I’m sure many of you have seen or even tried to do a “liver detox” by following the latest trends of doing a juice cleanse or taking supplements. In the past I have definitely been guilty of this too! Though the idea of detoxing the liver sounds good on paper, we don’t need to follow a drastic cleanse to do so. Detoxification is the way the body heals and repairs itself. Our body has various internal cleansing processes that take place continuously and naturally. The liver is one of the body’s biggest detoxifiers, so when given the proper support on a day to day basis, it will be able to do its job of supporting the body’s detoxification very well.
Supporting your liver health means supporting your gut health
The liver and gut are two of the most vital organs for overall health, yet they’re often discussed separately. In reality, they work together as an intricate network aiding in digestion, detoxification, metabolism, and immunity. If one is out of balance, the other will likely suffer.
Living in the upper right quadrant of the abdomen, the liver serves multiple functions in the body and is a team player for both the endocrine (hormone) and digestive systems.
The liver deserves some love! Look at what it does for us:
Stores excess blood sugar by converting glucose to glycogen.
Makes bile, a substance that helps the body break down fat.
Supports the removal of cholesterol from the body.
Stores vitamins and minerals like A,D, E,K and iron.
Helps the immune system fight infection.
Purifies blood by removing toxins from the bloodstream.
The liver and gut are considered “buddy buddy”. The gut serves as the primary source of substances entering the bloodstream, including nutrients, toxins, and bacteria. The portal vein carries nutrients, toxins and bacterial byproducts from other digestive organs in the gut to the liver in order to be processed. The gut helps to absorb nutrients and eliminate toxins through bowel movements. This connection can be traced through the "gut-liver axis," which is essentially the communication pathway between the gastrointestinal system and the liver. Any imbalances in the gut– such as leaky gut, poor digestion, inflammation, dysbiosis (an imbalance of gut bacteria), or constipation– can significantly overburden liver function and allow for toxins to be reabsorbed into the bloodstream. On the other hand, liver health influences gut function, as a healthy liver aids in digestion by producing bile to help with fat digestion and absorption. The bile is the “river” by which toxins are removed from the body via the intestinal tract.
Image retrieved from https://www.saintlukeskc.org/health-library/how-liver-works
Understanding How the Liver Detoxifies: 3 Phases of Liver Detoxification
Liver detoxification is a process that occurs in three phases, each of which plays a critical role in transforming toxins and hormones into less harmful substances that can then be eliminated from the body. A toxin is any substance that creates harmful or irritating effects in the body. Our body is exposed to both internal and external toxins.
Internal toxins:
Stress hormones
Bacterial/fungal/parasitic overgrowth
Poorly digested foods
Cellular waste
External toxins:
Air and water pollution
Chemicals in the home
Pesticides
Pharmaceuticals
Heavy metal exposure
We live in a world where there are toxins everywhere, so it is out of our control to avoid all toxins. By supporting our liver naturally, we can lessen its overall burden and help promote our health. The body does not keep any molecules around for a long time. Even non-toxic molecules, such as hormones, are constantly broken down and reconstructed in preparation for recycling or elimination. Understanding these phases can shed light on how liver and gut health are intertwined.
Phase 1: The Activation Phase
The first phase of liver detoxification involves enzymes that work to break down toxins into water-soluble substances that are more manageable to process. While this step is crucial, it can sometimes produce intermediate byproducts that are more reactive and potentially harmful, so we don’t want the process to stop here.This is where a healthy gut comes into play, as it is responsible for helping to eliminate these byproducts before they can cause damage. During Phase 1, oxidative stress may also occur, which can lead to free radicals that contribute to inflammation and tissue damage. That's why antioxidants—found in many fruits, vegetables, and even specific gut-friendly probiotics—play a key role in supporting Phase 1 and reducing the potential damage caused by free radicals.
Phase 2: The Conjugation Phase
Once the toxins have been broken down by the enzymes in Phase 1, the liver then moves them into Phase 2, where they undergo conjugation. Conjugation is the process by which the body renders these substances to be even more water-soluble so that they are easier to excrete. This is crucial for transforming these intermediates into non-toxic substances that the body can safely eliminate. A healthy gut microbiome supports Phase 2 by providing beneficial compounds and maintaining gut permeability. When the gut is inflamed or there is an imbalance in the microbiome, it can hinder the liver's ability to perform Phase 2 effectively. Certain amino acids, vitamins (like B6, B12, and folate), and minerals are essential for the conjugation process, and these nutrients are absorbed from the gut. If the gut is compromised, nutrient absorption can be impaired, leading to suboptimal detoxification.
There are six different pathways within Phase 2 detoxification to complete the breakdown of toxins: These Phase 2 channels further break down the toxins from Phase 1 and bind them to specific types of protein molecules that “escort” them out of the body through the kidneys or the bile. Phase 2 is important because toxic metabolites from phase I can build up and be reabsorbed into the body.
