Veggie Blog

Detox: cleansing the body inside out

Detoxification has been a hot topic for a long time. Whether to detox or not is up to you, but it helps to know what the methods can and cannot do.

Some people believe that even if you are ‘healthy’, you still need to detox. In fact, your body does this all the time: your liver and kidneys constantly break down and remove substances such as smoke, caffeine and chemicals. Supporters of detox say it helps these organs work at their best, but there is little scientific evidence that detox programs improve on what the body already does.

Detox programs are often based on fasting, said to rest the organs and help the liver push toxins out of the body, along with nourishing the body with healthy foods. Fasting and cleansing have been practised for centuries by different cultures around the world.

Some people want a whole-body detox; others want to detox just one organ, such as the kidneys, liver or colon. Kidney cleanses use herbal supplements and juices that are claimed to dissolve kidney stones, but they have not been shown to do so, and kidney stones need a doctor’s care. Liver or gallbladder flushes use oil and juice; the ‘stones’ people see afterwards are mostly lumps formed from the oil itself. Colon cleansing flushes the colon with water; it is not needed for health and can cause dehydration, cramps and, rarely, injury.

Other techniques used in whole-body cleansing include:

Fasting. Water or juice fasting for a period of time is said to reduce the toxic load in the body. There is no evidence that it removes toxins, and longer fasts can be risky, especially for people with diabetes or other health conditions.

Parasite cleansing. Pills or tinctures made from bitter herbs are sold to make the body hostile to parasites. Most people do not have parasites, and if you think you do, see a doctor for a test and proper treatment.

Contrast shower. Switching between hot and cold water stimulates circulation and many people find it refreshing. Claims that it strengthens the immune system or flushes toxins from tissues are not well supported.

Sauna, yoga, exercise, healthy eating and dry skin brushing are also promoted as ways to support the body’s natural cleansing. Exercise and healthy eating are good for you in any case; the others are pleasant but have not been shown to remove toxins.

Other detox aids

Many detox products are on sale, such as cleansing supplement packs (with easy-to-follow instructions), detox foot patches, commercially prepared detox teas, Epsom salts, multivitamins and antioxidants like Q10 and vitamin E, found in health food stores. None of these has been shown to detox the body, and some detox teas contain laxatives that can cause problems if used often.

What to expect

Effects differ from method to method.

During a detox, many people get side effects in the first few days, such as headaches, weakness, sore muscles, irritability and poor sleep. These are often caused by eating too little or by caffeine withdrawal, not by toxins leaving the body. If they are severe, stop and seek medical advice.

Some people report feeling more energetic, more clear-headed and more positive afterwards, with clearer skin and better sleep. These are personal reports; they may come from eating better and cutting out alcohol and caffeine rather than from cleansing.

Detoxing is not necessary for health, and there is no reason to do it every year. Children, pregnant and breastfeeding women, and people with cancer, diabetes, kidney or liver disease, tuberculosis or other chronic illness should not try a detox without their doctor’s approval and supervision.

If you decide to try a detox anyway, get advice from a registered dietitian or your doctor.

Here’s how:

Ask your doctor to refer you, or look for a registered dietitian through a national dietitians’ association or a local hospital. Check the person’s qualifications, which school they trained at and whether it is accredited, and ask how long they have been in practice.

View this book on Amazon (affiliate link: we may earn a commission at no cost to you)

Using herbs as a home remedy for body detox

The idea behind a body detox is that clearing out built-up toxins helps your body work better and gives you more energy. Some people turn to herbs to do it. Before you try, it helps to know what is really known. Your liver, kidneys, intestines and lungs already remove waste around the clock. The US National Center for Complementary and Integrative Health notes that there is no compelling evidence that detox diets or products remove toxins, and that some detox programs can be unsafe. Herbs are not the answer, but a few can be used with care for specific purposes.

What should you do first?

The best way to help your body is to limit what it has to cope with. A good start is to cut back on refined sugar, caffeine, alcohol, tobacco, recreational drugs and household chemicals. Eat whole, fresh foods, exercise daily and drink enough water. Change gradually, because your body adjusts more easily to slow changes than to drastic ones, and detox is a continuing habit rather than a one-time step.

What do the common detox herbs really do?

Psyllium seeds and husks are rich in soluble fiber. They absorb water and swell, which makes stool bulkier and easier to pass, so they work as a gentle, bulk-forming laxative. Psyllium can also modestly lower LDL cholesterol. Always take it with a full glass of water. The idea that its gel “absorbs toxins” is not supported by evidence.

Cascara sagrada and alder buckthorn are stimulant laxatives. In 2002 the US Food and Drug Administration removed cascara sagrada from over-the-counter laxative products because its safety and effectiveness had not been shown. Long-term use can cause dehydration and low levels of minerals such as potassium. Alder buckthorn bark must be aged for at least a year or heat-treated before use, because fresh bark can cause severe vomiting. Neither is suitable for long-term use, children or pregnancy.

