Cleanse or Clog? A Simple Model for Digestive Health

Over the years, I’ve developed a simple yet powerful model to explain the best way to eat to support your digestive system. It’s a concept born out of necessity—after years of hearing the same question from clients: “What can I eat?”

The answer is simpler than you might think. At the end of the day, it all boils down to one question:

“Is this food cleansing me or clogging me?”

The Cleanse or Clog Framework

Every time you eat, the food you choose is doing one of two things: it’s either cleansing your digestive system or clogging it. Understanding this distinction is key to improving digestion, energy, and overall well-being.

Cleansing Foods
Cleansing foods are rich in water and fiber—exactly what your digestive system needs to stay hydrated, move waste along, and function efficiently. These include:

• Raw fruits
• Vegetables (especially root vegetables)
• Leafy greens

Clogging Foods
Clogging foods are heavier, denser, and more difficult for the digestive system to process. These include:

• Animal proteins (yes, all of them—meat, eggs, dairy, protein powders)
• Grains (rice, oats, wheat, barley, millet, etc.)
• Nuts, seeds, and legumes

Visualizing Your Digestive System

Think of your digestive system as one long tube. When you eat, everything you consume needs to move through that tube. If your diet alternates too often between cleansing and clogging foods, that tube becomes blocked or sluggish.

To prevent this, your meals should be composed primarily of cleansing foods— 70–80% of your plate should be fruits, vegetables, and greens. The remaining 20–30% can include clogging foods, but they’ll be much easier to process when balanced with the cleansing foods.

The Key to Digestive Harmony

When you consistently bring more cleansing foods into your diet, you help your digestive system work more efficiently. These high-water, high-fiber foods act as a broom, sweeping everything else through the system.

So, before your next meal, pause and ask yourself:
“Is this food cleansing me or clogging me?”

Your digestive health—and your overall well-being—will thank you.