7 Ways to Help Your Body Detoxify Itself Naturally

Put down the juice cleanse and do this instead.

The weeks of indulgent eating and drinking over the holidays are always followed by an overwhelming pressure to “detox”—to make detox-related resolutions like 30-day cleanses and cold-turkey restrictive eating plans; or to buy “detox” products, like teas, juices, supplements, and meal subscriptions. But the truth of the matter is simple: The notion that we need to take action—to buy a specific thing, eat a specific ingredient, cut out a specific food—in order to remove toxins from our body is simply a marketing ploy.

We asked a registered dietitian what the deal really is when it comes to detoxifying your system, and why you don’t need to hop on any detox trends or fad diets to be your healthiest self.

Your Body Is Designed to Detoxify Itself

“Most healthy bodies do not need help eliminating toxins and harmful substances,” says Bianca Tamburello, RDN, registered dietitian at FRESH Communications. In fact, the primary role of several organ systems in the body is to metabolize and eliminate toxins. And as long as these systems are healthy, they do their job automatically with no days off.

“The liver, kidneys, lungs, lymphatic system, colon, and even skin play a role in regular body detoxing,” Tamburello says. “These organs and systems adequately neutralize and remove harmful substances, so a detox diet or supplement is not necessary. In fact, there’s little research to support the benefits of detox diets.”

The Word 'Detox' Is Just a Clever Marketing Term

Conversely, there’s actually evidence that detox diets and products specifically do not work, like this 2015 review published in the Journal of Human Nutrition and Dietetics.

At best, detox diets may help eliminate inflammatory, processed foods and alcohol from your diet, but at worst, they could actually remove important nutrient groups. “One food or drink will not magically detox the body,” Tamburello confirms.

We need to be especially cautious when it comes to “detoxifying” dietary supplements. This is because U.S Food and Drug Administration (FDA) does not monitor, standardize, or regulate dietary supplements in the same way as food and beverage items. Supplement companies are not required to prove the safety or validity of their products prior to selling them on the market. This means that products that don’t work, don’t contain what they claim to, or can actually cause harm can easily be sold to consumers. (This is where third-party verifiers like NSF and U.S. Pharmacopeia (USP) lend an important helping hand, in the instances when a dietary supplement is advised by a healthcare professional.)

The only time the body may not be properly carrying out self-detoxification is during significant illness. Disease of important detox organs like the liver and kidneys may result in unhealthy levels of toxin build-up. However, if your body is functioning at such a level where this becomes an issue, a management plan set by your doctor—not a detox diet—is the best way to move forward.

How to Support the Body's Natural Detox Process

With all of this said, there are several healthy practices you can follow to support your body’s automatic, biological detoxification efforts. “A balanced diet of mostly whole foods and plants supports overall health, including the body’s natural detox systems,” Tamburello says.

Drink Enough Water Every Day

“Staying hydrated is important to flush out substances like carbon dioxide and urea,” Tamburello explains. “Additionally, dehydration negatively impacts the body’s ability to remove harmful substances through sweat, urine, and breathing.” Easy ways to up your hydration game include keeping a reusable water bottle handy (and filled), exploring sugar-free flavoring options like fresh fruit, and opting for unsweetened, decaffeinated teas or sparkling waters.

Related: 10 Super-Hydrating Drinks That Are Way More Interesting Than a Glass of Water

Practice Good Sleep Hygiene

A good night’s rest is the body’s opportunity to recharge and catch up on all its important functions, including natural detoxification. When we’re chronically sleep-deprived, our bodies bear that burden and our organ systems may perform at a lower capacity. This can lead to negative health impacts like reduced self-detoxification. We’ve all probably heard it before, but try to strive for somewhere between seven to nine hours of good-quality sleep per night.

Eat More Antioxidant-Rich Foods

“Foods high in antioxidants protect body cells from stressors, and in turn, help keep body organs healthy to support natural detox systems,” Tamburello shares. “Some foods high in antioxidants include berries, bell peppers, citrus fruit, broccoli, legumes, and green tea.” The good news is that all plant-based foods will contain some antioxidant-rich plant compounds, so if you make an effort to eat more fruits, veggies, whole grains, nuts, seeds, spices, and legumes, you’re on your way to boosting antioxidants.

Reduce Your Alcohol Intake

One of the most frequently consumed toxins is alcohol. While it’s absolutely OK to enjoy a happy hour drink now and again, drinking requires your liver to work hard to metabolize and eliminate the ethanol found in alcoholic beverages from the body. If we consume alcohol frequently and in excess, we force our livers to work overtime, which can eventually lead to damage of this vital organ.

Related: Here's How to Drink Less Alcohol—but Enjoy It Even More

Prioritize Fermented Foods for Gut Health

“A healthy gut and digestive tract support the body’s natural detox systems,” Tamburello says. This is thanks to the gut microbiome’s close relationship to our immune system, aiding in the breakdown of toxins. “Fermented foods, like kimchi, kraut, and yogurt, are packed with probiotics that promote a diverse and healthy gut microbiome,” Tamburello adds. Other delicious fermented options include miso paste, sauerkraut, kefir, and kombucha.

Eat and Drink Fewer Ultra-Processed Products

Ultra-processed foods like candy, soda, chips, cookies, cheese curls, certain frozen meals, fast food, and cold cuts cause inflammation throughout the body. This inflammation requires our organ systems, including those involved in detoxification, to work harder than they otherwise would. Plus, excessive, long-term ultra-processed food consumption is linked to a plethora of chronic diseases, including those impacting our major detox systems like liver and kidney disease.

Pack in More Sulfur-Rich Foods

“Foods high in sulfur, like onions, garlic, and broccoli, are especially helpful in removing certain heavy metals and support antioxidant activity,” Tamburello says. Plus, sulfur-containing foods enhance the effectiveness of the antioxidant glutathione that is super important in the body’s natural detoxification process.

The Bottom Line on Detoxing:

“Healthy bodies do not need help detoxing, and as a registered dietitian, I do not recommend detox diets,” Tamburello says. “Instead, focus on adding more whole foods to your diet, like fruits, vegetables, and whole grains, to promote overall health and support the body’s natural detox systems.”

For more Real Simple news, make sure to sign up for our newsletter!

Read the original article on Real Simple.