Detox diets: Cleansing the body or possible health threat?

NOVEMBER 27, 2013

by Carolyn Dunn

The almost inevitable overeating that occurs with the holidays often bring up the conversion of a detox. We need to get rid of all of the toxins that too much food and drink leave in our bodies right?

Hundreds of websites and books promote a number of detox routines. Many celebrities taught the benefits of detoxing. Detox diets promise everything from weight loss, sharper memory, to better health, lower cholesterol, fewer headaches, and/or general overall sense of well-being. Is this true? Do we need to detox on a regular basis for good health?

Advocates for detox diets fear that your body is constantly overloaded with toxins from pollution, cigarette smoke, pesticides, a poor diet, food additives, alcohol, drugs, and caffeine. The theory of detox is that these toxins build up in your system and cause a number of health problems such as weight gain, headaches, dull skin, bloating, fatigue, lowered immunity, and overall poor health.

There are a number of popular detox diets or routines. Some routines suggest the use of laxatives or herbal supplements while a regular diet is followed. Others prescribe a diet that is restrictive and usually very low in calories. Detox diets can vary widely.  Generally, fruit, vegetables, beans, nuts, seeds, herbal teas, and water are allowed. Foods that are usually on the “do not consume” list during a detox diet are wheat, dairy, meat, fish, eggs, caffeine, alcohol, salt, sugar, and processed foods. One of the more famous detox diet is also the most restrictive. The Master Cleanse used by several A-list celebrities consists only of lemon, water, maple syrup and cayenne.

Like other fad diets, detox diets promise a quick fix to weight loss or years of consumption of unhealthy foods and unhealthy lifestyle choices. There is no scientific evidence to support the use of detox diets. Your body is equipped with a very sophisticated system to get rid of waste. Your liver, kidneys, gastrointestinal tract, lungs, and skin do a great job of eliminating toxins. There is no evidence that detox diets or any other detox routine aids the body in elimination of toxins in any way.

Any benefits that you might see when on a detox diet can be explained. Fewer headaches and improvement in skin may be the result of being fully hydrated since all detox routines encourage the consumption of large volumes of water. Feeling less bloated may be due to the fact that limited food is consumed and laxatives or herbal supplements may increase elimination. Certainly, you may lose weight on a detox diet especially those that are most restrictive. Just as certain, the weight loss is primarily water and will be regained very quickly.

Some detox diets and routines can be dangerous. Severe restriction of calories and nutrients for more than a few days is not recommended. It should not be attempted at all by pregnant women, children, teenagers, seniors, or people with heart disease or other chronic conditions. Use of laxatives can cause dehydration. Colonic irrigation, which is suggested by some detox plans, is risky and can cause bowel perforation or infection. In addition, detox diets and routines may provide a false sense of security that they are advantageous for good health. Several days to detox and then right back to bad habits of eating poorly is not a prescription for overall well-being.

If the detox diet is not too restrictive and only consumed for a few days, there may be some benefits, although not the ones usually associated with detox. Detox diets do encourage fruit and vegetables consumption as well as drinking more water. In turn they discourage processed foods, caffeine, and alcohol. A moderate detox diet helps you to be more mindful of what you are eating. A quick fix for weight loss and overall health is not what you will get with detox. However, a few days of a moderate plan may help jump-start a new eating plan and help you be mindful of food choices.  There is no short cut to lifelong habits of good eating, physical activity, moderate alcohol use, and no tobacco.