Detox Routine — Ayurvedic 7–14 Day Cleanse Plan

If you want a gentle, effective Detox Routine based on Ayurveda, this guide gives a practical plan you can use at home. The routine combines daily habits, simple herbs and one-week resets that support digestion (agni), remove ama (toxins), and restore energy. Use it sensibly and get personalised guidance when needed.

The problem

Many people feel sluggish, bloated or low on energy because digestion is weak and ama has accumulated. The immediate problem: poor digestion, irregular bowel movements and low energy. The deeper problem — from an Ayurvedic view — is imbalanced agni, disrupted daily rhythm and improper food choices. A structured Detox Routine clears digestive toxins, improves nutrient absorption and resets metabolism so lasting benefits follow.

How to use this Detox Routine

Start with the daily steps for 7–14 days. If you have chronic illness, are pregnant, breastfeeding, on medications, or have major health concerns, consult a practitioner before beginning. Small, consistent changes matter more than extreme cleanses.

Core 10-step Ayurvedic Detox Routine (daily + weekly practices)

1) Morning warm water — the simplest detox step

Why: Stimulates bowel movements and flushes overnight toxins.
How: Drink 1–2 glasses of warm water on waking. Wait 15–20 minutes before breakfast.

2) Tongue scraping & oil pulling — oral detox basics

Why: Removes oral ama and reduces microbial load.
How: Scrape tongue once after warm water; optionally do oil pulling with 1 tbsp sesame or coconut oil for 5–10 minutes, then spit and rinse.

3) Gentle Abhyanga (self-oil massage) 2–3× weekly

Why: Improves circulation, calms the nervous system and mobilises toxins towards the gut for elimination.
How: Use warm sesame or almond oil for a 5–10 minute body massage, then shower.

4) Light, warm, cooked meals — support your agni

Why: Strong digestion prevents new ama formation.
How: Eat warm, easily digestible meals; favour kichari, soups, steamed vegetables and small portions. Use digestive spices: cumin, coriander, fennel, ginger.

5) Triphala at night — gentle bowel support

Why: Triphala balances elimination and is a classical, safe cleansing aid.
How: 1 tsp Triphala powder in warm water at bedtime or use tablets per label for 7–14 days (consult if on meds).

6) Short fasting or Kitchari day (weekly reset)

Why: Gives the digestive system a rest and supports detoxification.
How: Once weekly have a kitchari (mung dal + rice + spices) day or a light mono-meal day with warm soups. Avoid heavy, fried or refrigerated foods during the detox.

7) Pranayama & light yoga daily — move toxins out

Why: Breathwork reduces stress hormones and yoga improves lymphatic flow.
How: 10 minutes of Anulom Vilom or Bhastrika and gentle asanas (twists, forward bends) each morning.

8) Hydration & herbal teas — support cleansing gently

Why: Fluids help kidneys flush metabolites; herbs support liver and digestion.
How: Sip warm water, tulsi or ginger-tulsi tea through the day. Avoid iced drinks and excess caffeine.

9) Avoid processed foods, sugar & alcohol during the routine

Why: These foods generate ama and blunt results.
How: Choose whole, warm, cooked foods and cut sweets, fried snacks and alcohol for the duration.

10) Sleep, routine & stress reduction — daily rhythms matter

Why: Regular sleep and low stress improve detox pathways and hormone balance.
How: Sleep 7–8 hours, wake at a consistent time and include short relaxation in the evening.

Weekly progression (7–14 day Detox Routine plan)

Days 1–3: Warm water, tongue scraping, light meals, 10 min walk, 5 min pranayama.
Days 4–6: Add Abhyanga (alternate days), Triphala at night, and a kitchari day on day 5.
Day 7: Gentle fasting/kitchari, review how you feel; resume normal but mindful diet.
Repeat for a second week if comfortable, or transition to maintenance habits.

Foods & herbs to include in your Detox Routine

Warming spices: ginger, black pepper, cumin, hing.
Digestive & liver-support herbs: tulsi, giloy (under guidance), coriander, turmeric.
Rasayanas after detox: Chyawanprash in small amounts to rebuild ojas.
Fibre & fluids: steamed vegetables, whole grains, warm water, but increase fibre gradually.

Safety notes & who should not do aggressive detoxing

Pregnant or breastfeeding women should avoid fasting and strong cleanses.
People on blood thinners, diabetes medicines, immunosuppressants or with chronic kidney/liver disease must consult a doctor first.
Avoid strong laxatives or prolonged juice-only cleanses without supervision.
If you feel faint, dizzy, have severe pain, or experience alarming symptoms — stop and seek medical care.

When to get an Ayurvedic consultation

If you have chronic digestive problems, autoimmune disease, hormonal issues, or want a customised Detox Routine (herbal dosing, Panchakarma options, and lab-guided steps), get a consultation from Vedic Upchar:
👉 https://vedicupchar.com/doctor-consultation
A practitioner will tailor the detox to your constitution, current medicines and goals for safe, lasting benefit.