Detox, short for detoxification, is the body's natural, ongoing process of neutralizing or eliminating toxins from the body. Toxins are anything that can potentially harm body tissue, including waste products that result from normal cell activity, such as ammonia, lactic acid and homocysteine, and human-made toxins that we are exposed to in our environment, food, and water. The liver, intestines, kidneys, lungs, skin, blood and lymphatic systems work together to ensure that toxins are transformed chemically to less harmful compounds and excreted from the body.
A detox diet is a short-term diet, often 3- to 21 days, focused on removing toxins from the body. Although detoxification is ongoing in the body, toxins and stress prevent us from doing it optimally, which can eventually affect other systems in the body. A detox diet allows our bodies to focus on self-healing, with the goal being to raise energy levels, stimulate digestive health, clear headaches, remove bloating, improve concentration and mood, avoid getting allergies, regain our natural ability to ward off colds and flu, and prevent premature aging and disease.
Although detox is primarily thought of as a treatment for alcohol or drug dependence, the term is also used to refer to a program of diet, herbs, and other methods of removing environmental and dietary toxins from the body.
There are many different types of detox diets. Generally, a detox diet is a short-term diet that:
Minimizes the amount of chemicals ingested (for example, by eating organic food).
Emphasizes foods that provide the vitamins, nutrients, and antioxidants that the body needs for detoxification.
Contains foods, such as high fiber foods and water, that draw out and eliminate toxins by increasing the frequency of bowel movements and urination.
Although there are many types of detox diets, most eliminate foods that contain potentially harmful substances and allow foods that support the body's natural ability to rid itself of toxins, such as dark, leafy green vegetables. Overall food intake is usually reduced, ranging from small meals to full-fledged juice fasts:
The Master Cleanse - Also called the lemonade diet, a fast that involves drinking only lemonade, grade B maple syrup, and cayenne pepper.
Juice fasting - A type of fast that calls for consuming only fresh vegetable and fruit juices, such as beet juice and wheatgrass juice, and water. Commercial juice fast programs include the Blueprint Cleanse.
Smoothie and shake fasting - Involves drinking pureed or blended vegetable and fruit smoothies, such as green smoothies.
Commercial cleanse programs - Specially designed protein powders, vitamins, nutrients for detoxification. Examples include the acai cleanse, Colon Clenz, and Bowtrol.
Raw food detox diet - Based on the raw food diet. Involves only eating food that is raw or hasn't been heated above 118 degrees.
Other diets can be used on their own as detox diets, including the brown rice diet, elimination diet, a candida cleanse, macrobiotic diet, and a digestive cleanse.
There are close to 100 detoxification diets available, and each promises similar results. Even though detoxification diets are typically not recommended by scientists, dietitians or medical professionals, many people all over the world participate in them in some form or another. While weight loss is often the primary goal, spiritual and religious groups have been promoting the mental and emotional benefits of detoxification diets for thousands of years.
A growing body of research suggests that many of the chemicals we ingest daily through food, water, and air can become deposited in fat cells in our bodies. Toxins include pesticides, antibiotics and hormones in food, chemicals from food packaging, household cleaners, detergents, food additives, heavy metals, pollution, drugs, and cigarette smoke. A diet that lacks certain nutrients may also impair our natural ability to detoxify chemicals, which further leads to their build-up in the body.
The cumulative load, called the "body burden", is thought to lead to illness and has been linked to hormonal imbalance, impaired immune function, nutritional deficiency, and an inefficient metabolism. Signs are thought to include indigestion, poor concentration and sluggishness, headaches, bad breath, fatigue, poor skin, and muscle pain.
People often report improved energy, clearer skin, regular bowel movements, improved digestion, and increased concentration and clarity after a detox diet.
Anyone considering a detox diet should consult a qualified health professional and/or their medical doctor first.
Pregnant or nursing women or children shouldn't go on a detox diet. People with anemia, eating disorder, diabetes, kidney disease, autoimmune disease, cancer, terminal illness, certain genetic diseases, and other chronic conditions shouldn't try this diet or should do so only under the supervision of their primary care provider. It is not intended for alcohol or drug detoxification.
One of the most common side effects is headache within the first few days of starting the detox diet, often due to caffeine withdrawal. For this reason, practitioners often suggest gradually decreasing the amount of caffeine prior to starting a detox diet. In addition, some people opt to take time off work to begin a detox diet or start the diet on the weekend.
Other side effects include excessive diarrhea, which can lead to dehydration and electrolyte loss. Constipation may occur if people consume excess fiber without also increasing their fluid intake. Other side effects can include tiredness, irritability, acne, weight loss, and hunger. Any worsening of symptoms or new symptoms that occur during a detox diet should prompt a visit to a qualified health professional.
If a detox diet is continued for a longer time, it may result in nutrient deficiencies, particularly protein (some detox diets omit animal products) and calcium.
