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However, scientific evidence is lacking regarding what detoxing is and how effective it may be. Fans of detoxing have claimed that it can promote gut health and weight loss, boost energy, help mental clarity and increase nutrient absorption.
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What Are Detox Diets?
Some of the most popular methods include some combination of the following recommendations:
While some of these recommendations may have health benefits on their own, detox protocols can often lead people to unnecessarilyrestrict foods for a period of time, which comes with potential health risks.
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What Happens When You Do a Detox Diet
Below are some things that can happen to your body when you go on a detox diet.
You May Have an Increased Risk of Electrolyte Imbalance or Dehydration
Some detox protocols recommend doing things that disrupt your fluid balance, which can be very dangerous, per a 2018 review inCureus.Things likedrinking large amounts of fluidsdaily or taking over-the-counter medications are definitely not a good idea.
Taking laxatives without medical supervision can be harmful—especially if you’re not replenishing fluids adequately. Drinking lots of water in a short time may sound harmless, but it can also be dangerous because it could disturb yourelectrolyte balance.
Some protocols may intentionally cause you to have many loose stools in an effort to “cleanse” your gut or, specifically, your colon (the latter portion of your digestive tract). While this may technically empty your colon, having a healthy or “clean” colon is not necessary. Actually, eating a healthy, balanced diet, staying hydrated and avoiding excess added sugar and alcohol can all helpkeep your gut healthy.
You Might Increase Your Vitamin and Mineral Intake
Many cleanses or detox protocols require you to increaseyour intake of fruits and vegetables. This can lead to an increased intake of essential vitamins and minerals that many people’s diets do not usually have. While this can be a positive takeaway, these diets are typically short-term—and so are the healthy habits they recommend.
Add spinach or kale to scrambled eggs,fresh berries to saladsor make smoothies with fresh fruits and vegetables. These are simple ways to increase your fruit and vegetable intake that can be done safely long-term in a non-restrictive way.
You Might Reduce Your Exposure to Certain Toxins
With growing concern over what’s in our food, it’s not surprising that the concept of detoxifying the body is growing in popularity. Toxins from industrial processes can end up in the air, water and soil and, therefore, our food. These toxins can include heavy metals and persistent organic pollutants (POPs), which are also known as “forever chemicals” because they do not degrade over time.
There is validity to concerns over these compounds entering our bodies—studies have demonstrated the harmful toll these take on our bodies with consistent exposure over a long period of time. According to a 2019 publication in theInternational Journal of Environmental Research and Public Health, long-term exposure to POPs may be linked to an increased risk of stroke, obesity and diabetes.
According to a 2020 study inNutrition & Metabolism, certain types of detox diets, like the Wellnessup diet, might help reduce your exposure and support your body’s natural detoxification processes to increase the elimination of these toxins like heavy metals in the short term.But, overall, more research is needed on the topic to determine if these diets should be recommended to the general population, per the National Center for Complementary and Integrative Health.
You May Increase Your Risk of Binge Eating
Detox diets are often said to help you lose weight, too. However, this is likely because they tend to be restrictive. If you are advised to avoid multiple food groups, you’ll likely cut out many calories. Energy deficit through calorie restriction can promote weight loss, especially when combined with regular exercise, per a 2021 article in theJournal of Obesity & Metabolic Syndrome.
Additionally, many detox protocols advise avoiding alcohol and processed or fast foods, which tend to be sources of excess calories in the American diet. It’s important to note, though, that while you may lose weight during a detox diet, most of it is probably water weight or even muscle, especially if you’re restricting calories significantly or overexercising.
Furthermore, a 2022 review, published inFrontiers in Nutrition, shows that detox diets can generate stress, raise your cortisol levels and increase your appetite.The combination of these factors can make losing weight more difficult and can increase your risk of binge eating and weight gain.
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The Bottom Line
Detoxing might seem like an attractive idea in a health-conscious world. But, there is good cause for the controversy surrounding it and understandable debate among health professionals about its validity.
