DETOXING 101: WHAT YOUR BODY ACTUALLY NEEDS TO STAY HEALTHY
The Truth About Detoxes: What Your Body Actually Needs
If you've spent any time in the wellness space, you've probably seen many bold claims about detoxes - from juice cleanses to special supplements, influencers and "detox specialists" promise that these methods will help flush toxins, boost metabolism, and even cure diseases.
But do they actually work?
(Spoiler alert: No.)
In our first podcast episode back for Season 3 of How to: Fitness, we dove right into the topic of detoxes. What they are, what they aren’t, and how we can best navigate a world of so much misinformation about our bodies.
WHAT IS A DETOX, REALLY
In the wellness world, detoxes are marketed as short-term interventions that supposedly help your body eliminate toxins. The problem? Your body already has highly effective detoxification systems in place -- no expensive supplements or extreme diets required. Our liver, kidneys, digestive system, lungs, and skin work around the clock to remove unwanted substances and keep us functioning optimally.
In this podcast episode, we share some of the wildest claims we’ve seen around detoxes, from the idea that a detox and “cure cancer and reverse autoimmune diseases” to the claim that one can “help you grow taller.”
While it’s true that we’re exposed to pollutants, processed foods, and environmental toxins, your body is more than capable of handling these on its own. The idea that you need an outside intervention to "flush" your system is just clever (or predatory?) marketing.
Our bodies are incredible and it’s no surprise that they already have built-in mechanisms to eliminate harmful substances:
Our liver: Breaks down toxins so they can be safely excreted.
Our kidneys: Filter waste from the blood and remove it through urine.
Our digestive system: Eliminates waste and supports gut health.
Our lungs: Expel toxins through exhalation.
Our skin: Acts as a protective barrier against harmful substances.
SO, WHAT ABOUT DETOX DIETS?
Many detox plans focus on cutting out processed foods, drinking more water, and eating whole foods, all of which are generally good habits that we want to be practicing no matter what! We do not need an extreme cleanse for our bodies to detox, and many detox diets are just very low-calorie plans that make you feel temporarily "lighter" because of water loss and reduced bloating. The weight loss? That’s just a calorie deficit, not toxins being magically removed. Detox teas often contain laxatives, making you poop more.
And coffee enemas? They not only lack evidence for their effectiveness, but studies show they can cause serious health complications, including colitis.
HOW CAN WE SUPPORT DETOXIFICATION?
Instead of wasting money on detox diets or fads, we can focus on what truly helps our body function at its best.
We can prioritize hydration, as our kidneys need water to flush out waste.
We can eat fiber-rich foods, which help with digestion and waste elimination.
We can prioritize sleep, as our bodies repair themselves (and detox!) as we rest.
We can exercise regularly to improve circulation and support our lymphatic system.
We can manage our stress, as chronic stress can impair detoxification pathways.
And we can limit our exposure to actual toxins by reducing alcohol intake, avoiding smoking, and being mindful of pollutants.
If someone is trying to sell you a detox, ask them: "What toxins, exactly, am I removing?" Chances are, they won’t have a real answer. Your body is designed to detox itself, and no special supplement or cleanse can do it better.
Instead of falling for marketing myths, focus on the basics of a healthy lifestyle. And if you're curious about the science behind detox myths, tune into our latest podcast episode for the full breakdown!
REFERENCES:
Coffee enemas - https://pubmed.ncbi.nlm.nih.gov/32899046/
Do detoxes work? - https://pubmed.ncbi.nlm.nih.gov/25522674/
The HTF podcast is just one of many avenues in which I share health and nutrition education. You can find more episodes here on Apple Podcasts or here on Spotify, or check out other free resources such as free guides, guest podcast interviews, and more blog posts on our Resources page.