Articles

Evidence based

Evidence Based

This article is based on scientific evidence, written by experts and fact checked by experts.

Our team of licensed nutritionists and dietitians strive to be objective, unbiased, honest and to present both sides of the argument.

This article contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.

Mold Detox Diet: Foods that May Support Recovery

Written by Dr. Michael Ruscio, DC on September 29, 2025

Written by Dr. Michael Ruscio, DC on September 29, 2025 — Reviewed by Hilary Watts

• Understanding Mold-Related Illness|
• The Role of Diet|
• Foods That May Aid in Recovery|
• Overcoming Mold Recovery With Clinical Support|
• FAQs|

Understanding Mold-Related Illness

Mold-related illness can be confusing because exposure is so common, yet the health effects vary widely. For some, mold is nothing more than an annoyance. For others, prolonged exposure—especially in damp or poorly ventilated spaces—may contribute to significant respiratory, immune, or cognitive symptoms. To understand how diet may support recovery, it helps to first look at what mold-related illness is and the ways it can affect the body.

What Is Mold-Related Illness?

Mold is part of everyday life—it’s in the air, on surfaces, and sometimes even in food. While many molds are harmless (and even useful, like in cheese or penicillin), others can produce mycotoxins, which are harmful compounds that may affect human health. Mold spores themselves can also irritate the lungs, nose, and immune system.

Research shows mold exposure may be associated with 1:

• Respiratory issues: Children and adults in moldy environments have higher rates of asthma and breathing problems. Certain molds, like Aspergillus fumigatus, can trigger fungal asthma and airway obstruction.
• Allergic reactions: Runny nose, sneezing, wheezing, coughing, sore throat, rashes, headaches, and itchy eyes are common.
• Cognitive changes: Long-term exposure is linked to memory loss, dizziness, tinnitus, and blurry vision.
• Mental health effects: Anxiety, stress, and depression are linked to prolonged exposure.
• Immune effects: Mycotoxins may increase inflammation and alter immune function.
• Cancer risk: Aflatoxin, a type of mycotoxin found on grains, nuts, and seeds, has been tied to liver cancer (which is why the FDA regulates it in food supplies).

Who is most at risk? Mold-related illness tends to affect people in damp, poorly ventilated environments, those impacted by extreme weather events, or people living in substandard housing. Workers exposed during flood cleanups or disaster response are also vulnerable without proper protective gear.

Prevention tip: The best way to limit mold is by controlling moisture with ventilation, HVAC systems, dehumidifiers, and—when needed—professional remediation.

Signs and Symptoms of Mold Exposure

Some symptoms associated with mold exposure include 1:

• Breathing problems, shortness of breath, asthma
• Runny nose, sneezing, coughing, wheezing
• Eye irritation, sore throat, skin rashes
• Headaches, dizziness, blurred vision
• Memory problems or confusion
• Tinnitus (ringing in the ears)
• Anxiety, depression, heightened stress
• Immune changes and inflammation
• Rarely: higher liver cancer risk from aflatoxin exposure

What I Learned From My Mold Exposure Experience

Like many of you, I’ve had my own run-in with mold. At one point, I was experiencing odd symptoms that seemed to flare every time my air conditioning kicked on. That pattern—symptoms tied directly to HVAC use—was the clue that helped me connect the dots.

What this taught me is something I emphasize with my clients: Mold exposure isn’t always straightforward. It’s easy to get caught up in online stories and assume the worst. But recovery starts with clarity, not fear. For me, realizing that the issue wasn’t “mold everywhere” but specifically the HVAC system helped me avoid unnecessary panic and focus on targeted solutions.

It also reminded me of the importance of a holistic approach to mold:

• Lab testing can give useful information, but it’s only part of the picture.
• Symptom tracking is often just as important for uncovering patterns.
• Lifestyle adjustments—like air filtration and environment control—can be as impactful as supplements or protocols.

My own journey reinforced what I tell clients: Mold-related illness is real and can be disruptive, but with the right perspective and tools, you can find a path forward without extreme measures or fear-driven decisions.

If you’d like to hear more about my personal story and practical lessons, I shared the full details here.

The Role of Diet in Recovery From Mold Exposure

The first step in mold recovery is always reducing exposure—fixing leaks, addressing water damage, and using dehumidifiers and HEPA filters. In severe cases, professional remediation may be necessary. Once your environment is under control, diet becomes one of the most powerful tools to support recovery.

Research suggests that Western-style diets—high in processed foods and low in nutrients—may actually worsen mold-related symptoms by increasing mycotoxin absorption and interfering with detox pathways, potentially contributing to early neurodegeneration 2. By contrast, a nutrient-dense, whole-food diet can give your body the support it needs to recover.

Key dietary strategies include:

• Support detox: Mold exposure can strain the liver, the body’s main detox organ. Nutrients like antioxidants, selenium, and fiber may help protect the liver and aid toxin clearance 3. Trying an anti-inflammatory eating pattern like a Mediterranean diet or Paleo diet can help boost the amount of antioxidants in your diet. Explore our Paleo Diet Guide for practical food swaps.
  
