Myth or fact: you need a detox diet to cleanse your body
NutritionKey points
- A review found no quality evidence that detox diets remove toxins.
- Weight lost on them is usually temporary, from fewer calories and water loss.
- The liver, kidneys, gut and lungs clear waste continuously.
- Some detox programs can be dangerous: prolonged fasting, laxatives, colon "cleanses".
Myth: your body needs regular “cleansing”
Juice cleanses, special teas, fasts and “liver flushes” promise to flush out toxins, help you lose weight and boost your energy.
Fact: there is no evidence
A critical review of detox diets concluded that no randomized controlled trials support their effectiveness at removing toxins. The studies that exist were small and flawed, and the specific “toxins” were almost never named or measured (Klein & Kiat, 2015). Weight lost on these programs usually comes from cutting calories and losing water, and it returns quickly.
How your body actually cleanses itself
- The liver neutralizes most harmful substances.
- The kidneys filter the blood and remove waste products.
- The gut eliminates what is not absorbed, and fiber helps it work (Reynolds et al., 2019).
- The lungs exhale carbon dioxide and volatile compounds.
What really supports these systems
- Less alcohol.
- More vegetables, fruit, whole grains and beans.
- Fewer ultra-processed foods, which are linked to worse health outcomes (Lane et al., 2024).
- Enough water, sleep and physical activity.
Frequently asked questions
Do detox teas work?
Many contain laxatives such as senna, which cause water loss and can be harmful with long-term use. The FTC and FDA have taken action against some detox tea marketing.
How do I support my liver?
Limit alcohol, keep a healthy weight, be careful with supplements and over-the-counter painkillers, and get vaccinated against hepatitis A and B.
Sources
- Klein et al. (2015). Detox diets for toxin elimination and weight management: a critical review of the evidence. Journal of Human Nutrition and Dietetics 28(6):675-686. doi:10.1111/jhn.12286
- Lane et al. (2024). Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ :e077310. doi:10.1136/bmj-2023-077310
- Reynolds et al. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet 393(10170):434-445. doi:10.1016/S0140-6736(18)31809-9
Keep reading
Nutrition Water: how much should you really drink?
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Nutrition Ultra-processed foods: why it pays to eat fewer of them
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