6 Natural Ways to Support Your Liver’s Detox Process, According to Experts

Your liver works hard every day, processing nutrients, filtering toxins, and keeping your body in balance. While it’s great at its job, small, thoughtful changes to your routine can help it function even better. The good news? You don’t need drastic cleanses or extreme diets to give your liver some love. Experts share simple, approachable tips to boost your liver’s natural detox abilities—starting with foods, habits, and practices you can incorporate into your daily life.

Related: 7 Healthy Habits to Boost Your Immune System

1. Eat sulfur-containing and bitter foods 

Incorporating nutrient-dense foods into your daily diet is a simple and effective way to support your liver’s natural detoxification processes. From antioxidant-packed berries to sulfur-rich vegetables, these foods help fight oxidative stress, promote bile production, and enhance the liver’s ability to eliminate toxins.

Sulfur-containing veggies like broccoli, kale, and Brussels sprouts help the body produce glutathione, a powerful antioxidant that helps protect liver cells and eliminate harmful substances. 

“Adding cruciferous veggies to your diet is simple: roast broccoli, toss shredded Brussels sprouts into salads, or blend kale or riced cauliflower into smoothies,” suggests Pam Hartnett, MPH, RDN. “Garlic and onions also support glutathione production. Add minced garlic or onions to roasted vegetables, sauces, soups, or stir-fries for an easy way to support your liver.”

Bitter foods, such as arugula, dandelion greens, and radicchio, are also liver-friendly powerhouses that stimulate bile production to break down fats and flush out toxins. 

“Adding even a few bitter foods to your daily routine can help improve your liver function,” Hartnett explains. “Add arugula, radicchio, or dandelion greens to your salads for a slightly bitter kick. You can also sauté endive with garlic or toss it into soups.” 

Dark leafy greens like spinach and kale offer additional detox benefits. 

“Dark leafy greens are rich in chlorophyll, which helps neutralize toxins and support liver function,” says Amy Davis, RDN. “Asparagus, known for its diuretic properties, helps the body flush out toxins.” 

Beets are also particularly beneficial for liver health. 

“Beets, especially beetroot and their stalks and leaves, are a powerhouse for liver health,” says registered dietitian Carla Hernandez. “Packed with flavonoids, they boost antioxidants, combat inflammation, and protect the liver from damage caused by toxins. Beetroot juice, in particular, has been shown to lower oxidative stress and support liver function, making it a great addition to a healthy diet.”

2. Stay hydrated 

Staying hydrated is an easy and effective way to support your liver’s natural detox processes. Water helps your body flush out toxins, keeps your kidneys working smoothly, and aids in bile production—a key player in digestion and detoxification.

If plain water feels a bit boring, herbal teas can be a great addition to your routine. “To support your liver’s detox process naturally, try incorporating dandelion tea,” suggests Kristen White, RDN. “Dandelion tea acts as a natural diuretic, helping the body flush out toxins and supporting bile production for better digestion.”

Other teas, like milk thistle and dandelion root, are also worth sipping on. “Milk thistle tea has silymarin, a compound that protects and regenerates liver cells, while dandelion root tea boosts bile production to help your liver remove toxins more effectively,” explains Hartnett. “For a simple routine, swap out one of your daily drinks—like coffee or soda—with a cup of milk thistle or dandelion tea.”

If you’re looking for something a bit different, green tea is another fantastic choice. “Green tea, which is rich in catechins, has antioxidant and anti-inflammatory properties to reduce the risk of non-alcoholic fatty liver disease,” says Dr. Erin Ellis, Naturopathic Doctor.

By staying hydrated with water, herbal teas, or green tea, you’re giving your liver the tools it needs to stay healthy and do its job effectively.

3. Support your liver with supplements and antioxidants

While a nutrient-rich diet is the foundation of liver health, the right supplements can offer an extra layer of support when needed.

“Key players like glutathione, vitamin C, B vitamins, and magnesium help facilitate natural detoxification,” explains Sandra Avitia, MS, RDN, LDN. “One supplement you might want to consider is N-acetyl cysteine (NAC). This compound reduces oxidative stress and ramps up glutathione production, an antioxidant the liver produces. Glutathione is especially beneficial for detoxifying the liver from medication use.”

For those seeking targeted liver support, certain supplements combine multiple beneficial ingredients. “Key ingredients such as milk thistle, NAC, zinc, and selenium are beneficial in repairing and protecting liver cells,” says Davis. “Physician-formulated LiverMD contains all of these ingredients and can also help support detoxification.”

That said, supplements are not one-size-fits-all. Your needs are unique, and it’s always a good idea to consult with a dietitian, naturopathic doctor, or healthcare provider before adding supplements to your routine. 

4. Incorporate healthy lifestyle habits

The way you move, sleep, and manage stress impacts your liver’s ability to detoxify effectively. Regular physical activity, in particular, offers a host of benefits for liver health. “Enjoy regular physical activity to help maintain a healthy weight, reduce the risk of fatty liver, and improve liver efficiency,” advises registered dietitian nutritionist Vandana Sheth.

Equally important is getting enough sleep, as rest allows the body to carry out essential detoxification processes, including liver regeneration. “Make sleep a priority,” Sheth emphasizes. “Rest is a key factor for the body’s detox processes.”

Chronic stress can also take a toll on your liver and overall health, so finding ways to reduce it is critical. Techniques such as mindfulness, yoga, or even spending time outdoors can help alleviate stress and improve your body’s overall functioning. Pairing these lifestyle habits with healthy nutrition and hydration can provide comprehensive support for your liver’s detoxification process.

5. Reduce exposure to toxins 

Minimizing the toxins your body has to process is a proactive way to support liver health and optimize detoxification. While avoiding alcohol is a common recommendation, it’s equally important to be mindful of everyday products that might be contributing to your liver’s workload.

“Supporting your liver is always helpful, but I also recommend reducing exposure to toxic substances, as this can optimize your detoxification process,” says Hernandez. “Switching to eco-friendly, hypoallergenic, and fragrance-free cleaners and beauty products in your home, kitchen, and bathroom gives your liver one less thing to process.”

Making small, intentional changes—like choosing natural household cleaners, swapping synthetic fragrances for essential oils, or opting for organic skincare—can lighten your liver’s load and allow it to focus on its natural detoxification processes.

6. Try holistic detox practices 

Incorporating holistic practices into your routine can offer additional support for your liver’s detoxification processes while also promoting relaxation and overall wellness.

“Using a sauna is one fantastic way to boost your body’s sweat production and support your liver’s detoxification process,” says Avitia. “As you sweat, the body is flushing out toxins and enables your liver to detoxify more effectively. A sauna can also alleviate stress, which further aids in the detoxification process.” 

Another holistic practice to consider is using castor oil packs. “Castor oil contains ricinoleic acid, which is believed to stimulate circulation and lymphatic flow,” explains Dr. Ellis. “This improved flow helps remove toxins and waste products from the body, potentially aiding liver detoxification indirectly.”  

Applying a castor oil pack to your abdomen while relaxing can be a gentle and accessible way to support lymphatic and liver health. These time-honored techniques can complement other detox-supporting habits, offering a natural way to help your body eliminate toxins and function at its best.

Taking care of your liver doesn’t have to be overwhelming. By making small, intentional adjustments—like adding nutrient-packed foods to your diet, staying hydrated, or swapping out harsh household products—you can support its natural detoxification processes. Over time, these simple steps can make a big difference in how your body feels and functions. Your liver plays a key role in your overall health, and these everyday habits are a great way to show it some extra care.

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