Juniper berries, nettle and burdock are used as mild diuretics, meaning that they increase urination. Juniper should be avoided in pregnancy and by people with kidney disease, and heavy or long-term use can irritate the kidneys. There is no good evidence that burdock removes heavy metals from the body.

Hydrangea root and gravel root (Joe-Pye weed) are traditionally used for bladder and kidney stones. There is no reliable evidence that they dissolve stones. Kidney stones can be very painful and may cause infection or blockage, so see a doctor if you have severe pain, blood in your urine or fever.

Essential oils of basil, cypress, celery, grapefruit, lemon, fennel, rosemary, thyme and patchouli are sometimes said to flush toxins out of the body and stimulate the lymph. There is no evidence for that, and essential oils should not be swallowed, because they can be poisonous. Use them only for aromatherapy or diluted on the skin.

Dandelion root and milk thistle are traditionally called liver herbs. Milk thistle contains silymarin, but the National Center for Complementary and Integrative Health says there is not enough high-quality evidence to draw firm conclusions about its effects. It seems to be well tolerated, with occasional bloating, nausea or gas, although the quality of products varies, and people who are allergic to ragweed and related plants may react to it.

How can you use herbs more safely?

Talk to your doctor or pharmacist first, especially if you take medicine, have liver or kidney disease, or are pregnant or breast-feeding. Buy from a reputable source, start with small amounts and stop if you have side effects. Do not use stimulant laxatives for more than a short time. Remember that herbs support a healthy lifestyle, but they do not cure illness. For more, read our posts on body detox herbs, natural body detox, body cleansing and detox and what to check before you buy detox products.

People often say that modern life is “full of toxins,” from polluted air and water to chemicals in food and household products. There is truth in this, but the message is often used to sell cleanses. It helps to be specific about what the risks are and what you can do about them, because the practical steps are mostly simple.

What counts as a toxin?

A toxin or poison is a substance that can harm the body when you are exposed to enough of it. The dose is what matters. Even things that are fine in normal amounts can harm you in extreme ones. Drinking very large amounts of water, for example, can be dangerous, although that is highly unusual. Some exposures come from outside the body, such as smoke, chemicals and contaminated food. Others, such as waste products of normal metabolism, are made inside the body and removed by the liver, kidneys and bowel.

Where does everyday exposure come from?

The biggest and best-documented sources are not mysterious. Tobacco smoke, including secondhand smoke, is a major cause of illness. Alcohol is a toxin to the liver in large amounts. Air pollution, fumes from cleaning products, pesticide residue on produce and germs on raw food can all play a part. Medicines and supplements can harm you if you take too much or combine them badly. Eating a diet high in sugar and refined foods does not poison you in the same way, but it does raise the risk of weight gain and chronic disease.

How can you lower your exposure?

Start with the big things. If you smoke, ask your doctor for help to stop. Keep alcohol low: the latest Dietary Guidelines for Americans simply advise drinking less for better overall health, and some people, such as those who are pregnant, should not drink at all. Wash fresh fruit and vegetables under running water and scrub firm produce with a clean brush; the FDA’s advice on cleaning fruits and vegetables says that there is no need to use soap or a produce wash. Open windows when you use strong cleaners, and never mix cleaning products such as bleach and ammonia. Use medicines as directed and tell your doctor about all supplements you take. Washing your hands and cooking food properly prevents far more illness than any cleanse.

Can a cleanse cure chronic illness?

No. Some of the claims in detox marketing say that toxins cause conditions such as heart disease, arthritis, allergies or fatigue, and that a cleansing program reverses them. Smoking and heavy drinking really do raise the risk of disease, and that is a strong reason to cut back. But a few days of juice or herbs does not undo the damage, and the National Center for Complementary and Integrative Health found no compelling research that detox diets remove toxins. Long-term conditions need a doctor, a healthy diet and regular exercise. Our posts on detox diets and who should skip them and how to judge body detox products explain what to look out for.

When is real detox needed?

People who are dependent on alcohol or drugs may need medically supervised detoxification, because stopping suddenly can be dangerous. If that is you or someone you care about, do not try to manage it with herbs or a diet. In the United States, the SAMHSA National Helpline at 1-800-662-HELP (4357) is free, confidential and open 24 hours a day, every day, and it can point you toward local treatment.

Eating well, moving more and avoiding the exposures listed above will do more for your health than any cleanse. If you want to take the next step, our guide to eating well and letting your body do the work shows how.

Detox your body in 7 days with internal cleansers

Awareness is one important tool for staying free from illness and disease. With medical costs so high today, it is very expensive to get sick. For this reason, many people are now looking for ways to stay healthy. But the more important question is whether they are ready to make real changes in their lives.

Staying healthy means eating the right kinds of food in the right amounts, avoiding vices like smoking and heavy drinking and, most importantly, living your life to the fullest. If you can keep up with all of these things, you give yourself the best chance of a healthy, illness-free lifestyle.

