Planning to Do a Detox? Read This First | Livestrong.com (2023)

Planning to Do a Detox? Read This First | Livestrong.com (1)

Detoxes like juice cleanses have zero health benefits and will likely leave you in worse shape.

Image Credit: PeopleImages/E+/GettyImages

Detoxes and cleanses have been on trend for years, staying popular with promises of ridding your body of toxins as well as some extra pounds. Followers may tout feeling healthier and having more energy, but commercial detoxes are not only ineffective — they're just generally bad for you.

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Of course, certain detoxes have medical benefits — like if you're doing, say, a colonoscopy prep — but those should be discussed with your doc. Here, we'll break down how commercial detoxes and cleanses can harm your health, drain your wallet and compromise your sanity.

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Detoxes Defined

Detoxification, in theory, rids toxins from your body and gives your digestive system a break so it can better absorb nutrients in the days and weeks that follow, according to the Cleveland Clinic.

Popular commercial cleanses or detox regimens, per the National Center for Complementary and Integrative Health (NCCIH), include juices or smoothies, dietary supplements, laxatives and plain ol' deprivation.

Although there are a ton of testimonials supporting these cleansing diets, there's scant evidence they actually do what they promise to do, according to Harvard Health Publishing and the American Council on Exercise (ACE). In fact, there's very little proof that harmful chemicals really accumulate in the body, since your liver and kidneys eliminate a lot of the bad stuff already.

The same goes for losing weight. There's little data that these detox regimens make a lasting difference on the scale, per the NCCIH.

1. You’ll Lose, Then Gain

It's pretty typical for someone to drop a few pounds with a juicing cleanse or a fasting program, per the NCCIH, because they're so calorie-restrictive. In other words, you're starving yourself.

According to KidsHealth, the weight that's lost is mainly water, and most people regain the weight soon after completing the program, when normal food is reintroduced back into their daily diets.

Also, fasting for long periods of time can slow down a person's metabolism, which makes it tougher to keep the weight off or to lose weight in the future.

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2. You'll Probably Shed Muscle Instead of Fat

Your body most likely won't get enough protein from a detox plan, the National Center for Health Research reports, and lack of protein can cause a loss of precious muscle mass.

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Also, not getting enough calories can make your body burn lean muscle instead of fat, according to a December 2018 study in Nutrients.​ Muscle is linked to a higher metabolic rate, which means a higher rate of calorie burning, according to the University of New Mexico. So, you definitely want to hang on to it.

3. You'll Be Hungry, Tired and Irritable

Not only is a cleanse going to cause you to be pretty hungry, but you'll also feel fatigued and cranky.

"Many cleanses are based on deprivation and focus on extreme caloric restriction, which can lead to extreme weakness," says Shanna Levine, MD, owner of Goals Healthcare.

Since your body requires a certain amount of energy (calories) to perform even the most basic functions, if you're not getting what you need, you're going to start feeling lethargic and lose that mental edge, per the Academy of Nutrition and Dietetics. And if you're that tired, how will you even exercise?

4. You Won't Get the Vitamins and Minerals You Need

Long-term fasting or juicing not only results in fatigue, but also vitamin and nutrient deficiencies, according to the Mayo Clinic.

Think that's not a big deal? Low iron can result in anemia, per the Academy of Nutrition and Dietetics, and low calcium can mean weakened bones. Vitamin D deficiency may result in bone pain and muscle weakness, while bleeding gums, easy bruising and wounds that seem to heal slowly may be a sign of a vitamin C insufficiency.

5. You Might End Up With Tummy Troubles

"The most dangerous cleanse is a laxative-induced cleanse, as this can cause electrolyte imbalance and dehydration," Dr. Levine says.

Using detoxes that contain laxatives will also lead to cramping and diarrhea, according to the ACE. Not only is that unpleasant, but it could be kind of embarrassing.

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6. You Could Risk Kidney Failure

Some juices and smoothies are made with foods high in oxalate, a naturally occurring substance. A review published September 2013 in The American Journal of Medicine reported that heavy consumption of oxalate-rich juices can cause oxalate nephropathy, which causes acute renal failure.

