Get your fiber from real food. What are they: Those herb-filled capsules often contain large doses of fiber. The common promise: The herbs support detoxification and eliminate toxins yes, via poop from your body.

Who tried it: Jennifer Messimer, Research Chief. What science says: One common supplement in the detox family is milk thistle. Compounds in this herb may increase antioxidant activity and reduce liver inflammation in animals.

Human studies , however, have failed to confirm that effect. Milk thistle itself is safe, but other ingredients in the supplements may interfere with your medications. A study published in the Journal of Dietary Supplements featured a randomized trial where 22 healthy adult women were assigned to take either a placebo or a commercially available detox supplement every day for four weeks.

Research concluded that the supplement had no effect on body composition, waist circumference, blood markers like cholesterol and blood sugar , or digestive symptoms. Ultimately, the supplements did nothing.

Experts also warn that many detox supplements and teas contain laxatives. Literally, they make you poop more, which can trick you into thinking that your body is getting rid of toxins.

The takeaway: Maintaining a healthy, well-rounded diet is enough to support your liver. What it is: This type of program is often low in calories and carbs and high in restrictions. The one we tried—Dr. Who tried it: Tyler Daswick, Assistant Editor.

Opting for whole foods over processed ones is part of healthy eating, but overly restricting yourself is not, says nutrition therapist Karin Kratina, Ph.

Research looking specifically at detox diets is extremely limited, though. In , researchers did attempt a randomized controlled trial of detox diets, and published their results in the Journal of Complementary and Integrative Medicine.

However, only 15 women completed the required questionnaires one week post-detox, and only 8 completed the questionnaire again two weeks post-detox. It contains fiber and other disease-fighting nutrients.

What it is: Intermittent fasting involves set times when your eating is restricted and others when you eat as normal—or even more than you would typically. We chose one day of fasting followed by at least two days of normal eating. Claims: a more youthful appearance, more energy, and fewer aches, pains, and health troubles.

Who tried it: Brian Boye, Executive Fashion Director. Most of the research that suggests potential benefits of intermittent fasting has been done in rodents. In one of the few human trials , published in JAMA in , researchers assigned adults to one of two groups. One group ate three structured meals per day plus snacks, while the intermittent fasting group ate for 8 hours between noon and 8 P.

and fasted for 16 hours. After 12 weeks, the intermittent fasting group lost very slightly more weight about 2 pounds on average, compared to 1.

The takeaway: Fasting will inevitably lead to weight loss, but so will cutting back on candy and cookies. Plus, fasting is a workout for your willpower. Her work has appeared in the New York Post, Men's Journal, Rolling Stone, Oprah Daily, Insider. com, Architectural Digest, Southern Living, and more.

She's probably seen Dave Matthews Band in your hometown, and she'll never turn down a bloody mary. Learn more at VeganWhenSober. The 10 Healthiest Yogurt Brands. What If Processed Food Was Actually Good for You? Want to Put on Lean Muscle? Try These Supplements. Chef David Shim Feeds His Fitness With Galbi.

Should You Take Zinc and Magnesium Together? Here's Exactly How Much Protein You Need. The Best Ways to Cut Sneaky, Empty Calories. What a Dietitian Thinks of the Viral VShred Diet. Editor-Approved Creatine Supplements for Gains.

What Is Dr. Spring cleaning for your body? The idea goes back centuries. And sure, cleansing — or cleaning — is clear enough for bathing or mopping a floor. But how does a cleanse work in the human body? Do cleanses really deliver on their claims? The normal intestinal tract is teeming with bacteria.

While dietary changes, medications, and even exposure to other people and pets! Advocates of cleanses would argue it makes intuitive sense. Predictably, the answer to whether a cleanse is a good idea depends on who you ask. There are claims about increased sex drive, better mood, and fewer cravings for junk food.

According to the ads, the number of ways a cleanse can help seems endless. For example:. Remember, health claims for cleanses have not been evaluated by the FDA. Read the product disclaimers before you buy and use these products!

Just as there is limited evidence of benefit associated with detox or cleanse programs, there is limited evidence of harm. However, there are reports of side effects and complications. Examples include:. Some recommended repeating the program periodically, so the cost can be considerable.

I know there are many people who find intermittent detox diets or cleanses useful, and firmly believe they improve health. And the ads for these programs are filled with glowing testimonials.

