As Spring draws near, ads begin to escalate across social media promoting Spring cleaning for your body—as in “colon cleanse” or “detox cleanse.”
A variety of detoxification diets, regimens, and therapies have been suggested to remove toxins from the body, lose weight, or promote health. But are they healthy or simply a lot of hype?
What are “Detoxes” and “Cleanses”?
There are a variety of approaches to “detoxification,” including fasting, drinking only juices or smoothies, restricting certain foods, using dietary supplements or other commercial products, using herbs, cleansing the colon with enemas, laxatives, or colon hydrotherapy—also called “colonic irrigation” or “colonics.”
Does “Detoxing” or “Cleansing” Work?
Despite their popularity and health claims, there have been only a small number of studies on “detoxification” programs in people. While some have had positive results on weight and fat loss, insulin resistance, and blood pressure, the studies themselves have been of low quality—with study design problems, few participants, or lack of evaluation by other experts to ensure quality.A 2015 review concluded that there was no compelling research to support the use of “detox” diets for weight management or eliminating toxins from the body. A 2017 review said that juicing and “detox” diets can cause initial weight loss because of low intake of calories but tend to lead to weight gain once a person resumes a normal diet. There have been no studies on the long-term effects of “detoxification” programs.
Is “Detoxing” or “Cleansing” Safe?
Not all “detoxes” and “cleanses” are created equal. Here are seven reasons why you might want to steer clear of “detoxes’ and “cleanses.”
- The U.S. Food and Drug Administration (FDA) and Federal Trade Commission (FTC) have taken action against several companies selling detox/cleansing products because they (1) contained illegal, potentially harmful ingredients; (2) were marketed using false claims that they could treat serious diseases; or (3) in the case of medical devices used for colon cleansing, were marketed for unapproved uses.
- Some juices used for “detoxes” and “cleanses” that haven’t been pasteurized or treated in other ways to kill harmful bacteria can make people sick. The illnesses can be serious in children, older adults, and those with weakened immune systems.Some juices are made from foods that are high in oxalate, a naturally occurring substance. Two examples of high-oxalate foods are spinach and beets. Drinking large quantities of high-oxalate juice can increase the risk of kidney problems.
- Diets that severely restrict calories or the types of food you eat usually don’t lead to lasting weight loss and may not provide all the nutrients you need.
- Colon cleansing procedures may have side effects, some of which can be serious. Harmful effects are more likely in people with a history of gastrointestinal disease, colon surgery, severe hemorrhoids, kidney disease, or heart disease.
- “Detoxification” programs may include laxatives, which can cause diarrhea severe enough to lead to dehydration and electrolyte imbalances.
- Drinking large quantities of water and herbal tea and not eating any food for days in a row could lead to dangerous electrolyte imbalances.
Are all Fasting Programs Considered “Detoxes” and “Cleanses”?
Although some fasting programs are advertised with “detoxification” claims, other fasting programs—including intermittent fasting and periodic fasting—are being researched for health promotion, disease prevention, improved aging, and in some cases, weight loss. There’s also an emerging body of evidence showing the benefits of intermittent fasting for type 2 diabetes and obesity are similar to those of a calorie-restricted diet but easier to follow. Research shows intermittent fasting reduces inflammation, lowers blood pressure, heart rate, cholesterol, and reduces insulin resistance.
Your Body’s Detoxification System
The good news is you don’t need “detoxes” or “cleanses” to purify your body. Our bodies are equipped with a five-organ system (skin, kidney, intestine, lymphatic, and liver) that works day and night to metabolize fat, fight inflammation, remove harmful toxins, and filter out built-up waste.
Adopting a healthy lifestyle with lots of whole food, fresh fruits, vegetables and herbs, and spices can invigorate, strengthen and support your body’s natural detoxification system. On the other hand, eating highly processed foods loaded with artificial ingredients, such as preservatives and additives, can add more toxins to your body.
