General Disclaimer: The information provided here is based on the experiences and research of JC. It is for educational purposes only and is not medical advice. JC is not a licensed medical practitioner or dietitian. Always consult a healthcare professional before starting any diet or exercise plan.
mucusless diet healing system
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What is the mucusless diet healing system?
The Mucusless Diet Healing System (MDHS) is the work of the naturopath and healer, Professor Arnold Ehret.Ehret came to the conclusion that all human illness is caused by obstruction — a buildup of mucus, acids, drugs, and other waste inside the body.Unlike mainstream diets that only focus on “food list” that allow or prohibit certain foods, the MDHS is a healing system centered on rationally eliminating waste.This is mainly done through a gradual change of diet, by using less harmful foods to transition away from the most harmful foods, and short or long periods of fasting.As the body clears out accumulated waste, cravings naturally fade, energy increases, and a regeneration of the body begins.This system has transformed the lives of thousands of people, myself included. That’s why I’ve made it my mission to share Ehret’s work.Learn more about the MDHS below!
living examples
Explore the origin stories of the practitioners who started a culture.
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This information is not a replacement for the full text of the MDHS, but it will help explain key concepts.Pair this information with Prof. Spira’s revised edition of the MDHS.His annotations make the concepts taught in the MDHS easier to understand.
frequently asked questions
Section 1: Transition Diet & Elimination
1. What is Ehret’s “Transition Diet”?2. How much food am I supposed to eat?3. Why am I craving so much pus- and mucus-forming food?4. Why does Ehret emphasize going slow in the beginning?5. Why is the focus on elimination and not nutrition?
Section 2: Key Terms & Definitions
1. What is "mucus"?2. What is "pus"?3. What is "mucus-lean"?4. What is an "elimination"?
Section 3: What Foods to Use & Avoid
1. What foods are "mucusless" or "mucus-free"?2. What is foods are "mucus-forming"?3. What foods can I eat?4. Why are some starchy vegetables considered mucusless when baked?
Section 4: Core Principles in Practice
1. What roles do fruits, vegetables, and mucus-forming foods play in the elimination process?2. Why avoid daily smoothies?
Still confused?
What is Ehret’s “Transition Diet”?
The Transition Diet is the practical bridge between the diet you eat now and the mucusless diet.It is method-based, dynamic, and flexible—designed to make the process sustainable. Its core principle is slow, gradual change, which prevents unnecessary suffering and makes long-term success possible.
How to Practice It
"Know Your Body to Know Your Menus → shows how to tailor your transition to your body type.
"Transition Diet Mechanics" → covers combining and timing rules.
"Addiction & Relapse" → prepares you for the mental battles of this path, shows how to recognize triggers, learn from setbacks, and use relapse as a stepping stone rather than a stopping point.
A key tool is the mucus-lean meal—a combination of vegetables with less harmful mucus-forming foods.These meals slow elimination, reduce cravings, and help you feel stable physically, mentally, and emotionally. (See Transition Diet Mechanics and FAQ Section 3: What Foods to Use & Avoid for details.)Tip: Don’t try to go mucus-free overnight. Instead, spend a few days each week eating mucus-lean meals.When cravings for meat, dairy, fish, or eggs strike, you will be better prepared to deal with themCravings are not a weakness—they are a natural part of elimination as old waste and addictions surface.The Transition Diet helps you manage cravings through the ladder principle: always know the “next step up” from what you crave.
examples
Craving meat → start with vegan mock meats → then walnut meat or mushrooms → then seasoned baked vegetables.
Craving cheese, chips, or sweets → use cleaner transitional options until cravings fade.
The key is to satisfy the craving safely and keep moving in the right direction.Mucus-lean meals are not failures—they are tools that help you stay consistent. Over time, your tolerance for heavy mucus-forming foods naturally decreases, cravings lose their power, and what once felt difficult becomes effortless.Remember, the Transition Diet isn’t about eating perfectly. It’s about slow, steady progress in the right direction.
How much food am I supposed to eat?
The answer depends on two key factors:
Satiation — eating enough to feel fully satisfied, both physically and emotionally.
Elimination — eating enough bulk to produce a healthy bowel movement.
Both are relative and shift as your practice develops.
Long-Term Practitioner Example:
A person who has practiced the MDHS for 10 years and just finished a 3-day fruit juice fast may crave grapes. Eating 1–2 pounds of grapes could satisfy their cravings and provide the bulk needed for elimination. At this stage, cravings for pus-forming or heavily mucus-forming foods are gone, so simple mucus-free meals are deeply satisfying.
Beginner Practitioner Example:
A new practitioner, only one month in, may still crave meat. Grapes alone won’t meet that craving. In this case, they might eat a pound of grapes, wait 15 minutes, then have a large salad with cooked vegetables and a mucus-forming item such as vegan mock meat (see Transition Diet Mechanics).
The fruit, salad, and cooked vegetables provide the necessary bulk, while the vegan mock meat helps calm cravings and prevent relapse.
When do I stop eating?
The simple answer: stop when you reach satiation.Satiation means feeling fully satisfied—no longer hungry, physically at ease, and emotionally content with the meal. Eating beyond this point usually causes problems. Make it a daily practice to stop once you are satisfied—not stuffed.
Signs You’ve Overeaten
Feeling uncomfortable or bloated after a meal is a common sign of overeating.
Bloating can sometimes occur from eating mucus-forming foods, but if your food-combining and timing were correct (see Transition Diet Mechanics), persistent bloating usually indicates you ate too much.
Bloating can also be caused by fruits fermenting in old waste in the digestive tract. In the beginning, it is not uncommon to feel bloated after a fruit meal. After a few weeks or months, this experience will happen less often and with less intensity (if your mechanics are correct).
Why am I craving so much pus- and mucus-forming food?
Cravings are not random—they are part of the elimination process.When your body begins to dissolve and circulate old waste, you may suddenly feel an intense desire for the very foods that created that waste.