Beets, berries and spinach are just a few foods to watch out for, according to the National Kidney Foundation.

7. Some Juices Are Unpasteurized

When juices are fresh-squeezed and served raw (untreated), bacteria can end up contaminating what you're planning to gulp down, according to the U.S. Food & Drug Administration (FDA). Food poisoning or other serious infections can occur. Best to look for a warning label.

8. Most Are Not FDA-Approved

"A detox or cleanse can be potentially harmful because they are not necessarily regulated by the FDA," says Ashley Kravitz, RD, owner of Nutrition Specialists of New Jersey. "Technically, detoxes or cleanses can have ingredients within the product that are not healthy or beneficial to our bodies."

And sometimes they can be downright harmful. "Some cleanses may ask a person to ingest herbs that can cause liver damage," Dr. Levine says.

In fact, the FDA has taken action against several companies selling detoxes or cleanses that contained illegal, potentially harmful ingredients and/or were marketed falsely. Detox Plus, Golean Detox and Dream Body Advanced + Acai Weight Loss & Cleanse are just a few on that list.

Colon cleansing used to be for medical purposes only, but now it's very trendy in the detox world. Colonics, according to the Mayo Clinic, can cause a bunch of side effects, like a tear in the rectum (ouch!), diarrhea, cramping, bloating, nausea, dehydration and infection.

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10. Your Wallet Can Take a Hit

Cleanses can get pretty pricey, especially when you're looking to buy one or two weeks' worth of juices or full detox kits (which could include juices, teas, supplements, etc). Pricing goes from around $50 up to about $500. Just think about all the healthy and filling food you could buy with that money.

The picture begins even more grim when you consider, again, that these cleanses likely won't deliver what they're promising.

11. They Compromise Your Sanity

Detoxes and cleanses not only hurt you physically and financially, but also psychologically. An article published December 2014 in Nutritional Sciencesnotes that fasting for long periods of time as well as calorie restriction increases cortisol and stress levels. Ironically, this could make it harder to lose weight because cortisol and stress have been shown to stimulate the appetite.

What's more, associating food with guilt and contamination could set up an unhealthy relationship with nutrition.

And let's say you do see some results on the scale initially. "If a detox causes a drastic drop in weight very quickly, it can become very mentally draining as we see the number on the scale increase again (even though it is just simply water weight!)," Kravitz says.

Safer, Natural Ways to Cleanse

Remember that your body can do all the dirty work.

"The idea of a detox or cleanse is not medically necessary," Dr. Levine says. "Our bodies detoxify our blood on their own. Kidneys work to filter blood and balance your electrolytes. The liver works to detoxify chemicals and to metabolize drugs."

If you feel like you need to hit the reset button, though, she recommends hitting the hay: "The greatest detox is a good night's sleep. Sleep removes toxins from the brain."

Once you're feeling refreshed, heed this advice from Kravitz: "When patients ask about naturally detoxifying, I usually recommend increasing water intake, regularly exercising and maintaining an overall healthy and well-balanced diet (fresh fruits and veggies, lean proteins, healthy fats and whole grains)."

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5 Things to Do Instead of Detoxing After a Big Meal

FAQs

What is the fastest way to flush your body of toxins? ›

Drinking water is one of the best and fastest ways to flush out toxins from your system. Water transports toxins through your system via your bloodstream, making sure they're expelled from your body. Try to get the recommended 8 glasses of water per day (tip: herbal tea counts towards your water intake, too!).

What is the 3 methods of detoxification? ›

The three phases of healthy detoxification are the generation of water-soluble intermediaries, the neutralization of toxic water-soluble intermediaries, and the excretion of the neutralized intermediaries.

What are 5 signs your body is in need of a detox? ›

5 SIGNS YOU NEED TO DETOX
  • DIGESTIVE DISCOMFORT. Digestive problems are one of the most obvious indicators that a detox is in order. ...
  • BLEMISHED SKIN. When harsh chemicals are allowed to accumulate in your body, there's a good chance your skin will start to suffer. ...
  • CONSTANT FATIGUE. ...
  • REGULAR JOINT PAIN. ...
  • BRAIN FOG.