Fatigue, indigestion, cough, muscle pain, and poor sleep can be signs of serious illness. That's why it's important to see a primary care provider for a thorough assessment to ensure that any symptoms are not caused by a medical condition that requires immediate treatment.
Detox diet plans may include a diet recommendations, colonic hydrotherapy, herbs and supplements, and exercise.
Alternative practitioners usually recommend that people trying a detox diet for the first time opt for a gentle detox diet plan.
The best detox diet plan is the one that specifically accomplishes the goal or goals you have in mind and that initially motivated your decision to begin considering types of diet plans. People who eat meat on a daily basis, particularly in large portions, might find that following a temporary vegetarian diet for a few weeks is the best detox diet for ridding the body of excessive uric acid. Rheumatism, kidney stones, gallstones and gout are some of the conditions caused by high levels of uric acid seen in people who regularly eat large amounts of meat. Temporary adherence to a strict vegetarian diet, also known as veganism, might prove more cleansing to the body than the consumption of eggs and dairy products included with vegetarian meals.
A detox diet plan to consume only fruits might be best for people seeking a stronger cleansing than that that can be obtained by eating only vegetable-based meals for a period of time. One advantage that the fruit diet has over the vegetarian one is that it can be followed by those who want to be on a detox diet plan without losing significant amounts of weight. Fruits contain sugar and usually are more appealing to people who want a detox diet plan that will allow them to have natural "sweets" or healthy desserts. A true fruit diet should consists of only fruits. They can be fresh, dried or slightly cooked, but fresh fruit generally should make up the largest portion of this type of detox diet plan.
Another type of detox diet plan is a juice diet. Fresh fruit and or vegetable juice should be used, but the juice of fruits and vegetables should not generally be mixed because doing so can cause more harm than it does detoxification. This generally is considered another good detox diet plan for people desiring to lose weight in a natural way. If weight loss is one of the goals, however, orange juice should be avoided, because it is very high in calories and generally causes weight gain instead of weight loss.
Some types of detox diet plans focus on the eating of nothing but raw foods for a short period of time to allow the body to rid itself of toxins. This might be the best option for those who have weak digestion, because almost all raw foods contain natural enzymes and tend to be high in vitamins, minerals and trace minerals. Raw foods can be uncooked fruits, uncooked vegetables, raw milk, raw honey, nuts and seeds that have not been roasted. It is advisable to drink plenty of fresh water or unsweetened herbal teas while on your detox diet plan. You also should consult with your doctor before placing yourself on a detox diet plan of any type.
Whether one wants to follow an actual detoxification process to cleanse the body, or simply wants to start eating more healthy detox foods, there are many foods that can be beneficial to the body. Before embarking on a detox program, be sure to check with a doctor to be certain that it is safe and to get any necessary medical advice. It may not be necessary to follow a specific detoxification program, however; simply increasing the amount of detox foods and decreasing processed foods can make a big difference in health.
Detox foods typically include vegetables, fruits, whole grains, and legumes. Fruits such as berries, apples, oranges, lemons, and limes are all recommended during detoxes, because they are easy to digest as well as high in fiber and water content. It is very important to drink enough water every day, but especially when following a detox. Some people find that a bit of lemon added to the water gives it slightly more flavor, as well as improving digestion. Green tea can also be a beneficial part of the diet.
Vegetables are the other cornerstone of a detox diet. Green leafy vegetables are best, such as lettuce and broccoli, as well as kale, spinach, chard, and arugula, among others. Try to eat colorful vegetables such as peppers, carrots, and beets as well; all of these vegetables are nutrient-rich and excellent detox foods. Garlic and onion should be included in a detox diet as well.
When making a salad, avoid putting salad dressing on the salad; instead, try some simple olive oil or balsamic vinegar. Finally, whole grains and legumes are also good detox foods. Switch white rice for brown rice, for instance. Most people avoid eating bread while on a detox diet, but if one chooses to eat bread, make sure it is made from whole grains. Kidney beans, black beans, and garbanzo beans may also be part of a detox diet. In addition, some people choose to eat nuts and seeds for a snack.
All of these detox foods are healthy components of a balanced diet. Fruits and vegetables may also contain antioxidants, which can remove free radicals from the body and prevent cell damage. In addition to eating these beneficial foods, it is important to cut back on processed snacks such as chips and cookies, try to cut back on the amount of salt in the diet, and reduce soda and sweet consumption.
Proponents of detox diets generally recommend one to two times a year to improve health and prevent disease. In some cases, however, alternative practitioners may recommend a detox diet more frequently or may recommend a longer detox diet.
After the detox diet is over, alternative practitioners often suggest gradually easing back into a healthy, but less restrictive diet. Many people use a detox diet as a springboard for a healthier lifestyle and continue eating many of the vegetables and fruits they ate on the detox diet.
No. Medication should never be discontinued or reduced without consulting the prescribing doctor and/or your primary care provider.
Detox diets aren't needed. The body can detoxify on its own without the help of a detox diet. Our system has evolved to adequately elimate new chemicals in our environment without extra assistance.