Do Detox Diets Offer Any Health Benefits?

Do detox diets offer any health benefits?

Check out this answer from Consensus:

While detox diets may offer some health benefits, such as short-term weight loss, improved metabolic health, and enhanced detoxification processes, the scientific evidence remains inconclusive and often limited by methodological flaws. More rigorous, large-scale studies are needed to fully understand the potential benefits and risks of detox diets. Consumers should be informed and cautious when considering these diets, ensuring they are nutritionally balanced and safe for their individual health needs.

Detox diets have gained significant popularity as a means to eliminate toxins from the body, promote weight loss, and enhance overall health. Despite their widespread use, the scientific evidence supporting the efficacy and safety of these diets remains limited and often controversial. This article aims to explore the potential health benefits of detox diets by reviewing recent research findings.

Detox Diets and Toxin Elimination

Detox diets are often marketed as effective strategies for removing toxins from the body. Some studies suggest that certain foods and dietary supplements can enhance the body’s natural detoxification processes. For instance, a review highlighted that commercial detox diets might enhance liver detoxification and eliminate persistent organic pollutants, although the evidence is hampered by flawed methodologies and small sample sizes1. Another study demonstrated that a plant-based dietary supplement significantly decreased levels of toxic metals and improved metabolic detoxification biomarkers in participants2.

Weight Management and Metabolic Health

Weight loss is a common claim associated with detox diets. Research indicates that these diets can lead to short-term weight loss and improvements in metabolic health markers. A study on the lemon detox diet showed significant reductions in body weight, body fat, insulin resistance, and inflammatory markers in overweight women3. Similarly, another study found that a detox diet based on juices led to weight loss and a decrease in body fat, although the Mediterranean diet group experienced greater overall weight loss4.

Quality of Life and Well-being

Detox diets may also impact general health and well-being. Participants in a guided metabolic detoxification program reported improvements in antioxidant balance and phase II detoxification enzyme activities, which are crucial for maintaining metabolic homeostasis and reducing oxidative stress7. Additionally, a study on a detoxification diet program in Appalachia found significant improvements in participants’ energy levels, sleep quality, and cravings for sweet and salty foods5.

Nutritional Aspects and Safety

The nutritional composition of detox diets plays a vital role in their effectiveness and safety. A comprehensive elimination diet, which removes common allergenic foods and replaces them with nonallergenic choices, has been suggested as a useful therapeutic tool for achieving detoxification6. However, it is essential to approach detox diets with caution, as some may lack essential nutrients and pose potential health risks if followed for extended periods.

 

 

Do detox diets offer any health benefits?

Gideon Meyerowitz-Katz has answered Unlikely

An expert from University of Wollongong in Epidemiology, Public Health, Diabetes

There are numerous challenges with detox diets – both the ideas that underlie the diets themselves as well as the evaluation of the diets scientifically. Broadly speaking, the idea that an intervention can ‘detox’ someone, or even that there are things in your body that you can and should ‘detox’ from is not well-evidenced. Most of these diets reference vague ‘toxins’ that, even if they were harmful, would not be removed by the chosen methodology of the diet.

That being said, there are demonstrable health benefits to weight loss, so any diet that helps you to lose weight may also improve your health. However, this is a very general statement about diets overall, not something that can be applied easily to ‘detox’ diets over any other.

 

Do detox diets offer any health benefits?

Rafael Franco has answered Likely

An expert from Universitat de Barcelona in Parkinson’s Disease, Alzheimer’s Disease, Antioxidants, Nutrition, Pharmacology, Asthma, Cell Biology, Biochemistry

1. Detox interventions from time to time are convenient.
2. I wonder what a detox diet means. Some may be and some may not be detox .

Just to give you an example: detox may mean to get “something” that gets rid of many of your feces and also kills worms that are prevlent in some Countries or may appear quite often in children.

