Nutrition is one of the most powerful tools we have to support the body’s natural ability to heal and thrive. While our systems are designed to eliminate toxins and maintain balance, modern lifestyles—heavy in processed foods and environmental stressors—can challenge these pathways.
If you’ve been feeling sluggish, bloated, foggy, or dealing with dull skin and irregular digestion, your body may be signaling that it’s working overtime to clear out the gunk. Spring in Southwest Florida, with its natural energy of renewal, offers the perfect moment to support your body’s natural detoxification—not through deprivation or extreme cleanses, but by focusing on whole foods that optimize your filtering powerhouses, the kidneys and liver.
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Photography by Anna Nguyen
jennifer khosla nutritionist
Jennifer Khosla brings over a decade of experience bridging clinical nutrition and holistic wellness. With a background in sports medicine and advanced training in functional holistic nutrition, she helps clients optimize their health through evidence-based natural solutions. Each month, she’ll explore practical applications for enhanced well-being in paradise.
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Photography by Anna Nguyen
jennifer khosla nutritionist
Rather than relying on detox fads, Jennifer recommends a seven-day, whole-foods cleanse—loaded with ingredients that support your hardworking liver and kidneys—to optimize the body’s natural purification process.
The protocol is straightforward: For seven days, you’ll eliminate inflammatory triggers (sugar, alcohol, caffeine, dairy and all processed foods) while focusing on organic, whole foods. Look for pesticide- and preservative-free ingredients straight from the earth. Hydration is key: I recommend 100 ounces of water a day (roughly six tall glasses). Meals should also center on antioxidants, lean proteins to stabilize blood sugar and keep you full, and high-fiber veggies to aid digestion.
The kidneys, which filter about 50 gallons of blood per day and maintain crucial electrolyte balance, benefit from antioxidant-rich berries, which are reported to shield kidney tissue from oxidative stress—where cellular damage outpaces the body’s repair mechanisms. Meanwhile, natural diuretics, like dandelion tea and citrus (which also contain stone-preventing citrate), encourage the removal of excess fluids, reducing the load on the system. I drink dandelion tea year-round as an easy way to maintain strong renal function and clear out waste.
Pantry staples bring powerful benefits, too. In Ayurvedic care, basil is believed to help lower uric acid (a byproduct from processing purine-rich foods like red meat, certain seafood and high-fructose corn syrup, which can lead to gout and kidney disease), while ginger can improve circulation, boosting kidneys’ filtration capacity. Dark leafy greens are packed with many of the nutrients and antioxidants your detoxing organs need. Their alkalizing quality also helps support the body’s pH balance, while their chlorophyll helps bind to heavy metals for removal.
All these kidney-supporting foods also benefit the liver. To give your hard-working liver extra firepower, double up on your serving of cruciferous vegetables like broccoli, Brussels sprouts and cabbage. The sulfur-rich powerhouses contain compounds that activate detoxifying enzymes and help maintain levels of glutathione—one of the body’s most powerful antioxidants.
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Ancient Ayurvedic medicine suggests basil can prevent gout and kidney disease, while milk thistle—a millennia-old remedy—is studied for its regenerative properties.
Garlic deserves special attention: its compound allicin has shown promise in early studies for reducing liver fat and oxidative stress—key factors in preventing nonalcoholic fatty liver disease. The allium can also reduce inflammation and the risk of insulin resistance—a key driver of fat buildup in the liver. Other produce aisle allies pack similar power: Beets bring their own protective chemistry, with its betaine helping the liver process fats efficiently, while their rich betalains work to quell inflammation. Artichokes stimulate bile production (where harmful fat-soluble toxins are packaged and eliminated) and contain silymarin, which is studied for its potential to reduce liver cell damage and support regeneration. The plant compound is even more potent in milk thistle, a touted liver remedy dating back to ancient Greece and Rome.
Plenty of studies show magnesium—which can be depleted by alcohol consumption—plays a crucial role in liver health, with healthy levels linked to better function. Pumpkin seeds deliver the highest dose per serving while also containing hepatic-aiding zinc.
Even with a generally healthy, daily diet, the liver can be taxed by metabolic processing of sugar, fats, alcohol and pollutants. Ease the burden with fiber, which slows glucose absorption, keeping blood sugar steady. A healthy gut is essential to keep everything moving and properly detox, and fiber acts like a magnet, pulling away cellular debris and regulating digestion for effective excretion.
Along with keeping a fiber-rich diet, I turn to age-old remedies to support my purification processes. Apple cider vinegar (ACV) has been part of my daily routine for nearly a decade. Research suggests ACV may help regulate blood sugar, reducing metabolic stress on the liver. Some believe the acidic liquid may also stimulate stomach acids, aiding digestion. I like Bragg’s ACV, which contains ‘the mother,’ the cloudy mix of beneficial bacteria and enzymes in every bottle. A tablespoon diluted in 4 to 6 ounces of water first thing in the morning can prime your systems for success. But, check with your wellness provider first, as its acidity isn’t suitable for everyone.
In holistic nutrition, we recommend timing your nutritional resets to the start of each season to align the body with nature’s rhythms. The results shine through from the inside out—clients report increased energy, mental clarity, immunity, better sleep, reduced bloat and a renewed skin glow. Your body already knows how to thrive—it just needs the right tools to do so.
The information provided in this article is for educational purposes only and not intended as medical advice. Always consult your healthcare provider before beginning any new dietary program.