Detox is not a quick fix: How to support your liver for lasting health

Our bodies are constantly exposed to toxins—whether from the environment, food or internal metabolic processes. The liver plays a central role in neutralising and eliminating these substances, ensuring they don’t accumulate and cause harm.

But how does detoxification actually work, and what can support this process naturally?

Colourful fruits, nuts & seeds on table — Supporting detoxification is NOT about deprivation.

Debunking myths

Detoxification is often misunderstood. It is not about extreme fasting, restrictive diets or juice cleanses. The liver already detoxifies constantly. The key to supporting this process is ensuring the body has the nutrients needed to function efficiently while reducing toxic burden.

Fasting and juicing are often marketed as detox strategies, but their effects depend on the approach and individual health status.

Fasting may enhance certain detox processes by triggering autophagy, a cellular repair mechanism that helps clear damaged components, and by increasing fat metabolism, which can release stored toxins. However, prolonged fasting may deplete key amino acids needed for Phase II detoxification, potentially impairing safe toxin elimination. Without sufficient nutrient support, the release of stored toxins from fat cells could also overwhelm detox pathways.

Juicing can provide antioxidants, polyphenols and sulphur-containing compounds that support liver detoxification, particularly in Phase II. However, juices often lack protein, which is essential for neutralising and excreting toxins. High-fruit juices may also cause blood sugar spikes, potentially increasing metabolic stress.

While short-term fasting or including juices in a balanced diet may complement detoxification, neither is necessary for effective detox support, and in some cases, they may be counterproductive. A well-rounded approach—including nutrient-dense foods, adequate protein, hydration and lifestyle factors—provides more sustainable and effective support for detoxification.

How do toxins get inside us?

Toxins enter the body through what we eat, drink, breathe and absorb through the skin. They come from environmental pollutants, pesticides, food additives, plastics, household products and personal care items.

The body also produces toxins as natural byproducts of metabolism, digestion and hormone breakdown. When exposure exceeds the body's ability to eliminate them efficiently, toxins can accumulate in tissues, particularly fat cells and the brain.

The liver’s role in detoxification

The body eliminates toxins through urine, faeces, sweat and breath. The liver, intestines and kidneys play key roles, with the liver detoxifying in three ways:

Filtering blood: Removing toxins before recirculation. The liver filters nearly two litres of blood per minute, removing 99% of toxins.
Producing bile: This aids fat digestion and binds toxins for elimination. If bile flow is obstructed—by alcohol, gallstones, thyroid conditions or certain hormones—toxins accumulate. A low-fibre diet can lead to toxin reabsorption in the gut, increasing the body’s toxic load.
Neutralising toxins: Enzymatic processes (Phase I and Phase II) that modify and eliminate harmful substances.

Phase I (activation): Enzymes modify toxins, often making them more reactive.

Phase II (conjugation): These reactive substances are neutralised and prepared for elimination via bile or urine. This process consists of seven distinct pathways, each requiring specific nutrients to neutralise toxins and prepare them for elimination via urine or bile.

For detoxification to be effective, both phases need to function properly. If Phase I is overactive and Phase II is sluggish, harmful intermediates can build up, leading to oxidative stress and inflammation.

Symptoms of toxic burden

When detoxification processes are sluggish or overwhelmed, a range of symptoms can appear:

• Energy and cognition: Fatigue, disrupted sleep and brain fog

• Mood and nervous system: Anxiety, irritability, low mood and mood swings

• Muscles and joints: Joint and muscle pain, headaches, neck and shoulder tension

• Skin and appearance: Rashes, acne, dark circles under the eyes

• Immune and respiratory: Frequent infections, nasal congestion, postnasal drip

• Digestion: Bloating, foul-smelling stools, dark urine, digestive discomfort

• Hormonal balance: Weight gain, fluid retention, menstrual irregularities

• Elimination and odour: Strong body odour, bad breath, recurrent mouth ulcers

How to support detoxification naturally

Detox support means helping the body eliminate toxins efficiently by reducing exposure and providing the right nutrients.

