Grilled meats, sweet sauces, chips, dips, and sugary drinks. Summer BBQs are a fun way to connect, but they can leave your body feeling sluggish and bloated. If you’re looking to reset without harsh cleanses or gimmicks, Dr. Mercola, a board-certified family medicine osteopathic physician (DO) and multi-best-selling author, recommends simple, natural ways to help your body detox and bounce back.

Here are his top tips for cleansing gently, using seasonal foods and habits that work with your body, not against it.

1. Choose Hydrating, Detox-Friendly Foods

Water-rich fruits and vegetables are one of your best allies when it comes to flushing out toxins. Dr. Mercola recommends seasonal superstars like cucumbers, watermelon, zucchini, and leafy greens. Not only do they provide hydration, but they’re also packed with antioxidants and fiber that support digestion and cellular health.

Herbs like parsley and cilantro offer additional detox support, thanks to their natural chelating properties that help remove heavy metals and other unwanted compounds.

2. Start Your Day with a Mineral Boost

After a salty or sugar-heavy meal, hydration is key. Dr. Mercola suggests starting your morning with a large glass of filtered water and a pinch of unrefined sea salt or a squeeze of fresh lemon. This helps rehydrate cells and supports kidney function, your body’s natural filtration system.

3. Support Liver Function with Cruciferous Veggies

Your liver is your body’s main detox organ, and it thrives on support from cruciferous vegetables. Dr. Mercola highlights broccoli, Brussels sprouts, cauliflower, and arugula as excellent choices. These vegetables activate key liver detox pathways, helping your body break down and eliminate the byproducts of grilled meats, processed foods, or sugary foods.

4. Take a Break from Sugar and Alcohol

Sugar and alcohol can burden the liver and contribute to inflammation, especially after a day of indulgence. Dr. Mercola recommends using the next day as a reset: skip the wine and dessert, and instead reach for whole, unprocessed foods that are easier for your body to handle.

For something naturally sweet, try fresh berries with cinnamon or a smoothie made with leafy greens, berries, and unsweetened coconut water.

5. Get Moving

Exercise helps promote circulation, lymphatic flow, and toxin removal, but it doesn’t have to be intense. Dr. Mercola suggests opting for light activity like walking, stretching, or gentle yoga. The goal is to stimulate recovery, not stress your system further.

6. Try a Light Intermittent Fast

Giving your digestive system a rest between meals can support detox and energy balance. Dr. Mercola often recommends intermittent fasting as a gentle tool to help the body reset. Even a 12- to 16-hour window between dinner and your next meal can help your system repair.

Stay hydrated during fasting hours with herbal teas or mineral-rich broths to keep your energy steady.

7. Rebuild Gut Health with Fermented Foods

Heavy meals low in fiber can throw off your gut microbiome. To rebalance, Dr. Mercola recommends incorporating fermented foods like sauerkraut, kimchi, kefir, or plain yogurt. These natural sources of probiotics help restore digestive function and support your immune system.

If fermented foods aren’t part of your routine yet, a high-quality probiotic supplement can help bridge the gap.

8. Prioritize Rest and Recovery

Your body does most of its detox and repair work while you sleep. That’s why Dr. Mercola stresses the importance of rest, especially after a day of overindulgence. Aim for at least seven to eight hours of uninterrupted sleep to help your liver and digestive system reset.

Unplug from screens in the evening and wind down with a calming ritual, like herbal tea, soft music, or light reading.

A Reset You Can Feel Good About

Detoxing doesn’t have to mean deprivation. Dr. Mercola’s approach focuses on real food, gentle movement, and restorative habits that support your body’s natural ability to recover. By nourishing rather than punishing your system, you’ll feel lighter, more energized, and ready to enjoy everything summer has to offer.

This season, let your body catch its breath with foods and habits that bring it back into balance, naturally.