As we transition from the cold, darker months of winter to a warmer, brighter season, our bodies naturally seek adaptation. Spring, often symbolized as a period of renewal and rejuvenation, is viewed by many holistic health systems, including Traditional Chinese Medicine and Ayurveda, as the ideal time for a detox.
Engaging in a well-planned spring detox can help clear out winter’s accumulated toxins, boost energy, enhance immune and digestive function, and improve mood and mental clarity. This process is particularly beneficial for those feeling lethargic or those affected by seasonal allergies.
Below, a look at how to support your body’s primary detox organs—including your liver, kidneys, and lymphatic system—straight from health experts.
- ABOUT OUR EXPERTS: Kathleen Garcia-Benson, R.D., is a nutritionist with Top Nutrition Coaching. Dr. Chelsea Azarcon, N.D., is a naturopathic doctor.
7 Steps to a Healthy Spring Detox
1. Nourish Your Liver With Nutrient-Rich Foods
You can consider your liver your body’s “detox powerhouse,” according to naturopath Dr. Chelsea Azarcon, N.M.D. Since the liver is responsible for processing toxins from the blood and preparing them for excretion, an effective detox should focus on liver-supporting foods, herbs, supplements, and habits.
“Detoxification is something the body naturally does when the liver and kidneys are functioning well,” says registered dietitian Kathleen Garcia-Benson, R.D., a nutritionist with Top Nutrition Coaching. “The liver supports detoxification by filtering blood and playing a key role in producing glutathione, a powerful antioxidant that helps neutralize harmful compounds and supports detoxification.”
To support liver health, Azarcon recommends incorporating nutrient-rich foods and plenty of antioxidants into your diet, including cruciferous vegetables (like broccoli and cabbage), bitter leafy greens like dandelion or mustard greens, other fresh vegetables (particularly alliums like garlic and onions), and bitter or sour foods (like fermented veggies).
“Many of these foods also contain sulfur compounds and other key nutrients that further support liver function,” says Garcia-Benson.
Additionally, “Eating magnesium-rich foods is helpful during a detox,” says Garcia-Benson, “Dark leafy greens, nuts, seeds, and dark chocolate help maintain good levels of magnesium and micronutrients that support the body’s natural detoxification processes.”
Finally, while a plant-heavy diet is most supportive for the liver, your body still needs protein-rich foods with cysteine to help with glutathione production, too, Garcia-Benson points out. “Good sources are chicken, turkey, eggs, cottage cheese, and sunflower seeds,” she says.
Read More: How To Support Your Body’s Natural Detoxification Process
2. Add in Herbs For Additional Liver Support
In addition to a healthy diet, Azarcon and Garcia-Benson suggest liver-supporting herbs, including milk thistle and dandelion—which studies show contain compounds (including the flavonoid called silymarin found in milk thistle) that can aid in liver health—as part of a spring detox.
“Milk thistle has been traditionally used for liver support, and some studies suggest it may help protect liver cells, although findings are somewhat inconsistent,” says Garcia-Benson. According to research, milk thistle protects the liver by acting as an antioxidant, supporting a healthy inflammation response, and promoting healthy liver tissue repair. Silymarin, found in milk thistle, may also help to regulate inflammatory cytokines and inhibit harmful enzymes and protein complexes involved in liver issues.
“Dandelion is another herb that some studies have found to potentially have liver-protective properties,” says Garcia-Benson. “Some people use dandelion for liver support because of its diuretic properties; it may help promote kidney function by increasing urine output.”
“Dandelion also provides many micronutrients and antioxidants, just like other plant foods, which can contribute to overall gut health and well-being,” she adds. For example, research shows that dandelion contains bioactive compounds, including sesquiterpenoids, saccharides, flavonoids, and triterpenoids, which have positive effects on immune function and detoxification.
3. Consider Castor Oil Packs
“Focusing on bile support is a great way to support both liver and gallbladder function, as bile empties toxins from the liver into the gut where it can be removed from the body,” explains Azaron.