Day 12, no exercise, down 19 pounds! Leave the detoxification to the professionals: your kidneys, liver, and other self-cleaning organs of your body. Robert H. Shmerling, MD , Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing.

As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

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Ultimately, the supplements did nothing. Experts also warn that many detox supplements and teas contain laxatives. Literally, they make you poop more, which can trick you into thinking that your body is getting rid of toxins. The takeaway: Maintaining a healthy, well-rounded diet is enough to support your liver.

What it is: This type of program is often low in calories and carbs and high in restrictions. The one we tried—Dr. Who tried it: Tyler Daswick, Assistant Editor.

Opting for whole foods over processed ones is part of healthy eating, but overly restricting yourself is not, says nutrition therapist Karin Kratina, Ph. Research looking specifically at detox diets is extremely limited, though.

In , researchers did attempt a randomized controlled trial of detox diets, and published their results in the Journal of Complementary and Integrative Medicine.

However, only 15 women completed the required questionnaires one week post-detox, and only 8 completed the questionnaire again two weeks post-detox. It contains fiber and other disease-fighting nutrients.

What it is: Intermittent fasting involves set times when your eating is restricted and others when you eat as normal—or even more than you would typically. We chose one day of fasting followed by at least two days of normal eating.

Claims: a more youthful appearance, more energy, and fewer aches, pains, and health troubles. Who tried it: Brian Boye, Executive Fashion Director. Most of the research that suggests potential benefits of intermittent fasting has been done in rodents.

In one of the few human trials , published in JAMA in , researchers assigned adults to one of two groups. One group ate three structured meals per day plus snacks, while the intermittent fasting group ate for 8 hours between noon and 8 P.

and fasted for 16 hours. After 12 weeks, the intermittent fasting group lost very slightly more weight about 2 pounds on average, compared to 1. The takeaway: Fasting will inevitably lead to weight loss, but so will cutting back on candy and cookies.

Plus, fasting is a workout for your willpower. Her work has appeared in the New York Post, Men's Journal, Rolling Stone, Oprah Daily, Insider. com, Architectural Digest, Southern Living, and more. She's probably seen Dave Matthews Band in your hometown, and she'll never turn down a bloody mary.

Learn more at VeganWhenSober. The 10 Healthiest Yogurt Brands. What If Processed Food Was Actually Good for You? Want to Put on Lean Muscle? Try These Supplements. Chef David Shim Feeds His Fitness With Galbi. Should You Take Zinc and Magnesium Together?

Here's Exactly How Much Protein You Need. The Best Ways to Cut Sneaky, Empty Calories. What a Dietitian Thinks of the Viral VShred Diet. Editor-Approved Creatine Supplements for Gains. What Is Dr. Skip to Content Fitness Health Gear Style Grooming. sign in. TOP VALENTINE'S DAY GIFTS HOW TO BUILD MUSCLE HIGH-PROTEIN MEAL RECIPES MOST POPULAR WORKOUTS BEST MEN'S RUNNING SHOES.

What Is a Detox Diet? But that's in theory. Should I Do a Detox Diet? Do detox diets actually work? Juice cleanse What it is: Eating nothing but pulverized plants for the better part of a week is supposed to help your body rid itself of toxins, absorb nutrients, and provide mental clarity.

Detox supplements What are they: Those herb-filled capsules often contain large doses of fiber. The classic detox diet What it is: This type of program is often low in calories and carbs and high in restrictions.

For example, high consumption of sugary beverages can cause fatty liver, a condition that negatively impacts liver function 30 , 31 , You can limit junk food by leaving it on the store shelf.

Not having it in your kitchen takes away the temptation altogether. Replacing junk food with healthier choices like fruits and vegetables is also a healthy way to reduce consumption.

Excess junk food consumption is linked to chronic diseases like obesity and diabetes. These conditions can cause harm to organs important to detoxifying, such as your liver and kidneys. Antioxidants protect your cells against damage caused by molecules called free radicals.

Oxidative stress is a condition that results from the excessive production of free radicals. Your body naturally produces these molecules for cellular processes, such as digestion.

However, alcohol, tobacco smoke, a low nutrient diet, and exposure to pollutants can produce excessive free radicals These molecules cause damage to a range of cells.

