Forget ‘detox diet’: Here’s how to cleanse your liver, gut and kidneys naturally

Detox has become a buzzword in wellness circles, from juice cleanses to fad diets promising to reset your liver and flush out toxins but medical science says our bodies are already built for that job and quick-fix detoxes may do more harm than good.

In an interview with the Times of India, Dr Lubna Chingili, Chief Medical Officer at the Global Innovation Centre, NURA – AI Health Screening Centre, shared, “Your liver, intestine, kidneys, skin and even the lungs all work round the clock to keep you in good health. Detoxing is not something that needs to be turned on by dieting; it is something that your body performs every day.”She explained, “The liver acts as the main filter of the body; it breaks down the toxins, processes nutrients and balances the hormones.

Nowadays, following extreme detox trends like very low-calorie diets or high-fructose juice cleanses can actually put more stress on the liver. The gut microorganisms also significantly contribute to detoxification. A balanced gut microbiome helps in breaking down waste, neutralizing harmful substances and preventing their entry into the bloodstream.

An unhealthy diet, stress, dehydration or irregular sleeping patterns can very easily upset this system.”

Here’s what the science really says about how detoxification works and why everyday habits matter more than fad cleanses.

Your body detoxes naturally, no magic required

Detox diets often promise to “flush out toxins” or reboot the body but comprehensive scientific reviews find little clinical evidence that commercial detox diets work as advertised. A 2014 critical review in PubMed of detox diets, fasting and toxin elimination found that while such diets are hugely popular, there is little clinical evidence that they remove toxins or enhance detoxification and most claims are unsupported by robust trials.

The researchers noted, “Although the detox industry is booming, there is very little clinical evidence to support the use of these diets.”

Likewise, nutrition experts emphasise that the body’s own systems, particularly the liver and kidneys, perform detoxification continuously, without the need for cleanses. Detox diets may lead to short-term weight loss (often water weight) but this does not equate to removing harmful compounds and benefits are typically attributable to eating more whole foods and fewer processed items, not “detoxing” per se.

Whole foods and antioxidants actually support your natural system

While there is no magic diet that “activates” detox pathways, science suggests that whole foods rich in antioxidants and plant compounds can support the body’s natural mechanisms. A recent 2025 Frontiers in Nutrition study examined a plant-based dietary program and found that such interventions can reduce oxidative stress, support kidney filtration and positively modulate gut microbiome composition, all of which help the body process and eliminate waste products more efficiently.The study revealed, “The intervention group exhibited reduced oxidative stress and increased kidney filtration efficiency, along with beneficial changes in gut microbiota.”

Dr Chingili explained, “Steady nourishment and a balanced lifestyle is what your body really requires rather than following short-term detox fads. Surprisingly, the most effective detox foods are right there in our kitchens; fresh fruits and vegetables, whole grains, legumes, nuts, seeds and lean proteins.

These foods support the digestive system, reduce inflammation and provide the liver with the vitamins and antioxidants that it requires to function smoothly.

Foods rich in antioxidants, such as berries, turmeric, green tea, garlic, cruciferous vegetables, beets, citrus fruits are proven to enhance liver function and gut microbiome diversity.”These foods don’t “detoxify” in the marketing sense but they nourish the systems that naturally clear metabolic waste and maintain balance.

Why fad cleanses can be misleading and sometimes harmful

A recent 2025 study published in Nutrients highlights how popular juice cleanses, a staple of many detox trends, may actually harm gut health and increase inflammation in as little as three days. Researchers found that juice-only diets can disrupt the gut microbiome by depriving it of fiber, allowing harmful bacteria to proliferate. They found, “Juice cleanses may negatively affect gut health and increase inflammation, likely due to high sugar and low fibre content.

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This aligns with dietary and medical expert opinions that detoxes lacking balanced nutrition, protein and fiber can create stress on the liver and digestive system, potentially doing more harm than good. Rather than extreme regimens, everyday lifestyle support, hydration, whole foods, regular activity and sufficient sleep bolsters your body’s built-in detox pathways.

The real detox: Lifestyle over fad

Dr Chingili summed it up, “To naturally flush out toxins from your body, keeping yourself hydrated is essential.

Water aids the kidneys in eliminating waste and keeps the digestive system active. Working out regularly enhances blood flow, helps lymphatic drainage and facilitates the removal of excess fat from the liver. Furthermore, it is very important to consider sleep and stress, which both have direct impacts on the performance of the gut and detox pathways.

”Expert tips to support your body’s detox systems:

The takeaway

The detoxification process is gradual, scientifically proven and gentle on the body.

It is an ongoing lifestyle that revolves around daily habits. Dr Chingili advised, “Eliminating alcohol, eating less processed food, sugar restriction and quitting smoking are all much more powerful methods than any week long cleanse. Supplying the liver and intestines with appropriate food and balanced habits will automatically let the body carry out its natural functions, improving overall health in the long run.

”Your body already excels at detoxification. Supporting it with wholesome habits, rather than chasing trendy cleanses, is the science-backed route to lasting health.Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.