Ehret explains cravings this way:
Lesson 15 | Transition Diet
“During a crisis of elimination, dissolved waste, debris, mucus, and poisons are taken back into the circulation. At the same time, a strong, almost irresistible craving for the very foods that created this waste arises. Nature is eliminating the residues of these foods, and when they re-enter the bloodstream, the desire for them is naturally produced.”
When old waste is dissolved and re-enters circulation, it can trigger cravings for the very foods that created it. Someone who once loved cheese may suddenly crave cheese again, or a former meat-eater may feel they ‘need’ meat.Prof. Arnold Ehret argues these cravings are not signs of nutritional need—they are signals that your body is eliminating the residues of those foods.
How to navigate cravings:
Recognize cravings as a sign of elimination.
Use the Transition Diet to satisfy cravings safely (for example, choose a mucus-lean alternative instead of the original food).
Or do an enema, once the waste leaves your system, the craving will fade. See Special Mucus Eliminator for instructions.
Why does Ehret emphasize going slow in the beginning?
Ehret says the following about the average "healthy" person:
Lesson 3: Why the Diagnosis
“Experts in autopsy state they have found that from 60 percent to 70 percent of the colons examined have foreign matters such as worms and decades-old feces stones.The inside walls of the over-intestines are encrusted by old, hardened feces and resemble in appearance the inside of a filthy stovepipe.I had obese patients that eliminated from their body as much as 50 to 60 pounds of waste, and 10 to 15 pounds alone from the colon—mainly consisting of foreign matters, especially old, hardened, feces.The average so-called "healthy" person of today carries continually with them, since childhood, several pounds of never eliminated feces.”Prof. Spira theorizes that today’s average “healthy” person may hold 20–30 pounds of uneliminated waste in their colon. This amount is much higher than in Ehret’s time (early 1900s).If your body has 20–30 pounds of waste in the colon when starting the Transition Diet, dissolving it too fast can be harmful. It may overwhelm your body, send toxins into your bloodstream, and cause auto-intoxication. This means your body has poisoned itself with its own waste.For this reason, Ehret advised starting with raw and cooked vegetables and cooked fruits, while avoiding raw fruit for the first month.
Cooked fruits dissolve gently.Raw vegetables act like a broom, sweeping loosened waste from the intestines. Cooked fruit, as well as raw and cooked vegetables all slow down elimination.This slow approach helps the body eliminate waste safely and comfortably.The goal is not to get to the most aggressive foods as quickly as possible. It’s to eliminate waste safely and consistently.
Why is the focus on elimination and not nutrition?
Most diets and healing systems focus on what we need to add to our bodies. This includes eating to get more calories, protein, vitamins and minerals for better health.The MDHS practitioner asks, “How can I eat to remove waste at a safe and comfortable pace?” instead of “What should I eat for the best nutrition?” This shift shows a rejection of the idea that health means always adding more.The belief that humans need to eat, store, and use various forms of material matter to exist is known as the “additive principle” by practitioners of the MDHS. This belief led to the creation of modern nutrition theories and the concept of metabolism.Prof. Arnold Ehret rejects the foundation of the additive principle. He argues human life exists as a result of not building up and eliminating unnecessary matter. This process of waste elimination is done through his “Transition Diet” and rational fasting. Together, these make up his Mucusless Diet Healing System.For a deeper answer, check the full text of the Mucusless Diet Healing System. It contains lessons that break down theories about metabolism, protein, nutrition and more. Along with a new perspective on how the body works. If you want to grasp these principles, Prof. Spira’s annotated edition is essential. His clear explanations make Ehret’s teachings easier to grasp
What is “mucus”?
We're not talking about your body’s naturally occurring mucus (also known as lymph).The kind of mucus we’re concerned with is the sticky residue left behind when you eat foods your body can’t digest properly—such as mucus- and pus-forming foods.These foods putrefy in our digestive tract, where they partially decay into a mucus-like slime.Over time, waste layers build up in the intestines and tissues. This obstruction, or “constipation,” of the human pipe system is what Prof. Arnold Ehret believed to be the main cause of all human illness.
What is “pus”?
Pus is the substance that forms when dead animal flesh decomposes.When you eat animal products like meat, seafood, dairy, and eggs, they decompose into, and create, excess pus residue in the body.
What is “mucus-lean”?
Not all mucus is created the same.“Mucus-lean” refers to meals that still contain some less harmful mucus-forming foods.These meals are far less harmful than what most people eat.They help people gradually move away from pus-forming & heavily mucus-forming foods without extreme withdrawal or detox symptoms.These meals are designed to help the body break up and eliminate old waste while still being grounding and satiating.See Transition Diet Mechanics to see how to structure and eat your mucus-lean meals so you have the highest odds of securing a good bowel movement.
What is an “elimination”?
In the context of the MDHS, “elimination” means the body’s efforts to expel waste.Instead of saying, “I’m sick,” practitioners say, “I’m going through an elimination.” This means they are expelling a lot of waste and feeling various symptoms of human illness.An elimination can refer to milder processes like bowel movements, sneezing, or coughing. This term covers any action the body takes to remove waste.Arnold Ehret summed up this idea perfectly in the MDHS:
Lesson 1: General Introductory Principles
“Disease is an effort of the body to eliminate waste, mucus, and toxemias, and this system (Mucusless Diet Healing System) assists nature in the most perfect and natural way.Not the disease but the body is to be healed; it must be cleansed, freed from waste and foreign matter, from mucus and toxemias accumulated since childhood.”(Ehret, 2014, Annotated Mucusless Diet, Breathair Publishing)The process of expelling waste is the second half of the “elimination process”. The first half is the loosening or dissolving of waste materials.
We can accelerate or slow down the rate at which we loosen or dissolve waste based on how we eat. This will be explored more in the next section.The speed of waste elimination depends on how well our filtration organs work, how much our lymphatic system is moving, how clear our digestive tract and circulation pathways are, what we have been eating, and how much we have been eating.When we eat more, especially heavy foods like raw or cooked vegetables and mucus-forming items, the elimination process slows down.This happens mainly because the body uses its energy for digestion instead of elimination.
What foods are “mucusless” or “mucus-free”?
All kinds of raw and cooked fat-free fruits.All starchless vegetables.All Cooked or raw mostly green-leaf vegetables.
