Do Detox Diets Really Work?
Detoxes and cleanses have been buzzwords for a while now. There are so many variations of them and each one is advertised with health claims and compelling testimonials. The question is: Do they really improve skin and digestion, boost the immune system, increase energy, reduce inflammation, or cure diseases? A lot of the time—even when they don’t explicitly say so—they’re code words for a calorie-restricted weight loss diet.
But, what effect can they really have on your health? How can you use nutrition to support your body’s detoxification and overall health?
What is detoxification?
Detoxification is your body’s own biological process for breaking down and eliminating toxins. We are all exposed to toxins every day through food, water, personal care products, and the air we breathe. Toxins include those naturally found in tiny quantities in plants and synthetic toxins found in medicines, pesticides, herbicides, and preservatives (e.g., sulfur dioxide used on some dried fruits and vegetables).
In fact, the body makes its own toxic byproducts through normal everyday processes like digestion, metabolism, and physical activity (e.g., urea which is excreted in the urine).
The good news is that your body has the innate ability to break down toxins and eliminate them.
How? We’ve evolved some sophisticated detoxification systems primarily in the liver, but also in the kidneys, gut, etc. The detoxification process makes toxins less dangerous and allows them to be excreted mostly through urine and poop but also through breathing and sweating.
What does this have to do with nutrition?
These detoxification systems are made from many biochemicals in our bodies, such as enzymes. Part of what makes enzymes work are key essential nutrients like vitamins and minerals. So, getting quality nutrition helps your body maintain all aspects of your health—including detoxification.
What are “detox diets” and “cleanses”?
Search the internet and you’ll find thousands of website pages and posts on these topics. There are many different types of detox diets and cleanses being promoted. Many make bold promises of weight loss and improved health.
Detox diets and cleanses often include at least one of the following:
Eating more nutritious foods
Reducing ultra-processed foods
Avoiding alcohol and/or caffeine
Eliminating some common allergens (e.g., wheat or dairy)
Replacing meals with smoothies, juices, teas, or powders
Intermittent fasting (short and long-term fasts)
Only eating/drinking a handful of recommended foods/beverages
Taking several dietary supplements and/or laxatives
Getting “colon cleanses” (enemas)
Some of these recommendations seem reasonable and healthy. It’s hard to argue that eating more nutritious foods or reducing ultra-processed foods isn’t a good step towards better health. However, some of the more extreme recommendations can pose a risk to people, including those with underlying health conditions, children, adolescents, athletes, older adults, or those who are pregnant or breastfeeding. As you can imagine, the more foods you eliminate from your diet, the fewer nutrients you will get. So, one of the risks of extreme diets in the long term are nutrient deficiencies. As we discussed, it’s counterintuitive to cut out too many foods because there are critical nutrients scientifically proven to be necessary for your body’s natural detoxification enzymes to work efficiently.
Another risk with certain detox supplements or teas are serious side effects. You may have heard about cases of unsafe ingredients or contamination that have harmed people.
Overall, there is a lack of good quality research into detox diets and cleanses, as most studies have been conducted on animals, not people. As Dr. Robert H. Schmerling from Harvard Health says, “It’s not even clear what toxin or toxins a cleanse is supposed to remove, or whether this actually happens.”
There’s no evidence that detoxes or cleanses actually help your body eliminate more toxins than it normally does. A few studies show that they can help with initial weight loss, however, experts believe that’s due to a reduction in calorie intake. The weight loss is often water and carbohydrate (not fat), so it’s easily regained as soon as the dieting stops. There are no studies of the long-term effects of detox diets or cleanses.
Some people claim to feel better and more energized when they’re on these diets. This may be because they’re eating more nutritious foods and fewer ultra-processed foods that are high in salt, sugar, and unhealthy fats.
Having said this, there may be medical conditions for which eliminating certain foods is recommended. For example, if you have a food allergy or intolerance or if you need to be on a therapeutic diet due to digestive issues you have a valid reason for eliminating certain foods. Before jumping into a detox diet or cleanse, let’s talk about your personal health concerns!
