Your body has many ways of cleansing itself and you can help yourself to do this.
If you overindulged over the holidays, you may well consider detoxing now to ‘get your body back in order’ in a few weeks.
However, from juice fasting to many other calorie- or protein-restricted detox diets, there is often a lack of evidence that they actually help detoxify or control weight.
Even the word “toxins,” which usually refers to substances that are poisonous to the body, is often used vaguely and vaguely when advertising such diets.
While there are certainly substances in our environment that can harm us, our bodies have an arsenal of incredibly effective ways to get rid of them naturally.
Here are a few ways to support these processes.
Eat more fibre
The vast majority of us consume too little fibre.
In the US, for example, approximately 97% of men and 90% of women don’t meet the recommended intake. In fact, most Americans eat less than half of what experts recommend.
Fibre has a huge impact on our health. It helps reduce inflammation, strengthens the immune system and can affect brain function, mood and cognitive ability. It has also been shown to reduce the risk of many chronic diseases, including cardiovascular disease, type 2 diabetes and colon cancer. One of the reasons for this healing effect is that fibre helps us to cleanse our bodies.
Firstly, fibre increases the volume and weight of stool, making it softer and easier to pass out, which limits the time harmful substances come into contact with the intestines.
Studies also show that fibre can act as a kind of magnet, binding toxins and other substances and helping to flush them out of the body.
For example, a 2015 study found that fibre binds toxic ions such as lead, arsenic and copper, helping to flush them out. In addition, fibre apparently helps the body get rid of bile acids, which lowers cholesterol levels and therefore reduces the risk of cardiovascular disease.
Some studies also suggest that certain types of fibre may directly enhance detoxification of carcinogens and inhibit the growth of cancer cells, although this is only the beginning stages of research.
Fibre may even help us to cleanse ourselves of ‘everlasting chemicals’ – a group of long-lasting and potentially harmful man-made substances.
Small studies in mice and humans have shown that taking fibre supplements probably reduces their levels in the body, but this area of research is also in its early stages.
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Fibre also helps protect the kidneys and liver, organs that play a crucial role in flushing toxins out of the body. It protects them from harmful bacteria and promotes the growth of beneficial microflora.
To increase your fibre intake, it is best to rely on plant foods.
Dried fruits (such as apricots), leafy vegetables (spinach) and legumes (chickpeas, lentils and beans) are rich in fibre.
The same goes for oatmeal, wholemeal bread and pasta. For a snack, choose apples, berries, nuts, seeds, popcorn or baked beans. Variety is crucial as there are many types of fibre with different benefits.
More water
Water helps flush toxins out of the body, helping the kidneys and liver to eliminate waste products.
The kidneys, for example, use water to excrete substances such as sodium and urea.
Dehydration can cause these waste products to build up. Over time, even mild dehydration can increase the risk of kidney damage and make the cleansing process less effective.
Adequate water intake also helps protect the kidneys in the long term: one review of 18 randomised controlled trials found that increasing water intake helps reduce the risk of kidney stones, among other benefits.
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So, how much water is enough to help your body perform these vital functions? The common advice of eight glasses of water (about two litres) is outdated. It comes from the 1945 recommendations, which took into account the water contained in food. In fact, most people only need between 1.5 and 1.8 litres a day (ust-sema and a half glasses).
Fluid intake includes water, low-fat milk and sugar-free drinks, including tea and coffee. Lungs, sometimes even for several days.
The American Lung Association (ALA) cautions against these “quick fixes,” noting that some of these detoxification tools can be dangerous.
However, there are some things you can actually do to support your lungs’ natural ability to cleanse themselves: first and foremost, avoid pollutants.
If you smoke or vape, the most important step is to quit smoking and avoid secondhand smoke.
The American Lung Association (ALA) also recommends keeping your indoor air as clean as possible: in particular, avoid using cleaning products and air fresheners that contain fragrances or volatile organic compounds (VOCs).