What foods are “mucus-forming”?
All animal/seafood products (also pus-forming).All dairy products (also pus-forming).All fats (animal fats are also pus-forming).All starches.All vegan processed foods.
What foods should I avoid?
All animal/seafood products (also pus-forming).All dairy products (also pus-forming).All animal fats (they are pus- and mucus-forming, plant based fats are only mucus-forming).Moderately mucus-forming foods can be very useful during your transition. They can satisfy cravings for pus-forming items or fill you up when lighter mucus-lean or mucusless meals fall short.This topic will be discussed more in Section 4: What roles do fruits, vegetables, and mucus-forming foods play in the elimination process?The only pus-forming food Prof. Arnold Ehret advocates using in your transition, if you are coming from an especially bad diet, is cottage cheese.Prof. Spira used it in the beginning of his practice. Here is his opinion on the subject:
Lesson 15: Transition Diet | Footnote 72
“One surprising item that Ehret suggests people use in the early stages of the transition is cottage cheese. Although it is dairy and certainly mucus forming, it eliminates relatively better than other dairy products.Yogurt also falls into this small category of transitional dairy products.This may be something to explore if you are coming from a particularly bad diet. However, it is certainly not a requirement.If you do not crave or feel the need to use cottage cheese, it is advisable not to do so—and it is certainly not something to be eaten after you have been transitioning on the diet for an extended period of time”(Spira, Annotated Mucusless Diet, Breathair Publishing, 2014)
If you crave dairy or need to use cottage cheese, here’s how Prof. Arnold Ehret suggested using it in Lessons 15, 16, and 17:
“Mix (half and half)...stewed prunes with some cottage cheese.”: To stew any fruit or vegetable: add very little water to a skillet and cook the food item on a gentle heat.
“Cottage cheese and apricot jam (half and half).”
“Cottage Cheese and Applesauce mixture (half and half). Add raisins if desired. Place on bed of lettuce and serve.”
Here is the mucus-free recipe Prof. Spira used to transition away from cottage cheese:
Lesson 17: Transition Diet—Part 3 | Footnote 89
“Cottage cheese, applesauce, chopped dates, and a little brown sugar is a similar variation (referencing the 3rd suggestion). Using baked banana instead of cottage cheese is a superior and much tastier upgrade to this recipe.
To bake a banana, cut off the tips on both ends (leave the skin on).
Place on a baking sheet and then into an oven preheated to 425 degrees F for 20 to 30 minutes.
Depending on how ripe the banana was to start with, it may take a bit less or more time to bake.
When it is done, warm banana juice will begin to leak from the two ends of the banana and the skin will be very dark.
Take it out of the oven, make a slit lengthwise across the skin, and empty the warm banana meat and juice into a bowl.
Then combine it with apple sauce and chopped dates.
This baked banana menu may easily quench cravings for sweets such as cakes or pies, and is almost mucusless.”(Spira, Annotated Mucusless Diet, Breathair Publishing, 2014)
Move away from vinegar in any form—apple cider vinegar included.Ehret suggests a switch to lemon juice as a replacement in salad dressings. Prof. Spira notes it to be a common relapse trigger that causes practitioners to crave worse foods.Vinegar decays into a “harmful acid” in the body. The role these acids play in your transition will be discussed more in Know Your Body to Know Your Menus.Transition away from coffee as well. In the beginning, coffee can be your morning drink. But, according to Ehret, “absolutely no solid food” should be mixed with it. Replace coffee with warm vegetable broth, honey lemonade, water, fresh green juice, or fruit juice instead.Prof. Spira also suggests transitioning off of coffee as soon as possible:
Lesson 16: Transition Diet—Part 2 | Footnote 81
“It is a very addictive and an acidic stimulant. The cleaner your stomach becomes, the more irritating such drinks will get…Once you are in the habit of juicing, and you experience the great taste of real juice, it will be hard to go back to coffee-like stimulants.”(Spira, Annotated Mucusless Diet, Breathair Publishing, 2014)
See Spira’s blog post linked below for more on his use of cottage cheese and baked banana surprise in his transition.
What foods can I eat?
The following food list was created by the world’s leading mucus-free expert: Professor Spira.It can be found in Lesson 14 his annotated and revised edition of the MDHS, and his blog post linked below. You can find his full website at mucusfreelife.com.This food list is not about what is “allowed” or “not allowed”.Use it to help yourself understand which foods produce mucus (mucus-forming) and which foods do not (mucus-less).The goal is to build awareness—not restriction:
Mucusless Foods
RIPE FRUIT:
- Apples
- Apricots
- Banana
- Black Cherries
- Blackberries
- Blood Orange
- Cantaloupe
- Cherries
- Grapefruit
- Grapes
- Tangelos
- Honeydew
- Lemons
- Mandarin
- Mangos
- Nectarine
- Oranges
- Peaches
- Pears
- Pineapple
- Plums
- Pomegranates
- Prunes
- Raisins
- Raspberries
- Sour Cherries
- Strawberries
- Sweet Cherries
- Tangerines
- WatermelonDRIED OR BAKED FRUITS
- Apples
- Apricots
- Bananas
- Blueberries
- Cherries
- Cranberries
- Currants
- Currants, dried
- Dates
- Dates, dried
- Figs
- Figs, dried
- Grapes/Raisins
- Kiwi
- Mango
- Peaches
- Pears
- Pineapple
- Plums/Prunes
- StrawberriesFRUIT JELLIES, SYRUPS & HONEY
- Coconut Water
- Fruit Jellies (no sugar added)
- Real Maple Syrup (100 percent, no preservatives)
- Honey (bee)GREEN LEAF VEGETABLES
- Arugula
- Bok Choi
- Cabbage
- Collard
- Dandelion Leaf
- Kale
- Leafy Herbs (Basil, Parsley, Cilantro, Rosemary, Thyme, etc.)
