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When you feel drained, achy and low on energy, the idea of a detox is tempting. We are told that a cleanse will give us clearer skin, a sharper mind and a stronger immune system. It is worth knowing what actually happens in your body before you try one, because the gentlest options are also the ones with the best track record.

What does your body already do?

Detoxification is something your body does all day, every day. The liver breaks down and packages waste, the kidneys filter the blood and make urine, the intestines clear solid waste, the lungs breathe out gases, and the skin loses some waste through sweat. You do not need to “switch this on.” What you can do is avoid overloading it, and give it what it needs to work well.

Are juice and water fasts a good place to start?

Many detox plans start with a juice fast or a water fast. The idea is that giving the digestive system a rest will let the body clean itself. In reality, there is little evidence for it. The National Center for Complementary and Integrative Health explains that juice and detox diets can lead to a quick initial weight loss because of the very low calorie intake, but people tend to regain weight when they return to normal eating. Fasting can also cause headaches, fainting, weakness and dehydration, and drinking large amounts of water and herbal tea without food for several days can cause dangerous electrolyte imbalances.

There are other risks. Juice that has not been pasteurized can carry harmful bacteria, which is a particular problem for children, older people and anyone with a weak immune system. Some juices are high in oxalate, which can matter for people prone to kidney stones, and anyone with diabetes should not change their eating without talking to their health team. You will also see claims that you can lose 30 to 40 pounds on a 30-day juice fast, but that kind of weight loss is neither healthy nor lasting.

What helps lower the load on your body?

The simplest step is to cut back on things that put a strain on your body: cigarettes, alcohol, and too much sugar and saturated fat from fast food and processed snacks. Use household and personal care products as directed on the label and keep your home ventilated. You cannot remove every chemical from your life, and you do not need to, but the habits above make a real difference to your health.

Which gentle habits are worth trying?

Change what is on your plate. Replace packaged and fast food with whole grains, fruit, vegetables, beans and nuts, which are rich in fiber and nutrients and low in fat and sugar.

Sweat a little, if you like. Saunas are used in many cultures, and some people find them relaxing. They are not proven to remove chemicals from your cells. If you have heart disease, low blood pressure or are pregnant, ask your doctor first, and always drink water.

Try skin brushing as a pleasant routine. A soft, natural-bristle brush used on dry skin before a shower can remove dead skin cells and feel stimulating. There is no good evidence that it moves toxins or “stimulates the lymph” in a meaningful way, and you should not use it on broken or irritated skin.

Practice yoga. Gentle yoga has been linked to better mood, sleep and stress, according to the NCCIH review of yoga. Twists and stretches will not “wring out” your organs, but they do relax you and keep you moving.

What is the bottom line?

If you want to feel better, the plan is not exotic. Eat more plants, drink water, sleep, move, and limit alcohol and tobacco. Read the full NCCIH guide to detoxes and cleanses if you are considering a program. Our posts on body detox the easy way, detox herbs, balancing pH and detox and body cleansing and detox for body and mind go into more detail.

The Tao of Detox: Daniel Reid’s natural way to purify the body

Most people believe that they are completely safe in their homes, or in any other place they are used to. But it may be time to think twice. Why?

Our world is no longer the planet it was a very long time ago. When civilizations were just beginning to form, there was no industrial pollution. Because of the rapid changes that have taken place in almost every part of the world, our air, water and food now carry pollutants that earlier generations never met.

Who would not want to live a long life? Very few people reach 120 years or more, and despite popular legends, people did not routinely live that long in the past either. In fact, average life expectancy today is far higher than it was a century ago, thanks to better hygiene, nutrition and medicine.

Still, modern lifestyles take a toll on the whole body. With the hectic way of life many of us have grown used to, the body takes in more alcohol, additives and pollutants than is good for it. Normally the liver and kidneys clear these substances efficiently. Detox advocates such as Reid argue that when the body cannot keep up, these chemicals stay in the body and form build ups.

According to this view, such build-ups create imbalances in the body, and over time complications may arise. You may wonder how this could happen, but the answer, Reid says, lies in everyday habits.

Look at your daily life. Many of the foods you are used to eating contain additives, and drinks like soda, coffee and alcohol are not good for you in large amounts. Smokers take in harmful substances with every cigarette, and everyone breathes in exhaust from cars, trucks and other vehicles. Some hygiene products and the side effects of medicines add to the load. Note, though, that the idea of an “acid build-up” from these sources is not supported by medical science; your body keeps its acid balance within tight limits.

With so many harmful things around us, it is no surprise that many people get sick and look for a natural way to stay well. The wish for natural healing is shared by a great many people.

A body detox, in Reid’s view, is a way to rid your body of harmful chemicals that have been inside it for some time. A healthier lifestyle and better eating habits can certainly undo some of the damage caused by unhealthy habits, although no detox can reverse it all.

There are many detox resources you can turn to for guidance on the road to a healthier life. The book The Tao of Detox: The Natural Way to Purify Your Body for Health and Longevity, written by Daniel Reid, offers a holistic approach to cleansing the body. Reid argues that we need to clean our insides just as we need to clean our environment (and the whole planet).

The book offers a way to build up and look after your own health, which Reid believes is best achieved through detoxification.

If you want to lead a healthier life, this book may be a helpful guide to detox habits and to changing an unhealthy lifestyle. Talk to your doctor before starting any strict cleanse or fast.

Book: The Tao of Detox by Daniel Reid
View this book on Amazon (affiliate link: we may earn a commission at no cost to you)

Body detox the easy way: a natural diet

Do you sometimes wonder why your body feels heavy and slow, even though you are not sick? You want to be energetic, but your body is not up to it. To get going, many people eat more, drink cup after cup of coffee or smoke, thinking that it will wake them up. For a while it works, but the lift does not last, and the crash can bring headaches, nausea and low mood. If this keeps happening, it may be a sign that you need to look at your habits.

