Have you been thinking about trying a detox? Diets and detox programs that promise to eliminate toxins, boost energy, improve health and wellbeing, and help you lose weight are advertised everywhere—through magazines and newspapers, radio, TV and websites. However, despite their availability and lure, there is no evidence of actual benefit. In fact, a recent scientific review in the Journal of Nutrition and Dietetics suggests consumers should be discouraged from detoxing due to potential health risk.
So what is a detox diet? “There is no scientific, formal or legal definition of a detox diet,” says nutrition expert, Keith Ayoob, EdD, RD, FAND, Associate Clinical Professor at Albert Einstein College of Medicine in New York. That is why detox diets vary in their recommendations. Some require fasting – total starvation or juice fast. Others are based on elimination of processed foods and typically use laxatives, diuretics, vitamins, and minerals. “Some detox diets [also called a cleanse] promote certain products sold commercially,” says Grace Wong RD MSc, registered dietitian in Calgary, Canada.
Is there scientific evidence to support detoxing? Regardless of the protocol, the premise of a detox diet is to remove toxins from the body. However, when asked, proponents of detox diets are hard pressed to define what toxins are being removed. Why? Because there is no scientific evidence to support detoxing.
Moreover, Dr. Caroline Apovian, M.D., director of the Nutrition and Weight Management Center at the Boston Medical Center in Boston, Massachusetts says the kidney and liver remove toxins from the body on their own. “If someone wishes to detox from pesticides, sugars, or any other unhealthy substance, the best thing to do is abstain from it, and let the body remove the unwanted substance,” says Apovian.
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What are the pros and cons of detoxing?
Not all detox diets are harmful. Research provides evidence of health benefits when fasting is done right. “Intermittent fasting [up to 24 hours one or two times weekly] can help with weight loss, decrease inflammation, and reduce blood pressure. However, this should be done for a short period of time and under the supervision of a medical professional,” says Apovian.
“Many detox diets recommend removing processed foods, sugar, and alcohol and increasing intake of fruits and vegetables and lean meats,” says Florida-based registered dietitian nutritionist, Gisela Bouvier owner of B Nutrition and Wellness, LLC. This type of detox diet reflects the fundamental elements of a healthy eating pattern outlined in the 2015 Dietary Guidelines for Americans.
Detox diets can also increase the individual's resolve to improve eating habits. “It can psychologically jumpstart you back to better eating and living. Detox diets are usually of short duration and won't harm most healthy people,” says Ayoob.
There is more risk than benefits associated with most detox diets. “Muscle loss, malnourishment, compromised metabolism, dehydration, low blood sugar, nausea, and more, depending on which detox method is selected,” says Apovian. People with pre-existing medical conditions are at increased risk. “Many people turn to detox diets to self-treat a medical problem that needs professional attention. Detox diets then lengthen the amount of time that problem goes untreated,” says Apovian.
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Detox diets can also set the stage for a cycle of yo-yo dieting and disordered eating. According to Wong, who works with individuals who have a history of dysregulated eating and chronic dieting, severe restriction of food often results in both physical and mental deprivation. “It is well documented that deprivation of food leads to dysregulated eating such as over-eating and in many cases binge eating," says Wong.
Bottom line: Most detox diets are similar to other fad diets in the market—filled with unsubstantiated claims with more health risk than benefit. There is scientific evidence on the health benefits of intermittent fasting for up to 24 hours one or two times weekly. “However, most detoxes do not qualify as a healthy intermittent fast,” says Apovian.
To learn how to make sustainable, healthy, lifestyle changes, consult with a registered dietitian nutritionist. Click here to find a nutrition professional near you.