Lettuce (Green, Red, Romaine, Boston Bibb, Iceberg)
- Mustard
- Spinach
- Swiss chard
- Turnip WatercressRAW VEGETABLE
- Asparagus
- Black Radish, with skin
- Broccoli
- Brussels Sprouts
- Celery
- Cucumbers
- Dandelion
- Dill
- Endives
- Green Onions
- Horse Radish, with skin
- Leeks Onions
- Peppers (Green, Red, Yellow, or Orange)
- Red Beets
- Rhubarb
- Sea Vegetables
- Sprouts (Alfalfa, Brassica, Green-Leaf, Radish)
- Sugar Beets
- Tomatoes
- Young Radish
- ZucchiniBAKED VEGETABLES
- Acorn Squash (baked)
- Asparagus (baked)
- Broccoli (steamed or baked)
- Brussels Sprouts (steamed)
- Butternut Squash (baked)
- Carrots (steamed)
- Cauliflower (steamed or baked)
- Green Peas (steamed)
- Peppers (Green, Red, Yellow, or Orange)
- Pumpkins (steamed or baked)
- Spaghetti Squash (baked)
Sweet Potato (baked)
- Zucchini (steamed or baked)
Mildly/Slightly Mucus-forming Foods
STARCHY OR FATTY VEGETABLES AND FRUITS
- Artichoke
- Avocados
- Banana (unripe)
- Carrots (raw)
- Cassava
- Cauliflower
- Coconut Meat
- Corn
- Durian
- Fungus (Mushrooms)
- Green Peas
- Olives
- Parsnips
- Plantains
- Pumpkins
-Raw or Baked White Potatoes
- Raw Squashes (Winter, Acorn, Butternut, etc.)
- Raw Sweet Potatoes
- Rutabaga
- TurnipNUTS AND SEEDS
- Nuts (all kinds; Acorns, Almonds, Brazil Nuts, Cashews, Chestnuts, Hazelnuts, Peanuts, Pecans, Pistachios, Walnuts, etc.)- Seeds (all kinds; Sunflower, Pumpkin, Hemp, Sesame, etc.)OILS
- Oil (all kinds; Avocado, Chia Seed, Coconut, Corn, Cotton Seed, Flax Seed, Grape Seed, Hemp Seed, Nut, Olive, Palm, Peanut, Quinoa, Rapeseed (including Canola), Safflower, Soybean, etc.)
Moderately Mucus-forming Foods
CEREALS
- Barley Breads (all kinds; Barley, Black, Rye, White, Graham, Pumpernickel, Zwieback, etc.)
Cereal grains (all kinds; Maize, Farina, Kamut, Millet, Oats, Spelt, White or Brown Rice, Whole or Refined Wheat, etc.)
- Cornmeal
- Pastas (egg-free)
- Pseudocereals (all kinds; Amaranth, Buckwheat, Chia, Cockscomb, Kañiwa, Quinoa, etc.)BEANS
- Beans (all kinds and forms; Black Beans, Pinto Beans, Lentils, Soy Beans, Split Peas, String (Green) Beans, Edamame, Chickpeas/Garbanzo Beans, etc.)VEGETARIAN- AND VEGAN-PROCESSED FOODS
- Chips (Corn, Potato, Plantain, etc.)
- Frozen Vegan Breakfast Foods (Waffles, etc.)
- Hummus (Processed chickpeas)
- Lab-grown Animal Tissue
- Margarine
- Nutritional Yeast
- Pasteurized 100% Fruit Juice (potentially acid-forming)
- Plant Milks (Grains, Nuts, Seeds, and Legumes including Soy, Rice, etc.)
- Plant-based butters (Nuts, Seeds, and Legumes including Soy, Peanut, etc.)
- Plant-based Creamers
- Soy Lecithin (food additive)
- Tempeh
- Texturized Vegetable Protein (“mock” meats including soy, etc.)
- Tofu
- Vegan Baked Goods
- Vegan Confections (all kinds; Chocolates, Ice Cream, etc.)
- Vegan Cheese Substitutes
- Vegan Mayonnaise
- Vegan Whipped Cream
- Yogurts (Plant-based)
Use these guidelines to help you categorize any food not listed here:
Mucus-free/mucusless foods are plant based and are starch & fat-free.
Mucus-forming foods contain one or both: starch, plant-based fats.
Pus-forming foods are any and all “food” products derived from an animal—meat, dairy, eggs, seafood, etc.
Moderately mucus-forming foods can be useful during your transition. They can satisfy cravings for pus-forming items or fill you up when lighter mucus-lean or mucusless meals fall short.This topic will be discussed more in Section 4: What roles do fruits, vegetables, and mucus-forming foods play in the elimination process?
Why are some starchy vegetables considered mucusless when baked?
You might have noticed that sweet potatoes, carrots, green peas and other vegetables are classified as mucusless, even though they contain starch. Starch is known to form mucus.Prof. Arnold Ehret explains that when you bake, steam, or slowly stew starchy vegetables, their starches change into simple sugars. This process makes them less mucus-forming:
Lesson 16: Transition Diet—Part 2
”If cabbage, carrots, turnips, beets, cauliflower, onions, etc., are slowly stewed in very little water, or best, if carefully baked, they become sweeter, which proves that the carbohydrates (starch) are developed into grape sugar…this is in fact an improvement and not a waste.”(Ehret, 2014, Annotated Mucusless Diet, Breathair Publishing)
Note: If you are curious about why the development of starch into “grape sugar” is an improvement, you will find your answer in Lesson 9: The New Physiology—Part 4.
This same principle applies to starchy foods used in the transition, like bread. Ehret often suggested using well-toasted 100% whole wheat bread as the “mucus” in your mucus-lean meal. But why whole wheat instead of white bread?
Lesson 12: Confusion in Dietetics—Part 2
“White flour makes good paste, graham, or whole wheat flour does not.”(Ehret, 2014, Annotated Mucusless Diet, Breathair Publishing)
The easier it is to make a paste with a starchy/fatty item, the more constipating and mucus-forming that item is going to be.Toasting a slice of 100% whole wheat bread makes it less paste-forming than when it's uncooked—making it a better option for your transition.“...starchy foods can be made less harmful by destroying or neutralizing, more or less, the sticky properties of the pasty starch. The more the potato is baked, the better. Toast well done is best.”(Ehret, 2014, Annotated Mucusless Diet, Breathair Publishing)Review Transition Diet Mechanics to see how to combine raw and cooked mucus-free and mucus-lean foods in a way that supports elimination, satisfies your taste buds, and helps you stay on track.