Research suggests that free radical damage plays a role in conditions such as dementia, heart disease, liver disease, asthma, and certain types of cancer 34 , Eating a diet rich in antioxidants can help your body counter oxidative stress caused by excess free radicals and other toxins that increase your disease risk.

Focus on getting antioxidants from food and not supplements. Taking too many antioxidant supplements may increase your risk of certain diseases. Examples of antioxidants include vitamin A, vitamin C, vitamin E, selenium, lycopene, lutein, and zeaxanthin.

Berries, fruits, nuts, cocoa, vegetables, spices, and beverages like coffee and green tea have some of the highest amounts of antioxidants Consuming a diet rich in antioxidants helps your body reduce damage caused by free radicals and may lower your risk of diseases that can impact detoxification.

Gut health is important for keeping your detoxification system healthy. Your intestinal cells have a detoxification and excretion system that protects your gut and body from harmful toxins, such as chemicals Good gut health starts with prebiotics , a type of fiber that feeds the good bacteria in your gut called probiotics.

With prebiotics, your good bacteria can produce nutrients called short-chain fatty acids that are beneficial for health 41 , Antibiotic use, poor dental hygiene, and diet quality can all alter the bacterial balance in your gut 43 , 44 , Consequently, this unhealthy shift in bacteria can weaken your immune and detoxification systems and increase your risk of disease and inflammation Eating foods rich in prebiotics can keep your immune and detoxification systems healthy.

Good food sources of prebiotics include tomatoes, artichokes, bananas, asparagus, onions, garlic, and oats Eating a diet rich in prebiotics keeps your digestive system healthy, which is important for proper detoxification and immune health.

For some people, detoxing is a means of eliminating excess water. This excess fluid buildup can cause bloating and make clothing uncomfortable. If you consume too much salt, you can detox yourself of the extra water weight.

While it may sound counterintuitive, increasing your water intake is one of the best ways to eliminate excess water weight from consuming too much salt. By increasing your water intake, your body reduces the secretion of the antidiuretic hormone and increases urination, eliminating more water and waste products 49 , Foods rich in potassium include potatoes, squash, kidney beans, bananas, and spinach Consuming too much salt can increase water retention.

You can eliminate excess water — and waste — by increasing your intake of water and potassium-rich foods.

Regular exercise — regardless of body weight — is associated with a longer life and a reduced risk of many conditions and diseases, including type 2 diabetes, heart disease, high blood pressure, and certain cancers 52 , 53 , While there are several mechanisms behind the health benefits of exercise, reduced inflammation is a key point 55 , You should aim to do at least — minutes a week of moderate intensity exercise — such as brisk walking — or 75— minutes a week of vigorous intensity physical activity — such as running While promising, many of these effects are only evident in animal studies.

Therefore, studies in humans are needed to confirm these findings. Your body naturally clears itself of toxins. You can support the process and your overall health with some lifestyle practices, including avoiding or limiting alcohol, getting enough sleep, drinking enough water, and eating certain foods, among others.

Still, only when these organs are healthy can they effectively eliminate unwanted substances. A full-body detox is part of regular organ function, with the body naturally eliminating harmful or toxic substances through the kidneys, liver, digestive system, skin, and lungs.

Detox diets are said to eliminate toxins, which supports improving health and promoting weight loss. While these diets are popular, they are not necessary. Your body has its own highly efficient detoxification system. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

VIEW ALL HISTORY. While they're not typically able to prescribe, nutritionists can still benefits your overall health.

Let's look at benefits, limitations, and more. A new study found that healthy lifestyle choices — including being physically active, eating well, avoiding smoking and limiting alcohol consumption —….

Carb counting is complicated. Take the quiz and test your knowledge! Together with her husband, Kansas City Chiefs MVP quarterback Patrick Mahomes, Brittany Mohomes shares how she parents two children with severe food….

While there are many FDA-approved emulsifiers, European associations have marked them as being of possible concern. Let's look deeper:. Researchers have found that a daily multivitamin supplement was linked with slowed cognitive aging and improved memory.

Dietitians can help you create a more balanced diet or a specialized one for a variety of conditions. We look at their benefits and limitations. Liquid collagen supplements might be able to reduce some effects of aging, but research is ongoing and and there may be side effects.

