Recently I have been asked to comment a great deal on the popular ideas of detoxing and fasting. I’ve even had friends ask me about it, certain that it MUST be good for our health and especially our digestive systems.
So what is it about ‘detox’ style diets that are so appealing and is there any evidence behind the headlines?
What is a detox diet?
In truth, people embark upon a detox diet for a number of reasons. Some to improve their heath, some to lose weight and some just because they think it is the thing to do. Detox diets, which including fasting and juice cleansing, generally claim to help the body eliminate toxins, clear out the digestive system, boost energy and aid weight loss.
So, do detoxes work?
Firstly, it’s important to remember that our bodies are very well designed to clear out unwanted material. The liver is the body’s main defence against toxins and poisons and works mainly by turning potentially harmful materials in the body into harmless ones or by converting them into materials that the body can excrete. No studies to date support the need for particular diets to aid the liver in its job.
There is also little evidence that these toxins ‘build up’ in the body or the digestive system over time and there are no foods or diets which can ‘pull out’ toxins from the body as described by many detox plans.
There are in fact many dangers associated with detoxing, especially over a longer period of time. Crucially, the body has a need for a variety of vitamins and minerals such as calcium and B vitamins as well as fibre, fat and protein. Without enough of these nutrients the body can become deficient and this in turn can affect energy levels, the body’s defence mechanisms and can even affect the appearance of the skin, hair and nails. Basically – the exact opposite of what a detox is aiming to do.
Low intakes of fibre can be especially damaging and can result in stomach aches and constipation as well as raised cholesterol.
Why are they so appealing?
Unfortunately we live in a quick-fix society where the realism of slow and steady weight loss and health improvements seem challenging and somewhat dull. With the media broadcasting and benefitting from a variety of different headlines supporting detox diets, many people end up believing the hype.
I was involved in some research a journalist embarked upon where she tried and tested a juice diet and came up with her own conclusions…see here for the full article, with quotes from me.