How long does it take to detox entire body? ›

Detoxing from alcohol or drugs involves removing toxic substances from the body while managing the withdrawal symptoms that occur simultaneously. Detoxing typically takes three to ten days. However, a more severe addiction can extend detox by several weeks or even months.

Can Apple cider vinegar detox your body? ›

One example of a detox diet involves using apple cider vinegar — an amber-colored vinegar made from cider or apple must. Supporters of the apple cider vinegar (ACV) detox say it helps with weight loss, removal of toxins from the body, and blood sugar regulation.

How do you clean out your bowels? ›

Drinking lukewarm water has been shown to be good for digestion as well. Also, try eating plenty of foods high in water content. This includes fruits and vegetables like watermelons, tomatoes, lettuce, and celery. In fact, there are lots of foods that help cleanse the colon naturally through diet.

How can I clean out my stomach? ›

How to Clean Stomach?
  1. Drink Plenty Of Water. Water flushes out toxins from your stomach. ...
  2. Saltwater Flush. ...
  3. Fiber-Rich Diet. ...
  4. Honey And Lemon Water. ...
  5. Juices And Smoothies. ...
  6. Organic And Herbal Teas. ...
  7. Ginger. ...
  8. Resistant Starches.
29 Nov 2021

How do you know if a detox is working? ›

6 Signs That a Liver Detox is Working
  1. More Energy. Toxins impair physical functions. ...
  2. Improved Mental State. A calm physical feeling is tied to a person's mental state. ...
  3. Clearer Skin. Toxins produced by stress are a bad combination for the skin. ...
  4. Reduced Inflammation. ...
  5. Healthy Gut. ...
  6. Healthy Weight.
21 Sept 2022

How much apple cider vinegar should I drink to detox? ›

Mix 1–2 tablespoons (15–30 ml) of apple cider vinegar with 1 cup (237 ml) of water. Ingesting undiluted vinegar of any kind can damage your throat and esophagus. Consume it earlier in the day.

How do toxins leave the body? ›

Carbon dioxide is a waste product or toxin, and we get rid of it by breathing it out. Other organs that help remove toxins include the liver, skin, kidneys, intestines, lymph nodes, and blood vessels. In addition to breathing out, we remove toxic products through urine, feces, and sweating.

How do you know if your body is full of toxins? ›

SYMPTOMS OF TOXIC BUILDUP
  1. Chronic digestive issues. As mentioned above, efficient elimination is essential to optimal health. ...
  2. Fatigue. ...
  3. Anxiety and depression. ...
  4. Skin issues. ...
  5. Muscle/joint aches and pains. ...
  6. Cravings / Blood sugar imbalances. ...
  7. Insomnia. ...
  8. Bad breath/body odor/foul-smelling stool.
1 Aug 2018

How often should you detox? ›

You should give your body a break after going on a detox for one day. Aim for detoxing once every week, you will be surprised with the benefits. This one for all the beginners out there – If you have never done a detox ever in your life, start with this plan.

How do you tell if you need a detox? ›

8 warning signs that you need a detox
  1. Constantly experiencing fatigue. Experiencing constant fatigue can affect every aspect of your life, and there are some well-known cures for it. ...
  2. Autoimmunity. ...
  3. Insatiable cravings. ...
  4. Bad breath and body odor. ...
  5. Digestive problems. ...
  6. Sleeping problems. ...
  7. Recurring headaches. ...
  8. Skin breakouts.
26 Apr 2021

What does detoxing feel like? ›

An addict going through detox experiences heightened levels of anxiety and restlessness as the body and mind learn to function without drugs or alcohol. Typical emotional states include irritability, social isolation, depression, and feelings of extreme loneliness.

Which is better lemon water or apple cider vinegar? ›

Which is better? Both apple cider vinegar and lemon water can be of some benefit your gut, though neither is likely to perform miracles – so it really comes down to personal preference. However, if you're just starting out, lemon water may be the way to go.

Does lemon water detox your body? ›

Your body already detoxes without the added “help” of lemon water. It breaks down toxins or excess nutrients in the liver and eliminates those molecules via the kidneys and out into the toilet in your urine. There is no evidence vitamin C helps this. So any claims lemon water detoxes you are untrue.

