A common misconception about nutrition is the idea that we need to detox or cleanse our bodies. People often pursue them to correct poor eating habits, for religious reasons, or to achieve weight loss. I was asked about a detox diet by a client just the other day. Here is what I told her:
Why Detox diets are not as healthy as they seem:
Detox diets fall into the category of a fad diet. They don’t actually detox anything, although such diets can prevent you from getting essential nutrients and disrupt your metabolism. These diets can also be hazardous due to risks such as electrolyte imbalances, nutrient deficiencies, and dehydration.
There are several different types of detox diets. Detoxification or detox diets vary from “starvation” fasts (no calorie intake) to juice cleanses and solid-food diets that restrict certain foods or food groups. These diets typically last from three to thirty days and have been in existence for quite some time.
Since many ‘detox diets’ focus on consuming only one food item, they often lead to inadequate intake of vitamins, minerals, and fiber, while causing stress and possibly binge eating due to their restrictive nature.
Not Backed by Science
Detox diets promise vague benefits like “flushing out toxins” or “resetting your metabolism”. So, what exactly is a toxin? The term “toxin’ isn’t usually well-defined, and most people accept it without clarity. Toxins are chemicals that don’t belong in our diets. They may include waste products produced by our bodies or chemicals we ingest through eating, drinking, breathing, or skin absorption.
There have been only a small number of studies on “detoxification” programs, and these are often of low quality or were conducted in animals and therefore do not have direct application to humans. A literature search revealed no randomized controlled trials evaluating the effectiveness of commercial detox diets in humans.
Your body already has a detox system.
Your body has highly advanced mechanisms for eliminating toxins you consume, breathe in, absorb, and produce daily. The liver is the primary organ responsible for handling toxins with the help of enzymes, the liver helps convert fat-soluble chemicals and toxic substances into more water-soluble forms, allowing them to be easily excreted by the kidneys. The digestive system, skin, lungs, and lymphatic system also play supporting roles. How your body removes a toxin depends on the specific substance, but generally, it involves converting it into a less-toxic form that can be excreted along with other waste.
Diet mindset
The Detox Mindset. Detox diets can be just as harmful to mental health as they are to physical health. If you’re craving healthier foods after a few months of consuming more sugar than usual, that’s normal. But if you’re detoxing as a punishment or to redeem yourself from “bad” eating habits, or even to regain a sense of “purity,’ that’s a different story. Thinking of food as sinful or contaminated isn’t healthy and can be detrimental to a positive relationship with food. Many of these plans also promise weight loss, but they are often just diets with a marketing twist. For many, restricting calories or entire food groups ultimately leads to weight regain.
How can you aid your body in eliminating toxins? I advise my clients to provide their bodies with enough calories for proper function and sufficient protein to prevent the breakdown of organs, especially the liver, kidneys, and digestive muscles. This is what truly helps your body to ‘detox.’ Fasting does the opposite.
To restore balance without resorting to a detox or cleanse, return to the basics: stay hydrated with water to promote proper bodily function and elimination. Support your body’s natural detox system by eating a balanced diet, rich in fruits and vegetables to provide fiber, vitamins, minerals, and antioxidants. Prioritize sleep, as it helps regenerate gut tissue and supports a healthy digestive system. Regular exercise also enhances digestion and elimination.
Your body doesn’t need a reset; it needs consistent care. Instead of chasing quick fixes, invest in daily habits that nourish your body’s natural detox system. That’s the real “cleanse” that works!
In summary:
- Eat a varied diet rich in fiber, fruits, vegetables, and protein.
- Stay hydrated to support kidney function and digestion.
- Exercise regularly to improve circulation and reduce inflammation.
- Limit alcohol and high-fat foods to lighten the load on your liver.
- Get enough sleep to help your body repair and recover.
- Be wary of products claiming to “cleanse” the colon, speed up the lymphatic system, or rid the body of built-up toxic substances, as these claims do not align with how the body actually works
Apply to work with Julie Hansen HERE.
References:
Tufts University Health & Nutrition Letter, Vol. 38, Issue 1
Detox diets for toxin elimination and weight management: a critical review of the evidence by Klein, A V; Kiat, H Journal of human nutrition and dietetics, 12/2015, Volume 28, Issue 6
Hello! My name is Julie Hansen and I am a Registered Dietitian Nutritionist and an Exercise Physiologist. I am also a Certified Intuitive eating Counselor. I have been working in this field for over 30 years and love what I do.
My experience providing nutrition counseling and exercise prescription enables me to help a variety of clients, from competitive to recreational athletes; from individuals wanting to lose or gain weight and from those of you with eating disorders. I use the Intuitive Eating principles in all of my counseling.
EDUCATION:
Master of Science Degree- Exercise Physiology, Colorado State University
Bachelor of Science Degree- Dietetics, Kansas State University
CERTIFICATIONS:
Registered Dietitian Nutritionist
Certified Dietitian
Certified Intuitive Eating Counselor
Training Specialist
Cardiopulmonary Resuscitation and Emergency Cardiac Care
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