Written by Courtney Human RD(SA)

In honour of World Kidney Day and National Nutrition Month, it feels like the perfect time to unpack one of the most persistent nutrition myths: the idea that we need to “detox.” If wellness trends had a personality, it would be a green juice in one hand, apple cider vinegar in the other, and a slightly judgmental attitude about your life choices. The messaging is loud and convincing – cleanse, reset, flush, start again. Somehow, despite it being March, many still feel like they need to “undo” something.

Let’s be clear. Your body is not waiting for a detox. Your liver is not on leave. And your kidneys are already working around the clock doing exactly what they’re designed to do. So why is detox culture still so convincing? Part of it is psychological, as a detox offers structure and a sense of control when things feel a little off. Marketing does the rest, with words like “clean” and “reset” sounding scientific but rarely being defined. Add social media into the mix, and suddenly aesthetic morning routines and quick-fix promises start to make us doubt perfectly normal bodily functions, as if they need an upgrade.

Take apple cider vinegar, for example. While there is some limited scientific evidence suggesting it may slightly improve blood sugar response when taken with meals, there is no strong evidence that it detoxifies the body. The same applies to lemon water with herbs and spices. Hydrating? Yes. Detoxifying? No. Your body does not outsource detoxification to a morning drink, because detoxification is not a product or a plan. It is a continuous physiological process where your liver processes toxins and metabolic waste, your kidneys filter your blood and remove waste through urine, and your gut eliminates waste via stool. These systems are efficient, responsive and always active.

Ironically, many detox diets can disrupt these processes and risk more harm than good. Juicing, for example, removes the fibre of fruits and vegetables, which is essential for digestion and regular bowel movements – one of your body’s key detox pathways. Cutting out entire food groups can reduce protein intake, which the liver relies on for detoxification pathways. Very low-calorie cleanses often lead to fatigue, irritability, blood sugar instability and, very commonly, rebound eating. What is marketed as a reset can quickly become a cycle. And while people often report feeling better after a detox, it’s important to look at what changed. Most cleanses temporarily remove ultra-processed foods, alcohol and excess sugar, while increasing awareness of food choices. There is also a strong placebo effect at play. In other words, it’s not the detox itself – it’s the change in behaviour.

If we shift the focus from detoxing to actually supporting the body’s systems that are already in place to ‘detoxify’, the conversation becomes far less dramatic and far more evidence-based – which, admittedly, is less Instagrammable but significantly more effective.  

This comes down to a few key principles that work together rather than in isolation.

Firstly, protein is not just for gym goals and post-workout shakes – it is fundamental to liver function. Your liver relies on amino acids to carry out detoxification processes, particularly in phase one and phase two pathways where toxins are broken down and made safe for excretion. Emerging research also highlights the role of branched-chain amino acids (BCAAs), found in foods like dairy, eggs, chicken and legumes, in supporting liver health, especially in states of metabolic stress. Lean protein sources such as chicken, fish, eggs, low-fat dairy and plant-based options like lentils, chickpeas, tofu and beans provide the building blocks your liver needs to do its job efficiently. So, while a juice cleanse might feel “clean,” removing protein is one of the quickest ways to make your liver’s job harder, not easier.

Fibre, in particular, deserves a moment of appreciation because it is one of the most underrated “detox tools” we have. Fibre supports gut health and, more importantly, regular bowel movements, which is one of the body’s primary ways of eliminating waste. So, let’s talk about what’s normal, because this is where people get confused. Normal stool frequency can range anywhere from three times a day to three times a week, as long as it is comfortable, regular and easy to pass. If you’re skipping days, straining, or relying on your morning coffee as a personality trait to get things moving, your gut may need a bit more support. This is where your money is better spent – not on detox potions that promise the world – but rather on increasing your fibre intake in practical, evidence-based ways. Think chia seeds, ground flaxseeds, legumes, oats or even a fibre supplement daily like psyllium husk which has strong evidence supporting its role in improving stool regularity, gut health and even cholesterol levels.

Hydration is the next piece of the puzzle, and again, no special ingredients required. Your kidneys rely on adequate fluid intake to filter blood and excrete waste products efficiently. “Adequate” doesn’t mean forcing down litres of water for the sake of it, but rather drinking consistently throughout the day, aiming for pale yellow urine or 1 cup of water for every 10kg of weight as a practical guide. Needs will vary depending on your body, activity levels and climate, but if you’re only remembering to drink water at 8pm while brushing your teeth, we may need to revisit the strategy.

There is also growing evidence around certain spices and plant compounds that support anti-inflammatory pathways in the body, which indirectly supports overall health and metabolic function. Turmeric, for example, contains curcumin, known for its anti-inflammatory and antioxidant properties, particularly when paired with black pepper to enhance absorption. Ginger may support digestion and reduce inflammation, while garlic contains sulphur compounds that can assist liver enzyme activity. These are not detox miracles, but they are valuable additions to a balanced dietary pattern.

And finally, consistency will always outperform intensity. Supporting your body’s natural detoxification systems is not about what you do for three days but rather about what you do most days. Regular meals, adequate sleep, managing stress where possible and maintaining a balanced, anti-inflammatory way of eating creates an internal environment where your body can do its job properly.

None of the above requires a “reset.” None of it needs a label. And none of it involves a detox tea. Just a body, doing what it was designed to do because your liver is still working, your kidneys are doing exactly what they should, and your body was never the problem.