Fat Flush Food List

Fat flushing foods are meant to help you lose weight, purify and cleanse, says nutritionist Ann Louise Gittleman, author of "Fat Flush for Life," and "The Fat Flush Foods." The idea is to purge toxin-laden fluids along with fat from your body. Gittleman says this makes you look and feel younger and helps improve your energy, reduce appearance of cellulite and boost overall health. Many foods are on Gittleman's fat flush list. Some of them are especially good for fall. Consult a medical care provider before trying a new eating plan.

Fruits

Fat flushing fruits that are good for fall include apples, peaches, pears, oranges, berries, nectarines, cherries, plums, grapefruits, lemons and limes. Gittleman says these are low-glycemic fruits that are best eaten fresh. These fruits are high in potassium, vitamin C and natural enzymes, says Gittleman. If you want to get creative with your fruits, the Mayo Clinic suggests cutting some up and placing them on a skewer to create fruit kabobs, enjoying strawberries on your romaine salad or making "fruity pops" by blending a mix of fruits with some low-fat yogurt and freezing them for three hours.

Herbs and Spices

Utilize certain fat-flushing seasonings, herbs and spices in the fall. These include anise, dill, apple cider vinegar, dried mustard, bay leaves, fennel, cayenne, garlic, chives, ginger, cinnamon, onion powder, cloves, parsley, cilantro, turmeric, coriander, wasabi, cream of tartar and cumin. Gittleman recommends taking in ¼ to ½ teaspoon of such seasonings, herbs and spices three to five times per week.

Veggies

Consume five or more servings of fat-flushing vegetables daily. Those on Gittleman's list include artichokes, daikon, snow peas, arugula, dandelion greens, spaghetti squash, asparagus, eggplant, spinach, bamboo shoots, escarole, sprouts, bell peppers, green beans, sugar snap peas, bok choy, jalapenos, tomatillos and tomatoes, broccoli, jicama, water chestnut, Brussels sprouts, kale, yellow squash, cabbage, lettuce, zucchini, cauliflower, mushrooms, celery, mustard greens, okra, chard, onions, chives, radicchio, radishes, collard greens, cucumbers and shallots. Fresh veggies are best, but frozen vegetables without added salt or other ingredients are acceptable as well, says Gittleman. Veggies are nutritional powerhouses that can be a good foundation for a healthy eating plan, say the experts at the Mayo Clinic.

Flax

Use high-lignan flaxseed oil, Gittleman recommends, because it's a natural anti-inflammatory that will help keep your blood sugar levels even and balance your hormones, inhibit weight gain, and provide satiety. It's also a source of omega-3 fatty acids. Gittleman recommends 2 tbsp. daily, and cautions you not to heat this oil because heating diminishes its benefits. According to University of Maryland Medical Center, this oil has the essential fatty acid alpha-linolenic acid, or ALA. Consuming a diet that's high in veggies, fruits, nuts or legumes, whole grains and ALA-rich foods can substantially cut recurrence of heart disease, advise the experts at UMMC.

Chia

Chia seeds are a great fat flusher and are easy to add to a variety of dishes, says Gittleman. Consume 2 to 3 tbsp. daily. Sprinkle them on your veggies or add them to dressings, frappes, stews and soups. Chia is a good source of omega-3 fatty acids. In fact, it's an even better source than flax seeds, says Dr. Andrew Weil, medical director at the Arizona Center for Integrative Medicine at the University of Arizona. These little seeds also are high in fiber and provide calcium, magnesium, niacin, phosphorus, manganese, zinc, copper, molybdenum and iron.