To assist your body in making enough bile—a digestive liquid produced by the liver to aid in digestive processes— Azaron recommends castor oil packs for supporting detoxification. They’re used in holistic medicine to enhance circulation and promote the elimination of toxins from the body, according to Azarcon.
Castor oil is FDA-approved as a stimulant laxative, meaning it can help relieve constipation. When applied to the skin, castor oil is also thought to stimulate the lymphatic system, which helps to cleanse the body of toxins and improve liver function. To use a castor oil pack, she suggests soaking a piece of cloth in castor oil, applying it to the abdomen, covering it with plastic wrap, and placing a heat source such as a heating pad on top for 45 to 60 minutes to enhance absorption.
Read More: 6 Signs You’re Not Absorbing Nutrients Well—And What To Do About It
4. Sweat And Get Lymph Flowing
The lymphatic system aids in detoxification as it filters waste and extra fluids from tissues and channels them into the bloodstream for removal, making lymph flow important for kickstarting the detox process. “Dry brushing, drinking plenty of water, using a vibration plate (which you stand on to stimulate muscles and blood flow), and exercising are excellent ways to get the lymph flowing and begin the detoxification process,” advises Azarcon.
Sweating is an additional, effective way to remove waste, such as heavy metals, from the body while boosting circulation. “Utilizing a sauna, particularly an infrared sauna, and engaging in regular exercise are great ways to promote sweating and toxin removal,” says Azarcon. These activities not only help cleanse the body but also boost your mood, energy, immune system, and overall health.
5. Support Kidney Health
“The kidneys flush out waste, toxins, and excess water-soluble vitamins through urine, and, in the process, help regulate fluid balance and support the liver and colon in doing their jobs,” Garcia-Benson shares.
A few ways to support kidney health during a detox: “Drink lots of water, avoid processed foods, maintain healthy blood pressure, and limit alcohol intake to keep your kidneys in top shape,” suggests Azarcon.
Garcia-Benson seconds this, emphasizing that adequate hydration and a clean diet help the kidneys efficiently process and flush out toxins. “Drink enough water so that your urine is light straw-colored, which is a good indicator of hydration,” she says. Another one of her top tips: Avoid sugary drinks and alcohol, which can mess with kidney and gut health and undermine your detox efforts. According to the National Kidney Foundation, “Drinking alcohol can harm kidneys, leading to high blood pressure, dehydration, and liver disease.”
6. Get More Fiber to Support Gut Health
“To support your gut—which is the main player in your immune system—include plenty of fiber in your diet, stick to whole foods, and consider adding bone broth and probiotics,” suggests Azarcon. Since daily bowel movements are important for maintaining a healthy gut microbiome and eliminating toxins that the liver processes, fiber is especially beneficial during a detox, as it supports regularity.
“Fiber-rich foods like lentils, beans, root vegetables, chickpeas, oats, quinoa, chia seeds, and fermented foods (like sauerkraut and kimchi) help support gut health, colon health, and overall digestion and elimination,” notes Garcia-Benson.
To fill fiber gaps in your diet, consider a supplement like Psyllium Husks Powder from The Vitamin Shoppe brand.
7. Use a Personalized Approach
While a detox can significantly benefit your health, it’s important to tailor it to your individual needs. “Listen to your body and adjust your detox methods accordingly,” Azarcon says. “Whether it’s supporting your lymph system, kidneys, liver, gut, or simply sweating more, choose the strategies that work best for you.” This personalized approach ensures that you reap the maximum benefits of your spring detox, setting a healthy tone for the rest of the year.
However, be aware that some people may experience side effects such as fatigue, headaches, irritability, or digestive disturbances as the body adjusts to the detoxification process. To lower the chances of these symptoms, be sure to stay hydrated and possibly adjust the intensity of your detox methods if severe discomfort occurs. Always consult with a healthcare provider if you have underlying health conditions, to ensure your detox plan is safe and appropriate for you.