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I once went on a cleansing diet in the mountains of Tainan in Taiwan. The cleansing protocol involved drinking the juice of 14 lemons with a spoon of salt on the first day, with the number of lemons decreasing over five days. I have no idea if any toxins were expelled from my body, but to this day, I can't stand the sight of a lemon, let alone taste it in any food or drink.
So much for my experience with cleanses, or was it a detox?
From what I understand, it was a cleanse. A cleanse is meant to literally “flushout” out your gut (as happened to me). A detox, on the other hand, is meant to remove toxins from your other organs, especially the liver and kidneys.
An online search reveals that proponents of these alternative practices promise their method and/or product will:
Remove toxins from the body
Help you lose weight
Improve circulation
Improve digestion
Reduce inflammation which also relieves arthritis pain – implying that it's a solution to autoimmune disease
Improve mood
Increase energy levels
Reduce the risk of colon cancer
The question is whether there is any truth in these claims and if it's wise to try any of them.
Since cleanses and detoxes refer to a huge group of methods and products. I have decided to go through these one-by-one to let you know what’s not gonna work and why not!
Colon cleansers are also called colonic treatment, hydro colon therapy, colonic irrigation, or colon detox. These are alternative treatments not supported by scientific evidence. It involves a tube inserted into the rectum while the patient lies on a table. A large amount of water then enters the digestive tract through the tube to irrigate or flush the colon. The water and everything in the colon leaves the body through the tube.
People also undergo colonics using various colon cleansing products like laxatives, enemas, teas and capsules, which can be taken orally or inserted into the rectum.
Proponents of this practice believe that the colon is filled with old feces adhering to the colon wall. The fecal matter is thought to contain harmful germs, parasites, and other organisms that cause a host of symptoms and illnesses. They contend that colonic irrigation rids the body of all these pathogens and restores optimal health.
Several online resources includingHarvard Medical School state that there is no scientific evidence to support these claims.
In fact, so-called colonic treatments can be harmful as they may cause the following symptoms.
Colonic cleanses, especially viahydrotherapy, can cause bowel perforation which is a tear in the wall of the lower intestine. This is a serious medical emergency which could result in death if not treated immediately.
The laxative products may cause diarrhea, raising the risk ofdehydration and electrolyte imbalances.
Flushing out the colon canremove the healthy microorganisms in the colon. A healthy microbiome is crucial for digestion and other functions. In fact, a balanced gut biome is essential for a strong immune system.
Products used during these treatments have not gone through rigorous testing and havenot been approved by the U.S. Food and Drug Administration (FDA) as safe to use.
A detox diet is an eating regime that excludes certain foods in order to rid the body of so-called toxins from junk food, alcohol, caffeine, sugar, dietary fats, etc. Following a detox diet is believed to promote weight loss and combat bloating, cellulite, fatigue, and disease.
These diets can last 24 hours, a week, or several weeks and usually involve fasting for a day or two afterward. To a greater or lesser degree, these diets involve:
Eating only fresh fruit and drinking fruit juice
Eating only cooked vegetables or vegetable soup
Eliminating entire food groups, such as carbs, meat, or dairy
Avoiding caffeine, sugar, or alcohol
Taking detox treatment, pills, or tea
Taking supplements
The food or drinks allowed on the diet depend on the particular regime being followed.
There is no scientific evidence that validates the notion that we should detox our bodies. Besides, the body comes with its own mechanisms to get rid of harmful substances such as the liver, kidneys, skin, digestive system and lungs.
A detox diet may help you to lose some weight initially, but not long-term. The weight loss is most likely due to the restricted calorie count of these diets, not to the loss of any toxins. According to a2017 review, the weight loss will be short-lived, and you may gain even more weight once you resume your regular diet.
These diets tend to be unbalanced, very low calorie, and lack essential nutrients. They tend to avoid fat, salt, sugar, and processed food, but they also exclude many healthy foods. Being unbalanced, these diets don't support the body's ability to detoxify.
On the contrary, the limited nutrients make it impossible for the body to perform its functions.
Depending on the specific restrictions and the length of the protocol, these diets may lead to severe nutritional deficiencies. While on a restrictive diet, it's common to have very little energy and feel tired all the time.
Periodic fasting or whole-day fasting is a form of intermittent fasting. Intermittent fasting involves alternating times when you fast and eat nothing, with times when you can eat. There are many ways to do intermittent fasting.
This type of diet focuses onwhen rather thanwhat a person eats.
Intermittent Fasting (IF) usually involves eating patterns with short, frequent fasting periods, such as fasting for 16 to 48 hours with regular eating in between, such as the 16/8 method or alternate-day fasting.
Periodic Fasting (PF) involves longer fasting periods or specialized low-calorie regimens called"fasting-mimicking diets" (FMDs). PF refers to longer periods of very low or no caloric intake PFfor 2 days up to 21 or more days with normal food intake in between.
