How to Actually Detoxify Your Body Through Your Feet

We really hate words like “detoxify” at The Greenest. Why? Well, because those sorts of things can’t really be measured by data or science. What’s a toxin? How many toxins are too many toxins? Who knows! But when we see article after article talking about novel ways you can detoxify yourself, we like to set the record straight. And separate the fact from the fiction.

The detoxifying ionic foot bath is a perfect example. This is a hundred million dollar industry built on basically marketing because the idea is compelling. You put your feet into the bath, the machine then turns the water brown. So people think that the brown is the toxins leaving your body through your feet. The problem? There’s no “toxins” from your body in that water. 

The water changes color because the metal electrodes corrode and release iron oxide. Nothing at all is getting pulled from your feet. There have been numerous independent lab tests that have repeatedly shown that there is no difference in the amount of heavy metals or other toxins in the water when a person’s feet are in there or not. 

So why are we here?

What Your Body’s Actual Detox System Does

Your body’s detox system is both highly complex and simple. For our purposes, let’s keep it simple. The way it works is your liver processes fat-soluble toxins and converts them into water-soluble compounds. Then the kidneys filter the blood. The skin (which includes your feet) gets rid of a small fraction of compounds primarily through sweat.

The bad news for the ionic bath industry: your feet don’t have any special capacity to pull toxins out of your blood or your body. They do have sweat glands, though, so they can eliminate some compounds. But in the grand scheme of your body, they do a tiny, tiny amount when compared to your kidneys and liver. The best way to “detox” is to support those organs through plenty of hydration, fiber and lowering toxic-heavy foods and drinks.

Having said that, and now that we’ve gotten that out of the way, here are some foot-based practices with genuine benefit behind them.

1. Epsom Salt Foot Soaks

Here’s What It Actually Does: The funny thing about epsom salt soaks is that just putting your feet in warm water is the vast majority of the benefits. The warm soak helps your parasympathetic nervous system wind down.  The salt softens skin and makes callus care easier afterward. There’s also the ritual effect: 20 minutes where you sit still, which is its own therapy.

Here’s What It Doesn’t Do: It won’t meaningfully raise your magnesium. If you are low on magnesium, take it orally (after talking to your doctor.)

Real Expectations: Your legs will feel much looser. But again, you could most likely soak your feet in just hot water and get a similar result. The softening of the feet is a nice bonus.

How to use: Just drop a ½ cup of Epsom salt in a foot-sized tub of warm water. (If it’s not totally foot sized that’s fine, too.) But you only need enough to cover your feet. Think of it as up to your ankles. Don’t make it too hot! Then soak them for 15-20 minutes three-four times per week. 

2. Bentonite Clay Foot Mask

Here’s What It Actually Does: It actually just cleans your feet. It’s a great degreaser and helps smelly feet because it grabs the sweat byproducts that bacteria feed on. It will also help make your feet softer and helps with calluses. 

Here’s What It Doesn’t Do: It doesn’t draw any toxins out. It literally just washes your feet. 

Real Expectations: Nicer, cleaner, less odorous and smoother feet. It can dry you out though so don’t do it more than once a week. 

How to use: You only need two tablespoons of bentonite clay. Mix it with however much water or apple cider vinegar you need to form a thick paste. Put it on your feet and leave it on for no more than 10 minutes. Don’t try to walk around because you’ll leave footprints everywhere you go. Only do this once a week, tops.

3. Ginger Foot Soak for Circulation

Here’s What It Actually Does: The ginger amps up the heat in the water you’re soaking in. It can help cold feet feel nice and warm.  

Here’s What It Doesn’t Do: It won’t “drain your lymph” in any way shape or form. The sensation you feel is the heat from the ginger. This is a nice little comfort, not a medicinal treatment. 

Real Expectations: A nice cozy warm foot bath for a bit to help warm you up (ideally in the winter) and serve as a pre-bed ritual.

How to use: Pop over to your fridge and grab the stick of ginger that has been sitting in the crisper for the last month. Grate about two inches of it into warm water. You can also use a tablespoon of ginger powder if you’re using the foot-sized basin. Soak for 15 minutes. Don’t worry if your feet start to get red. That’s increased blood flow, not irritation. 

4. Contrast Hydrotherapy

Here’s What It Actually Does: OK, this one actually does have a bit of evidence behind it. And it’s based on how alternating between warm and cold makes your blood vessels dilate and then squeeze. When they do that they literally pump pooled blood and fluid out of your lower legs. Great for heavy leg feeling and for those who sit a lot or have just taken a long flight.  

Here’s What It Doesn’t Do: This is just a way to help move blood and fluid around. It doesn’t do anything for what is causing the pooled fluid in the first place. 

Real Expectations: Your legs will feel noticeably lighter almost immediately. So that’s nice. And if you’ve exercised it can help sore legs bounce back a bit faster. The downside is that it lasts hours not days, so you need to do it consistently.

How to use: For this one you’re going to need two foot-sized basins. Fill one with cold water (feel free to use ice), and the other with water that is as warm as you can take it. Put your feet in the warm one for three minutes, and then the cold one for one minute. Do this three times, ending with the cold. You’ll need to do this 3-4 times per week to really get the benefits. 

5. Peppermint or Tea Tree Soak

Here’s What It Actually Does: The peppermint makes your feet feel cool and tingly without actually changing their temperature. And the tea tree is an actual anti-fungal that has shown to help with athlete’s foot. 

Here’s What It Doesn’t Do: The peppermint is just pure fun sensation. And while tea tree can help with athlete’s foot, soaking it in diluted water is much less effective than topicals. Also, this won’t help with toenail fungus. (You’ll need something high-powered, likely from a doctor, to really take care of that.)

Real Expectations: PSA: Keep tea tree away from pets. The peppermint can give you up to an hour of fresh feet feeling. Tea tree needs daily use for two to four weeks before you judge it on athlete’s foot or odor. 

How to use:  Just drop anywhere from 5-10 drops of the oils into some warm water. Don’t put it directly on your skin. Let it soak for 15 minutes. If you’re looking for the antifungal application, you’ll need to do it every day for two weeks.

6. Foot Massage and Pressure Points

Here’s What It Actually Does:  This can actually do something as well. Pressure and massaging the feet can activate the parasympathetic system. Which can lower your heart rate, cortisol levels and overall anxiety. And you only need a 10 minute foot massage to see those benefits. 

Here’s What It Doesn’t Do: Anyone who tells you they can rub certain areas of your feet to impact your liver or kidneys is trying to sell you something. The so-called “reflexology map” is sadly not real. But the relaxation benefits are. 

Real Expectations: You’ll feel looser all over and these feelings can last from minutes to hours. You’ll even feel better in your shoulders. And after 5-10 minutes per foot, you get all the benefits you’ll get. More doesn’t make the results last longer.

How to use: Get yourself a nice massage ball roller (we have one below). Then roll your arch, heel and ball of your feet on the roller for 5-10 minutes per foot. Using before bed can help sleep quality. 

The Bottom Line on Foot Detox

So, as we’ve learned today, nothing will “detoxify” your body through your feet. But what you can use your feet for is to help increase circulation, bump up your lymphatic movement and help with some foot fungus. The next time someone tries to sell you some foot detox plan just forward this article.

Natalie Antaya

Natalie Antaya is a wellness writer at The Greenest covering nutrition, everyday health habits, and practical self-care. She has a knack for taking confusing or trend-driven health topics and sorting out what’s actually worth your time, money, and attention.