What roles do fruits, vegetables, and mucus-forming foods play in the elimination process?
Professor Spira gives a simple answer in his book Spira Speaks: Dialogs and Essays on the Mucusless Diet Healing System:“In practice, fruit and water act as solvents, while vegetables act as an intestinal ‘broom’ to help wipe out what has been loosened.”(Spira, 2014, Spira Speaks, Breathair Publishing)In other words, fruit loosens and dissolves waste, vegetables help sweep them out.But Prof. Arnold Ehret points out that the elimination process can be too intense if not managed well, especially at the start of our transition:
Fruit & Fruit Juice: The Dissolver | Lesson 16: Transition Diet—Part 2
“Fruit acid dissolves waste and forms gases; fruit sugar ferments in the waste and stirs it up, also forming gases. Both eliminate and for this reason it can become harmful if they work too intensively.”Ehret advises beginners to use stewed fruits or a mix of raw and cooked fruits. For example, a half-and-half blend of grated apple and applesauce works well. This approach helps slow the elimination process and prevents discomfort.
Vegetables: The Broom | Lesson 12: Confusion in Dietetics—Part 2
“The entire benefit from...the rough fiber of uncooked vegetables which relieves constipation and acts as an ideal ‘mucus broom’ in the intestines.”Raw vegetables act like a natural broom in the digestive tract. Their rough fiber sweeps out loosened waste. Both raw and cooked vegetables slow the elimination process.
Green Juices: Acid Neutralizers | Footnote 24: Prof. Spira’s Annotated MDHS
“By ‘lime-poor’ Ehret is referring to foods that lack minerals. Consider the concept of "lime rich" soil which is highly alkaline and may be used to neutralize acidity. From Ehret's perspective, the importance of mineral-rich foods is their cleansing properties.”In Know Your Body To Know Your Menus we explore the concept of “harmful acids” from pus-forming foods. If you are switching from a diet high in animal products, green juices are key. They are rich in alkaline minerals, which help neutralize acids and make the transition easier.Fruit is also rich in these alkaline minerals, but it also has fruit acid. This acid can work against us when we try to neutralize harmful acids in the body.
Mucus: Satiation & Cravings
Mild to moderately mucus-forming foods slow elimination and help with cravings during the transition. But if eaten in poor combinations or at the wrong times, they can cause constipation. This may lead to a buildup of mucus in the digestive tract.Proper timing and combinations will be taught in Transition Diet Mechanics to prevent this issue.
Why avoid daily smoothies?
Prof. Spira does not recommend the regular use of smoothies. His reasoning stems from the principle reason Ehret does not recommend the regular use of soups:
Lesson 15: Transition DIet
“Soups should be avoided with meals, as the more liquid taken, the more difficult for proper digestion.”(Ehret, 2014, Annotated MDHS, Breathair Publishing)
Often time practitioners experience slowed digestion or even constipation if they regularly consume smoothies.Prof. Spira suggests fresh pressed fruit juice and green juice over fruit or vegetable smoothies. They eliminate better and are more effective at dissolving and neutralizing waste.You can still enjoy a smoothie or soup every now and then. The suggestion is to not make it a daily habit.
The "why"
Ehret’s formula for health is simple:Vitality = Power – ObstructionVitality = The body’s ability to do work—move, heal, organs & glands function as they’re supposed to, etc.Power = According to Ehret, the body's power isn’t derived from food. Instead, it comes from breath.Oxygen, air pressure, and the natural elasticity of our tissues turn the body into a perpetual motion "air-gas engine".This power is inexhaustible and universal, fueling circulation, healing, and all bodily functions.Obstruction—waste, mucus, acids—is the only limiting variable.To learn more review Lesson 5 in your copy of the MDHS.Obstruction = Uneliminated foreign matter that clogs the human pipe system (e.g., drugs, residues from meat, dairy, grains, starches, acids, and other waste matter).The “Transition Diet" is designed to remove waste/obstruction gradually and safely.
The "how"
Prof. Arnold Ehret’s “Transition Diet” is an organized way of eating that allows for the gradual change of one’s diet.This system uses mucusless foods and less harmful mucus-forming foods to help people move away from the most harmful pus- and mucus-forming foods.In Transition Diet Mechanics we will explore the best practices of the Transition Diet.See Section 1: Transition Diet & Elimination of the FAQ for more details.
key terms
Mucus: The sticky residue left behind by undigested starches, fats and animal products. Not to be confused with your body’s naturally occurring mucus (also known as lymph).Pus: A highly toxic substance that is formed by decomposing animal products—meat, dairy, eggs, seafood. All pus-forming foods are also mucus-forming.Mucus-Lean: Transitional meals that combine vegetables with less harmful mucus-formers (like starches or plant-based fats). These help slow elimination, reduce cravings, and keep you grounded.Elimination: Your body’s efforts to expel loosened or dissolved waste. Cold and flu symptoms, coughing, headaches, and runny noses are not viewed as a “sickness” in this system. Instead they are viewed as “elimination” symptoms. Bowel movements and urination are considered as eliminations.See Section 2: Key Terms & Definitions of the FAQ for more details.
food categories simplified
Instead of memorizing endless lists, use this simple framework:
Mucus-Free/Mucusless (Ideal Foods)
Fresh, fat-free fruits (ripe, raw, or cooked without fat)
Leafy greens and non-starchy vegetables
Juices (fruit and vegetable)
Mucus-Forming (Used in Transition Diet)
All starches (potatoes, grains, breads, beans, cereals etc.)
All plant based fats (seed oils, olive oil, nuts, etc.)
Vegan junk foods (mock meats, fake cheeses, processed snacks)
Pus-Forming (Stop Eating ASAP)
Meat, dairy, eggs, seafood — the most harmful foods.
