The Week-Long Brown Rice Cleanse for A Natural Detox and Reset

I love food. I love wine. I love chocolate. I love tequila. I love cookies. Are we soulmates yet?

This past holiday season, though, I lost some boundaries in a way that left me deeply exhausted. Drinking alcohol most nights, a couple of delicious salted caramels or cookies after dinner, and too many protein bars inhaled instead of real meals—it all added up. My head was cloudy, my workouts felt sluggish, and my emotional state? Fragile and way too vulnerable.

I knew I needed to push the reset button. But I hate fasting. I’ve done juice fasts and the Master Cleanse spicy lemonade thing, and both left me weaker than a premature kitten. I wanted a cleanse—as if I could take a little toothbrush and lemon juice into my body and scrub my cells clean until they sparkled. I wanted to eliminate “toxins” (yes, I know it’s an overused word), renew my energy, and create space in my brain, body, and spirit.

What Is a Brown Rice Cleanse?

My chiropractor mentioned a brown rice detox, and I was immediately intrigued because it involved eating! I wanted to nourish my body, not punish it. I needed enough calories to parent, run my company, and move my body daily to stay sane. I needed cellular healing, not deprivation.

The idea of a brown rice cleanse comes from Ayurvedic and macrobiotic traditions. Brown rice is a nutrient-rich, grounding, warming whole grain—perfect for winter. It’s rich in B-vitamins, iron, and magnesium, and serves as a steady caloric base while allowing the body to detox naturally. The week-long plan is restrictive, yes, but it also includes fruits, vegetables, nuts, seeds, and herbs, so you can create meals that actually taste amazing.

I reviewed several online protocols and created a vegetarian-friendly version that wasn’t extreme. I also added eggs and wild-caught fish to the list for those who include them in their diets. My goal was purification—not weight loss—although both my husband and I did lose a few pounds.

What to Eat During a Brown Rice Cleanse

  • Soaked, cooked brown rice (up to 3–4 cups daily)
  • Vegetables (except mushrooms and corn), steamed, baked, or raw
  • Raw fruit (except oranges and bananas)
  • Green or herbal tea
  • Homemade almond milk
  • Honey (up to 3 teaspoons/day)
  • Sprouted organic tofu
  • Organic, local eggs
  • Wild-caught fish
  • Fresh herbs and spices
  • Cayenne pepper
  • Bragg Liquid Aminos
  • Extra virgin olive oil
  • Gomasio
  • Sea salt

What to Avoid During a Brown Rice Cleanse

  • Bread and dairy
  • Coffee and alcohol
  • Sugar
  • Dried fruit
  • Processed or packaged foods
  • Supplements (if possible)
  • Over-the-counter meds or sleep aids

Brown Rice Cleanse Dos and Don’ts

Do:

  • Start every morning with warm lemon water (½ lemon, 12 oz boiling water, plus cool water to drink).
  • Chew your food more thoroughly—twice as much as usual.
  • Allow green tea if you need caffeine.
  • Go to bed as soon as your body feels ready.
  • Move your body gently: yoga, walking, light exercise.
  • Continue prescription medications unless advised otherwise.

Don't:

  • Take unnecessary supplements or sleep aids.
  • Drink liquids with meals (they dilute digestive enzymes).
  • Stress yourself out—more on that below.

The Osmia 7-Day Brown Rice Cleanse Planhttps://cdn.shopify.com/s/files/1/0447/3157/files/brown_rice_2

The Day Before

Soak 2 cups of long grain brown rice (I like brown basmati) in 4 cups of water. This helps neutralize phytic acid and rinse away contaminants like arsenic. Do your grocery run so you’re stocked and ready.

The Night Before

Have a giant salad for dinner to get things moving in your GI tract.

The First Morning

Start with your lemon water, then rinse and cook your soaked rice in plenty of water, like pasta. When tender, rinse again, drain, and fluff. This batch will serve you for the next day or two—store it in the fridge, and let it come to room temp before eating.

What to Expect During the Cleanse

Plan for 4–5 small meals a day. I started each morning with rice cereal, then had multiple servings of ginger-cilantro rice through the day. Snacks included raw almonds, green juice, apple with almond butter, or carrot sticks with tahini. Hydration is key—aim to drink lots of water and sip warm water between meals to aid absorption and elimination.

At night, I treated myself to a golden latte and took a bath. A hot soak is a powerful tool for detox—it increases circulation, supports filtration, and offers a chance to relax your mind and muscles while your body is clearing itself internally.

What I Learned from the Brown Rice Cleanse

I eat more sugar than I realize.
Even when I’m avoiding sweets, hidden sugars sneak in through smoothies, oat milk, protein powders, and granola. Sugar is sneaky and addictive, and retraining your taste buds is no joke—but it’s worth it.

The detox headache is real.
I was skeptical, but on day three I got my first migraine in years. It wasn’t dehydration or lack of calories. It passed, but made me respect the internal shifts happening during the cleanse.

I don’t chew my food.
Without wine or water to wash things down, I was forced to chew, which I realized was not the normal routine for me. Once I gave in to my fate as a ruminating mammal, I enjoyed the food more and had less GI distress.

I don’t sleep enough.
During the cleanse, I let myself go to bed early—like, really early. My body drank it up like medicine.

Moderation is not my nature.
I tend to go all in—on workouts, wine, or wellness. But this cleanse taught me that guidelines are gentler and more effective than rigid rules. It turns out I can have a drink or take a rest day without drinking alcohol every night or falling off my fitness routine.

Is a Brown Rice Cleanse Right for You?

If you're feeling foggy, sluggish, or out of sync, this cleanse might be a great reset. It’s not about perfection or punishment—it’s about supporting your body with simple, nourishing food and giving your nervous system a break.

With love and sparkly-clean cells,

"heart with signature Sarah"

 

The Osmia Brown Rice Cleanse Recipes

Osmia 7-Day Cellular Cleanse

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OUR WELLNESS + SKINCARE EXPERT

Sarah Villafranco, MD

Dr. Sarah Villafranco attended Georgetown University Medical School, and went on to complete her residency in emergency medicine at George Washington University. She moved to Colorado, where she practiced as a board-certified emergency medicine physician at Aspen Valley Hospital, Snowmass Clinic, and Valley View Hospital in Glenwood Springs, CO. After losing her mother to pancreatic cancer, she took a local soap making class, and fell in love with the chemistry and artistry of making soap. Sarah went into research mode and was alarmed to learn how many potentially harmful ingredients were in most skincare products on the market. She knew she could make better, safer products that were as effective (if not more so) than conventional products. After a few years of research and development, Sarah stepped away from the emergency room to launch Osmia Skincare in April of 2012. She remains a licensed physician in Colorado, and now helps people find healthier, happier skin as CEO of the brand.