<img src="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Detox440-694559c.jpg?quality=90&resize=620,413" srcset="https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Detox440-694559c.jpg?quality=90&resize=360,239 360w, https://images.immediate.co.uk/production/volatile/sites/30/2024/01/Detox440-694559c.jpg?quality=90&resize=180,119 180w, " sizes="(max-width: 620px) 100vw, 620px" width="620" height="413" class="wp-image-866885 alignnone size-landscape_thumbnail" alt="Selection of detox foods" title="How do you detox your body?" /> <p class="p1">Making changes to a healthier lifestyle doesn’t have to mean crash diets and drop-a-dress-size obsessions. Our handy list of practical ways to support your natural detoxification will help you feel better, more energised and stay healthy all year round.</p>
<p class="p1"><b>Discover our full range of </b><span class="s1"><b>health guides</b></span><b>, then check out all our </b><a href="/recipes/category/healthy-eating-collections" target="_blank" rel="noopener"><span class="s2"><b>healthy recipes</b></span></a><b>. Plus, learn </b><a href="/howto/guide/what-detox-diet" target="_blank" rel="noopener"><span class="s2"><b>what is a detox diet</b></span></a><b> and browse our </b><a href="/health/healthy-diet-plan" target="_blank" rel="noopener"><span class="s2"><b>healthy diet plans</b></span></a><b>.</b></p>
<h2 class="p1">What is a detox?</h2>
<p class="p1">Although our everyday use of the word ‘detox’ is often associated with promises of rapid weight loss, luscious hair, skin and nails, boundless energy, reduced cellulite and an enhanced immune system; your body has an in-built detoxification process that works around the clock to manage and remove substances like pollutants, synthetic chemicals, heavy metals and compounds like alcohol.</p>
<p class="p1">Most of us are familiar with examples of the much-touted ‘detox’ – lasting anything from 24 hours to a few weeks, examples include:</p>
<ul class="ul1">
<li class="li1">Fasting for short periods</li>
<li class="li1">Eating only fruit and vegetables, or their juices</li>
<li class="li1">Cutting out major food groups</li>
<li class="li1">Avoiding caffeine, sugar or alcohol</li>
<li class="li1">Supplementing with a ‘detox’ solution, pill or tea</li>
</ul>
<p class="p1">The good news is this form of ‘detox’ is unnecessary because our bodies are well equipped to manage toxins and waste products. We already have in-built mechanisms to filter, break down and remove them. Organs like the skin, liver, kidneys and gut all play a role in detoxification. This means if we overindulge – say we have a drink or two too many – the body, in this case the liver, works hard to break down the alcohol into products that the kidneys can safely remove.</p>
<h2 class="p1">How to support your body to detox</h2>
<p class="p1">Diet and lifestyle modifications help enhance your body’s natural detoxification processes these include:</p>
<ul>
<li>Exercise – staying active is a vital part of a healthy lifestyle but you don’t need to be an athlete to reap the benefits. A simple <a href="https://pubmed.ncbi.nlm.nih.gov/36715875/#:~:text=Conclusions%3A%20Exercise%2C%20i.e.%2C%20walking,longer%20interval%20or%20before%20eating" target="_blank" rel="noopener"><span class="s1">walk after eating</span></a> is thought to improve the way your body metabolises food while <a href="http://news.bbc.co.uk/1/hi/8257716.stm" target="_blank" rel="noopener"><span class="s2">exercising with friends</span></a> has been shown to increase the levels of endorphins released while working up a sweat. Regular activity helps to lower inflammation and supports your body’s <span class="s1"><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7392116/" target="_blank" rel="noopener">lymphatic system</a>,</span> helping it work more efficiently.</li>
</ul>
<ul class="ul1">
<li class="li1">Reduce your intake of <a href="/howto/guide/what-are-ultra-processed-foods" target="_blank" rel="noopener"><span class="s1">ultra-processed foods</span></a> and sugars – these foods have been <a href="https://www.bmj.com/content/365/bmj.l1949?ijkey=49aed9b66cc0231c9ba9207ac5ddbbaf066a4e99&keytype2=tf_ipsecsha" target="_blank" rel="noopener"><span class="s1">linked with chronic diseases</span></a>, obesity and diabetes. Replacing them with healthier choices like wholegrains, fruit and vegetables, whether fresh, frozen or tinned, is the best way to ensure you’re avoiding ultra-processed foods.</li>