Quick rule of thumb: If it’s a fat-free fruit or a starchless vegetable, it’s mucus-free. If it has starch or is a plant-based fat, it is mucus-forming. If it’s animal-based, it’s pus- and mucus-forming.See Section 3: What Foods to Use & Avoid of the FAQ for more details.
food & Elimination
The goal at first isn’t to only eat the “best” foods—but to eliminate waste safely, comfortably, and consistently.
The elimination process: loosen and dissolve waste → expel/eliminate waste.
Raw fruits and fresh fruit juice are aggressive dissolvers, cooked fruits are less aggressive and help slow down the elimination process.
Raw vegetables are the roughage that help “broom” the intestines clean. Raw and cooked veggies, along with green juices, also slow down the elimination process.
Raw and cooked veggies, plus green juices, help neutralize harmful acids. However, green juice is especially good at this.
Mild/Moderately mucus-forming foods can help satisfy cravings and slow elimination—but must be eaten and used properly, or they may hinder progress.
See Section 4: Core Principles in Practice of the FAQ for more details.
Still confused?
read this first
This article covers the food-combining principles and timing guidelines of the Transition Diet.Ignoring these can lead to bloating, fatigue, sluggish digestion, and even constipation. The good news is this section is designed as a quick-reference guide you can return to whenever you need a reminder.The food-combining principles will show you how to pair fruits to avoid indigestion and bloating. You’ll learn to combine raw and cooked vegetables to create delicious meals that eliminate like a dream. Plus, you'll discover how to correctly eat those meals, especially when mucus is involved.You’ll also find out how to make acid-neutralizing green juice that actually tastes good (the Prof. Spira way).The timing guidelines will outline how long to wait before eating or drinking again. This is one of the most overlooked aspects of the Transition Diet, yet it’s just as important as what you eat.You may already have intolerances to certain items. For now, simply avoid those foods and focus on what works for you.As your body gets cleaner, you can experiment with reintroducing them in small amounts. Many practitioners discover that once-problematic foods no longer trigger issues and they can now serve as helpful transitional tools.
Food Combining Guidelines
timing guidelines
Still confused?
Food Combining Guidelines
FRUIT COMBINATION GUIDE
| Sub-Acid Fruits | Sweet Fruits |
|---|---|
| Apples | Bananas |
| Apricots | Dates |
| Cherries | Figs |
| Grapes | Persimmiones |
| Mangos | |
| Nectarines | |
| Ripe Oranges | |
| Ripe Strawberries | |
| Peaches |
| Acid-Fruits | Berries |
|---|---|
| Grapefruit | Acai |
| Kiwi | Blackberries |
| Lemons | Blueberries |
| Limes | Raspberries |
| Pineapple | |
| Pomegranate | |
| Unripe Oranges | |
| Unripe Strawberries |
| Melons |
|---|
| Cantaloupe |
| Honeydew |
| Papaya |
| Watermelon |
combining guidelines
Sweet Fruits combine well with Sub-Acid Fruits and Berries. DO NOT combine Sweet Fruits with Melons or Acid fruit.
Acid Fruits combine well with Sub-Acid Fruits and Berries. DO NOT combine Acid Fruits with Sweet Fruits or Melons.
Melons: “Eat them alone or leave them alone! - Dr.Robert Morse
FRUITS & BERRIES
Because fruits and berries digest quickly, eat fruits together and not with other foods. Be aware of fruit combinations, try not to eat more than 2 fruits per meal.
Still confused?
Food Combining Guidelines
VEGETABLE COMBINATION GUIDE
Salad Base
Choose Your Base (1-2 Items)
| Soft Salad Base | Rough Salad Base |
|---|---|
| Arugula | Cabbage |
| Boston Lettuce | Carrot |
| Red or Green Leaf Lettuce | Kale |
| Spinach | Romaine Lettuce |
| Spring Mix |
seasoning vegetables
| Ideal: Use 1-2 Max |
|---|
| Beets |
| Bell Pepper |
| Carrots |
| Celery |
| Cucumber |
| Onion |
| Tomato |
| Sea Vegetables |
Salad Dressings
| Flavoring | Base (Choose 1) |
|---|---|
| Cilantro | Blended Cashews |
| Dill | Blended Cucumber |
| Lemon Juice | Olive Oil |
| Lime Juice | Tomato Sauce |
| Garlic | |
| Onion | |
| Orange Juice | |
| Seasoning Powders | |
| Sea Vegetables | |
| Spices |
flavoring herbs
| Ideal: Use 1-2 Max |
|---|
| Basil |
| Cilantro |
| Dill |
| Green Onion |
| Oregano |
| Parsley |
cooked vegetables
| Baked, Steamed or Stewed | Ideal: 1-2 Per Meal |
|---|
| Asparagus |
| Bell Peppers |
| Broccoli |
| Cauliflower |
| Green Peas |
| Kale |
| Onion |
| Plantain |
| Pumpkin |
| Spinach |
| Sweet Potato |
| Acorn Squash |
| Butternut Squash |
| Delicata Squash |
| Kabocha Squash |
| Kuri Squash |
| Spaghetti Squash |
| Summer Squash |
| Zucchini Squash |
ENSURE A GOOD ELIMINATION
Eat more salad than cooked vegetables.
Wait at least 15-30 minutes after a fruit meal before you begin your vegetable meal.
Wait at least 3-4 hours after a vegetable meal before drinking juice.
See How To Eat Your Vegetable Meal for instructions on how to eat your salad, cooked vegetables and mucus item for the best possible eliminations.
Still confused?
Food Combining Guidelines
how to eat your vegetable meal
Mucus Rules
Do not eat mucus before your vegetable meal.
Eat your mucus towards the end of your meal, not at the end of your meal.
Eat more vegetables than mucus-forming foods in each meal.
No more than 2 mucus-forming items in a meal.
Eating Guidelines
Eat at least ⅓ of your salad before you begin eating your cooked vegetables.
Eat at least ½—but no more than ¾—of your salad before you begin incorporating your mucus-forming item of choice.
“Wash down” your mucus-forming item with the last few bites of our salad. If you run out of salad, eat a few stalks of celery or a few handfuls of soft greens.
Still confused?
