Quick detox juices, slow damage: The hidden cost of popular cleanse diets

In today’s wellness culture, detox diets are all the rage, with many individuals turning to juice cleanses, fasting, or food-specific regimens in hopes of purging their bodies of toxins, boosting energy levels, and shedding unwanted weight. However, are these diets truly effective? Or are they just another short-lived trend?

What are detox diets?

As British Dietic Association and several cleansing studies cited by National Center for Complementary and Integrative Health explain, at their core, detox diets aim to ‘cleanse’ the body of toxins. Detox diets often involve juice cleanses, fasting, or consuming specific foods and supplements.

The components of detox diets

Detox diets can take several forms, with the most common being:

Juice cleanses: These involve consuming only fresh fruit and vegetable juices for a set period, usually ranging from a few days to a week. The idea is that by drinking juices, the body can ‘flush out’ toxins without the digestive system having to break down solid food.

Fasting: Some detox diets involve periods of fasting or extreme caloric restriction, often combined with liquid-only consumption or certain food groups, such as fruits or vegetables. These fasting periods are supposed to give the digestive system a break, thereby allowing the body to focus on detoxification.

Food-specific detoxes: These diets emphasise foods believed to have detoxifying properties, such as leafy greens, garlic, lemon, and herbal teas. Some diets also promote supplements, such as activated charcoal, cayenne pepper, or detoxifying teas, claiming they help cleanse the body of harmful toxins.

The truth: Your body already has detox systems in place

As much as detox diets are marketed as quick fixes, the body already has its own robust detoxification systems in place. The liver, kidneys, and digestive system work tirelessly to remove waste and toxins from the body.

Liver: The liver processes toxins from food, drinks, and environmental pollutants. It converts these toxins into water-soluble compounds, which are then eliminated through urine or bile.

Kidneys: The kidneys filter the blood, removing waste, toxins, and excess fluids from the body. They also help maintain the body’s internal balance, including electrolyte levels.

Digestive system: The gut, including the intestines, helps eliminate solid waste. Additionally, the gut microbiome plays a vital role in breaking down waste and supporting regular bowel movements, which help flush out toxins naturally.

What does science say?

While detox diets are popular in the wellness community, most scientific evidence does not support their effectiveness. A 2015 review published in the Journal of Human Nutrition and Dietetics concluded that there is no scientific backing for detox diets’ claims of toxin removal or weight loss. Furthermore, a 2021 article from UChicago Medicine emphasized the lack of well-designed studies proving the benefits of detox supplements. In fact, the review found that the body’s natural detox systems are far more effective than any external interventions.

Short-term effects: Some individuals report feeling better during detox diets, which may be due to increased intake of fruits and vegetables or a reduction in overall calorie consumption. However, these effects are often temporary and don’t equate to true detoxification.

The potential risks and downsides

Furthermore, while these diets may have short term-benefits such as weight loss or improved energy, there potential risks and downsides to consider.

Nutrient deficiencies: Many detox diets involve severe calorie restriction or the elimination of certain food groups, which can lead to nutrient deficiencies. This is particularly a concern with extreme juice cleanses or fasting.

Digestive issues: Restricting food intake or following a very high-fibre diet during a detox can cause digestive discomfort, such as bloating, diarrhea, or constipation.

Muscle loss: Prolonged fasting or extreme calorie restriction can lead to muscle loss, which can slow metabolism and affect overall body composition.

Yo-yo dieting: Detox diets that lead to rapid weight loss are often followed by weight regain once normal eating patterns are resumed, which can promote a cycle of yo-yo dieting that is unhealthy in the long term.

A better alternative: Sustainable, healthy eating

Instead of turning to restrictive detox diets, experts recommend focusing on a balanced, sustainable eating approach:

Minimise processed foods: Processed foods often contain refined sugars, unhealthy fats, and artificial additives, which can interfere with the liver’s natural detox processes. Reducing these foods helps the liver work more efficiently.

Prioritise whole foods: A whole foods-based diet rich in fruits, vegetables, lean proteins, and healthy fats supports the body’s detoxification systems. These foods are packed with antioxidants and nutrients that protect the liver and kidneys from oxidative stress.

Stay hydrated: Drinking plenty of water is essential for kidney function and helps flush out toxins.

Exercise regularly: Physical activity improves circulation, supports metabolic processes, and encourages the elimination of toxins through sweat.

Get adequate sleep: Sleep is critical for cellular repair and detoxification, allowing the body to function at its best.