You should also avoid candles, fireplaces and the use of natural gas. Hoovers with HEPA filters are also recommended to reduce dust. And allergens.
Cardio exercise also contributes to overall lung health, for example by reducing airway inflammation and improving the strength and endurance of your respiratory muscles.
You can also strengthen your lungs through direct exercise, especially playing wind instruments.
Enjoy your sleep
The expression “brainwashing” takes on a new meaning – every night, a stream of fluid passes through channels in the space around your brain cells to flush out waste products.
These wastes – extra proteins and other Molecules, including beta-amyloids linked to Alzheimer’s disease, are produced by brain cells as they work and accumulate throughout the day. Some can be broken down and excreted through the protective barrier between blood vessels and the brain. The rest accumulates in the spaces between neurons.
Recent studies have shown that cerebrospinal fluid (CSF), the colourless liquid that protects the spinal cord and brain, accumulates in these intercellular spaces as we go through different stages of sleep, flushing out potentially toxic molecules. In particular, micro-awakening during surface sleep causes a rush of cerebrospinal fluid to flow through multiple areas of the brain.
Some scientists speculate that the sleep hormone melatonin, which is found in cerebrospinal fluid, also acts as a sort of “cleansing agent” to help remove some of the more harmful waste products. However, there is no evidence that taking supplements can improve this process.
However, lack of sleep has been found to impair the function of the blood-brain barrier, which can impair our brain’s ability to clear potentially neurotoxicant by-products.
Even if we sleep a little less than our bodies need (usually around seven hours, although this amount varies from person to person), it can affect the brain’s ability to get rid of toxins.
All with This affects brain function the next day. Without this overnight ‘maintenance’, our cognitive abilities can slow down and our ability to make sound judgements can deteriorate.
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Some researchers are exploring the possibility of replicating the waste excretion processes that occur during sleep in the waking state. This includes experimenting with a technology known as trans cranial radiofrequency therapy, which directs radio waves to the entire brain.
Other scientists prefer to focus on lifestyle to boost the natural detoxification system during sleep.
Some studies show that sleeping on your right side can improve the elimination of toxins by cerebrospinal fluid (although it’s worth noting that the average person changes sleeping posture about 11 times a night).
Drinking large amounts of alcohol has also been found to have a negative effect on sleep, while regular exercise, on the other hand, has been found to improve sleep. However, most of these studies are just emerging and have been conducted on animals, so they need to be properly validated in humans before any definitive recommendations can be made.
Keep in shape
You can help your body get rid of toxins through exercise. But not through sweating.
Hot yoga classes, saunas and heated gyms are becoming increasingly popular, but scientists are sceptical of claims that toxins can be “flushed out with sweat”.
David Filingeri, professor of physiology at the University of Southampton, told the BBC in October 2025 that he had “no convincing empirical evidence” to back this up.
And Sarah Everts, a chemist and author of The Joy of Sweat, called such claims “utter nonsense”.
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Sweat is made up mostly of water, and its main function is to regulate body temperature and cool us down. The liver and kidneys are the body’s main ways of removing toxins from the body, and research shows that exercise increases blood flow to these organs, allowing them to filter waste more efficiently.
Excess fat impairs the liver’s ability to filter toxins, and exercise reduces it.
One study of patients with non-alcoholic fatty liver disease (which can lead to long-term organ damage and scarring) found that strength and aerobic exercise reduced fatty deposits in the liver.
Another study found that prolonged high-intensity interval training slowed the decline in kidney function in older people. Kidney Research UK recommends brisk walking, swimming and cycling as some of the best exercises for kidney health. Even working in the garden, doing chores around the house or choosing to take the stairs instead of the lift can be beneficial.
Of course, for all of these processes, as with most habit changes for the sake of health, long-term results are important.
So you might as well try making science-based changes this month, but if you want to see real health benefits, you’ll have to stick with them for much longer than a few weeks.