“Detoxes” or “cleanses” refer to various diets, programs, regimens, or
therapies that claim to remove toxins from the body, aid in weight loss,
or promote health. Globally, the market for detoxing products was estimated to be $48.22 billion
in 2020. It is is projected
to grow at a compound annual growth rate of 7.65% reaching $75.06 billion by 2026. That's a lot of green smoothies and a lot of unproven marketing claims.
Just by living their lives people are exposed to chemicals, pollutants, heavy metals in food, and other environmental toxins every day. So a concern with getting these things out of our bodies is certainly reasonable. However, there's little actual research that proves prepackaged detox regimes, products, and programs are effective or even necessary.
Detox and cleansing regimens fall into four broad categories:
- Fasting, such as calorie restriction or intermittent fasting.
- Restrictive diets that include only eating certain foods or eliminating certain foods or drinks.
- Liquid-only diets involve drinking only juices or similar beverages.
- Dietary supplements like additional minerals, vitamins, diuretics, laxatives, herbs, or other products are sometimes used to detox the body.
There is very little long-term research on the safety of cleanse diets and kits. Some studies suggest possible adverse effects of cleanses or detox diets. In addition, there are several factors that the National Institute of Health suggests you take into account before you begin a detox program, including:
- Some juices may not be pasteurized to kill harmful bacteria and other pathogens. This can cause serious illness, especially in children, older adults, or those with a weakened immune system.
- Some juices contain foods naturally high in oxalate, a naturally occurring substance. Drinking large amounts of high-oxalate juice can increase the risk of kidney problems.
- Very low-calorie or restrictive diets may result in short-term weight loss but do not provide all the nutrition you need and are usually not sustainable.
- Colon cleansing products may have side effects that are potentially serious and dangerous for people with a history of gastrointestinal diseases, colon surgery, hemorrhoids, kidney disease, or heart disease.
- Some detox programs, including laxatives, can cause severe diarrhea, leading to dehydration and electrolyte imbalance.
No regulatory body reviews the efficacy and safety of detox and cleansing products. Some have even been found to contain illegal and potentially harmful ingredients. As can be problematic with the dietary supplement and weight loss industries more broadly, detox programs or supplements can be unsafe and promote false claims.
None of this is to suggest that removing toxic substances from the body is a bad, or unnecessary, idea. Of course it is. In fact, you body has evolved ways of doing so that naturally flush toxins from the body. Various organs and organ systems help the body eliminate toxins from chemicals you may be exposed to at work, at home, through personal care products, or your food. These include your liver, kidneys, digestive system, lungs and even your skin. These serve as your body's natural detoxification systems and help expel or convert toxins into harmless compounds.
You can support your body's detoxification process and limit exposure to potentially harmful toxins in your everyday life. Eating a diet rich in fruits and vegetables, antioxidants, and fiber and limiting or eliminating smoking, vaping, alcohol, or drug use will help a lot. So will washing your fresh produce thoroughly and using green cleaning products like vinegar in your home.
It is understandable to want quick results when it comes to our health but not usually very realistic. If you really want to use a detox program it is unlikely to do you any harm. Just don't expect it to really do much good either. As is so often the case in matters of our long-term health and wellness, diet an lifestyle choices are more likely to produce the results you want.
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