Protein powders are popular supplements that come from a variety of animal- and plant-based sources. This article discusses whether protein powders…. Despite their name, black-eyed peas are not peas but rather a type of bean. This article reviews the nutrition facts, benefits, and uses of black-eyed….

A Quiz for Teens Are You a Workaholic? How Well Do You Sleep? Health Conditions Discover Plan Connect. Nutrition Evidence Based What Is a Full-body Detox?

Medically reviewed by Jared Meacham, Ph.

Proponents of detoxes claim that a detox can help with this process. There is no single definition of what a full body detox involves, but it may require a person to:. While some people believe that full body detoxes provide health benefits, they are not necessary for most people.

The body already has its own highly efficient detoxification system to eliminate toxins from the body. Sometimes, people have medical conditions that require help with detoxification. For example, people with heavy metal poisoning may undergo chelation therapy.

This is a procedure that removes heavy metals from the body. While detoxes are not medically necessary for most people, under certain circumstances, they may offer some health benefits, such as:. Many of the potential benefits of detoxes do not last long and end once a person resumes their normal diet.

At present, research does not support the use of detox diets for either weight management or toxin elimination. According to the National Center for Complementary and Integrative Health , some detoxes pose health risks by encouraging people to:.

Both the Food and Drug Administration FDA and the Federal Trade Commission have taken action against companies selling detox products, as some contain harmful or illegal ingredients. People should always discuss supplements, detox products, and new diets with a doctor or dietitian before trying them.

If a person wishes to try their own version of a full body detox in order to feel healthier, there is a safer way to do so. In many cases, making simple changes to diet or lifestyle can improve general health. Tobacco smoke and alcohol both place strain on the body in various ways.

If a person smokes or drinks regularly, they can begin a detox by reducing these habits or stopping entirely. Drinking enough water is important for general health and also for detoxification. How much water a person needs depends on their level of physical activity and age, among other factors.

People should avoid refined carbohydrates , added sugars, and processed foods and try to include more:. Oily fish are another source of beneficial nutrients. However, it is important to note that some oily fish, such as tuna , can contain mercury.

The FDA advise eating 2—3 servings of low-mercury fish or seafood per week. Learn more about eating a balanced diet here. Sleep allows the brain to remove toxic waste products that accumulate throughout the day.

This makes adequate sleep an essential part of detoxification. Learn about how much sleep a person needs here. While it is not always possible for individuals to control pollution exposure outdoors, there are things people can do to reduce exposure indoors, such as:. People can check the air quality in their area using AirNow.

Before a person attempts a full body detox or makes significant lifestyle changes, it is advisable for them to consult a healthcare professional.

It is also best to consult a doctor if a person is having ongoing symptoms that make them feel the need for a detox. These could be a sign of an underlying condition, which may require treatment.

If a person decides to try a full body detox and begins to feel unwell or experiences symptoms such as diarrhea, fatigue , dizziness, or vomiting, they should stop the detox and contact a doctor. A full body detox aims to help the body eliminate toxins.

However, there is not much evidence that they provide any long-term health benefits or that they are a sustainable way to lose weight. Some types of detox recommend drastic dietary and lifestyle changes, while others involve using products that contain laxatives. These types of detoxes can be dangerous.

People can adopt a more balanced approach by using a detox as an opportunity to begin healthful habits, such as drinking more water, eating more fruits and vegetables, and stopping drinking or smoking. However, people should speak with a doctor before making any major changes.

Detox drinks do not remove toxins from the body. However, some drinks are very beneficial and can promote overall good health. Learn more about detox….

The lemon detox diet involves drinking a lemon juice mixture for a set period. There is no evidence to support the diet, and it can potentially be…. Learn about the science behind juicing and juice cleanses here. Some include dietary supplements or herbs.

They can involve cleansing the colon, or lower intestinal tract, with enemas and laxatives. Are they effective? There may be early weight loss because you start out consuming fewer calories. But detox diets tend to lead to weight gain once you resume a normal diet.

Detox diets can also have risks. Learn more about detoxes and cleanses. Dejunking Your Diet. Breaking Down Food. Show Your Heart Some Love! Healthy Weight Control. NIH Office of Communications and Public Liaison Building 31, Room 5B52 Bethesda, MD nihnewsinhealth od.

gov Tel: Editor: Harrison Wein, Ph. Managing Editor: Tianna Hicklin, Ph. Illustrator: Alan Defibaugh.