Every January, “detox” programmes surge in popularity. Juice cleanses, detox teas and restrictive plans promise to flush toxins, reset the body and undo festive indulgence.

As tempting as this sounds, from a nutritional therapy perspective it simply doesn’t add up.

The human body already has a highly sophisticated detoxification system and it works every single day.

1. The Detox Myth

The idea that the body becomes “toxic” after a few weeks of festive eating is largely a marketing narrative. If toxins were genuinely building up in the body without removal, we wouldn’t feel sluggish, we would be seriously unwell.

Your body is constantly detoxifying via the liver, gut, kidneys, lungs and skin. Of these, the liver plays the central role. Rather than needing a detox, what many people actually need in January is:

- More fibre

- Adequate protein

- Micronutrients that support liver enzymes

- Regular meals that stabilise blood sugar

- Less physiological stress

Ironically, many popular detox plans do the opposite.

2. Why Detoxes Can Backfire

Juice cleanses and restrictive detox programmes are often:

- Very low in protein

- Lacking fibre

- Insufficient in calories

- High in sugar (even if “natural”)

This combination can:

- Increase blood sugar swings

- Raise cortisol (stress hormone)

- Slow phase 2 liver detoxification

- Lead to headaches, fatigue, nausea or rebound cravings

In short, they may actually increase the burden on the liver, not reduce it.

3. A Better January Reset: Support the Liver

If January feels like a good time to reset habits, that instinct isn’t wrong, it just needs reframing. Supporting liver function means:

- Eating regular, balanced meals

- Including protein at each meal (amino acids are essential for detox enzymes)

- Prioritising fibre to help eliminate toxins via the gut

- Including cruciferous vegetables, bitter foods and healthy fats

- Reducing the overall “load” on the liver (alcohol, ultra-processed foods)

This approach would be far more effective and sustainable than any cleanse.

4. A Liver-Supporting January Recipe

Cauliflower & Turmeric Soup

This is a perfect example of what real detox support looks like: warming, nourishing and deeply supportive of the liver’s natural pathways.

Ingredients (serves 3–4)

1 cauliflower, finely chopped

1 tin chickpeas, drained

1 onion, finely chopped

2 cloves garlic, chopped

1 tsp ground turmeric

750ml chicken or vegetable stock

125ml coconut milk

2 tbsp coconut oil

Salt and pepper to taste

Method

In a large pan, gently heat the coconut oil and cook the onion, garlic and turmeric on a low heat until the onion is translucent.

Add the cauliflower and stock, partially cover and simmer for around 10 minutes until tender.

Blend with a hand blender until smooth (or to your preferred texture).

Stir in the chickpeas and coconut milk and gently heat through.

Season to taste and serve.

This recipe is taken from my cookbook Nourish & Flourish, which focuses on supporting energy, digestion, hormones and metabolic health through realistic, everyday meals, not detoxes or deprivation. If you would like more nourishing, Liver-Supportive Recipes you can find the book here:
https://amzn.eu/d/29OSA1b

5. Why This Supports the Liver

Cauliflower is a cruciferous vegetable rich in glucosinolates, which are converted into compounds such as sulforaphane. These support phase 2 liver detoxification, helping the liver safely neutralise and eliminate toxins.

Turmeric contains curcumin, a potent antioxidant shown to reduce oxidative stress and support liver enzyme activity.

Chickpeas provide both fibre and plant-based protein. Fibre helps bind toxins in the gut so they can be excreted, while protein supplies amino acids needed for detoxification enzymes.

Healthy fats (from coconut milk and oil) support bile production, which is essential for eliminating fat-soluble toxins.

This combination supports detoxification without stressing the body.

References (Selected)

- Klaassen CD & Watkins JB. Mechanisms of bile formation, hepatic uptake and biliary excretion. Pharmacol Rev.

- Hayes JD et al. Dietary phytochemicals and regulation of phase II detoxification enzymes. Annu Rev Nutr.

- Gupta SC et al. Therapeutic roles of curcumin: lessons learned from clinical trials. AAPS Journal.

- Slavin J. Dietary fiber and body weight. Nutrition.

- Marco ML et al. Health benefits of fermented foods: microbiota and beyond. Nature Reviews Gastroenterology & Hepatology.