Cleanses and detox diets have been around for more than one hundred years. But are they safe and beneficial to try? Registered Dietitian and Certified Diabetes Educator April Thorimbert answers some common questions.
What is the theory behind detox diets and cleanses? “Cleansing” first became popular in the early 1900s. The rationale for its popularity at the time was based on “auto-intoxication”, an ancient theory that suggested residual feces and non-specific toxins collect in the intestine and poison the liver and body. This theory was medically discounted in 1919.
Why do I notice physical signs of “detoxing” if these approaches don’t work? People are often led to believe by non-medical practitioners that a dark matter they may pass from their bodies is evidence a cleanse is working. But this is largely smoke and mirrors. A change in the appearance of stool is due to the fibres and/or herbal products taken during a cleanse.
Is there a safe time period to detox or cleanse? There is no scientific evidence to suggest these approaches improve health. There are however many potential risks, including cramping, headaches, bloating, fatigue and nutrient deficiencies. Your health is at greater risk from a cleanse if you have a pre-existing medical condition like diabetes, heart disease, liver disease or are pregnant or breastfeeding.
Why do I feel like I have more energy and clarity while taking in such a low-calorie regimen? A common factor is the placebo effect, as many people doing cleanses are expecting an improvement. Also, because liquids spend less time in the stomach, their macronutrients are absorbed more quickly compared to solid food, making some people feel “better” or “lighter”.
Do juices provide a health benefit that solid foods don’t? No. In fact the opposite is true. By eating intact fruits and vegetables, intact whole grains, lean proteins and low-fat dairy, you are providing your body with essential nutrients and adequate fibre intake, both critical for improved health and long-term weight maintenance.
Do detox diets and cleanses ever play a role? If you are preparing for surgery or a medical procedure, your health care team may advise changes to your diet. However, the best detox diet is one that focuses on clean eating of whole, healthy foods. Remember that your body already has built in mechanisms to eliminate toxins from your body. You don’t need the latest diet fad to do that for you.
