Understanding how the body naturally eliminates waste is foundational to preventing illness and maintaining health. Instead of relying on restrictive diets or popularised “cleanses”—which are not only unnecessary but potentially harmful in children—it’s more effective to support the body for what it’s already built to do: process and eliminate waste through the liver, kidneys, digestive tract, skin, lungs, and lymphatic system.
While we often assume these systems are functioning properly, subtle symptoms like fatigue, frequent illness, or sluggish digestion can suggest otherwise. Children today are exposed to numerous environmental stressors, from air and water pollutants to low-fibre, nutrient-poor diets, and increasing emotional demands. These factors can interfere with normal elimination and overall well-being.
Fortunately, you likely don’t need complicated protocols or rigid rules. Daily habits like hydration, balanced nutrition, and limiting environmental exposures can go a long way in supporting your child’s natural physiology. The idea is to use practical, sustainable strategies to help your child thrive, without restriction or unnecessary intervention.
POOPING DAILY
The digestive tract plays a critical role in eliminating waste, including excess hormones and metabolic byproducts. Regular, complete bowel movements help expel these substances, while infrequent or incomplete elimination may allow some compounds to be reabsorbed into circulation, potentially contributing to fatigue, irritability, poor appetite, or skin changes.
Fibre is key. Soluble fibre (from foods such as oats, chia seeds, flax, pears, berries) absorbs waste and helps remove it, while insoluble fibre (from vegetables and whole grains) adds bulk and promotes motility. Fermented foods including yoghurt, kefir, or a small portion of sauerkraut support the gut microbiota, which plays a role in digestion, immune regulation, and metabolising toxins.
Encouraging Healthy Digestion
- Focus on high-fibre foods at most meals
- Pair fibre with healthy fats and proteins to stabilise blood sugar and energy
- If constipation or irregular bowel movements persist, consult a trusted healthcare provider before introducing supplements
HYDRATION
Water is essential for every cell in the body and is particularly important for eliminating waste through urine, sweat, breath, and the lymphatic system. Even mild dehydration can lead to symptoms like low energy, irritability, poor focus, and sluggish digestion. Signs of dehydration may include dark urine, dry lips, and infrequent urination.
Water helps flush the kidneys, supports bile production, and keeps stool soft and easy to pass. Without it, elimination becomes more difficult.
As a general guideline, children should aim for about 0.5 ounces of water per pound of body weight per day (e.g., 25 ounces for a 50-pound child), with adjustments for climate and activity level. If you have trouble getting your kiddo to drink enough water, here are some ways that may help:
- Make it fun with colourful bottles. If they’re into crafting, have them decorate the bottle!
- Have a routine at mealtime where water must be included with each meal
- Add berries/fruit to water for those craving more flavour
- Offer caffeine-free herbal teas (fruit flavours are popular)
- Note: Always read labels and check with your healthcare professional to ensure herbs are safe for child consumption.
- Model good hydration habits
VITAMIN C & ANTIOXIDANT DEFENSE
Vitamin C plays several roles in supporting detoxification and tissue repair. As a powerful antioxidant, it helps neutralise free radicals generated during liver metabolism and aids in converting waste products into water-soluble compounds the body can eliminate. It also enhances glutathione production—a key antioxidant involved in processing heavy metals and environmental toxins.
In addition to its detoxification role, vitamin C supports immune function, iron absorption, and collagen production.
Whole food sources of vitamin C include bell peppers, strawberries, broccoli, citrus fruits, and kiwi. Supplementation may be helpful during illness, travel, or increased environmental stress—but only under professional guidance.
Research shows that vitamin C may also help protect against the harmful effects of environmental pollutants like lead, BPA, and pesticides by reducing oxidative stress and aiding cellular repair.
REDUCING TOXIN EXPOSURE
Children are especially sensitive to environmental toxins due to their developing organs and higher intake of air, food, and water per body weight. While our elimination systems are designed to handle some exposure, minimising intake can reduce the strain on these systems.
Food
- Wash your fruits and vegetables thoroughly to eliminate as many pesticides as you can
- Avoid foods with artificial dyes (like Red 40 or Yellow 5), preservatives (BHA/BHT), and added sugars such as high-fructose corn syrup.
Home
- Use glass or stainless-steel containers for lunch and leftovers instead of plastic. Try reusable silicone bags instead of plastic baggies
- Avoid heating food in plastic
- Avoid artificial fragrances around the home, including certain candles (look for beeswax or soy wax)
Water & Air
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Invest in a basic water filter, if possible
- Open windows for daily ventilation, but pay attention to external air quality warnings
These small, manageable changes help reduce a child’s overall toxic load. Involving children in choices—like reading labels or picking a reusable bottle—can build healthy habits and increase confidence in caring for their own well-being.
NOURISHMENT, NOT RESTRICTION
Healthy elimination isn’t about cutting foods out—it’s about adding the right ones in. Nutrient-dense, whole foods provide the building blocks the body needs for enzyme function, antioxidant activity, and tissue repair.
Aim For A Colourful Plate
Each colour represents different phytonutrients that support specific pathways.
- Purple foods (e.g., blueberries) support brain health and reduce inflammation
- Green cruciferous vegetables (e.g., kale, broccoli) help stimulate liver detox enzymes
- Orange foods (e.g., sweet potatoes) supply beta-carotene for skin and immune support
Remember to incorporate healthy fats like avocados, seeds, and quality olive oil, and good quality protein like eggs, legumes, wild-caught fish and local meat (if possible). Focus on key minerals like zinc from pumpkin seeds, magnesium from dark leafy greens, and B vitamins from quality meat and whole grains.
In pediatric health, there’s increasing awareness of how everyday environmental and lifestyle factors impact a child’s physiology—not just in the moment, but over the long term. While the body is equipped with built-in systems for processing and eliminating waste, modern diets, stress, and exposure to pollutants can make these processes less efficient. Rather than turning to restrictive fads or unnecessary supplements, a better approach may be to focus on simple, science-backed strategies that support the body’s natural function. These practices are safe, simple, and empowering; and when integrated into daily life, they help children build a strong, lasting relationship with their bodies and health.