• Use binders: Certain probiotics (Lactobacillus, Propionibacterium, Saccharomyces boulardii) may bind mycotoxins in the gut, lower their absorption, and even help break them down 4.
  
• Rebuild the gut: A diverse, fiber-rich diet can help restore gut barrier function and reduce inflammation. See our Low FODMAP Guide if you need to balance gut support with symptom sensitivity.
  

The next section highlights specific foods—antioxidant-rich, selenium-rich, fiber-rich, and probiotic—that may be most beneficial as you support your body’s recovery from mold.

Foods That May Aid in Recovery

Antioxidant-Rich Foods

Antioxidants help protect the body by reducing free radicals and oxidative stress, which play a role in diseases like cancer, heart disease, type 2 diabetes, obesity, cataracts, and high blood pressure 5. Polyphenols are the most abundant type of antioxidant we eat and may be especially helpful for supporting the liver 6. Foods rich in antioxidants include 5:

• Grains
• Walnuts
• Pecans
• Beans
• Coffee
• True berries, like blueberries and cranberries
• Carrots
• Tomatoes
• Strawberries, blackberries, raspberries 
• Grapes
• Turmeric (Curcuma longa)
• Black cumin (Nigella sativa)

Selenium-Rich Foods

Selenium is an anti-inflammatory mineral that may protect the liver 7. Be careful not to overconsume—just a couple of Brazil nuts can meet your daily needs. Foods include 8:

• Brazil nuts (limit to 2–6 per day)
• Yellowfin tuna, sardines, shrimp, cod
• Pork, beef, turkey
• Whole grains like spaghetti

If selenium-rich foods aren’t for you, you can also opt for a simple selenium supplement.  

Fiber-Rich Foods

Fiber may strengthen the gut barrier, support detox, and lower inflammation 9. However, most people don’t get enough—in fact, most Americans are getting about half of the daily requirement 10. Prioritize 11:

• Fruits (especially those with edible skins) and avocados
• Vegetables like broccoli, carrots, zucchini, cauliflower
• Legumes, peas, beans
• Whole grains: oats, barley
• Nuts, seeds
• Root vegetables and potatoes

Important note: Not all fiber is equal, and it is possible to eat too much—especially if your gut is in a sensitive state. Be cautious with upping your fiber intake and consider increasing slowly over time. 

Probiotic Foods

Early trials suggest that probiotic supplements can help reduce markers of aflatoxin exposure in humans 12. Although the high probiotic counts in supplements will be more helpful for mold exposure, foods with live cultures can also be a helpful addition. Foods with high levels of probiotics include 12:

• Yogurt and kefir
• Fermented veggies like kimchi, sauerkraut, and pickles
• Miso, tempeh
• Kombucha
• Foods and drinks with added probiotics

Hydration

Staying hydrated helps your body manage stress, maintain balance, and support detoxification 13. Aim for: 

• 8–10 cups of water daily (or half your body weight in ounces)
• Include mineral water for extra electrolytes

Overcoming Mold Recovery with Clinical Support

Recovering from mold exposure can feel overwhelming. The symptoms—brain fog, fatigue, mood changes, or breathing problems—don’t just affect your health; they affect your confidence, relationships, and ability to show up fully in daily life. Many people come to us after months (or years) of feeling dismissed, told their labs are “normal,” or left to piece together a complex recovery plan on their own.

You don’t have to navigate this alone. At the Ruscio Institute for Functional Health, we work with clients every day who are facing the same struggles you might be facing. 

Here’s what we’ve learned works best:

1. Clarity first. We help you determine if mold is truly the main driver of your symptoms—or one piece of a bigger puzzle.
2. Stepwise care. Instead of overloading you with protocols, we focus on the simplest, most effective tools first—like improving your environment and supporting gut and liver function.
3. Individualized support. Everybody responds differently, so we tailor diet, probiotics, binders, and lifestyle changes to your needs.
4. Sustainable progress. We don’t just want to get you feeling better in the short term—we want you to continue feeling your best, with strategies you can maintain for the long haul.

Recovery is possible. With the right support, many people find their symptoms gradually lessen and their resilience improves. For some, that means sleeping through the night again. For others, it’s finally being able to focus at work or enjoy time with family without constant discomfort.

Frequently Asked Questions

Q: How long does it take to recover from mold exposure?

It will depend on the type of mold, length of exposure, body systems affected, the treatment protocol, your unique body, and how quickly your mold exposure stops. One study of patients treated for nasal mold found that they tended to get better after 1–3 months 14. In another study of patients with aflatoxin, they got better after about three months of treatment 15.

Q: Can diet alone detoxify the body from mold?

No, but eating foods that support your detox organs and immune system should help support your body as it gets rid of mold.

The Ruscio Institute has developed a range of high-quality formulations to help our clients and audience. If you’re interested in learning more about these products, please click here. Note that there are many other options available, and we encourage you to research which products may be right for you. The information on DrRuscio.com is for educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment.