Your body already comes with its own sophisticated detoxification systems: your liver, kidneys, skin, lungs, and of course, your gut. What you actually need is to support those systems with everyday habits, not spend hundreds on powders or “cleanses.”
If you want to naturally enhance your body’s cleansing process, here are six practical and science-backed strategies to focus on.
Water is your gut’s best friend. It maintains the mucosal lining of your intestines, supports a healthy balance of bacteria, and keeps your digestive system moving smoothly. Adequate hydration also prevents constipation by keeping stools soft and easy to pass.
Tip: Aim for around 2 litres of water per day, though your needs may vary depending on your activity level and body size.
Fibre does more than “keep you regular.” It also acts as food for beneficial gut bacteria, helping to create a balanced microbiome. A diet rich in a variety of fibres has been linked to better digestion, hormone balance, and even improved mood.
Tip: The general recommendation is 30–40g of fibre daily, but individual tolerance varies. If you’re dealing with gut issues, work with a gut-health dietitian to find the right balance.
Your digestive system needs downtime. Between meals, a process called the Migrating Motor Complex (MMC) sweeps leftover food and bacteria through the gut, helping to keep it clean. Constant snacking can interrupt this natural cleansing wave.
Tip: Allow 3–4 hours between meals and aim for a 14-hour overnight fast.
Instead of reaching for detox teas, load your plate with foods that naturally support gut health. This includes:
These foods work together to create a healthy gut ecosystem.
Not all processed foods are harmful, but ultra-processed foods with long ingredient lists can sometimes disrupt gut balance. Ingredients like emulsifiers or artificial sweeteners may affect the microbiome in certain people.
Tip: Don’t demonise these foods. Just keep them in check and focus on balance.
Movement doesn’t just benefit your muscles, it also supports digestion. Even light physical activity, like walking, helps stimulate your intestines, promoting regular bowel movements and reducing bloating.
Tip: Aim for 15 minutes of daily movement, whether it’s structured exercise, yoga, or simply getting more steps in.
You don’t need detox teas, powders, or rigid cleanses to “reset” your gut. Your body is designed to detox itself naturally, what it needs is your support. Hydration, fibre, rest, gut-friendly foods, balance, and movement will always do more than a pricey “detox” ever could.
So say no to the marketing gimmicks because the only thing those detoxes are cleansing is your wallet.
Is the Gut Edition of our Rebalance Program right for you? Find out here.