Nutrition plays a vital role in your body’s ability to naturally detoxify and eliminate toxins. In fact, some of us have genetic variations that impact our ability to detoxify. That’s why I use Nutrigenetic testing in my practice. This helps me identify individuals who need to pay careful attention to detoxification to reduce their risks for chronic diseases such as cancer and neurodegenerative conditions like Parkinson’s or Alzheimer’s disease.
How to use nutrition to support your body’s natural detoxification
Here are a few simple things you can do every day to “detox” yourself:
Don’t unnecessarily expose yourself to toxins in the first place. Avoid things like tobacco and alcohol.
Check out the Environmental Working Group website, www.ewg.org for great information on water filters, safe personal care products, and organic foods.
Stay hydrated by drinking enough water (this promotes excretion via urine).
Consume lean protein. Protein is needed for many things including maintaining optimal levels of a “master” detoxification enzyme called glutathione.
Eat at least 8-10 servings of colorful vegetables and fruits daily. These are great sources of vitamins, minerals, antioxidants, phytochemicals, and dietary fiber.
Include a cruciferous vegetable like broccoli, cabbage, or Brussels sprouts. These contain compounds that help support detoxification pathways.
Get enough dietary fiber by eating vegetables, fruits, whole grains, beans, legumes, nuts, and seeds. By promoting bowel regularity, these help to eliminate toxins from the body via poop.
Enjoy some naturally fermented foods like yogurt, kefir, kimchi, and sauerkraut. These promote digestive health and support your gut microbiome.
Bottom Line
Nutrition is a critical aspect of detoxification. Your body’s own natural detoxification pathways in the liver, kidneys, etc. include many enzymes that require vitamins and minerals to function optimally. By getting enough of your essential vitamins and minerals, you’re supplying your detox enzymes with what they need to work.
Find out if you are lacking in any key nutrients that support detoxification. There are functional nutrition tests that include biomarkers of your nutrient status (vitamins, minerals, etc.) and detoxification indicators. If you’re interested in learning more about detoxification, book a consult with me to see how I can help you.
References
British Dietetics Association. (2019, May). Detox Diets: Food Fact Sheet. Retrieved from https://www.bda.uk.com/resource/detox-diets.html
Cleveland Clinic. (2020, Jan 3). Are You Planning a Cleanse or Detox? Read This First. Retrieved from https://health.clevelandclinic.org/are-you-planning-a-cleanse-or-detox-read-this-first/
Eat Right. (2019, May). What's the Deal with Detox Diets? Retrieved from
https://www.eatright.org/health/weight-loss/fad-diets/whats-the-deal-with-detox-diets
Harvard Health. (2020, March 25). Harvard Health Ad Watch: What’s being cleansed in a detox cleanse? Retrieved from https://www.health.harvard.edu/blog/harvard-health-ad-watch-whats-being-cleansed-in-a-detox-cleanse-2020032519294
Johns Hopkins Medicine. (n.d.). Detoxing Your Liver: Fact Versus Fiction. Retrieved from https://www.hopkinsmedicine.org/health/wellness-and-prevention/detoxing-your-liver-fact-versus-fiction
Kesavarapu, K., Kang, M., Shin, J. J., & Rothstein, K. (2017). Yogi Detox Tea: A Potential Cause of Acute Liver Failure. Case reports in gastrointestinal medicine, 2017, 3540756. https://doi.org/10.1155/2017/3540756
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5674495/
Mayo Clinic Healthy Lifestyle. (2020, April 18). Do detox diets offer any health benefits? Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/detox-diets/faq-20058040
Medical News Today. (2019, March 11). What to know about the lemon detox diet. Retrieved from https://www.medicalnewstoday.com/articles/324670
NIH National Center for Complementary and Integrative Health. (2019, September). “Detoxes” and “Cleanses”: What You Need To Know. Retrieved from https://www.nccih.nih.gov/health/detoxes-and-cleanses-what-you-need-to-know
NIH ToxTown. (n.d.). Methanol. Retrieved from https://toxtown.nlm.nih.gov/chemicals-and-contaminants/methanol
NIH ToxTown. (n.d.). Sulfur dioxide. Retrieved from https://toxtown.nlm.nih.gov/chemicals-and-contaminants/sulfur-dioxide
NIH ToxTown. (n.d.). Toxicology 101. Retrieved from https://toxtown.nlm.nih.gov/key-concepts-and-glossary/toxicology-101