The word “detox” has become a buzzword in the wellness world, often tied to the idea of achieving a perfectly fit and healthy life. Walk through any health food store, and you’ll find shelves lined with products promising to help you detox your way to weight loss, glowing skin, and boundless energy — all in record time.

What many people don’t realize, however, is that the body is an incredible system already designed to detoxify itself — naturally and gently — when supported with the right nutrients and lifestyle habits. So, let’s skip the cayenne pepper shots (or whatever trend Instagram is pushing this week) and focus on something far more reliable this holiday season: your body’s own built-in detox system.

Detoxification is an important function of the human body. It is designed to rid your body of harmful substances, whether that means environmental toxins or leftover metabolic wastes from your food intake. Accumulation of these substances can lead to inflammation and chronic disease and affects the immune system as well as organ function. 

There are several mechanisms that aid with the process of detoxification:

Our bodies are beautifully designed to detoxify without us even thinking about it. Yet, lifestyle choices — particularly during the indulgent holiday season — can strain these systems and make them less efficient.

Naturally, anything that aids in supporting these organ systems associated with detoxification will help your body’s elimination processes to stay on track. Although it may be enticing to try out the quick fixes like juice detoxes or bottled supplements, healthy habits are the best way to encourage lifestyle changes that will support your body’s natural processes in the long run. 

Here are some simple things you can do to help your body detox after the indulgence of the holidays:

Hydrate

Drinking plenty of water is one of the best things you can do to aid in your body’s natural function across the board, but especially when it comes to detoxing. If you look back at the body systems responsible, such as the kidneys, intestines and skin, you will notice that most of these processes involve the use or excretion of water from the body. Dehydration can cause many issues, from toxin accumulation to heightened anxiety and depression, so make sure you are aiming for about half your body weight in ounces. So, if you weigh 150 pounds, try to drink 75oz of water daily. 

Eat plenty of fiber

Fiber-rich foods help to bind toxins within the intestines and remove them through stool. In fact, you can tell a lot about your gut health – and your toxin load – by just looking at your bowel movements. Check out the Bristol Stool Chart, which labels different types of stool and what it means for your health, to see what “normal” looks like for you. Regularly consume fiber-rich foods as much as you can, which include beans, whole grains, vegetables and fruits. 

Limit alcohol and processed foods

This is a biggie, especially for the liver. The liver is your body’s detoxing powerhouse and it is working 24/7. Alcohol and foods containing chemicals or factory-made ingredients tax your liver’s natural detox processes and make it work harder just to achieve status quo. If you can, cut back on your consumption of alcohol and add in beverages that support your liver such as herbal teas, green tea, lemon water, cranberry juice and even coffee. Antioxidant-rich foods like berries, nuts, seeds and citrus as well as fiber-rich foods and healthy fats are a great way to support your body’s natural detox efforts. 

Eat a balanced diet

We know, we know, it always comes back to a healthy diet, doesn’t it? But here, we don’t mean restriction. Our registered dietitians are a great source of knowledge on the subject (see page ** for a chat with Emily Stoffel) and they always say the same thing: developing a healthy relationship with food is key. So that doesn’t mean you can’t enjoy your desserts and the occasional glass of wine. What it does mean, however, is that you will need to be more mindful about what goes on your plate on a daily basis. The best foods to help you detox overall include a wide variety of fruits and vegetables high in antioxidants. Think: leafy greens, root vegetables, cruciferous veggies, berries, avocados, citrus, fatty fish, whole grains and legumes. Incorporating spices such as ginger and turmeric into your cooking also gives your whole body a boost. 

When it comes to supporting your body, maintaining some simple lifestyle habits are key in creating a higher quality of life. Try out some of these to help your body detox naturally this holiday season and beyond!