Reduce toxic burden

Minimising exposure to harmful substances helps ease the liver’s workload, allowing detoxification processes to function more efficiently. Choosing whole, minimally processed foods and reducing contact with environmental toxins can make a significant difference.

Some key ways to lower toxic burden include:

• Choosing organic where possible to limit pesticide exposure

• Using filtered water and avoiding plastic packaging for food and drinks

• Switching to natural cleaning and personal care products

• Reducing alcohol, processed foods and artificial additives

• Supporting gut health, as poor digestion increases toxin reabsorption

Foods that support detox pathways

The liver requires a steady supply of nutrients to process and eliminate toxins effectively. Certain foods provide compounds that enhance bile production, antioxidant defence and enzyme activity involved in detoxification.

Examples include:

Sulphur-containing foods such as cruciferous vegetables (broccoli, Brussels sprouts, cauliflower) that support Phase II detoxification
Healthy fats like olive oil, avocado and MCT oil, which aid bile flow and fat digestion
Liver-supportive vegetables including beets, carrots, asparagus and leafy greens, which promote bile production
Antioxidant-rich fruits such as berries, pomegranate, citrus and apples, which help reduce oxidative stress
Garlic and onions, which contain allicin and sulphur compounds that boost glutathione production
Soluble fibre from apples, pears and legumes, which binds toxins in bile and supports gut health

Targeted nutrients and herbs

Various nutrients and herbs can support different aspects of liver detoxification. Some compounds enhance bile flow, ensuring fat-soluble toxins and excess hormones are efficiently excreted. Others provide antioxidants that protect liver cells from oxidative stress generated during detoxification. Phase I detoxification relies on vitamins and cofactors to modify toxins, while Phase II requires specific amino acids and sulphur-containing compounds to neutralise and eliminate them. Ensuring the right balance of these supportive nutrients can help the liver function optimally.

Some examples include:

Milk thistle: Supports liver regeneration and bile production.
N-acetyl cysteine (NAC): Boosts glutathione for antioxidants and toxin neutralisation.
Dandelion root: Stimulates bile flow and acts as a mild diuretic.
Curcumin: Found in turmeric, supports both phases of detox.
Calcium D-glucarate: Supports the phase II process of glucuronidation. Reduces oestrogen reabsorption in the gut, particularly when gut health is compromised.
Natural binders such as modified citrus pectin, chlorella and bentonite clay help trap toxins and support elimination.

A word of caution: Some detox-supportive nutrients and herbs may interact with medications, influence hormone metabolism or affect bile flow. Speak first with your doctor and/or nutritional therapist, particularly if you are taking medications.

Lifestyle strategies for detox support

Supporting detoxification is not just about diet—certain lifestyle practices can also help optimise the body’s ability to eliminate toxins. Staying well-hydrated is essential for kidney function and toxin removal, while regular movement, such as walking or yoga, helps circulation and lymphatic flow. Sweat-based practices, including sauna sessions and Epsom salt baths, can further promote toxin elimination through the skin.

Setting up a strong foundation for detox support

Detox is not a quick fix. It is an ongoing process that works best when toxin exposure is minimised and nutrient needs are met. Supporting the liver through food, targeted nutrients and lifestyle choices can make detoxification more efficient without extreme measures or unnecessary restrictions.

Since detox capacity varies, a personalised approach ensures that liver support meets individual needs. This can ensure the right balance of support for liver function, safe toxin elimination and minimising potential side effects. Rather than focusing on short-term fixes, building a strong foundation through daily habits can support long-term health.

For personalised support with detoxification, get in touch with Scotti McLaren at Investigative Health. Based in Geneva, Scotti specialises in nutritional therapy and functional medicine for detox, menopause support and optimising brain health.