Glutathione
Sulfation
Glucuronidation
Peptide
Acetylation
Methylation
Phase 3: The Elimination Phase
Phase 3 of detoxification is all about excreting the now-neutralized toxins from the body. This can be done through bile, urine, feces and sweat. The liver sends the conjugated toxins to the gallbladder, which stores bile and releases it into the intestines, where the toxins can be excreted through stool. However, if the gut is not functioning optimally—perhaps due to constipation or poor bile flow—the elimination of toxins can be delayed, allowing them to recirculate in the bloodstream and potentially lead to reabsorption. You can see why the gut plays an integral role in the final phase of liver detoxification. Proper gut motility, a healthy microbiome, daily elimination and good digestion are essential for facilitating the removal of waste products. When this phase is sluggish due to digestive issues or impaired bile flow, toxins can recirculate through the bloodstream, potentially leading to more stress on the liver and other organs.
Signs you have a sluggish liver
Constipation
Joint pain
Brain fog
Gas and bloating
Skin issues: breakouts, psoriasis, eczema, rashes
Allergies
Low mood, depression
Hormone imbalances
PMS and painful periods
How to naturally support your liver and gut health using Nutritional Therapy
It can be dangerous to blindly go into a “liver detox cleanse” without focusing on opening our other detoxification pathways as well. If we are not supporting the gallbladder, hydrating well, pooping daily, moving the body and managing stress then we will recycle the toxins into the bloodstream in a more potent form. Given the deep connection between the liver and gut, supporting both organs simultaneously is key for detoxification and overall well-being. Below are some strategies to help keep both your gut and liver functioning optimally:
Manage Stress
Detoxification is a process that only happens when our nervous system is parasympathetic– meaning we are calm, relaxed and present. The more chronically stressed someone is, the less energy will be allocated for detoxification. Chronic stress increases the production of cortisol, which can lead to inflammation in the gut, while straining the liver’s ability to prioritize detoxification. Carving out time to relax every day, incorporating mindfulness techniques like meditation, yoga and deep breathing are ways you can support liver and gut health naturally.
Eat a liver and gut friendly diet
Each bite of food you take can either support your health or create more stress and inflammation within the body. Focusing on whole, nutrient-dense foods that provide antioxidants, healthy fats and fiber are key for optimal digestion and liver detoxification.
Fiber can help bind to excess toxins, helping to bring them out when you have a bowel movement. Additionally, fiber helps improve gut motility so ensure you are going to the bathroom regularly so toxins are not recirculated into the bloodstream. Fiber also feeds beneficial bacteria living in the gut microbiome.
Essential fatty acids like olive oil, avocados, walnuts and fatty fish help improve the liver’s ability to break down fats more efficiently, preventing a buildup of excess fat in the liver, a condition known as fatty liver. These fats are also essential for reducing inflammation. Eating good fats aid in the production of bile, a digestive secretion produced by the liver that is essential for fat digestion and the absorption of fat soluble vitamins, like A, D, E and K.
Consume bitter foods like dandelion tea, greens, cranberries, bitter melon and cocoa. Not only are these foods rich in antioxidants, but they stimulate the production of bile and digestive enzymes, reducing the burden on the digestive system.
Cruciferous vegetables like broccoli, cauliflower and brussels sprouts contain compounds that boost liver enzyme production.
Berries are high in antioxidants that protect the liver from cellular damage caused by inflammation.
Turmeric and ginger and two medicinal anti-inflammatory cooking herbs that promote liver detoxification.
Stay hydrated
Proper hydration can flush the kidneys and liver, while also reducing constipation to help with elimination.
Blood sugar support
Earlier I mentioned how the liver has various roles in the body, supporting the digestive system and endocrine function. From a hormone standpoint, the liver plays a vital role in blood sugar regulation. Therefore, the more our diet and lifestyle negatively impacts blood sugar regulation, the harder the liver will have to work. Eating whole foods, removing added sugars and refined grains, and focusing on having protein and fiber with all of your meals can naturally reduce blood sugar spikes. Imbalanced blood sugar also depletes the body of B vitamins, which are needed to support liver detoxification!
Get regular exercise
Physical activity promotes healthy circulation and lymphatic drainage, helping the body move toxins out more efficiently. Exercise can also boost gut motility.
Additional lifestyle measures
Using castor oil packs, sweating and going in the infrared sauna are all supportive practices that can aid in liver detoxification and gut motility, while also reducing inflammation.
Limit alcohol and processed foods
Both alcohol and processed foods put additional stress on the liver, impairing its detoxification processes. Reducing their intake can give the liver and gut the chance to heal and function properly.
The liver and gut are two vital organs that are deeply interconnected in maintaining health and facilitating detoxification. Understanding the phases of liver detoxification- Activation, Conjugation, and Elimination– can shed light on how this process works. You don’t need any fancy detox supplements or juice cleanses to support detoxification. Embedding healthy habits into your daily life can help both our liver and gut work harmoniously to promote overall wellness and efficient detoxification.
References:
Grant D. M. (1991). Detoxification pathways in the liver. Journal of inherited metabolic disease, 14(4), 421–430. https://doi.org/10.1007/BF01797915
Hsu, C. L., & Schnabl, B. (2023). The gut-liver axis and gut microbiota in health and liver disease. Nature reviews. Microbiology, 21(11), 719–733. https://doi.org/10.1038/s41579-023-00904-3
Nutritional Therapy Association. Detoxification Module. Date retrieved February 8, 2025.
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