When I was youn my mother used to “give” me a 250-500 ml solution of water an oil by the anus to “clean” my rectum. In my mind, i.e. a hypothesis of mine, is that if we would do so now, we would have less colon cancer today. True that I do not do it (not in fashion) now but true that in a yearly basis I take this chemical used to clean your intestines before a colonoscopy.

 

Do detox diets offer any health benefits?

Veronique Chachay has answered Unlikely

An expert from University of Queensland in Nutrition, Dietetics

It’s unclear where the idea of an in-depth body cleanse or “the detox cure” comes from, but it’s worth noting that many traditional and complementary medicine practices describe cleansing and detoxification as a way to avoid illness, or engender wellness.

They’re based on the idea that “toxins” accumulate and the body needs regular purification. They cover everything from enemas and colonic irrigation, lemon juice detox or water fasts to exclusion of certain food groups, purging with herbs, large-dose nutrient supplementation and sweat lodges, among other things. And they’re generally a waste of money and effort.

Detoxing from what?

In medical terms, detoxification means removing poisons or the build-up of toxic substances, when large amounts have been consumed or have come into the body through inhalation or skin exposure. It’s only used when the amount or type of substance is such that our body’s natural detoxification systems are unable to clear it.

The body’s detoxification system uses the skin (via sweat and sebum), liver and gall bladder (bile), kidneys (urine), lungs, lymphatic system (lymph) and intestines (faeces) to get rid of toxins.

The toxins can be from both internal and external sources. Internal sources include the by-products from usual physiological processes and cells’ waste products. The process of breaking down food components to produce energy uses oxygen, for instance, and results in unstable molecules called free radicals. These molecules must be neutralised or converted to avoid build-up to toxic levels.

External sources of toxins can come from food and beverage-related compounds – molecules resulting from baking, deep-frying and char-grilling, as well as alcohol and additives in processed foods. Then there’s medication, tobacco smoke and exposure to environmental pollutants, among other things.

Toxic life

Many toxins from external sources (also known as xenobiotics) are fat-soluble and can accumulate in fatty tissue. Exposure to these has considerably increased with modern lifestyles because of industrial waste contaminating soil and water and, in turn, agriculture products and seafood.

Agriculture practices also use a variety of chemicals, resulting in residues in food products. And cosmetics, body care products, as well as plastic food and beverage packaging, all increase our exposure to a variety of chemicals.

These kinds of exposure are often used as the main rationale for commercial detox programs. In the absence of robust human data on acceptable non-harmful ranges for all the chemicals in our environment, the argument goes that any small amount may be toxic and should be removed. But our bodies are purging these chemicals all the time.

Anyway, no one-off detox regimen can “erase” the effects of weeks’ worth of excess and years of sluggish lifestyle habits. There’s no scientific basis or high-level evidence showing the benefits of commercial short-term detox programs.

Still, there’s good news too: your internal detoxification system, which includes numerous organs and enzymes coded for in your DNA, works around the clock to process toxins as needed.

Not consuming any alcohol, or masses of chocolate and fried food, for a few weeks may (depending on what you’re eating in their stead) reduce the amount of detoxification your body needs to perform. But real good happens over the long term. And anyway, all the alcohol you’ve drunk in the last few weeks has already been dealt with – principally by your liver – to avoid harmful effects.

Natural detoxification

Among its over 500 functions, the liver metabolises and detoxifies any dietary constituents (including caffeine or herbal teas and supplements) and any external toxins entering the body from a variety of exposure.

Detoxification is a three-step process. In the first two phases, fat-soluble compounds are converted to water-soluble compounds. And the third facilitates transport of the converted products out of the cells, then out of the body via the bile and faeces, or urine.

The internal production of toxins, such as free radicals, is kept under tight control by a sophisticated mechanism involving genes that code for antioxidant enzymes. Indeed, enzymes play a key role in detoxification and when there’s more to detoxify, the body produces more enzymes.

While the liver is the star of the show, most tissues in the body also participate in detoxification. But the differences between individual genetic profiles mean there can be large variation in responses to toxin exposure.