Food Combining Guidelines
Prof. spira's green juice guide
Green Juice Base
Use 1-2 Ingredients:- Celery
- Cucumber
Add-In’s For Flavor, Function & Variety
| Vegetables & Greens | Citrus & fruit |
|---|---|
| Beets | Apple (all kinds) |
| Cabbage | Lemon (whole or peeled) |
| Carrot | |
| Green Bell Pepper | |
| Kale | |
| Spinach | |
| Sweet Peppers | |
| Tomato |
| Herbs | Roots & Spices |
|---|---|
| Basil | Garlic |
| Cilantro | Ginger Root |
| Dill | |
| Fennel | |
| Parsley |
JUICING TIPS
Juice soft items first (like spinach, parsley), then follow with heavier, juicier items (like cucumber) to help push everything through.
Avoid mixing lots of fruits and vegetables together. Use apples sparingly to make the juice palatable (1-2 Apples per 32oz) and only 1-2 lemons per 32oz of green juice.
If using a centrifugal juicer use the slow speed setting for soft items and the fast speed setting for firmer ones.
Ginger boosts circulation. This can make juices work more powerfully.
Garlic is anti-parsitic.
Parsley is good for kidney filtration.
Beets are good for kidney filtration, use a small amount if adding to juice.
Still confused?
timing guidelines
Spacing Major Meals
Wait at least 6 hours after your afternoon meal before having dinner—8 hours is ideal. If you get too hungry, a small snack is fine after 3-4 hours, but wait another 3-4 hours before your evening meal.
Afternoon Meal → Evening Meal
Minimum wait time: 6 hours
Ideal wait time: 8 hours
Afternoon Meal → Snack
Minimum wait time: 3-4 hours
Snack → Evening Meal
Minimum wait time: 3-4 hours
Best Snack Options
The best snack options in order are: 32oz Green Juice → Fruit → Nuts & Raisins.While nuts are mucus-forming they combine well with raisins for better elimination and are a great choice when you need grounding.
Still confused?
timing guidelines
Juice Fasting & Juice Meals
These guidelines apply to juice meals of 32-40oz.
Fruit/Green Juice → Fruit/Green Juice
Minimum: 2 hours
Better: 4 hours
Ideal: 6-7 hours
Fruit/Green Juice → Afternoon/Evening Meal
Minimum: 2 hours
Afternoon/Evening Meal → Fruit/Green Juice
Minimum: 3-4 hours
Waking Up → Fruit/Green Juice
Minimum: 2 hours
Nuts & Raisins → Fruit/Green Juice
Minimum: 4-5 hours
more information
Prof. Arnold Ehret suggested waiting 5 minutes before and after meals to drink. You can slowly increase this to 30 minutes. If you follow this method, only take a few sips of water as needed—not fruit or green juice.
The longer you wait before eating or drinking, the more effective the elimination process becomes.
Don’t force yourself to wait if you feel faint, tired, or hungry. After the minimum wait time, eat or drink as you need.
If you struggle to reach the minimum wait time, change your menus. You can also slow elimination by increasing the amount of food or drink during your eating period.
Still confused?
timing guidelines
Vegetable Meal → Hard Exercise
Minimum: 2 hours
Fruit Meal → Hard Exercise
No waiting required
Vegetable Meal → Walk
No waiting required
Fruit Meal → Walk
No waiting required
Fruit/Green Juice → Hard Exercise
No waiting required
Fruit/Green Juice → Walk
No waiting required
Hard Exercise → Fruit/Green Juice
Minimum: 30 minutes
Hard Exercise → Fruit and/or Vegetable Meal
Minimum: 2 hours
Walk → Fruit/Green Juice
No waiting required
Walk → Fruit and/or Vegetable Meal
No waiting required
Still confused?
lemon enemas
You can help your body eliminate waste faster with lemon juice and distilled water enemas.This method is superior over coffee or plain water enemas. Lemons dissolve old waste on the colon walls. Their natural astringency makes tissues tighten, which helps press out mucus from the tissues. This contraction also helps move your lymphatic system, which helps filter your lymph.In the MDHS, Ehret suggested regularly using 2 to 3 quarts of water for colon rinses after a bowel movement, even if they are regular.Enemas are not required on this diet. But they help eliminate waste faster and are very helpful for overcoming cravings.You’ll find easy instructions to try them yourself below.
IMPORTANT NOTE: If you are struggling with underactive adrenals, enemas are not recommended.If you are struggling with inflammation in the colon, administer an herbal enema using Dr. Robert Morse’s “Heal All Tea”.For those who are physically challenged and struggle to lay on the floor, colonics are recommended.
you will need
Enema bag or bucket, 2-3 quart/liter capacity
Citrus juicer (manual or electric) or a regular juicer
Natural lubricant such as olive oil
Pot or kettle to warm water
Distilled water
Fresh lemons
Optional: Mesh strainer to filter pulp/seeds, funnel for pouring liquid
Making Lemon Juice
Use a manual or electric citrus juicer to obtain just the lemon juice.
Pro tip: Juice whole organic lemons with the rind for extremely potent lemon rind juice.
Lemon rind juice is roughly 3x as aggressive as regular lemon juice.
Enema creation & administration
Heat water to a warm hot temperature then add fresh lemon juice. Assemble your hose while the water heats up.
Pour heated lemon water into enema bag, attach the hose.
Lubricate the nozzle using natural lubricant.
Lie on your left side and gently insert the nozzle.
Slowly let the water in and gently massage your abdomen in a counter clockwise motion Once you are able to administer all of the water and hold it, transition to laying on your back. Continue massaging counter clockwise. After 3-5 minutes lay on your right side.
When you feel the urge to release, stop the flow, remove the nozzle gently, and sit on the toilet.
tips from prof. spira
Have a natural bowel movement before administering your enema. Practitioners who ignore this tip risk becoming dependent on enemas for their bowel movements.
Start with the juice of 1-3 lemons and slowly increase the quantity as desired.
Hold your enema as long as you can—its okay if it’s only a few seconds at first.
How frequently you do enemas is more important than how long you are able to hold them.
