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Liver Cleanse: 6 Steps to a Cleaner You

liver detox

The liver is one of the body’s main detoxification organs. It works hard every day behind the scenes to rid the body of toxins. It creates bile to help break down dietary fats, cleanse the blood of toxins, break down used hormones, and store essential vitamins and minerals. When the liver becomes overburdened, it does not function as well. A buildup of cholesterol, obesity, insulin resistance, metabolic syndrome, type 2 diabetes, and high triglyceride can also lead to fatty liver disease. Food does not get digested properly, hormones build up in the body, and toxins cannot be removed.

With today’s lifestyle, our body encounters more environmental toxins than the many generations before us. These toxins come from our homes (off-gassing of carpets or vinyl flooring), our workspace (new paint, mold build-up from poor ventilation, cleaning supplies, plastics from computers), and our food supply (alcohol, medications, food additives, food dyes).

How important is it to know how to cleanse your liver from alcohol and other toxins? An overburdened liver with impaired function can result in a variety of symptoms:

  • joint pain,
  • brain fog,
  • acid reflux,
  • heartburn,
  • gas and bloating,
  • chronic fatigue,
  • inability to lose weight,
  • moodiness,
  • insomnia,
  • bad breath,
  • constipation,
  • infertility,
  • acne,
  • weight gain at the middle section, or
  • headaches.

Fortunately, a liver cleanse can help improve a liver’s function and help it get rid of excess waste. Discovering how to cleanse your liver from alcohol and other toxins starts with six steps. What foods cleanse the liver? What healthy lifestyle choices help detox your liver? Keep reading to learn more.

Remember to consult with a healthcare professional before starting any new supplement regimen or making significant changes to your diet and lifestyle.


Step 1: Drink Plenty of Water

Staying hydrated helps flush out toxins and supports liver function. Aim for at least 8 glasses of distilled water per day.


Step 2: Switch from Processed to Organic Foods

Remove all processed foods from your diet: alcohol, sugar, artificial ingredients and food additives. What foods cleanse the liver? These antioxidant-rich, detoxifying foods are a great start. Replace processed foods with organic whole foods, such as:

  • green-leafy vegetables,
  • cucumbers,
  • carrots,
  • beets,
  • cabbage,
  • organic fruits,
  • nuts and seeds and
  • grass-fed, free-range (or wild-caught) meats.

Cleaning up the diet helps unburden excess toxins from the liver while eating more fruits and vegetables fuels the liver so it can work properly.


Step 3: Add Liver-Loving Herbs

Reaching for herbs during a liver cleanse is a natural way to speed up detoxification. Add liver-loving herbs to your diet. Dandelion, milk thistle and burdock root are my favorites.

  • Dandelion. Dandelion helps the liver make bile. Bile helps cleanse the liver.
  • Milk Thistle. Milk thistle is a well-known liver-loving herb used to support overall liver health.
  • Burdock Root. If you want to know how to cleanse your liver from alcohol, burdock root may be particularly helpful. This herb, while lesser-known, works to decrease the amount of fatty deposits on the liver resulting from alcohol intake or processed sugary foods. Studies also show burdock root increases the amount of glutathione in the liver. This increases the liver’s ability to detoxify.

You can also ingest herbs in a liquid form:

  • Teas. I like to blend herbs together in equal amounts to make a strong detox tea. Add the dried herbs to water, bring to a boil and let simmer gently for 15 minutes. Or opt for a nice green tea like Gaia Herbs’ Green Tea, which supports weight loss, immune health and energy. A 2020 study found that green tea may reduce levels of liver enzymes. Enjoy at least 6 cups throughout the day.
  • Tinctures. If you are not a tea drinker, reach for tinctures. Tinctures are strong herbal extracts that are added to 2 ounces of water. For a cleanse, I am sure to take my tinctures three times a day just before my meals.


Step 4: Try a Liver Cleanse Supplement

One of the easiest ways to increase liver-loving herbs and vegetables is to opt for a functional food detox. These are whole food-based supplements similar to a protein powder. Actually, I call them protein powders on steroids! They provide plant protein, broccoli, carrots, beets, radishes, artichokes and important cleaning herbs like burdock and milk thistle. These powders are easy to use, blend well into water or milk and taste great (really!). They are a perfect way for a busy person to cleanse their liver without a whole lot of effort!

The same nutrients are available in capsule form. Liver Cleanse by Thorne Research and LiverMax 30-Day Cleanse by Advanced Naturals are excellent choices.


Step 5: Practice Stress-Reducing Techniques

Chronic stress can burden the liver. To promote relaxation and support liver health, engage in stress-reducing activities like meditation, deep breathing exercises, or yoga.


Step 6. Get Regular Exercise

Physical activity helps improve circulation, reduce inflammation, and support overall liver function. Aim for at least 30 minutes of moderate exercise most days of the week.



Now you know the 6 steps to a cleaner liver, including what foods cleanse the liver. A liver cleanse can be a powerful tool to support your body’s natural detoxification processes and improve overall health. You can help your liver function at its best by following six simple steps. Remember, a healthy liver is essential for optimal well-being, so take the time to give it the care and attention it deserves. As always, consult with your healthcare provider before making significant changes to your diet or starting any new supplement regimen. With a little effort and dedication, you can be on your way to a cleaner, healthier you!