Detoxing has gained a bad reputation because of it’s association with extreme diets, and the ruthless dedication you had to show just to stay on a detox diet for more than one day.

The modern detox takes a much gentler approach, and some detoxes are designed to help you transition gently into a new diet, while others make it easier for you to cut certain foods (like sugar) out of your diet altogether. These approaches still require full commitment over a number of days or weeks, though, so it that’s not your style, what can you do?

Worry not, you can still give your liver and gut an overhaul by eating some of these cleansing and nourishing foods.

1. Garlic

garlic

Charles Passler, a New York-based nutritionist and detox fan, says that eating garlic helps to activate liver detox enzymes. These enzymes help in breaking down toxins and removing them from your system, so are great for rebooting your liver. Garlic also contains an amazing 39 different antibacterial agents, so it’s a great help for your immune system.

2. Beets

Beets are high in antioxidants, and they activate liver enzymes, which help break down and absorb healthy fats and nutrients like vitamin E, says Passler. When the liver transforms fat and soluble toxins, it binds a lot of the toxins to bile so that they are eliminated from the body in bowel movements.

3. Organic Apples

Adding sliced apples to your diet can really help your gut. Apples are full of fiber, and can help clean out your bowels, and introduce friendly bacteria. Leave the skin on the apples to increase the fiber, and try having them for breakfast with a chia seed pudding. Buy organic apples, because mass-grown apples are often laden with pesticides.

4. Broccoli Sprouts

These sprouts are rich in antioxidants, and boost glutathione levels better than full-grown broccoli, and that means that both types support liver detoxification, Passler explains.

Broccoli sprouts also contain indole-3-carbinol, which is a compound that helps the liver detox excessive levels of hormones.

They also contain the precursors of a substance known as sulforaphane, which may help to prevent some cancers.

5. Fermented Foods

fermented-foods

Feeling bloated or constipated for more than three days? Passler says it’s a sign you may need to eat some fermented foods. Kefir, sauerkraut, pickles and kimchi are all foods that introduce gut-friendly bacteria to make your intestines work smoothly.

6. Walnuts

Walnuts are good for the brain, but they’re also great in the detox department.

Walnuts help increase circulation and blood flow, so toxins are transported more efficiently to your liver to be processed, says Passler. They are also rich in arginine, which helps the body to neutralize and flush out toxic byproducts from alcohol in your brain and nervous system.