What is the best homemade colon cleanse? ›

Lemon water and honey: Mix fresh lemon juice, one teaspoon of honey, and a pinch of salt with warm water and drink on an empty stomach in the morning. Juices and smoothies: These include fruit and vegetable juice fasts and cleanses. Juices made of apples, lemons, and aloe vera help in colon cleansing.

How do you get rid of poop in your colon? ›

The most common treatment for a fecal impaction is an enema, which is special fluid that your doctor inserts into your rectum to soften your stool. An enema often makes you have bowel movements, so it's possible that you'll be able to push out the mass of stool on your own once it's been softened by the enema.

How do I empty my bowels every morning one minute routine? ›

How to Empty Your Bowels Without Straining - YouTube

What to avoid while detoxing? ›

Most detoxification programs recommend removing highly processed foods and foods to which some people are sensitive, such as dairy, gluten, eggs, peanuts and red meat. They also recommend eating mostly organically grown vegetables, fruit, whole non-glutenous grains, nuts, seeds and lean protein.

Are bananas good for detox? ›

Bananas. While bananas sometimes get a bad rap for being high in sugars, they have plenty of fiber, too. “They help promote healthy gut flora and support daily detoxification by sweeping the intestines clean,” explains Gilmore.

Are eggs good for detox? ›

Eggs, whole grains, broccoli and spinach– all contain B vitamins that are useful to help stage one detoxification. Plus they have that wonderful glutathione in which is fabulous for helping the detoxification process.

How do I release gas from my stomach? ›

Here are some quick ways to expel trapped gas, either by burping or passing gas.
  1. Move. Walk around. ...
  2. Massage. Try gently massaging the painful spot.
  3. Yoga poses. Specific yoga poses can help your body relax to aid the passing of gas. ...
  4. Liquids. Drink noncarbonated liquids. ...
  5. Herbs. ...
  6. Bicarbonate of soda.
  7. Apple cider vinegar.

How can I clean my bowels in the morning? ›

Drinking plenty of water and staying hydrated is a great way to regulate digestion. People who support a water flush for colon cleansing recommend drinking six to eight glasses of lukewarm water per day. Also try eating plenty of foods high in fiber & water content.

How do you know your gut is unhealthy? ›

Here are 10 warning signs you may have an unhealthy gut.
  1. You have an upset stomach. ...
  2. You feel tired more often than not. ...
  3. You have trouble sleeping in general. ...
  4. You are intolerant to some foods. ...
  5. You have extreme food cravings, especially sugar. ...
  6. You have unintentional weight gain or loss. ...
  7. You have skin irritations.
29 Jul 2021

What is the best drink to flush your liver? ›

Here is a list of drinks that help in natural cleansing and detoxification of the liver according to Medical News.
  • Coffee. Coffee is good for the liver, especially because it protects against issues such as fatty liver disease. ...
  • Ginger and lemon drink. ...
  • Oatmeal drink. ...
  • Tumeric drink. ...
  • Green tea. ...
  • Grapefruit drink.
20 May 2020

Can you get sick from detoxing? ›

Some people on detox diets and cleanses can have problems with diarrhea, nausea, and vomiting. A lot of detox diets have people eliminate certain foods that are believed to cause the buildup of toxins.

Is it better to drink apple cider vinegar in the morning or at night? ›

The fermented juice may slow down the emptying of your stomach and prevent spikes in the blood sugar level. ACV consumption has also been proven beneficial in increasing insulin sensitivity. Drinking that concoction particularly at night can be more beneficial than having it any other time of the day.

Does apple cider vinegar burn belly fat? ›

Apple cider vinegar isn't likely to be effective for weight loss. Proponents of apple cider vinegar claim that it has numerous health benefits and that drinking a small amount or taking a supplement before meals helps curb appetite and burn fat. However, there's little scientific support for these claims.

