If you use social media or “keep up” with any celebrities, you’ve likely seen an advertisement for a “detox” or “cleanse,” but what exactly is it?
What are they?
In traditional medicine, a toxin refers to alcohol and drugs, and therefore a “detox” is necessary to wean a patient from these harmful substances. Commercially, the definition of toxin has become a bit fuzzy. A toxin could be pollutants, chemicals, heavy metals, processed foods, or any other potentially harmful product, and commercial “detox” diets rarely identify specific toxins they aim to eliminate (making evaluation of their claims difficult). There are a variety of “detoxification” programs on the market today claiming to remove these mysterious toxins from your body, promote weight loss, and/or promote overall health and well-being. But the fine print—if it’s there at all—will tell you that these “cleanses” have little research or evidence to support their use, and they actually might be harmful.
What does the research say?
Truth be told, there just hasn’t been much research on these diets. A small number of studies have been done and show that commercial detox diets help to eliminate “persistent organic pollutants” from the body, however, many of these studies are flawed. A quick search in two research databases found only three studies on “detox” diets that claim to support their use. Each of the three were limited by small samples sizes and flawed study designs. No studies were found that address long-term effects of “detox” programs.
Are they safe?
The short answer—probably not. Diets that severely restrict calories or the types of foods you eat are likely not providing adequate nutrients for health. And while they may cause some rapid weight loss, weight is usually regained after you return to normal eating. “Detoxes” that use large quantities of herbal tea and water with no food for several days can lead to serious electrolyte imbalances. Other programs use juices, which may be high in oxalate; drinking large quantities of high-oxalate juices can increase the risk of kidney problems.
“Detoxes” and “cleanses” and all their claimed benefits may sound great, but the truth is, these claims haven’t been evaluated by the FDA. Our bodies have livers, kidneys, and colons, which naturally work to eliminate waste from our bodies. So skip the “detox” diet this New Year, and instead focus on a balanced diet with a variety of foods. Your body will thank you.
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