Do Detox Diets and Cleanses Work?

Many “detox” diets, programs, and treatments – often referred to as “detoxes” or “cleanses” – claim to flush toxins from the body, promote weight loss, relieve constipation, reduce headaches, muscle aches and fatigue, increase energy, and improve overall health.^1,2 The terms “detox” and  “cleanse” are often used interchangeably, though there are subtle differences. A cleanse may focus on “flushing out” the digestive system, whereas a detox regimen claims to remove toxins from the broader system, including the liver, kidneys, and other organs, of toxins.²  

According to the National Center for Complementary and Integrative Health (NCCIH), a variety of approaches may be used for “detoxification” of the body, including dietary strategies and other methods, as provided below: 

• Fasting 
• Drinking only juices or similar beverages [often low in calories] 
• Eating only certain foods 
• Using dietary supplements or other commercial products 
• Using herbs 
• Cleansing the colon (lower intestinal tract) with enemas, laxatives, or colon hydrotherapy (also called “colonic irrigation” or “colonics”) 
• Reducing environmental exposures 
• Using a sauna.¹  

What the science says

Detox diets have gained popularity in recent times; however, most health claims associated with these diets remain unsubstantiated. More research in larger populations and well-designed, peer-reviewed studies are needed.   

• A 2014 review of evidence found no compelling clinical evidence supporting the use of detox diets for weight management or toxin elimination.³  
• A 2017 study found that juicing and detoxification diets can promote short-term weight loss due to extremely low-calorie intake, but weight was often regained once a normal diet was resumed.⁴  
• A 2019 study found that colon cleanses were associated with twice the risk of severe medical outcomes compared with vitamins.⁵   

Social media platforms, celebrity endorsements, and even some doctors offering advice that strays from mainstream science all contribute to the appeal of detox diets and cleanses. These messages are often paired with unrealistic body ideals and social comparison, making them especially enticing.^6,7 Despite their popularity, detox diets and supplements are largely unproven and may disrupt gut health and other vital bodily functions.⁸  

Your body has a natural detoxification system

The human body is equipped with complex, built-in detoxification systems that continuously work to neutralize and eliminate harmful substances. Toxins that are internally produced (e.g., lactic acid and urea) and those introduced externally (e.g., pesticides, heavy metals, and pollutants) are processed by the liver, kidneys, lungs, gastrointestinal tract, and skin into forms that can be excreted through urine, feces, sweat, or breath.^3,9,10 These processes utilize nutrients from the diet and can vary between individuals based on genetics, lifestyle, overall diet, health status, and environmental exposures.³  

When toxin exposure exceeds the body’s capacity to eliminate them, harmful compounds may accumulate in fat, soft tissues, or bones, posing long-term health risks.⁹ This has contributed to the popularity of strategies meant to support the body’s detox pathways. Despite popular claims, there is little scientific evidence that commercial detox diets or cleanses enhance the body’s natural processes.  

Supporting your body’s natural detoxification system

So, how can we support the body’s natural detoxification system? Given the widespread exposure to chemicals and other toxins in everyday life, this is an important area of ongoing research. Early research suggests that certain nutrients in food may help support the body’s natural detox systems and pathways,³ whereas extreme approaches may suppress these processes. Most programs promote a shift toward whole, minimally processed foods—such as fruits, vegetables, legumes, nuts, and lean proteins—which can support overall health.^2,9 Experts emphasize that consuming a balanced, nutrient-rich diet is a safer and more effective way to support the body’s natural detox systems rather than relying on marketed regimens. The Academy of Nutrition and Dietetics recommends the following to support your body’s natural detoxification: 

• Drink plenty of clean water throughout the day to stay hydrated. 

• Aim to eat a variety of fruits and vegetables — around five to nine servings daily. 

• Include high-fiber foods like fruits, vegetables, whole grains, nuts, and seeds to support regular digestion. 

• Make sure you’re getting enough lean protein, which provides amino acids involved in detox-related enzyme activity. 

• Consider adding fermented foods such as yogurt, kefir, kimchi, or sauerkraut to your meals — they may support gut health. 

• Talk with a registered dietitian or your healthcare provider if you’re thinking about using a multivitamin or mineral supplement to help meet nutritional needs.⁹  

Take precautions

Attempting to ‘detox’ through strict diets or special products can backfire, potentially causing nutrient deficiencies, digestive issues, or other health complications – especially when these methods replace balanced, evidence-based nutrition.¹¹  

Detoxes and cleanses are often marketed as healthy, but some products contain hidden ingredients or make false or misleading health claims. Procedures such as colon cleanses can cause serious side effects, especially for people with existing health issues. Unpasteurized juices may carry harmful bacteria, and those high in oxalates can raise the risk of kidney stones. Detox diets may also disrupt blood sugar levels in people with diabetes. Additionally, they can lead to nutrient deficiencies, dehydration, or dangerous electrolyte imbalances, particularly when using laxatives or consuming large amounts of fluids without food.¹ Always consult your healthcare provider before starting any new diet, supplement, therapy, or regimen to ensure it’s safe, effective, and does not interfere with medications or existing health conditions.