What are toxins?

Toxins are substances that can harm the body. Some come from outside, such as tobacco smoke, car fumes, industrial pollution, alcohol and certain drugs. Others are made inside the body, as waste from normal metabolism, or by infections caused by viruses and bacteria.

Does your body detoxify itself?

Yes, and it does so all day long. Your liver, kidneys, intestines, lungs and skin work together to break down and remove waste. Sleep is an important time for the body to rest and repair itself. Detox diets and products claim to speed this up, but reviews have found no compelling evidence that they remove toxins or help you manage your weight, and some have been unsafe. The best way to “detox” is to support your organs with healthy habits. Our posts on body cleansing and detox and what to check before you buy detox products explain more.

Which habits can you cut back on?

Many of us rely on stimulants to keep us going. The most common ones are refined sugar, coffee, diet pills, cigarettes and fatty or fried food. Cutting back on them is the easiest first step.

Sugar gives a quick burst of energy, which is why we feel lively after a cola, but the lift is followed by a dip. Cola and ketchup are examples of products with a lot of added sugar. Brown sugar is still sugar, so the better choice is to eat less of it, and fruit juice has a lot of sugar, too. Eating whole fruit is better.

Late at night, many people turn to coffee to stay awake. Moderate amounts are fine for most adults, but if you want an alternative, Japanese or Chinese green tea also contains caffeine, though less, along with antioxidants.

Diet pills are stimulants as well. Athletes sometimes use them to get extra energy before a big competition, despite the risks. Fruit is a much better choice for a natural lift.

Smokers who think that a cigarette helps them think should know that smoking is a major cause of cancer and heart disease. Stopping is the single most useful thing a smoker can do for their health, and free help is available. Crunching on carrots will not replace nicotine, but it can keep your hands and mouth busy while you quit. A site such as Smokefree.gov, run by the US National Cancer Institute, offers support.

If you like fried or fatty food but feel heavy and sluggish after eating it, try eating less of it. Grilled or steamed fish, or beans, lentils and tofu if you are vegetarian, make a lighter choice.

What does a natural detox diet look like?

It is simple: plenty of fruit and vegetables, whole grains, beans and lentils, nuts and seeds, and lots of water. You do not have to eat everything raw. A mix of raw and cooked vegetables is fine. Add regular exercise and enough sleep, and you have a plan that supports your body every day.

Now we can see why our parents keep reminding us to eat our fruit and vegetables. They keep us fit and healthy in the most ordinary ways. For more ideas, read our post on a rejuvenating 5-day body detox plan, which is a gentle way to start.

Body Detox the Easy Way: A Natural Diet

You may have read that some herbs can clean toxins out of your body and strengthen your immune system. It is a popular idea, and the herbs involved, such as dandelion, milk thistle, nettle and psyllium, are easy to buy. Before you add them to your routine, it helps to see what is actually known.

What does your immune system need?

Your immune system is a network of cells, tissues and organs, including the lymph nodes, that defends you against germs. It does not accumulate “toxins” that have to be flushed out, and you cannot switch it into a higher gear with a supplement. The things that help are not glamorous: enough sleep, regular exercise, a varied diet with plenty of fruit and vegetables, not smoking, limiting alcohol and keeping up to date with recommended vaccines. Your liver and kidneys are the organs that filter and remove waste products, and they do that job without any help from herbs when they are healthy.

Do detox herbs work?

The National Center for Complementary and Integrative Health says that there is no compelling research that “detox” diets and products remove toxins from the body or help with weight control, and that some detox programs can be unsafe or falsely advertised. For herbs, this means that the claims on the label usually go further than the evidence. Here is what is known about some of the most common ones:

Dandelion: Dandelion is used in food in many places, and in the amounts found in food it is considered likely safe. However, NCCIH reports that there is no compelling scientific evidence supporting its use for any health condition. Larger amounts might interact with medicines such as blood thinners, diabetes drugs and water pills.

Milk thistle: Milk thistle has been used for centuries for liver complaints, but the NCCIH page on milk thistle says there is not enough high-quality evidence to reach firm conclusions about its effects on health conditions. It is generally well tolerated, although people who are allergic to ragweed and related plants may react to it.

Psyllium: Psyllium seed husk is a source of soluble fiber. It bulks up stool, and it is a mild laxative that can help with constipation. It can also modestly lower cholesterol, but it does not “absorb toxins,” and you should take it with plenty of water.

Cascara sagrada: This is a stimulant laxative, not a tonic. 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.

Nettle and burdock: These are traditional herbs, often used in teas. We could not find reliable human studies showing that either one cleanses the body or strengthens immunity, so treat any such promise with caution.

How can you use herbs safely?

First, talk to your doctor or pharmacist if you take any prescription medicine, have liver or kidney disease, or are pregnant or breastfeeding, because herbs can interact with drugs and affect the body in ways that are not always obvious. Second, buy from a reputable maker, because the strength and purity of herbal products vary. Third, never use a herb to replace medicine you have been prescribed, or to treat a serious illness. And do not use stimulant laxatives for more than a short time.

What is the takeaway?

A cup of herbal tea can be pleasant and relaxing, but it will not cleanse your immune system. If you want a stronger body, spend your time and money on food, sleep and movement. For more on individual herbs, see our posts on detox herbs and what home remedies can and cannot do, body detox the easy way, what the evidence says about cleansing the body and how to judge body detox products before you buy.