What happens when you drink apple cider vinegar before bed? ›

Drinking apple cider vinegar at least 30 minutes before bed may lower your risk of indigestion or acid reflux after laying down. Enjoy it in other ways. Apple cider vinegar can be used on a salad or in a marinade for meat or vegetables, which may be a more pleasant way to consume it than drinking it.

How can I clean my system naturally? ›

10 Natural Ways to Support Your Body's Detox System
  1. Eat the right foods. ...
  2. Support your gut. ...
  3. Reduce inflammation. ...
  4. Support your immune system. ...
  5. Supplement your natural detoxification. ...
  6. Minimize exposure. ...
  7. Drink plenty of clean water. ...
  8. Sweat out your toxins.

Do toxins come out of your feet? ›

After testing each of the samples, they concluded that the foot detox bath does not reduce toxin levels in the body. Toxins did not leave the body through the feet, and the system did not stimulate detoxification through the liver, kidneys, or hair either.

Does yogurt help detox? ›

One of the reasons for including natural yogurt as part of a detoxification is the probiotics they contain. Probiotics are “friendly bacteria” similar to those that grow naturally in your gut. Probiotics may aid in digestion while preventing and treating some illnesses.

Can toxins stay in your body for years? ›

Many toxic chemicals, known as persistent organic pollutants, or POPs, don't easily degrade. They can linger in the environment and inside us – mostly in our blood and fatty tissues – for many years.

What diseases are caused by toxins? ›

On the basis of the above mentioned criteria, the following bacterial diseases among many others are toxin-associated (toxinoses): diphtheria, tetanus, botulism, whooping cough, diarrhea, bloody diarrhea, hemolytic uremic syndrome, cholera, scarlet fever, toxic shock syndrome, gas gangrene, B.

What is the fastest way to flush your body of toxins? ›

Drinking water is one of the best and fastest ways to flush out toxins from your system. Water transports toxins through your system via your bloodstream, making sure they're expelled from your body. Try to get the recommended 8 glasses of water per day (tip: herbal tea counts towards your water intake, too!).

What is the difference between a detox and a cleanse? ›

How do they differ? While both center on a diet of clean healthy foods, “cleanses” typically focus on digestive health, whereas “detoxes” are a systematic approach to toxin removal that leaves you feeling refreshed, restored and revitalized on a deep cellular level.

How long does it take to clear your colon? ›

After you eat, it takes about six to eight hours for food to pass through your stomach and small intestine. Food then enters your large intestine (colon) for further digestion, absorption of water and, finally, elimination of undigested food. It takes about 36 hours for food to move through the entire colon.

Is it good to detox your body? ›

Not only are detox diets not good for people with certain medical conditions, they could be harmful. There is no research showing they improve blood pressure or cholesterol or have a positive effect on the heart. For people with diabetes, they may be quite dangerous.

Is detoxing safe? ›

Not really. Like many other fad diets, detox diets can cause problems, especially for young people. A toxin is a chemical or poison that has harmful effects on the body. Toxins can come from food or water, from chemicals used to grow or prepare food, and even from the air we breathe.

What home remedy gets rid of toxins? ›

Here's how you can naturally detox your body with these 7 tips:
  1. Drink Warm Water With Lemon Juice. ...
  2. Swap Caffeinated Drinks With Green Tea. ...
  3. Avoid Packaged Fruit Juices. ...
  4. Purify Your Body With Water. ...
  5. Get Adequate Sleep. ...
  6. Include Probiotics In Your Daily Diet. ...
  7. Drink Cinnamon Or Fenugreek Tea.
7 Jun 2022

How can I cleanse my body of toxins naturally? ›

Try starting your day with hot water and a slice of lemon to help flush out toxins and cleanse your system.
  1. Ginger. If too much fatty food or alcohol has caused problems for your digestive system, it may be worthwhile to add some ginger to your diet. ...
  2. Garlic. ...
  3. Artichoke. ...
  4. Beetroot. ...
  5. Green tea. ...
  6. Cabbage. ...
  7. Brown rice.

How are toxins removed from the body? ›

Carbon dioxide is a waste product or toxin, and we get rid of it by breathing it out. Other organs that help remove toxins include the liver, skin, kidneys, intestines, lymph nodes, and blood vessels. In addition to breathing out, we remove toxic products through urine, feces, and sweating.

