Daily tips to support your cleanse!

Whether you’re doing a full-body reset, a liver detox, or a gut-focused cleanse, creating simple daily routines can make the process effective, easier and more enjoyable. A well-structured cleanse supports your body’s natural detox pathways, boosts energy, and helps you feel more balanced, inside and out!

Follow these easy steps during a cleanse to get the full benefits –

Start your morning right

How you begin your day sets the tone for the rest of it, especially during a cleanse.

Morning routine tips:

Gut Health Smoothie (Including Kefir, Complete Prebiotic, and Pure Fish Collagen) – ideally, consume your smoothie on an empty stomach and leave it 15-20 minutes before eating solid foods.
Warm lemon water or apple cider vinegar tonic – kickstart your digestion and support liver function.
Gentle movement – try yoga, stretching, rebounding, or a 15-minute walk to stimulate circulation and lymphatic flow.
Dry brushing – stimulates lymphatic drainage and exfoliates the skin.
Mindfulness or journaling – start the day calm and focused. Emotional detox is part of the process.

Focus on nourishing whole foods

A cleanse isn’t about deprivation; it’s about giving your body the tools to thrive.

Foods to include:

Whole, unprocessed foods – fresh vegetables, leafy greens, fruits, legumes, nuts, seeds, and whole grains.
Liver-supporting foods – broccoli, garlic, turmeric, leafy greens, beetroot and lemon.
Gut-friendly foods – fermented foods, prebiotic fibre, collagen, and bone broths.
Hydrating foods – cucumber, celery, watermelon, and citrus fruits.
Bitter greens – rocket, dandelion greens, endives, artichoke and radicchio, which all help to stimulate bile flow.
Mucilaginous foods – aloe vera, slippery elm, chia seeds, flaxseeds, seaweed, and marshmallow root.

Foods to avoid/limit:

Alcohol, caffeine, refined sugar, ultra-processed foods, fried food, and artificial sweeteners.
Gluten and cow’s dairy (if recommended for your cleanse).

Hydrate consistently throughout the day

Hydration is essential for flushing out toxins and supporting all three detox phases, especially elimination.

Hydration tips:

Aim for 2-3 litres of filtered water per day.
Add herbal teas like dandelion, ginger, or nettle for extra support. Try our delicious Gut Cleanse Tea, which contains dandelion root.
Add a pinch of sea salt or electrolyte mix to your water for better absorption.
Sip warm broths or lemon water between meals.

Support daily elimination

Constipation or sluggish digestion can hinder your cleanse. The goal is to keep things moving!

Tips:

Get 25-35g of fibre daily by including high fibre foods like fruits, vegetables, legumes, seeds, nuts, whole-grains, and our Complete Prebiotic.
Move your body daily to encourage regular bowel movements.
Drink herbal teas that support digestion.
Consider a gentle magnesium citrate supplement if you’re prone to constipation. Check with your healthcare provider before adding in any supplements.

Rest and restore

Cleansing can use more energy than you think, as your body is working hard behind the scenes.

Restorative habits:

Get 7-9 hours of quality sleep.
Take short rest breaks or naps if needed.
Practice meditation, breathwork, or gentle yoga.
Avoid overstimulation by reducing screen time and avoiding late nights and intense exercise.

Support skin and lymph nodes

Your skin is a detox organ, too. Encourage release through:

Dry brushing before showering.
Epsom salt baths – 2-3 times weekly to relax muscles and promote detox.
Sauna or infrared therapy, if available.
Use natural, non-toxic skincare and household products during your cleanse.

Track your cleanse experience

Keeping a journal helps you stay connected to how you feel – physically, mentally, and emotionally.

Note down the following:

Energy levels
Mood
Digestion and bowel movements
Sleep quality
Cravings
Wins and challenges

Mindset check-in

Cleansing isn’t just physical – it can be emotional, too. Old habits, stored emotions, or cravings may come up. That’s part of the process.

Remember to be gentle with yourself, celebrate the small wins, and use this time to reconnect with your body and mind. Aim for progress, not perfection!

A cleanse is a chance to reset, replenish, and reconnect – not just to detox, but to nourish and empower your body and mind. With the right foods, habits, and mindset, you’ll feel clearer, lighter, and more in tune with your body’s natural rhythms.

Even small changes, done consistently, can lead to big results!

If you found this interesting, you may also find this article useful – Do you need a cleanse? Here’s how to tell…

Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.