Vitamins and minerals in food are crucial for the optimal function of detoxification pathways and the function of enzymes. But this doesn’t mean you should consume large doses as that can also result in toxicity.

The crux of the story is that the human body is a comprehensive, self-mending, self-detoxing apparatus. It will perform its detoxification tasks regardless of whether you’re undertaking a rigid detox cure, or a gourmet food and wine tasting marathon. But providing the right ingredients for optimal function daily, rather than opting for a quick-fix detox, is the key.

 

Do detox diets offer any health benefits?

Nicholas R Fuller has answered Unlikely

An expert from University of Sydney in Obesity, Nutrition

The human adult liver weighs about one-and-a-half kilograms, making it one of the largest organs in the body. It is responsible for a range of functions. It helps break down fats, carbohydrates and proteins into substances the body can utilise.

The liver acts as a storage unit for these substances (including vitamins and minerals) and supplies the body with them when they need it. For example, when your blood sugar level drops, the liver will release stored carbohydrate (glycogen) to rectify the problem.

It also acts by metabolising toxins into harmless substances or by eliminating toxic substances from the body. Clever marketing has led us to believe it is the food that contains toxins and, hence, following a diet that eliminates certain foods and taking over-the-counter products that “cleanse” your liver of “toxins” will detoxify the liver.

Can the liver be ‘cleansed’?

We have a misconception we can “cleanse” the body by following a “detox” diet.

This is a complete fallacy. To explain this process one must first understand exactly what a toxin is. A toxin is a harmful substance that enters your body from the environment. Examples include carbon monoxide from motor vehicles, bisphenol A (BPA) from consumer plastics, and heavy metals such as lead and mercury. Toxins can also include drugs and poisons.

However, substances are only toxic based on the quantities in which we ingest them. The situation in which “detoxification” is required is when someone is being treated in a hospital for a dangerous level of a substance that is life-threatening.

The liver is otherwise working to eliminate unwanted substances in the body through our faeces and urine. These are the toxic byproducts from the metabolization of foods. For example, excessive amounts of protein can be dangerous to the liver.

Many over-the-counter products claim to “clean” your liver of “toxins”. But does the liver really respond to an over-the-counter product that claims to “detoxify” or “heal” its function?

Most of these products contain the active ingredients from Silybum marianum (known as milk thistle) and Taraxacum officinale (known as dandelion). Many of the formulations also contain other ingredients such as selenium, phosphatidylcholine, amino acids, artichoke leaf, green tea leaf and turmeric root, to name a few.

Several companies produce a range of liver detox or liver cleanse products with varying quantities and ingredient compositions. But how strong is the evidence to show these active ingredients actually help with liver repair?

Milk thistle

Milk thistle extract (standardised to 80% silymarin) is the most commonly marketed herb claimed to “detoxify” the liver. Silymarin is the active ingredient in milk thistle. The use of milk thistle for treatment of various diseases dates back to Dioscorides, the first-century Greek physician.

In more recent times, it has been used to treat liver disease. However the majority of studies that have been conducted are of low-quality study design, so its purported efficacy is still questioned.

There is some evidence to suggest milk thistle (usually accompanied by other substances) is beneficial for improving blood cholesterol, insulin resistance and inflammatory markers in the body. There is no evidence, however, to suggest milk thistle “detoxifies” the liver – which many of these products claim.

Dandelion

Dandelion’s therapeutic use dates back to the tenth century for liver and spleen disorders.

Since then, the medicinal use of the plant has been tested for a range of diseases. But the evidence is contradictory, or based on poor study design with incomparable results.

Of greater relevance is that the majority of research investigating the efficacy of this flower extract has been tested only in animals. Similar to milk thistle extract, there is no evidence to suggest it helps to eliminate toxins or detoxify the liver, and hence serves no benefit for such a proposed indication.

A healthy liver

To have a well-functioning liver you simply have to eat healthy foods and limit your consumption of substances, such as alcohol, that cause it to work harder. Excessive consumption of any one particular food may contribute to an increased load on the liver.