How do you do a one day detox? ›

1-Day Detox Guide To Kick-Start A Healthy Lifestyle
  1. Drink Plenty Of Water.
  2. Drink Green Tea.
  3. Avoid Dairy Products.
  4. Eat Lean Proteins.
  5. Choose Low Carb Meals.
  6. Avoid Added Sugars.
  7. Ditch Processed Foods.
  8. Exercise.

What fruit cleans your blood? ›

Fruits like apples, plums, pears and guavas have pectin fibre that is useful in cleansing blood. They not only bind with excess fats in your blood but also with heavy metals and other harmful chemicals or waste and remove them efficiently.

What is the best drink to flush your liver? ›

Here is a list of drinks that help in natural cleansing and detoxification of the liver according to Medical News.
  • Coffee. Coffee is good for the liver, especially because it protects against issues such as fatty liver disease. ...
  • Ginger and lemon drink. ...
  • Oatmeal drink. ...
  • Tumeric drink. ...
  • Green tea. ...
  • Grapefruit drink.
20 May 2020

How do you clean out your bowels? ›

Drinking lukewarm water has been shown to be good for digestion as well. Also, try eating plenty of foods high in water content. This includes fruits and vegetables like watermelons, tomatoes, lettuce, and celery. In fact, there are lots of foods that help cleanse the colon naturally through diet.

What foods to avoid while detoxing? ›

Most detoxification programs recommend removing highly processed foods and foods to which some people are sensitive, such as dairy, gluten, eggs, peanuts and red meat. They also recommend eating mostly organically grown vegetables, fruit, whole non-glutenous grains, nuts, seeds and lean protein.

What is a good morning detox drink? ›

Morning Detox Drink
  • 10 oz hot/warm water (I just use water from the Keurig)
  • Juice of 1/2 lemon.
  • 1/2–1 teaspoon honey depending on how sweet you like it.
  • 1–2 tablespoons of apple cider vinegar (depending on how acidic you would like it)
  • 1/4 teaspoon turmeric.
  • 1/8 teaspoon cayenne (I usually add a little bit more)
9 Aug 2016

How much apple cider vinegar should I drink to detox? ›

Mix 1–2 tablespoons (15–30 ml) of apple cider vinegar with 1 cup (237 ml) of water. Ingesting undiluted vinegar of any kind can damage your throat and esophagus. Consume it earlier in the day.

What is the best detox cleanse on the market? ›

5 Detox Cleanse for Weight Loss In 2022
  • Global Healing Oxy-Powder Colon Cleanse & Detox Cleanse – Best Rated Colon Cleanser.
  • Flat Tummy ACV Gummies – Detox Cleanser For Women.
  • NutriFlair ACV Capsules with Mother – The Best Quality ACV Pills.
  • NOW Easy Cleanse – The Best Easy Detox Cleansing.
22 Jul 2022

What can I drink to wash out my system? ›

Well, here are five drinks that can help your body flush out toxins and allow you to make a fresh start:
  1. Water. There is no better way to detox than with good-old water! ...
  2. Ginger tea. ...
  3. Apple-cinnamon water. ...
  4. Mint lemonade. ...
  5. Pomegranate juice.
4 Jan 2020

What should I eat and drink on a detox day? ›

Nutrients Required: A healthy detox plan will include a variety of nutritious foods, dietary fibre and fluids. In addition to drinking juices and soups that are made with fruits and vegetables, make sure you include solid and raw foods in the form of salads, smoothies and whole-food snacks, like nuts and seeds.

What can you eat on a detox day? ›

The best detox foods are vegetables, fruit, whole-grains, beans, nuts and seeds. Vegetables and fruits contain enzymes that help improve digestion and also many nutrients that are strong detoxifying agents.

How can I clear my stomach overnight? ›

The saltwater flush is pretty simple. The recipe: add two tablespoons of non-iodized salt to a quart of warm water. You sip the salt water on an empty stomach, with the goal to drink the whole thing in less than 5 minutes. You can expect to feel an urgent need to do #2 within 30 minutes to an hour.

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