Detox diets are hugely popular at this time of year. And little wonder. With promises of ridding your body of those pesky “toxins” amassed from poor diet and lifestyle choices, these diets often tout benefits like feeling cleansed, revitalised, and shedding a few kilos. But do these often costly powders and potions genuinely enhance your health? The short answer is generally no, as stated by Tim Crowe, an associate professor in nutrition at Deakin University.
Many supporters of detox diets believe they can rejuvenate the body, but a comprehensive review in the Journal of Human Nutrition and Dietetics noted that there’s little scientific evidence to substantiate those claims. While cutting out alcohol, junk food, and other unhealthy habits can indeed lead to feeling better, Professor Crowe clarifies that it’s not about eliminating toxins — it’s simply about putting less rubbish into your body.
Crowe stresses that our bodies are naturally equipped to handle toxic substances. Our kidneys, liver, and gut work diligently to neutralise and expel harmful elements within hours of ingestion. For instance, fruits and vegetables contain natural insecticides that could theoretically be toxic, but our bodies adeptly manage these substances.
There are no magical herbs, juices, or diets that enhance this detoxification process, and importantly, the companies promoting these detox programs often fail to specify what toxins they are allegedly expelling. Crowe firmly rejects the idea that any detox program can lead to increased toxin elimination.
Potential Detox Harms Include Bowel Issues, Aches, and Bad Breath
Not only are detox diets ineffective at detoxifying, but they can also pose significant health risks. Crowe highlights that many detox plans eliminate entire food groups, such as dairy, leading to potential nutrient deficiencies.
Drastically cutting caloric intake can trigger an array of unpleasant effects, including:
- Stomach and bowel issues
- Feelings of fatigue
- Aches and pains
- Bad breath
These symptoms are often misinterpreted as signs of the body detoxifying, when in fact, they reflect inadequate carbohydrate consumption and a transition into starvation mode, Crowe explains.
Detox diets encourage excessive water intake, which can dangerously dilute sodium levels in the blood. This can lead to seizures, comas, or even death, particularly if you’re already restricting your salt due to severe calorie limitations. Consumer group CHOICE has also flagged various ingredients in detox kits that may be hazardous to people with conditions like high blood pressure or those on medications like blood thinners, often without adequate warnings.
Detox Diets Should Be Ditching for Long-Term Lifestyle Changes
In summary, according to Professor Crowe, detox diets can be pricey and are both unnecessary and potentially harmful. Their appeal lies in presenting an illusion of a quick remedy for poor dietary habits. Crowe points out, “You’ve done the bad thing; now here’s the detox diet to absolve you of your sins.”
While some may find that a detox encourages better eating habits, it’s crucial to focus on lasting lifestyle changes. Effective, sustainable health improvements involve consuming more fruits and vegetables, reducing processed foods, limiting alcohol, quitting smoking, and increasing physical activity.
There’s limited, preliminary research suggesting that certain nutrients found in coriander, grapes, wine, and citrus fruits may assist in detoxifying the body from heavy metals, but much more controlled studies are required to confirm these findings.