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Your free 5-day wholefood cleanse – and it’s nutritionist-approved!

Jessica Sepel
Jessica Sepel sitting in bed drinking a cup of coffee

Nutritionist's free 5-day cleanse. Kick-start your new year!

Jessica Sepel sitting in bed drinking a cup of coffee

Summer is the perfect time to cleanse your body – to eat cleaner, get active and start your system! Many of us may get tempted by the crazy liquid diets/fasts at the start of the year. Unfortunately, the results from these fads/extremes are very short lived.

I have found cleansing with food to be effective and the results are sustainable.

This is my easy Five-day Cleanse that I like to do a few times each year – the results can be amazing. I’m talking glowing skin, a cleansed liver, restored energy, deeper sleep and weight balance. It also just helps us get back on track and feel good about ourselves. Many of us drink too much alcohol and caffeine which can often make us feel pretty tired and bloated.

This simple cleanse can restore your energy and vitality. It’s a total body renew – perfect for giving your body some extra TLC in the summer months!

Step 1: Cut out the Nasties

You will need to cut out the following for the next five days:

  • Caffeine

  • Alcohol

  • Cow’s Dairy and Soy

  • Refined sugar and sweeteners

  • Wheat and Gluten

  • Red meat (for now!)

  • Bad fats - trans fats found in vegetable oils as well as processed and deep-fried foods

Instead, opt for seasonal veggies (lots of leafy greens), fresh fruit (berries and green apples are best), gluten-free grains (like quinoa, brown rice, buckwheat), nuts & seeds, high quality fish, organic eggs, chicken and coconut oil or extra-virgin olive oil in your cooking.

Close up of a colourful salad

Step 2: Lifestyle tips and tricks

  • Sweat! Get your blood and lymphatic system flowing to accelerate the release of toxins. Try and exercise for at least 30 minutes each day.

  • Aim to drink two to three litres of filtered water a day to help your kidneys flush out toxins. Herbal teas are also great for increasing fluid intake and cleansing.

  • Use herbs and spices to add flavour without extra oils or fats – my faves are turmeric, cinnamon, nutmeg and cayenne pepper.

  • Commit to eight hours of sleep – it allows our bodies to heal and regenerate new cells – so important when you’re cleansing!

  • Care for your emotional self. When we cleanse, our bodies flush out toxins and sometimes this can cause certain emotions to rise – we feel more sensitive, maybe a little more vulnerable so make sure you set aside time for you.

Step 3: Cleanse your environment

Once you’ve started cleansing internally, it’s time to look at the outside factors contributing to the toxin build-up and remove those too:

  • Be mindful of what you are breathing in. Make a point of looking at the contents of your cleaning products – switch to natural-based detergents where possible.

  • Buy organic whenever possible. Wash or peel fruit and veggies to remove pesticides otherwise.

  • Invest in a good quality water filter and use a stainless steel bottle instead of plastic.

  • Choose cosmetics wisely – try switching to natural skin and hair products or even make your own.

I don't believe in juice diets fasts & liquid fasts. We can effectively cleanse with wholefoods!

Post-cleanse tips

After the cleanse, you should be feeling lighter and more energetic. Let’s keep those good vibes going by giving your body even more love.

Do any or all of these things:

  • Take an Epsom salt bath three times a week.

  • Jump into the ocean whenever you can.

  • Deep belly breathe every day.

  • Get into a sauna or steam room whenever you can.

  • Treat yourself to a lymphatic or Thai massage.

  • Challenge yourself to avoiding alcohol for up to a month. Hello, clean liver and gut!

  • Cleanse your environment – tips above

  • Schedule in the Five-Day Cleanse for next month. Diarise it so you know it’s coming (and dare I say it, look forward to it!).

Cleanse shopping list

Pantry Staples:

  • Herbal teas - Dandelion root, chamomile, lemon and ginger, green tea, rooibos chai tea (caffeine free version)

  • Lemons/Limes

  • Salt - Himalayan/Celtic sea salt

  • Fresh ginger

  • Garlic

  • Peppercorns - ground pepper

  • Fresh/dried herbs- parsley, mint, basil, rosemary

  • Spices - turmeric, cayenne pepper, cinnamon, spice mix e.g.: Moroccan spice - spice mixes are great to season protein sources

  • Organic and clean sources of protein - chicken, eggs, wild caught fish

  • Ground Flaxseed/LSA mix

  • Pysllium husk

  • Chia seeds

  • Almond meal/coconut flour for baking/cooking

  • Extra virgin coconut oil and olive oil

  • Rolled oats (organic preferably) or gluten free oats

  • Miso paste - to make your own miso soup or to use as a marinade

Veggies:

  • Brassica - kale, cauliflower, broccoli, cabbage

  • Zucchini

  • Carrots

  • Lettuce

  • Lemons/limes

  • Avocado

  • Celery

  • Cucumber

  • Dark leafy greens - spinach, silverbeet, kale

  • Bitter greens - rocket/arugula, endives, radicchio and dandelion greens

Fruit: (low sugar versions)

  • All berries, fresh or frozen

  • Grapefruit

  • Coconut

  • Green apples (Granny Smith)

  • Paw paw / Papaya

Close up of blender brownies sprinkled with coconut and raspberries

Sample cleanse day

Breakfast:

  • Protein smoothie with rice/pea protein, berries, greens, stevia, cinnamon, ice and almond milk OR

  • Fresh papaya drizzled with lime and a dollop of coyo (coconut yoghurt) and sprinkled with cinnamon and homemade sugar-free granola/mixed seeds OR

  • Poached eggs with sautéed greens and avocado and a piece of gluten free toast

Snack:

  • Carrot sticks with hummus OR

  • A handful of raw nuts OR

  • A small bowl of berries OR

  • A fresh green juice (no fruit)

Lunch:

  • Salmon, avocado and quinoa salad OR

  • A brown rice bowl with pesto and a poached/boiled egg OR

  • A 7-Ingredient Rainbow Salad with grilled salmon/chicken/lentils.

Snack:

  • Celery sticks with almond butter/hummus OR

  • A handful of raw nuts OR

  • Brown rice cakes smeared with almond butter and sprinkled with cinnamon or smashed avo’ and rock salt

Dinner:

  • Grilled fish, chicken, tempeh or lentils with sautéed greens/roasted vegetables of choice + a fresh green salad drizzled with lemon juice and olive oil.

After dinner:

  • A herbal tea of choice

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Jessica Sepel smiling in front of vases of greenery

Jessica Sepel

Founder of JSHealth, author of two best-selling books and accredited nutritionist, Jessica Sepel is passionate about taking a balanced approach when it comes to food. Jess believes we need to give up diets to overhaul our relationship with food and advocates for moderation, mindfulness at meals and healthy body image.

Check out more articles by Jess, including the delicious and healthy recipes she’s created exclusively for nib.