M10News | Health Desk | 2 June 2025
A selection of fruits commonly found in supermarkets may play a key role in supporting the body’s natural detox functions, according to health experts.
Nutritionists have pointed to six fruits that can support the liver and kidneys — two vital organs responsible for filtering toxins and maintaining internal balance — through hydration, antioxidant activity, and anti-inflammatory effects.
Watermelon: Hydration and Circulation Boost
Watermelon, made up of over 90% water, has been described as a “natural diuretic” that can stimulate urine flow and help the kidneys remove excess waste.
Registered dietitian Dr. Emily Burch says the fruit can also help “maintain fluid balance and ease the workload on the kidneys.” Rich in lycopene and vitamin C, watermelon may also benefit liver function by combating oxidative stress.
Grapes: Liver-Protective Compounds
Dark grapes — particularly red and purple varieties — are rich in resveratrol, a plant compound with anti-inflammatory and liver-protective properties.
A study published in the Journal of Agricultural and Food Chemistry found that grape extract may support liver health in individuals with nonalcoholic fatty liver disease (NAFLD). Experts recommend eating whole grapes rather than processed juice to retain the full spectrum of nutrients and fibre.
Lemons: Supporting Bile Flow
Lemons are often cited in traditional wellness routines, and modern science appears to support some of these claims.
The citric acid in lemon juice is believed to stimulate bile production in the liver, which aids digestion and the breakdown of toxins. Holistic nutritionist Laura Bennett told M10News that starting the day with warm lemon water can “gently activate liver enzymes and support detoxification”.
Apples: Fibre That Supports Detox
Apples — particularly green varieties — contain pectin, a type of soluble fibre that may help reduce cholesterol and heavy metal accumulation in the body.
Experts say this reduces the detox burden on the liver. The peel is especially high in beneficial polyphenols, which have been linked to improved fat metabolism and liver enzyme activity.
Kiwis: Vitamin C-Rich Powerhouses
Kiwis are a good source of vitamin C and potassium, and may help reduce oxidative stress in liver cells, while supporting blood pressure regulation — a key factor in kidney health.
Some research suggests the enzyme actinidin, found in kiwis, also aids protein digestion, which can indirectly support liver function.
Berries: Antioxidants for Organ Health
Berries such as strawberries, blueberries and raspberries are packed with anthocyanins — compounds known to protect liver and kidney cells from inflammation and oxidative damage.
Nutritionist Sarah Keane told M10News that “eating a variety of berries daily can support liver detox pathways while also benefiting your heart and immune system”.
Expert Advice: Diet Alone Is Not Enough
While these fruits can support organ health, doctors say they should not be viewed as a cure.
Maintaining a balanced diet, limiting alcohol intake, staying hydrated and exercising regularly are all essential components of a healthy liver and kidney system.
Individuals with existing health conditions are advised to speak with their GP or a qualified dietitian before making major changes to their diet.
Reporting by M10News Health Desk
For more health updates, visit m10news.com/health
