Detox season is back — here’s what I want you to understand first

Every start of the year, the word detox pops up again. Detox teas, liver cleanses, “7-day resets”… and usually a long list of supplements to buy.

I understand the appeal. After holidays, travel, stress, or a few weeks of eating differently, lots of people feel a bit off — heavy digestion, low energy, cravings, restless sleep, skin flare-ups.

But here’s the thing: most of the time, what people call “detox” isn’t actually about toxins. It’s about wanting to feel clear, lighter, and back in control — and there’s a smarter way to get there.

Your body is already detoxing every day

Your liver, gut, kidneys and lymphatic system are doing their job 24/7. Detox isn’t a special event that only happens if you drink the right tea or take the right powder.

This is why I’m cautious with detox programs that promise to “flush toxins” — major health organisations point out that detox diets are often restrictive, and the benefits people feel are usually from basic habit changes (less alcohol, more whole foods, better sleep), not from detox products.

The part that worries me: supplement-heavy detox plans

I’m not anti-supplement at all — I use them when they’re relevant and targeted. But I am cautious when “detox” becomes an excuse to add 8–12 new products at once, especially without a proper health history, medication review, or a clear reason for each item.

More supplements doesn’t automatically mean more support. Supplements are biologically active, and there are well-recognised clinical resources and guidelines specifically because herbal and dietary supplement–related liver injury can happen (it’s not common, but it’s real).

So if a detox plan makes you feel worse (nausea, headaches, constipation, diarrhoea, poor sleep, anxiety), that’s not “toxins leaving” — that can be a sign your body is under more stress, not less.

What I recommend instead: a real reset (that you can actually maintain)

When clients tell me they want a detox, what they usually need is a reset of inputs, not a cleanse.

Here are a few places I start — because they work:

• Pause alcohol for 2–3 weeks Even small amounts can affect digestion, sleep quality, cravings, inflammation, and energy. This is often the fastest “reset” lever.

• Eat meals that stabilise your blood sugar A lot of “detox symptoms” are blood sugar swings in disguise. Focus on:

  • protein at each meal

  • fibre daily (veg, legumes, berries, seeds)

  • a proper breakfast if mornings are a struggle

• Support elimination (because this matters) If you’re constipated, doing a “detox” makes no sense. A reset should help your body eliminate well — hydration, fibre, movement, and sometimes simple digestive support.

• Hydration + minerals Not just “drink more water” — but actually support hydration with mineral-rich foods (soups/broths, cooked greens, seeds), and electrolytes if you train or sweat a lot.

• Sleep and nervous system first If your nervous system is on high alert, digestion and recovery suffer. A reset might be as simple as: a warmer evening routine, fewer screens late, earlier bedtime, and a consistent wind-down.

None of this is extreme. And it doesn’t require a shopping cart full of supplements.

Where functional testing can help (without going down a rabbit hole)

Sometimes, the best reset isn’t adding more — it’s understanding what’s actually driving your symptoms. If bloating, constipation, reflux, fatigue, cravings, or skin flare-ups keep coming back, functional testing can help us identify your key drivers and make your plan more targeted — instead of guessing.

When I don’t recommend DIY detoxing

If you have persistent digestive symptoms, significant fatigue, a complex medication/supplement routine, or a history of disordered eating, I’d avoid restrictive detox plans. This is where personalised support can save a lot of time, stress, and money.

A real reset isn’t punishment. It’s not starving your body, flushing it, or overwhelming it with supplements. It’s reducing what’s draining you — and rebuilding the foundations that support energy, digestion, hormones, and recovery.

Your journey to wellness starts now.

Karelle

Functional Nutrition Therapist (BANT, CNHC)

Proud winner of the Health & Wellness Award – Algarve Business Awards 2025

References:

• British Dietetic Association on detox diets.

• NCCIH overview of detoxes/cleanses and research quality.

• AASLD guidance on drug/herbal/supplement-induced liver injury.

• LiverTox resource on liver injury from meds and supplements

• Photo by Elena Leya on Unsplash