Detox diets or “cleanses” are popular but misunderstood. The body actually has organs that function to detoxify all day, every day, so detoxes aren’t necessary for most people. The body transforms or neutralizes toxins to remove them from the body. Toxins can come from inside the body, as they are made through metabolic processes. Toxins can also come from outside the body through eating, drinking, breathing, or absorbing through the skin. These can be things such as pesticides or air pollution.
The body detoxifies by excreting toxins through urine, feces, and sweat. However, there can be cases where a person takes in excess toxins that the body isn’t able to excrete, and they are stored in fat cells, tissue, and bone, which can have negative health effects. This is why many detox and cleanse programs say they are needed. However, there is not enough research to back up the benefits of detoxification. There is also no set protocol for a detoxification program, as they widely vary on what they recommend to cut out. Some programs recommend removing highly processed foods from the diet, while others recommend only consuming organic fruits and vegetables. Others recommend fasting, which can actually suppress detoxification processes in the body.
What can you do to support your body’s natural detoxification systems? Start by staying hydrated and ensuring you are taking in enough fluids daily, along with eating five to nine servings of fruits and vegetables each day. Consuming enough fiber every day is also important to maintain bowel regularity. Fiber can be found in fruits, vegetables, and whole grains. Also, eating fermented foods such as yogurt, kimchi, and sauerkraut can be beneficial for gut health.
If you have more questions about detoxes, reach out to a registered dietitian for more information.
Source: https://www.eatright.org/health/weight-loss/fad-diets/whats-the-deal-with-detox-diets
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