Fact or Fiction: Detox Diets Lead to Better Health
Devotees of detox programs profess that an occasional period of fasting or restricted food intake rids the body of toxins, resulting in a host of benefits ranging from clearer skin to better digestion to improved mood.
For centuries, many different healing systems (such as Ayurveda and Traditional Chinese Medicine) have incorporated practices of rest and fasting as a way of cleansing the body. Modern studies have shown that short periods of fasting can help with some chronic conditions such as rheumatoid arthritis and other autoimmune diseases. And if you have food sensitivities, it may make sense to do an elimination diet under the supervision of a health care provider. If you can learn which foods affect you negatively, removing them from your diet might make you feel better.
But what about the 10-day diet of lemon water and cayenne pepper? Should you follow the latest detox regimen that your favorite celeb posted on her blog? In general, the answer is no. Trendy detox regimens rarely produce any appreciable health benefits, and are often unsafe.
Many of the popular detox diets involve extreme measures—including severe calorie reduction or fasting. “That can be taxing on the body and affect your metabolism,” says Alex Tan, ND, a naturopathic doctor at One Medical Group. Instead of doing the latest detox diet, Tan recommends supporting your body’s innate ability to detoxify. “The body has a great natural capacity for getting rid of toxins—primarily through the liver, kidneys, skin, and lungs,” explains Tan. He cites alcohol (which is a toxic substance) as a classic example: when consumed in moderation, the liver is able to break it down, process it, and eliminate it. To help the body optimally deal with toxins, Tan encourages people to eat a healthful, balanced diet that includes foods with vitamins and nutrients to naturally aid in eliminating toxins: Selenium, B complex vitamins, and cruciferous vegetables (such as broccoli, kale, chard, and bok choy) all work to help the body create detoxifying enzymes. It’s also important to drink plenty of water and get ample amounts of fiber to ensure your system can get rid of waste products effectively.
The expert’s advice: Detoxify your life every day.
Rather than trying drastic detox diets, take steps to minimize your exposure to toxins in the first place. Eat more whole, unprocessed foods, switch to natural household cleansers, quit smoking, limit your alcohol intake, and clean your home’s air filters (in the heating and cooling systems) routinely. If you can only do two things, Tan urges his patients to exercise regularly (sweating can help eliminate toxins) and to avoid overeating. “Overeating—especially preservative-filled and processed foods—burdens your system and introduces new potentially toxic substances into the body,” he says.
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