fibre, nuts, seeds, and greens, too. I also recommend reducing your intake of gluten, refined carbohydrates and refined sugar and ensuring your stomach is acidic enough by adding lemon or apple cider vinegar to water.
If you would like further information or you would like to talk to me about how to get the best nutrients, click here to arrange a free telephone consultation.
7 September 2020
My promise
My knowledge and expertise will guide and help you reach and maintain your goals.
I guarantee professional, discrete handling of all your nutritional and lifestyle needs. I will always be available to you to help you reach your desired goal. I do this, because your health, your wellbeing, your happiness is my highest priority.