Prof. Spira's Enema Challenge: Do a lemon juice and distilled water enema daily for 2 weeks. This will help you see the benefits of a consistent enema practice.
Follow the timing guidelines below to avoid indigestion, bloating, and other uncomfortable symptoms:
enema timing guidelines
Before Major Meals
Enema
↓
Minimum: 2 Hours
↓
Enema
AFTER Major Meals
Fruit and/or Vegetable Meal
↓
Minimum: 4-6 Hours
Ideal: 8 Hours
↓
Enema
Juices
Fruit or Green Juice
↓
Minimum: 2 Hours
↓
Enema
↓
Minimum 2 Hours
↓
Fruit or Green Juice
After Waking
Waking Up
↓
Normal: No Minimum
Prof. Spira’s Routine: 2-3 Hours
↓
Enema
Before Bed
Enema
↓
No Minimum
↓
Sleep
Still confused?
The Reality of Addiction, Relapse & Recovery
The following is a summary of the main ideas shared in Prof. Spira’s 4 part series “Addiction to Pus and Mucus forming foods” which can be found on his Youtube channel:
The Foundation of All Dependencies
Addiction to pus and mucus-forming foods lies at the heart of many other dependencies, for they all rest on the foundation of mucus stimulation and addiction.These foods don’t provide real nourishment or energy. Instead, they create a false high that the body and mind craves compulsively.Over time, this dependency grows. Habits set in, and you feel withdrawal symptoms if you try to stop.Tolerance increases, so you need more to feel the same effect. This is why people can consume massive quantities of harmful foods and still feel “normal.”This addiction affects us in many ways. It’s more than a physical dependence. It impacts social, cultural, and spiritual aspects of our lives. It shapes the very way we move through the world.
Recovery as Transition
Breaking free needs a serious, structured approach. Think of it like recovery: you don’t stumble into it. You develop it over time, through deliberate action, just like a 12-step program.The key is transition. Absolutist thinking—“I’ll never touch this food again”—almost always leads to failure.You need to step down wisely. Choose transitional foods that are less harmful and addictive. This helps you gradually break free.Once the poisons are eliminated from your system, the cravings vanish.What once felt impossible becomes effortless.
Triggers and Relapse
Every addict has triggers.For those escaping pus and mucus, these can pop up anywhere. They might arise at a family gathering, from the smell of barbecue, in the loneliness of missing old friends, or even during a casual sports game where hot-dogs and beers are part of the fun.These triggers often spark the decision to relapse long before the act itself happens. Even if you resist until evening, the smell of fried food at noon calls to you with temptation.When there is no menu plan, this often becomes a full collapse.The truth is, relapse is inevitable—but it does not have to be final.The Transition Diet acts as a safety net. It offers cleaner fallback options to help avoid total collapse.Relapse isn’t a failure; it’s part of the rewiring process. You learn from discomfort and the consequences that follow.Progress depends on honesty. Record your setbacks, connect with other MDHS practitioners, and learn from them. Sharing relapse stories, like in a 12-step program, helps build community. It also prepares others for their own struggles.With each relapse, you get a chance to grow. You can gain clarity, build resilience, and learn to balance on the "middle path".
Stages of Dependency
Like any powerful drug, pus and mucus addiction develops in stages. Most of us are born into it without choice.We start with toxic infant formulas, and purees. These foods slow elimination and create a foundation for dependency.As children, we move to solid pus and mucus foods. Ailments like repeated ear infections, colds, and other disease symptoms arise and are seen as "normal”.By adolescence and young adulthood, this addiction is fully reinforced by school, college, and a food-focused social life. At this stage, mucus-eating is so common that it feels natural, even though it is anything but.If not addressed, addiction can lead to a crisis in adulthood and old age. This stage often includes obesity, chronic illness, and degeneration that many mistake for “normal aging".This decline doesn’t have to happen. Indigenous peoples with cleaner diets show that elders can live vibrant lives, full of dignity and freedom from chronic suffering.Understanding these stages helps us see things clearly.The sooner someone starts their transition, the easier it is. Starting at seven is very different from starting at seventy.Everyone needs to recognize their starting point, cultural background, and "physiological karma".The depth of dependency affects how much work is needed to change. Still, recovery is always possible with steady effort.
Stages of Grief and Healing
Recovery from pus and mucus addiction mirrors the stages of grief.At first there is denial—insisting you don’t have a problem, or convincing yourself you’re in control.This often appears when people first hear about the mucusless diet, and it resurfaces later when the work feels overwhelming.Anger comes next. You might feel it towards yourself for relapsing. You may also feel upset about the unfairness of having to fix years of bad choices.Depression hits when you see there's no return to "normal" eating. It feels like walking through a dark tunnel, where your familiar comforts fade away.Bargaining then tempts you to bend the rules. You might redefine them to suit your cravings. You might go for extreme diets, like only eating fruit, thinking you can be "perfectly healed" overnight.At this stage, the mind looks for loopholes, but bargaining always leads to failure.Nature cannot be cheated.
Acceptance and Freedom
Real progress starts with acceptance.You need to recognize your addiction. The work is yours, and shortcuts won’t lead you to success.Acceptance brings peace and patience—patience being one of the most important virtues a practitioner can have.Over time, this brings freedom.Pus and mucus loses its appeal, cravings disappear, and feeling healthy is the norm.Recovery isn't a straight path. Relapse can occur at any stage.Each setback is just part of the process, not the end of it.
Closing Words
These stages are tools for reflection, helping you see where you are on your path.The mental battles of recovery need patience, self-love, and resilience.The reward is freedom—not just from pus and mucus, but the freedom to live in harmony with your body and nature.You earn the chance at a total regeneration of the body, mind, and spirit.
“This was to be the key to the Paradise, the passage to a heaven on earth—this was to be a life of distinction—no more loss of hair, no decaying of teeth, wrinkle free, virile, mentally alert, no more pre-senility, a new, God-like human beyond the possibility of disease, and an aspiration for a longer-life with unlimited efficiency and endurance.”- Prof. Arnold Ehret, A Religious Concept of Physical, Spiritual, and Mental Dietetics.