While limited research results suggest various benefits of periodic fasting, the following potentialdetrimental effects may come into play.
Consuming so few calories can lead to cravings or overeating on non-fasting days.
Such calorie restriction can lead to severe nutritional deficiencies.
Feeling miserable, tired, and lacking energy on fasting days.
This diet is not suitable for pregnant or breastfeeding women, underweight people, those who suffer from malnutrition, unmanaged diabetes or other chronic health conditions.
Harvard Medical School notes that two common effects of diets — slowed metabolism and increased appetite — also apply to intermittent fasting. The same article also mentions research that suggests that time-restricted eating misaligned with a person's circadian rhythm (the body's natural day-night cycle) may lead to metabolic issues.
Nobody should consider a detox. Doctors don't recommend it and science hasn't proven its efficacy. In fact, the notion that the average person needs to have their colon cleaned makes no sense since the human body has a perfectly effective cleansing system in place.
The following organs are involved in keeping the body free of toxins.
Apart from forming a barrier against harmful substances such as bacteria, viruses, heavy metals, and chemical toxins, the skin also allows the elimination of substances like heavy metals through perspiration.
However, research showsdynamic exercise is more effective for removing heavy metals than simply sitting in a hot sauna.
In addition to exhaling carbon dioxide, the lungs have fibers called cilia that move contaminants out of them through airways. The mucus in airways also help contain microorganisms from spreading.
First, the small intestine absorbs the nutrients from the food you eat and releases the nutrients into the bloodstream. The large intestine eliminates the waste that remains.
The liver is the body’sprimary filtration system, converting toxins like alcohol and drugs into waste products. Thereby, filtering blood, metabolizing nutrients and medications. The liver makes proteins that break down dietary minerals like copper, zinc, and iron. The liver can also break down non-dietary metals like lead, cadmium, and mercury so the body can expel them. The liver also produces bile for digestion and waste excretion.
The fact that athletes have to undergo urine tests is a testament to the kidney's ability to filter drugs and other substances before excreting them. The kidneys filter about half a cup of blood every minute, producing urine that contains waste products such as urea, creatinine.
Immune system is a network of organs, cells, and proteins that acts as the body's armor against harmful substances like germs, viruses, toxins, and cells that can cause illness. Supporting your immune system with a balanced diet, enough rest, and exercise sets up a prime protector against toxins.
There are a number of supplements you can consider for improving digestion naturally. These include:
Probiotics – these contain live beneficial bacteria that support a healthy gut microbiome and improve digestion.
Prebiotics – these are non-digestible fibers that act as food for beneficial gut bacteria, contributing to biome diversity, and promoting healthy digestion.
Digestive Enzymes – Digestive enzymes help to break down macronutrients like proteins, fats, and carbs.
Fiber Supplements – a high-quality fiber supplement can promote regular bowel movements and a healthy gut environment. In fact, using fiber powder to maintain gut health is far better and safer than a risky detox.
While these and other supplements are useful for healthy digestion, it's best to know what foods promote healthy digestion and to eat those.
A balanced diet with plenty of whole foods is the basis of a healthy digestive system. Foods that are particularly good for the digestive system include:
Whole grains, such as whole wheat, brown rice, whole rye, etc.
Plant-based protein, such as legumes, and nuts.
Vegetables and fruit.
Prebiotics – good sources are leeks, celery, legumes, unripe bananas, asparagus, onions, and garlic.
Probiotics, such as yogurt, miso, tempeh, kefir, kombucha, kimchi, and pickles.
The following foods don't support gut health.
While red meat is nutritious and high in protein, it is not your gut's friend. A diet high in animal protein may result in harmful changes to your gut microbiome.Research has found that children who eat a diet high in meat have more bacteria associated with inflammation and disease compared to children who eat a diet consisting mainly of cereals, legumes, and vegetables.
Processed foods are high in refined carbs, sugars, additives, and salt, which feed the wrong microbes in the gut and don't support digestion.
Synthetic sweeteners like aspartame, saccharin, and sucralose may have zero calories, but they are not good for digestion. Studies show that they havea negative impact on the microflora in the gut.
Fried foods are hard to digest and energy-dense. Food is mostly fried in oils full of saturated fat. Foods like French fries, onion rings, and deep-fried fish fats that are difficult to digest, and may cause diarrhea and bloating. Fried foods also can encourage the growth of harmful gut microorganisms.
Cleanses and detox diets have no real foundation to support their claims. They may be a quick fix in the short term, but they don't offer long-term solutions. You may experience miraculous weight loss, improved digestion, and more energy, but the chances are you didn't establish good eating habits that will serve you for the rest of your life.
Chances are you will revert to your old ways and start looking like your old self again.
Given the lack of evidence supporting cleanses and detox diets and the risks associated with them, it's better to choose a healthy diet and avoid foods that burden your digestive system. This step will support your body to get rid of any harmful substances.