Your body is exposed to many unwanted substances through the food and drinks that you take in, and even the environment that you live in adds to this load. Normally your liver, kidneys and other organs process and remove these substances very efficiently. Detox products are based on the idea that toxins inside the body build up when this natural process is overwhelmed, although there is little scientific evidence that this happens in healthy people.

Detox diets are very well known nowadays, and many of them involve various herbs and supplements. Others prefer a gentler way to detox your body: a diet that supports the body’s own detox process. Your body removes waste through your skin, lungs, liver, intestines and kidneys, and the lymphatic system also plays a part.

But before starting any detox diet or program, it is wise to consult your doctor first, both to be safe and to get a proper assessment of your present health. This is especially important if you are pregnant, take medication or have a chronic illness.

Some detox programs claim that “toxicity symptoms” get worse during the first days of a cleanse because toxins are being released in large quantities. There is no good evidence for this. Feeling unwell during a cleanse is more likely due to changes in your diet, fibre or caffeine intake. If symptoms are severe or do not pass, stop and see a doctor.

If you are looking for a simple way to support your digestion, one option is an internal body cleanser. These products are marketed as cleansing your internal organs in just seven days.

A typical seven-day cleanser comes in caplet form or in fibre packets, and consists of natural fibre and herbs. Some users say they feel lighter and more energetic after the seven days, or even after the first day. Such reports are personal experiences rather than proof that the product removes toxins; the extra fibre mainly acts on the bowels.

Price is not the most important factor when choosing a detox body cleanser. Check the ingredients and how well your body tolerates them.

Detox body cleansers are easy to use. Since they are made from herbs and fibre, they are usually mild, but herbal laxatives can cause cramps or diarrhoea and can interact with medicines, so read the label carefully.

Detox body cleansers are not hard to find. You can buy them in many drugstores and in online stores. If you decide to try a seven-day cleanse, follow the directions, drink plenty of water, and remember that a balanced diet does more for your health in the long run than any cleanse.

View this book on Amazon (affiliate link: we may earn a commission at no cost to you)

A detox diet sounds like a safe choice. After all, you are mainly eating vegetables and drinking water, and you hear about celebrities and people in recovery programs doing detoxes. So is it safe? The honest answer is that it depends on the diet and on who is following it. This guide explains what these diets involve, what the evidence says and who should be especially careful.

What do detox diets claim?

The idea is that toxins from food, water, chemicals and polluted air build up in the body and cause headaches, tiredness, acne and nausea, and that a short diet will clear them out. In fact, toxins are processed by the liver and kidneys, and they leave the body in urine, stool and sweat. Detox diets differ, but a typical one starts with a day or two of juice or a very light diet, followed by four or five days of brown rice, steamed vegetables and fruit, before foods such as wheat, red meat, eggs, sugar and junk food are brought back one at a time. Some also recommend colon cleansing with enemas, herbal supplements or a glass of lemon juice with every meal.

What does the evidence say?

The National Center for Complementary and Integrative Health reports that there have been only a small number of studies of detox programs in people, and that they were of low quality. A 2015 review found no compelling research that detox diets help with weight control or eliminate toxins. A 2017 review noted that juicing and detox diets can cause initial weight loss because of low calorie intake, but that people tend to regain weight once they eat normally again. If you feel better after a week of eating this way, the likely reasons are simple: you are eating more vegetables and fiber, and less sugar, alcohol and processed food.

Where are the risks?

Diets that severely restrict calories or whole groups of food usually do not lead to lasting weight loss, and they may not give you all the nutrients you need. Other risks depend on the method. Laxatives can cause diarrhea, which leads to dehydration. Colon cleansing can have serious side effects, especially in people with bowel disease, severe hemorrhoids, kidney disease, heart disease or a history of colon surgery. Unpasteurized juice can make you ill. Fasting can cause headaches, fainting and weakness. The FDA and the Federal Trade Commission have taken action against companies whose detox and cleansing products contained hidden ingredients or were marketed with false claims about treating serious diseases.

Who should not try a detox diet?

Talk to a doctor first if any of these apply to you, and in many cases avoid strict detox plans altogether: you are pregnant or breastfeeding, you have diabetes, kidney or heart disease or digestive problems, you have or have had an eating disorder, you take regular medicine, you are under 18, or you are older and frail. Teenagers and children need enough food to grow, and a restrictive diet is not suitable for them. Read the NCCIH fact sheet for a full list of cautions.

What is a safer alternative?

If what you want is to feel lighter and more energetic, you can get most of the benefits without the risks. Eat plenty of vegetables, fruit, whole grains and legumes, which are high in fiber and low in fat. Drink water. Take a break from alcohol, sweets and fast food. Chew your food slowly and sit down to eat. Get moving, sleep well and see your doctor if a symptom such as constant tiredness does not go away.

Whatever you decide, the choice is yours, but you should make it with accurate information. Our posts on detox diets 101, body detox the easy way, what the evidence says about cleansing the body and how to judge body detox products before you buy can help you decide.