Debunking Detoxes & Cleanses: A Realistic Guide
Detoxes and cleanses seem to be everywhere - in wellness spaces, on social media, even casually mentioned in conversations about health. There’s something undeniably alluring about the idea of a “fresh start” or “wiping the slate clean,” especially when life feels a bit chaotic or out of balance. In this post, I’m breaking down common myths behind detoxes and cleanses, explaining what your body actually needs to support itself, and offering realistic, nourishing ways to support your health without restriction or quick-fix gimmicks.
Let’s dive into the debunking of Detoxes and Cleanses.
Quick note: I’ll use “detox” to refer to all forms of detoxing, including cleanses and similar methods.
If you’ve ever felt tempted by a detox promising to “restart your system” or “flush out toxins,” please know you’re not alone, and there is truly no judgment. I genuinely understand the appeal. And I know plenty of people - whom I admire and respect - who have tried some form of detox at some point or another. The idea can be incredibly alluring, especially with marketing and social media influencers touting dramatic results.
But here’s the truth: If I’m being polite and professional, detoxes are at best a marketing scam and a waste of time and/or money; at worst, they risk causing harm to your health. And if I’m being blunt…they’re a load of crap - sometimes quite literally, as well as figuratively.
Let’s unravel this.
What Are Detoxes?
Detoxes are marketed as methods to rid your body of toxins, insinuating you need to “flush your system of impurities” (toxins) to improve your health. They can take many forms, including (but not limited to):
Juice cleanses
Fasting regimens
Supplements or teas claiming to “purify” your system
Colon cleanses (think: laxatives, enemas, colonics)
Restrictive diets promising a “reset”
While these products and plans sound promising, they’re based on a flawed understanding of how the body works and are also rarely backed by legitimate scientific research. (“Legitimate” = high-quality, peer-reviewed research, in humans.)
Why Your Body Doesn’t Need a Detox
Spoiler Alert: Your body already has a highly effective detox system. Our bodies have a whole host of organs and systems to do this for us.
Here are the primary ones:
Liver: Filters blood to neutralize and remove toxins, stores vitamins, metabolizes food, and supports the immune system
Kidneys: Filter blood to remove waste products and toxins, which are then eliminated in urine
Lungs: Use mucus and immune cells to keep toxins out of the respiratory system
Skin: Eliminates toxins and harmful metabolic byproducts
Digestive System: Removes food waste and potential toxins
Immune & Lymphatic Systems: These systems are specifically designed to find damaged cells or materials that don’t belong in our bodies and remove waste
These processes are incredibly efficient and don’t require extra support from expensive products or extreme diets.
Associated Risks with Detoxes
I don’t believe in using fear as a motivator, so rarely will you see me lean into fear to make a point. To that end, most of these shouldn’t cause long-lasting harm or permanent damage, but if the point of trying one of these is to improve your health, these can often take you in the opposite direction, making things more complicated for your body, which counters your original goal(s).
Embracing a “do-no-harm” approach, here are several associated health risks and side effects some folks have experienced when detoxing that you may want to take into account before deciding to do one yourself:
Dehydration: Many detoxes, especially those involving diuretics or laxatives, can lead to excessive fluid loss. This can result in headaches, dizziness, electrolyte imbalances, and even more severe complications like kidney strain.
Nutrient Imbalances: Extreme cleanses, fasting, or juice-only regimens often lack essential nutrients like protein, healthy fats, and vitamins. This can disrupt your body's balance, leaving you fatigued and less able to function properly.
Digestive Issues: Detox products like juice or colon cleanses can irritate your digestive system, leading to bloating, cramping, and diarrhea. Overuse can even damage the gut lining.
Blood Sugar Fluctuations: Many detoxes rely on high-sugar juices and/or fasting/under-eating, causing spikes and crashes in blood sugar levels. This can lead to energy dips and increased cravings, particularly for people managing conditions like diabetes.
Herxheimer Reactions: This is an inflammatory response when the body detoxifies too quickly, occurring when toxins enter the bloodstream faster than the body can remove them. Symptoms include: fever, chills, muscle aches, upset stomach, headaches, and/or fatigue.
Mental and Emotional Strain: Detoxes often come with restrictive rules that can create stress, anxiety, or an unhealthy relationship with food. The cycle of deprivation and overindulgence can also perpetuate negative patterns.
There’s one other part to detoxes I haven’t mentioned yet: their promotion of weight loss. This one is quite easy to debunk.
The weight loss you may experience from this is from pooping, peeing, sweating, and/or under-eating (usually a combination of these). This is not safe, nor is it sustainable; as soon as you stop the detox, the weight will come back on. Plus, if you’re doing fasting and/or hypo-caloric detoxes frequently, you can change your metabolism in the long run (think: slow it down).
Health-Supportive Alternatives to Detoxes
If you want to support your already-existing natural detox processes, here are some gentle, sustainable ways to do so:
Eat a Balanced, Whole-Food Diet: Fill your plate with colorful vegetables, fruits, whole grains, and proteins. These foods provide the nutrients your body - particularly your liver - needs to function optimally without extreme restrictions. Broccoli, blueberries, and oats are some of my faves!
Stay Hydrated: Your body’s natural detox system thrives when you’re well-hydrated. Drink water consistently throughout the day and include hydrating foods like cucumber, citrus, and watermelon.
Move Your Body Regularly: Physical activity helps circulation and promotes overall well-being. Choose activities you enjoy, whether it’s walking, dancing, or yoga, to make movement a regular part of your life.
Support Your Gut Health: Eat a diverse diet - diversity is one of the best ways to support your gut health, and a healthy gut is essential for your body’s natural detoxification processes.
Get Quality Sleep: Sleep plays a vital role in supporting your body’s natural detoxification processes. During deep sleep, your brain’s glymphatic system works to clear out waste products and toxins, helping you wake up refreshed and ready to take on the day.
Your Body is Already a Detox Machine
Detoxes and cleanses are just another part of the “wellness trap” - convincing you there’s a problem and selling you a (typically pricey) solution that comes with risks of harm and isn't supported by evidence-based research.
Your body is already a detox machine, and with simple lifestyle choices, you can support it naturally and effectively. They may not be flashy or trendy choices, but they’ll have multi-layered, lasting health benefits.