Detox diets claim to help you lose weight, clear out toxins and boost your energy. However, there is not enough scientific evidence to prove these claims. In fact, there are significant risks associated with detoxing, and it’s important to look out for fad diets that promise dramatic results and are overly restrictive.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Soliman M, Fuller W, Usmani N, Akanbi O.Acute severe hyponatremia as a serious health implication of herbal detox regimens.Cureus. 2018;10(12):e3697. doi:10.7759/cureus.3697Guo W, Pan B, Sakkiah S, et al.Persistent organic pollutants in food: contamination sources, health effects and detection methods.Int J Environ Res Public Health. 2019;16(22):4361. doi:10.3390/ijerph16224361Jung SJ, Kim WL, Park BH, Lee SO, Chae SW.Effect of toxic trace element detoxification, body fat reduction following four-week intake of the Wellnessup diet: a three-arm, randomized clinical trial.Nutr Metab (Lond). 2020;17:47. doi:10.1186/s12986-020-00465-9National Center for Complementary and Integrative Health.“Detoxes” and “cleanses”: what you need to know.Kim JY.Optimal diet strategies for weight loss and weight loss maintenance.J Obes Metab Syndr. 2021;30(1):20-31. doi:10.7570/jomes20065Tahreem A, Rakha A, Rabail R, et al. Fad diets: facts and fiction.Front Nutr. 2022;9:960922. doi:10.3389/fnut.2022.960922
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Soliman M, Fuller W, Usmani N, Akanbi O.Acute severe hyponatremia as a serious health implication of herbal detox regimens.Cureus. 2018;10(12):e3697. doi:10.7759/cureus.3697Guo W, Pan B, Sakkiah S, et al.Persistent organic pollutants in food: contamination sources, health effects and detection methods.Int J Environ Res Public Health. 2019;16(22):4361. doi:10.3390/ijerph16224361Jung SJ, Kim WL, Park BH, Lee SO, Chae SW.Effect of toxic trace element detoxification, body fat reduction following four-week intake of the Wellnessup diet: a three-arm, randomized clinical trial.Nutr Metab (Lond). 2020;17:47. doi:10.1186/s12986-020-00465-9National Center for Complementary and Integrative Health.“Detoxes” and “cleanses”: what you need to know.Kim JY.Optimal diet strategies for weight loss and weight loss maintenance.J Obes Metab Syndr. 2021;30(1):20-31. doi:10.7570/jomes20065Tahreem A, Rakha A, Rabail R, et al. Fad diets: facts and fiction.Front Nutr. 2022;9:960922. doi:10.3389/fnut.2022.960922
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Soliman M, Fuller W, Usmani N, Akanbi O.Acute severe hyponatremia as a serious health implication of herbal detox regimens.Cureus. 2018;10(12):e3697. doi:10.7759/cureus.3697Guo W, Pan B, Sakkiah S, et al.Persistent organic pollutants in food: contamination sources, health effects and detection methods.Int J Environ Res Public Health. 2019;16(22):4361. doi:10.3390/ijerph16224361Jung SJ, Kim WL, Park BH, Lee SO, Chae SW.Effect of toxic trace element detoxification, body fat reduction following four-week intake of the Wellnessup diet: a three-arm, randomized clinical trial.Nutr Metab (Lond). 2020;17:47. doi:10.1186/s12986-020-00465-9National Center for Complementary and Integrative Health.“Detoxes” and “cleanses”: what you need to know.Kim JY.Optimal diet strategies for weight loss and weight loss maintenance.J Obes Metab Syndr. 2021;30(1):20-31. doi:10.7570/jomes20065Tahreem A, Rakha A, Rabail R, et al. Fad diets: facts and fiction.Front Nutr. 2022;9:960922. doi:10.3389/fnut.2022.960922
Soliman M, Fuller W, Usmani N, Akanbi O.Acute severe hyponatremia as a serious health implication of herbal detox regimens.Cureus. 2018;10(12):e3697. doi:10.7759/cureus.3697
Guo W, Pan B, Sakkiah S, et al.Persistent organic pollutants in food: contamination sources, health effects and detection methods.Int J Environ Res Public Health. 2019;16(22):4361. doi:10.3390/ijerph16224361
Jung SJ, Kim WL, Park BH, Lee SO, Chae SW.Effect of toxic trace element detoxification, body fat reduction following four-week intake of the Wellnessup diet: a three-arm, randomized clinical trial.Nutr Metab (Lond). 2020;17:47. doi:10.1186/s12986-020-00465-9
National Center for Complementary and Integrative Health.“Detoxes” and “cleanses”: what you need to know.
Kim JY.Optimal diet strategies for weight loss and weight loss maintenance.J Obes Metab Syndr. 2021;30(1):20-31. doi:10.7570/jomes20065
Tahreem A, Rakha A, Rabail R, et al. Fad diets: facts and fiction.Front Nutr. 2022;9:960922. doi:10.3389/fnut.2022.960922