<li class="li1">Eat the rainbow – colourful foods including berries and fruits, as well as nuts, dark chocolate and green tea, are <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2841576/" target="_blank" rel="noopener"><span class="s1">rich in plant compounds</span></a> (polyphenols) and <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614039/" target="_blank" rel="noopener"><span class="s1">fibre</span></a> which both play a beneficial role in our health. Eating a plentiful amount of these foods on a regular basis may help lower your risk of disease and support your ability to detox well. These foods also <a href="https://www.sciencedirect.com/science/article/pii/S1021949816301958" target="_blank" rel="noopener"><span class="s1">support your gut</span></a> and the beneficial bacteria that reside there. Gut health plays an important role in the elimination of waste products and in maintaining immune health.</li>
<li class="li1">Get <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4434546/" target="_blank" rel="noopener"><span class="s1">adequate sleep</span></a> – this is important for energy levels but also for our brains to work well and clear <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7698404/" target="_blank" rel="noopener"><span class="s1">waste products</span></a> more efficiently. Be sure to stick to a regular sleep schedule and <a href="https://www.ncbi.nlm.nih.gov/pubmed/29101797" target="_blank" rel="noopener"><span class="s1">limit blue light exposure</span></a> before bed as this may interfere with your natural sleep cycle, and ensure adequate <a href="https://pubmed.ncbi.nlm.nih.gov/36058557/#:~:text=The%20results%20showed%20that%20exposure,0.12%2C%20p%20%3D%200.03" target="_blank" rel="noopener"><span class="s1">morning daylight exposure</span></a> to help set your natural sleep-wake cycle.</li>
<li class="li1">Stay <a href="/howto/guide/how-much-water-should-i-drink-day" target="_blank" rel="noopener"><span class="s2">hydrated</span></a> – your whole body can suffer when dehydrated, affecting everything from your skin to your concentration and focus. Many of us misinterpret thirst for hunger, so be sure to always have a bottle of water to hand and sip throughout the day.</li>
<li class="li1">Limit your use of <a href="https://www.bmj.com/content/353/bmj.i2775/rr" target="_blank" rel="noopener"><span class="s1">recreational drugs</span></a>, like <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6007830/" target="_blank" rel="noopener"><span class="s1">alcohol</span></a> – these reduce your liver’s ability to carry out its normal functions, including that of detoxification.</li>
<li class="li1">Don’t skip meals or eliminate food groups – your body will go into starvation mode and you’ll be far more likely to make unhealthy food choices later in the day. A <a href="/howto/guide/balanced-diet" target="_blank" rel="noopener"><span class="s2">balanced diet</span></a> is something we should strive for all year round, so allowing yourself the occasional treat will help keep you on track in the long run. Read about how to incorporate a balanced approach to eating in <a href="/howto/guide/what-is-the-80-20-rule-diet#" target="_blank" rel="noopener"><span class="s1">the 80/20 diet.</span></a></li>
</ul>
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<h2 class="p1">Can supplements help me to detox?</h2>
<p class="p1">There is no current evidence to support the use of <a href="https://www.ncbi.nlm.nih.gov/pubmed/25522674" target="_blank" rel="noopener">‘<span class="s1">detox’ diets</span></a>, <a href="https://pubmed.ncbi.nlm.nih.gov/36636365/" target="_blank" rel="noopener"><span class="s1">teas</span></a> or certain <span class="s1"><a href="https://pubmed.ncbi.nlm.nih.gov/29958034/" target="_blank" rel="noopener">supplements</a>.</span> Furthermore, although a <a href="https://pubmed.ncbi.nlm.nih.gov/29124370/" target="_blank" rel="noopener"><span class="s1">2017 review</span></a> suggested that juicing and ‘detox’ diets may lead to initial weight loss because of calorie restriction, this weight is likely to be regained when you resume a regular eating pattern.</p>
<p class="p1">If you are considering a supplement, here’s what you need to know:</p>
<ul>
<li class="p1"><a href="/howto/guide/what-activated-charcoal-and-it-safe#" target="_blank" rel="noopener"><span class="s1">Activated charcoal</span></a> – the effects of activated charcoal are <a href="https://www.ncbi.nlm.nih.gov/books/NBK482294/" target="_blank" rel="noopener"><span class="s2">limited to your gut</span></a> so, regardless of what the marketing tells you, this supplement cannot absorb toxic materials from other areas of the body. There’s no evidence supporting the regular consumption of activated charcoal as either beneficial or helpful.</li>
