What to Remove for a Low-Toxin Lifestyle: Food

Easy-to-Follow Lists for Every Area of Your Life

When I first began my wellness journey nearly 20 years ago, it all started with food—specifically, cutting out unnecessary ingredients lurking in everyday items. Over time, that focus expanded to the products we used in our home. The more I learned, the more changes I made. I swapped out fabrics, overhauled cookware, and revamped so many other aspects of our lives.

Let me be clear—this wasn’t an overnight transformation. It has taken almost two decades of trial, error, and learning to live as “crunchy” as possible. And even now, there are still things in my home that might not meet someone else’s idea of non-toxic living—like my couch (it’s seen things), the flooring (let’s just say it has character), the paint on the walls (it’s vintage…or old, you decide), and yes, even my teenagers! (Let’s face it, no one is perfect. Especially teenagers. It’s their job to be slightly toxic. It builds character. Or something.)

I’ve come to realize that while we can’t eliminate every toxin, we can focus on what’s within our control. I’ve let go of the stress that comes with chasing perfection and embraced the power of doing my best, where and when I can. Because let’s be real, sometimes you just need a microwave meal and that’s okay. (Don’t tell the wellness gurus I said that.)

To help you get started, I’ve compiled several lists of common toxins you can address to make meaningful shifts for your health. Take a look, find what resonates, and remember—it’s all about progress, not perfection! (Unless you’re aiming for perfect procrastination. I’ve mastered that.)

This was the first area I tackled—I dove deep to learn about toxic ingredients so I could read labels properly. The tricky part is, companies constantly change ingredient names to disguise harmful additives, so it’s an ongoing process to stay informed. It’s like a never-ending game of ingredient hide-and-seek. I stopped trusting the front of packages a long time ago; those are pure marketing gimmicks designed to lure you in and deceive you into buying. At first, your family might resist these changes (trust me, I’ve been there), but over time, they’ll come to appreciate your effort and even thank you for prioritizing their health. (Or at least stop complaining about the lack of sugary cereal. Baby steps.)

Here’s a list of toxic or harmful foods to remove from your diet to support your health and well-being:

• Processed Sugars – Refined sugar in candies, baked goods, and sodas can contribute to inflammation, gut issues, and obesity. Choose natural sweeteners like honey or maple syrup in moderation, or opt for whole fruits to satisfy sweet cravings.

• Artificial Sweeteners – Sweeteners like aspartame, sucralose, and saccharin may impact gut health and increase cravings for sweet foods. Opt for natural sweeteners or none at all.

• Trans Fats and Hydrogenated Oils – These are found in margarine, packaged snacks, and processed foods, and can raise bad cholesterol and increase heart disease risk. Instead, use healthier fats like olive oil, avocado, or coconut oil.

• Refined Grains – White bread, pasta, and pastries made with refined grains are low in fiber and nutrients. Choose whole grains like quinoa, brown rice, and oats for better nourishment.

• Artificial Colors and Dyes – Many processed foods contain artificial food coloring linked to hyperactivity and allergic reactions. Focus on whole, natural foods and color your meals with fresh, whole vegetables and fruits.

• Excessive Salt (Sodium) – Packaged and processed foods like chips, canned soups, and frozen meals are loaded with sodium, contributing to high blood pressure and kidney damage. Reduce sodium by cooking fresh and using herbs and spices for flavoring.

• Conventionally Raised Meat and Dairy – Conventionally farmed meat and dairy can contain antibiotics, hormones, and toxins. Opt for organic, pasture-raised, or grass-fed options whenever possible.

• MSG (Monosodium Glutamate) – Found in some packaged snacks, soups, and restaurant foods, MSG can trigger headaches, migraines, and allergic reactions. Look for "MSG-free" labels and choose whole, minimally processed foods.

• Non-Organic Fruits and Vegetables – Conventionally grown produce often contains pesticide residues. When possible, choose organic or locally grown produce to minimize exposure to harmful chemicals.

• Fast Food – Fast food is often high in unhealthy fats, added sugars, sodium, and low-quality ingredients, contributing to inflammation, digestive problems, and weight gain. Try preparing homemade, balanced meals instead.

• Canned Foods with BPA Lining – Many canned goods are lined with bisphenol-A (BPA), a chemical linked to hormone disruption. Choose fresh or frozen alternatives and opt for BPA-free cans.

• Processed Meats (Bacon, Sausage, Hot Dogs) – These can be high in nitrates, sodium, and unhealthy fats. Opt for fresh, unprocessed meat or healthier alternatives like nitrate-free versions or plant-based options.

• Diet Foods – Many diet products, including low-fat or sugar-free options, are filled with synthetic chemicals and processed ingredients that may negatively affect metabolism and digestion. Choose whole, nutrient-dense foods instead.

• Packaged Baked Goods – These often contain hydrogenated oils, preservatives, refined flour, and added sugars. Consider making your own baked goods using whole, natural ingredients.

• Vegetable Oils – Highly processed oils like soybean, corn, and canola oil are high in omega-6 fatty acids, which can contribute to inflammation. Swap them out for healthier fats such as olive oil, avocado oil, and coconut oil.

• Frozen and Microwaved Convenience Meals – While convenient, these meals are often packed with preservatives, artificial flavors, and unhealthy fats. When possible, create homemade meals and freeze your own portions for convenience.

• Soda and Sugary Beverages – Soda and other sugary drinks provide empty calories, leading to weight gain, insulin spikes, and energy crashes. Replace them with water, herbal teas, or naturally flavored sparkling water.

• Imitation Dairy – Some non-dairy alternatives contain added sugars, synthetic ingredients, and fillers. When choosing non-dairy options like almond milk or oat milk, look for those with minimal ingredients and no added sugars.

• Pre-Packaged Salads and Dips – While these may seem healthy, pre-packaged salads and dips often contain artificial preservatives, added sugars, or unhealthy dressings. Make fresh salads and dips at home with clean ingredients.

• Store-Bought Smoothies or Juice Blends – These often have added sugars and lack the full nutritional value of whole fruits. Opt for smoothies made with whole fruits and vegetables without added sugars or juices from your own juicer.

To improve your overall health, focus on whole, minimally processed foods rich in nutrients, vitamins, and healthy fats. Eliminating toxic, processed items allows your body to function better, improves your energy, and enhances your overall well-being. (And might even help you fit into those skinny jeans again. Maybe.)

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