Detox is a marketing ploy. Our body does it without any help from expensive products or regimens, says Medical Nutrition Therapist, Registered Dietitian and Diabetes Educator Ujjwala Baxi.
“Consume this detox supplement and your colon will be clearer than ever, and free from toxins built up in the form of unexcreted wastes, which has been sitting in the pockets of your colon over the last 10 years.” This was the claim made by a naturopath to one of my friends. She bought the hoax and the product. The funny part was she did not even suffer from constipation and was simply lured by the advertised benefits of glowing skin and better energy levels after going through the detoxification process.
The next day after trying the product, she suffered from frequent bouts of vomiting and abdominal cramps. Her appetite was low and she had to stay in bed. On speaking to the naturopath again, she was told, “It’s all part of the detox and these are the body’s ways to eliminate toxins.” What a slithery statement passed by a naturopath!
The word ‘detox’ has caught the imagination and is everywhere – from face wash to supplements, diets, laxatives, body wraps and colon irrigation. With its tall claims of cleansing your blood of the toxins present in the air we breathe, the water we drink, the food we eat, it’s tough not to get sucked in. But what are the facts behind detox?
Detox is a myth
In January 2009, VoYS (Voice of Young Science) released The Detox Dossier, a report of their hunt for evidence behind the claims made about detox products and diets.
After an initial survey, VoYS investigated 15 products that were sold in a range of mainstream supermarkets and pharmacies, including foot pads, diet supplements and hair straighteners. The manufacturers were contacted to find out what evidence they had for the product claims and what they meant by ‘detox’.
They found:
- No two companies seem to use the same definition of ‘detox’.
- Little, and, in most cases, no evidence was offered to back up the detox claims.
- In the majority of cases, producers and retailers contacted by the young scientists were forced to admit that they are renaming mundane things, like cleaning or brushing, as ‘detox’.
The dossier concluded that ‘detox’, as used in product marketing, is a myth and worryingly, many of the claims made about how the body works were wrong and, in some cases, the suggested remedies were potentially dangerous.
Frequently made claims by the detox industry
Claim 1: Toxins have built up in the body and need to be flushed/cleansed from it.
The terms ‘toxic’ or ‘toxins’ are used to imply that a chemical is causing you harm. In reality all chemicals can be toxic and it is the dose that is important, eg, one 400g Vitamin A tablet may be beneficial but taking 20 of these at once could damage your liver.
Most chemicals do not accumulate in the body – they are removed by the liver and kidney. Many of the detox products that claim to flush the body of chemicals contain diuretics, which increase the amount you urinate. This just removes water and some salt. In extreme cases, diuretics can cause your salt levels to become depleted causing cramping or, in the worst case, coma. You may achieve temporary weight loss by dehydration (as with a sauna), but this is only in the short-term as you will regain weight as you rehydrate.
Claim 2: Your ‘eliminatory organs’ should be detoxified
‘Eliminatory organs’ as used by detox products refers to the liver, kidney and digestive system. These organs don’t need to be cleansed unless you have consumed a dangerous dose of a substance to the extent that they are overwhelmed, eg, a drug overdose.
Claim 3: Detox diets help to lose weight faster
Specific detox diets vary, but typically a period of fasting is followed by a strict diet of raw vegetables, fruit and fruit juices, and water. Individuals are allowed to consume only fruits and veggies, and are barred from other food groups of grains, meat, fats, etc. These kinds of low calorie diets cause unhealthy weight loss and the person feels hungry and even weak. Most people don’t feel good on low-calorie, nutrient-poor diets.
Potential side effects include low energy, low blood sugar, muscle aches, fatigue, feeling dizzy or lightheaded, and nausea. These diets help you shed a few grams or kilograms since you avoid calorie-dense foods like grains, fats, meat, etc, but once you incorporate these back in your diet, your weight springs back.
Weight regain may also impact people psychologically, by hurting self esteem over a period of time and by making you believe that you are incapable of achieving a healthy weight.
Claim 4: Superfoods like broccoli help to detox and cleanse our bowels
Well, that’s not just about broccoli. Any vegetable or fruit will help you get rid of constipation if consumed in adequate amounts. Yes, broccoli has lots of nutrients; so do other whole foods like fruits, vegetables, whole grains, beans and legumes. Rather than focusing on one particular food, try to reap benefits from various foods and have a balanced diet.
Detox side effects
Side effects can continue once a detox ends. Some people experience post-detox effects like nausea and diarrhoea. Advocates call these “cleansing reactions” and will assure you it’s just toxins leaving the body. A more plausible, science-based explanation is that this is a consequence of restarting the digestion process after a period of catharsis, where, depending on the extent and duration of fasting, little to no digestion occurred. It’s the same effect seen in hospitalised patients who have difficulty initially digesting food after being fed intravenously. The detox ingredients, and resulting catharsis, may irritate the colon to such an extent that it may take time to return to normal.
So you have binged during the holiday season. What now?
- Enjoy the moment: First and foremost, do not feel guilty if you have overeaten or been less physically active than usual and were unable to stick to your health plan for some reason. You enjoyed those moments of indulgence in some treats with your family and friends, which was the call of the hour. Accept it as you did indulge intentionally, isn’t it?
- Look back: Think back to behaviours or occurrences that disrupt your health goal and try to correct them. If you can’t figure it out, then keep the word ‘moderation’ in mind all the time. Whenever you are tempted, think ‘moderation’.
- Seek help from a dietitian: A dietitian can help you check what went wrong and work out a plan that is customised to your needs. Remember, generalised diets often do not work as they fail to consider your food habits, lifestyle, daily routine, likes, dislikes and you as an individual.
Food for thought
Look for Evidence: If you're being sold a product or asked to believe a claim, then you deserve to know whether it’s based on evidence – or imagination.
Detox: It’s a marketing ploy – our body does it without pricey potions and detox diets.
Superfood: There is no such thing, just foods that are high in some nutrients
Don't miss: 5 Budget Superfoods
Cleansing: You shouldn’t be trying to cleanse anything other than your skin or hair.
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