<li class="p1">Milk thistle – this <a href="https://www.ncbi.nlm.nih.gov/pubmed/20564545" target="_blank" rel="noopener"><span class="s1">well-researched herb</span></a> has been used by herbalists for centuries, the active component is called silymarin, which has antioxidant properties and is thought to support the liver. Although generally considered safe, you should check with your GP before taking milk thistle and women who are pregnant or breast feeding should not take this herb.</li>
<li class="p1">Dandelion root – naturopaths and herbalists believe a tea made from dandelion root may support the liver. <a href="https://www.mdpi.com/1420-3049/22/9/1409/htm" target="_blank" rel="noopener"><span class="s1">A 2017 study</span></a> suggests the mechanism behind this is thought to be the bile-producing effects of a type of carb called polysaccharides, found in the dandelion’s root.</li>
<li class="p1">Colon cleansing – this may include the use of laxatives to promote bowel transit or the cleansing of the bowel using colonic irrigation. Laxatives, such as the natural plant senna, work by stimulating the muscles of the gut. When used excessively, laxatives may lead to <a href="/howto/guide/what-are-electrolytes-and-do-i-replenish-them" target="_blank" rel="noopener"><span class="s1">electrolyte imbalances</span></a> and dehydration and may cause longer term disruption to your natural bowel function. Those with a history of gut disease, severe haemorrhoids, kidney or heart disease as well as women trying to conceive, who are pregnant or breast feeding should refer to their GP before taking these products. <a href="https://pubmed.ncbi.nlm.nih.gov/19724266/" target="_blank" rel="noopener"><span class="s1">Colonic irrigation </span></a>is often touted as a means to promote general health and support ‘detox,’ however, the procedure is not supported by published literature and as such cannot be recommended at this time.</li>
<li class="p1">Diuretics – these are designed to promote the flow of urine and, in so, increase the removal of excess water, salts and metabolic by-products. Long-term diuretic use can affect levels of important minerals (electrolytes) in the body which may have serious consequences including abnormal heart rhythm and muscle spasms. A better approach is to use the natural diuretic properties of certain foods and drinks including coffee, tea, <a href="/howto/guide/top-10-watermelon-recipes" target="_blank" rel="noopener"><span class="s1">watermelon</span></a> and <a href="/recipes/collection/celery-recipes" target="_blank" rel="noopener"><span class="s1">celery</span></a>.</li>
</ul>
<p class="p1">In certain cases, ‘detox’ aids may actually be <a href="https://pubmed.ncbi.nlm.nih.gov/36636365/" target="_blank" rel="noopener"><span class="s1">damaging to health</span></a>, this may include ‘detox’ teas. Although many ‘detox’ formulations are simply benign blends of various herbs, others may include compounds that are damaging to the liver or have chronic laxative effects.</p>
<h2 class="p1">Last words</h2>
<p class="p1">While following a ‘detox’ diet may encourage some positive habits like eating more fruit and vegetables or drinking more water, unless you have been advised by a medical professional to eliminate certain foods, you don’t need to severely restrict your diet or take supplements, teas or potions. This is because your body is well equipped to detoxify and remove waste, so the best strategy for dealing with over indulgences is to get back to enjoying a <a href="/howto/guide/balanced-diet" target="_blank" rel="noopener"><span class="s2">balanced diet</span></a> combined with an active lifestyle.</p>
<h3 class="p1"><b>Enjoyed this? Now read…</b></h3>
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<p class="p1">Visit our ‘<a href="https://www.bbcgoodfood.com/diets-explained"><span class="s1">All you need to know about diets’ page</span></a> for recipes and more expert advice on weight loss, including <a href="https://www.bbcgoodfood.com/howto/guide/all-you-need-to-know-about-keto"><span class="s1">keto</span></a> and the <a href="https://www.bbcgoodfood.com/howto/guide/what-52-diet"><span class="s1">5:2 diet</span></a>.</p>
<p class="p1"><strong>Vitamin & mineral articles:</strong></p>
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<p class="p1"><strong>Healthy eating articles:</strong></p>
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<hr>
<p class="p1"><em>This article was reviewed on the 11 January 2024 by Kerry Torrens.</em></p>
<p><em>Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food.</em></p>
<p><em>All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website <a href="https://www.immediate.co.uk/terms-and-conditions/" target="_blank" rel="noopener">terms and conditions</a> for more information.</em></p>
How do you detox your body?
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