Therefore, a healthy, well-balanced diet based on national guidelines is the best liver “cleanse” available, rather than spending disposable income on over-the-counter products that are not backed by scientific literature supporting such claims.

Complementary medicines are one of the largest growing markets in the world. Governing bodies must continue to incentivise companies to conduct innovative research to support the specific claims accompanying their products. It’s imperative companies are transparent in their advertising claims so consumers know what they are spending their money on from both an efficacy and safety point of view.

Evidence for approved ingredients should not be generalised from product to product. This is because the evidence supporting one such product is made up of a unique combination of ingredients and dosages. The most recent review of the regulatory framework for complementary medicines is available on the Department of Health website.

 

Do detox diets offer any health benefits?

Tim Crowe has answered Extremely Unlikely

An expert from Thinking Nutrition in Nutrition

The idea of detoxing the body dates back thousands of years. In fact, several sources say that the process of detoxification can be traced back to ancient Egyptian and biblical times. So, what is the rationale behind a detox diet? Promoters of detox diets claim that the diet is intended to purge the body of a supposed build-up of toxins to regain good health. These ‘toxins’ are claimed to arise from our body being overloaded with pollution, cigarette smoke, a poor diet, eating refined foods, food additives, alcohol and caffeine. 

‘Toxin’ build-up is supposed to be the main culprit for weight gain, constipation, bloating, flatulence, poor digestion, heartburn, diarrhoea, lack of energy and fatigue. ‘Detoxing’ is a way for the body to eliminate these toxins and as a result, a person will feel healthier and lose weight. 

Detox diets make amazing promises, including dramatic weight loss and more energy – all achieved by ‘flushing’ toxins from the body. The weight loss seen on such diets though is entirely due to their restrictive nature, and has little to do with the ‘elimination of toxins’. A few days on a detox program does not absolve a person from a poor diet and lifestyle.

There is no shortage of glowing testimonials from people who have gone on a detox diet, claiming to feel cleansed, energised and healthier. But if you go searching, evidence-based scientific research to support the testimonials is very thin on the ground indeed.

The principle that we need to follow a special diet to help our body eliminate toxins is not supported by medical science. Healthy adults have a wonderful system for the removal of waste products and toxins from the body. Our lungs, kidneys, liver, gastrointestinal tract, and immune system remove or neutralise toxic substances within hours after we eat them. Promoters of detox diets have never put forward any evidence to show that such diets help remove toxins from the body at any faster rate than what our body normally eliminates them.

In fact, a 2015 critical review on the basis for detox diet claims published in the Journal of Human Nutrition and Dietetics found no compelling evidence to support the use of detox diets for weight management or toxin elimination. In fact, the authors go so far as to say that the seductive power of detox diets likely lies in their promise of purification and redemption, which are ideals that are deep‐rooted in human psychology.

One fact conveniently ignored by promoters of detox diets is that many vegetables can have more naturally occurring pesticide toxins present in them than those found in meat, fish, and milk. Our body, especially the liver, has little trouble dealing with the toxins naturally found in foods. In fact, one theory is that the mild stress and adaptation to these naturally occurring chemicals found in many vegetables is one explanation for their health benefit on us. It’s kind of like how exercise places stress on the body when we do it, but have innumerable long-term health benefits for it.

Now it is undeniably true that many people do feel better for following a detox diet, yet this has little to do with the elimination of toxins from the body. Any person, especially someone who has a poor diet to start with, and who eats more fruits and vegetables, drinks more water and eats fewer foods high in fat, salt or added sugar, and drinks less alcohol will naturally feel better. In other words, detoxes and cleanses work as de facto elimination diets. An elimination diet is a diet that removes a food or category of foods that you suspect might negatively affect your health.

 As for the dramatic claims of weight loss, this is easily explained by the restrictive nature of detox diets, which can cut kilojoule intake dramatically. The more extreme detox diets so severely restrict kilojoules that the body losses most of its carbohydrate stores (as glycogen in the muscle and liver) resulting in several kilograms of ‘weight loss’. This weight will go back on as soon as a person resumes their normal diet and carbohydrate stores are replenished.

