Your body already has powerful detox systems. The best way to support them isn’t through extreme diets, but through everyday habits backed by science.

After periods of indulgence, many people consider detox or cleanse diets. However, scientific evidence shows that juice fasts and restrictive “detox” plans do not meaningfully remove toxins or promote lasting weight loss. In fact, the concept of “toxins” is often used vaguely in detox marketing.

The good news? Your body is already very good at detoxifying itself—mainly through the liver, kidneys, lungs, digestive system, and brain. Here’s how to support those natural processes effectively.

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Eat More Fibre

Most people eat far less fibre than recommended. Fibre plays a major role in helping the body eliminate waste and harmful substances.

How fibre helps detoxification:

• Increases stool size and softness, helping waste pass faster
• Reduces how long harmful substances stay in the gut
• Binds to toxins and heavy metals such as lead and arsenic
• Helps remove excess bile acids, lowering cholesterol
• Supports healthy gut bacteria, which protect the liver and kidneys

Emerging research also suggests fibre may help reduce levels of “forever chemicals” (PFAS) in the body, although this area is still being studied.

High-fibre foods include:

• Legumes (beans, lentils, chickpeas)
• Whole grains (oats, wholewheat bread, brown rice)
• Fruits and vegetables (apples, berries, spinach, avocados)
• Nuts, seeds, popcorn, and dried fruits

Variety matters, as different fibres perform different functions.

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Drink Enough Water

Water is essential for the kidneys and liver to flush waste products from the body, such as sodium and urea.

Why hydration matters:

• Prevents waste buildup
• Reduces risk of kidney damage and kidney stones
• Supports long-term kidney function

For most people, 1.5 to 1.8 litres per day (around six to seven-and-a-half glasses) is sufficient. Water, tea, coffee, milk, and sugar-free drinks all count toward this total.

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Support Your Lungs

There is no scientific evidence that lung “detox” products work. Some may even be harmful.

What does help:

• Avoid smoking and vaping
• Stay away from secondhand smoke
• Reduce indoor air pollution (limit candles, gas stoves, air fresheners, and scented cleaning products)
• Use HEPA vacuum cleaners
• Exercise regularly, especially cardiovascular activity

These steps support the lungs’ natural self-cleaning mechanisms.

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Get Enough Sleep

Sleep is essential for clearing waste from the brain.

During sleep, cerebrospinal fluid washes through spaces between brain cells, removing metabolic waste—including proteins linked to Alzheimer’s disease. Poor sleep can impair this process and weaken the blood–brain barrier.

Key points:

• Around seven hours of sleep is optimal for most adults
• Sleep loss slows thinking and impairs judgement
• Alcohol disrupts sleep quality
• Regular exercise improves sleep

There is no evidence that supplements improve this brain-cleansing process.

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Keep Fit — But Not for “Sweating Out Toxins”

Exercise helps detoxification indirectly by improving circulation, kidney function, liver health, and gut motility.

However, sweating does not remove toxins in any meaningful way. Scientists strongly reject claims that saunas or hot yoga can “sweat out” harmful substances.

The real benefits of exercise come from:

• Supporting organ function
• Improving metabolic health
• Enhancing sleep quality
• Reducing inflammation

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Your body doesn’t need harsh cleanses or detox diets. Instead, the most effective ways to help your body detox itself are:

✔ Eat plenty of fibre
✔ Stay well hydrated
✔ Breathe clean air
✔ Sleep enough
✔ Exercise regularly

These simple, evidence-based habits support the body’s own powerful detox systems—naturally and safely.