Where Smoke Goes in the Body—and How Beans and Lentils Help Get It Out

When we think of smoke exposure, we often imagine coughing, burning eyes, or a sore throat. But smoke doesn’t just irritate—it penetrates.

Smoke inhalation sends toxic particles deep into the lungs, where they can pass into the bloodstream. These particles include polycyclic aromatic hydrocarbons (PAHs), volatile organic compounds (VOCs), carbon monoxide, and tiny ultrafine particulates. Once in the bloodstream, these toxins travel to every organ system—your brain, liver, heart, and even your skin.

Your body immediately goes into overdrive trying to neutralize and eliminate these toxins. But here’s the catch: many of these are fat-soluble, which means they don’t easily leave your body through sweat or urine. Instead, your liver has to process them and send them out via bile.

And that’s where most people get stuck.

Your body recycles bile up to 95% of the time through a system called the enterohepatic recirculation loop. That means toxins packaged into bile can be reabsorbed and sent right back into your bloodstream—unless something interrupts the cycle.

Enter beans and lentils.

These humble foods are packed with soluble fiber, which binds to bile in the small intestine. When soluble fiber captures bile, it creates a compound too large to be reabsorbed. Instead, it gets carried out of the body through your stool—taking the toxins with it.

In other words, beans and lentils act like a bile mop—interrupting the toxic recycling loop and giving your body a way to truly let go of what’s hurting it.

Here’s how to use them:

Start with 1–2 tablespoons of cooked beans or lentils at each meal.

Gradually increase over time to 1–1½ cups per day, spread throughout your meals.

Choose varieties that are easier to digest, like red lentils, black beans, or navy beans.

If beans aren’t tolerable yet, begin with psyllium husk, a gentle grain-free binder that also captures bile.

💡 Reminder: Always make sure you’re having daily bowel movements before increasing fiber to avoid toxin buildup.

Smoke is a serious exposure. But your body has incredible mechanisms to detox—when we support it properly.

Beans and lentils aren’t just food. They’re detox tools. And when used wisely, they can help your body heal from the inside out.