Claims made that the typical physical side effects of detox diets such as bad breath, fatigue and various aches and pains are evidence that the body is getting rid of toxins just does not stand up to scientific scrutiny. ‘Bad breath’ on a detox diet is simply a symptom that the body has gone into starvation mode (called ‘ketosis’) and is using more fat as an energy source because of a dramatic reduction in carbohydrate intake. 

As for the notion that a juice-only detox can shift your gut away from digestion and toward the excretion of toxicants, if you want your organs to do their best, including to rid you of toxins, then you should not deprive them of the nutrients they need to function. That means that, rather than the occasional cleanse, what you need is a daily diet rich in varied fruits and vegetables.

While there may not be much credence to many of the health claims made about detox diets, they do have some positive aspects. Many of the recommendations of a detox diet do encourage good habits such as eating more fruit and vegetables, drinking more water and cutting back on junk food and alcohol. Detox diets can also help people to think more about what they are eating. For some people, a detox diet can be the start of a change to a more healthy diet and lifestyle long term.

Apart from the false belief that a detox diet is actually ‘detoxifying’ the body, these diets though have many well-described downsides including:

•     Feelings of tiredness and lack of energy initially
•     The expense of buying organic food which many of them advocate consuming
•     Cost of the detox kit if a commercial program is followed
•     Purchasing of supplements if they are recommended by the diet
•     Needing to be more organised than usual to ensure plenty of ‘allowed’ foods at home and work
•     Difficulties eating out and socialising as most restaurants and social occasions do not involve detox-friendly meals

But the biggest downside of detox diets, especially the more extreme ones, is that any weight loss achieved is usually temporary and is more the result of a loss of water and glycogen rather than body fat. This means that the weight is easily and rapidly regained once the person goes back to a more ‘normal’ eating plan. These dramatic weight fluctuations can be demoralising and lead to yo-yo dieting.

 The detox fad may also encourage the idea that a person can lead an unhealthy lifestyle most of the year and then undo the damage in a few days with a rapid detox. A theory that simply does not work.

 The Australian consumer organisation Choice has carried out a survey and expert review of popular detox diets sold in supermarkets and chemists. They examined seven popular detox kits and put them under the scientific microscope by a panel of expert nutritionists and medical professionals.

 Choice found that most of the programs recommended a restriction of key food groups (like red meat and dairy), but gave no clear justification for this. While the kits contained diet plans, some of them were unnecessarily restrictive, and some gave diet advice with poor or no rationale. For example, one kit advised not mixing fruit and vegetables in the same meal, and another avoiding citrus fruits, but lemons were okay. When following a diet plan, recommendations like these can be restrictive and are certainly confusing.

 The conclusions made by Choice about detox diets were:

•     There’s no sound evidence that we need to ‘detox’, or that following a detox program will increase the elimination of toxins from your body.
•     Some detox kits have diet plans that are far too restrictive and give dietary advice with poor or no rationale.
•     Detox supplements provide little or no known benefit over a healthy diet.
•     A week or two on a detox program won’t absolve a person from a year of unhealthy eating, smoking and excessive alcohol intake.
•     A person is better off saving their money and making small but sustainable changes that will benefit their health in the long term.

Safety

After detox diets safe? Following a typical detox diet for a few days has few real health risks in otherwise healthy individuals. Very restrictive detox diets such as water or juice only fasts though are not the safest form of weight loss and should not be used for more than a few days. These diets, if done improperly or for too long, may result in nutrient deficiencies. Of particular concern is the lack of protein, which may result in wasting of muscle tissue, due to insufficient amino acids for repair.

Children and women who are pregnant or breastfeeding shouldn’t follow a detox program, as they have specific nutrition needs for growth and good health. For anyone with specific dietary requirements, a chronic illness, or who are on any type of medication, they should seek medical advice before embarking on a program.

I have adapted this answer from my podcast Thinking Nutrition