Cleansing Conundrum: Experts caution against the risks of 'detoxifying'

Body cleansing — sometimes called “detoxifying” — is a loaded word. Some people swear by them, which can be undertaken in a variety of diets, regimens and therapies, from fasting to drinking only juices to taking dietary supplements to herbal remedies. Others criticize and dismiss cleansings as unproven and sometimes unsafe practices.

“I’m not a fan of cleanses, as there is little research to support that they really ‘cleanse’ or ‘detox’ your body,” says Dr. Lisa Young, a registered dietitian nutritionist and adjunct professor of nutrition for New York University.

The goals of cleansing are typically to remove toxins from the body, lose weight or otherwise promote health. But Young says detox diets do not typically isolate and eliminate specific toxins. The liver already cleanses the body of most toxins, and sweating plays a role, she says.

“While the body may be exposed to toxins, for the most part it can remove them without a special diet,” she says. “A potential benefit may be short-term weight loss as well as eliminating unhealthy foods.

“A better approach is to improve your food choices and lifestyle rather than go on a detox diet or cleanse.”

The jury may still be out on cleansing, at least according to the National Center for Complementary and Integrative Health, which falls under the banner of the National Institutes of Health. The organization notes a relatively small number of studies regarding detoxification programs have been conducted. Some have shown positive impacts on weight and fat loss, insulin resistance and blood pressure, but those studies have been “low quality” — facing study design problems, few participants or lack of peer review, according to NCCIH.

In addition to the aforementioned cleansing options, some people eat only certain foods; cleanse the lower intestinal tract via enemas, laxatives or colon hydrotherapy; reduce environmental exposures or use a sauna, according to the NCCIH. The center notes some detoxification programs may be advertised commercially, such as those offered at health centers or part of naturopathic treatment. These can be sometimes unsafe and falsely advertised, according to the center.

Dr. Emma Laing — a registered dietitian nutritionist who serves as director of dietetics at the University of Georgia and as a national spokesperson for the Academy of Nutrition and Dietetics — says people should always consider the source when it comes to cleanses.

“When cleansing diets that lack scientific evidence are created to sell to the public for a profit, then profit is likely more important to the creator of this diet than your health,” she says. “A telltale sign is when non-credentialed celebrities or influencers endorse the diet, instead of credentialed health professionals.”

The U.S. Food and Drug Administration and Federal Trade Commission have taken actions against several companies selling detox/cleansing products for a variety of reasons, from contents including illegal and potentially harmful ingredients to false claims about their abilities to treat serious diseases as well as medical devices marketed for unapproved uses, according to the NCCIH.

While the digestive tract, kidneys, lungs, liver, lymphatic system, respiratory system and skin — if working properly — break down chemicals for the body to eliminate, there are some ways in which people can support the body’s natural detoxification, Laing says. Those include staying hydrated with clean water; eating five to nine servings of fruit and vegetables per day; consuming dietary fiber each day from vegetables, fruits, nuts, seeds and whole grains; including cruciferous vegetables such as broccoli and Brussels sprouts, berries, artichokes, garlic, onions, leeks and green tea; consuming adequate amounts of lean protein; and eating naturally fermented foods such as kefir, yogurt, kimchi and sauerkraut.

People can consult a health care provider or registered dietitian nutritionist if interested in taking a multivitamin/multimineral to fill any gaps in a healthy diet, but that healthy diet is key, Laing advises.

“Most juicing or cleansing diets will ‘work’ as a weight-loss strategy in the short-term, because they lead to extremely low caloric intake; however, weight gain can be expected once your typical eating pattern is resumed,” she explains. “Reducing calories with the help of laxatives or diuretics, with or without changing your physical activity habits, will typically result in rapid weight loss, but at what expense?

“In many cases, detox diets are not going to be effective in the long-term for your mental and physical health and your ability to maintain a positive relationship with food.”

Diabetics should always consult their health care providers before making changes to their eating habits, NCCIH notes. The center also says colon cleansing procedures may have side effects, some of which can be harmful, particularly to people with histories of gastrointestinal disease, colon surgery, severe hemorrhoids, kidney disease or heart disease.

Some detox programs include laxatives, which can cause diarrhea severe enough to lead to dehydration and electrolyte imbalances, NCCIH says. Those imbalances can also be caused by drinking large quantities of water and herbal tea without eating for days. Fasting has the potential to cause headaches, fainting, weakness and dehydration.

The center adds that a review in 2015 concluded no compelling research supports the use of detox diets for weight management or eliminating toxins from the body. People may not be getting all the nutrients they need with diets that restrict calories, the NCCIH says.

“When following a detox diet with major restrictions, you can expect negative consequences,” Laing adds. “Intense cravings, headaches, blood sugar swings, nausea, or feelings of fatigue or sluggishness can result from not meeting your nutrition or fluid needs, and these affect your ability to participate in physical and social activities that you enjoy that are actually important for your health. Nutrient deficiencies could also result from eliminating entire food groups.”

Laing says anyone who is pregnant or breastfeeding, or takes certain medications, may cause harm with a cleansing diet and can create bad eating habits. Cleansing, in general, also probably will not do anyone much good, she says.

“A short-term cleansing diet won’t remove toxins from your body any better than maintaining a healthy eating pattern the rest of the year,” Laing says.

The National Center notes people should always talk with their health care providers about new approaches to their health.