What’s the Deal with Detox Diets?

“Detox” and “cleanse” are things that are heard quite often when talking about health and nutrition but they are often misunderstood. Understanding what a detox actually is may help a person before deciding to do a “detox.” 

Detoxification is done by the body all the time on a daily basis. This is the process of utilizing nutrients that are consumed through food and getting rid of the toxins that the body does not need. Toxins are split into two categories. The first being the toxins that are made in the body during metabolism. The others are the ones that are taken in through diet, breathing, and absorbed through the skin. Toxins that are made in the body can include things like lactic acid, urea and waste products from the microbes in the gut. Toxins outside the body include things like pesticides, metals, chemicals, alcohol or tobacco.  

Toxins can be dangerous to the body so they are removed through urine, feces, respiration and sweat. A person’s ability and need to detoxify is based on diet, lifestyle, environment, health status and genetic factors. If a person takes in more toxins than they are able to excrete then these toxins will be stored in fat cells, soft tissue and bones which will affect health negatively. 

Many detoxification programs suggest cutting out highly processed foods and sensitive foods like dairy, gluten, eggs, and red meat. Organically grown foods are suggested. Some other programs suggest fasting, which is a risky thing for some people and in the end will decrease the body’s ability to naturally detox. Detoxification programs do not have much research to back them up so it is advised against by doctors and dietitians.  

Some good ways to help your body in the natural detoxification process is by staying hydrated. Eating 5-9 servings of fruits and veggies a day. Consuming dietary fiber from fruits, veggies, and whole grains daily to promote regular bowel movements. Including cruciferous vegetables like broccoli, brussels sprouts, berries, garlic, onions, and green tea to support detoxification pathways. Consuming lean protein to maintain high levels of glutathione, the body’s master detoxification enzyme. Eating naturally fermented foods like yogurt, kimchi, and sauerkraut. If you’re wanting to promote your body’s detoxification process, consult a registered dietitian.  

 

Source: https://www.eatright.org/health/wellness/diet-trends/whats-the-deal-with-detox-diets