Why cleanses and teas aren’t the health reset they promise – and what actually helps instead
Our bodies are miraculous things. The human heart beats more than three billion times in an average lifespan, and your brain produces enough electricity to power a small light bulb. So, it makes sense that we should take care of the vessel we live in, and part of that is eliminating substances that don’t belong in our precious bodies.
For this reason, going on a ‘detox’ can seem like a healthy option. But what kinds of toxins are we trying to flush out, and do we really need a specific detox plan to make it happen?
What is detoxing?
The concept of detoxing for health is often positioned as a way to remove harmful toxins, and generally improve your wellbeing. Traditional detox approaches might suggest restricting certain foods, or drinking smoothies or juices, as a way to ‘cleanse’ your system. Others may recommend daily sauna sessions to ‘sweat out’ unwanted toxins.
There are also brands who profit from selling detox products, such as teas and supplements, many of which contain harmful laxatives or diuretics, which can lead to temporary weight loss, but often come with health risks.
Does detoxing really work?
The problem is that what’s considered a ‘toxin’ is often loosely defined (if at all) by consumer brands, although typically refers to pollutants, synthetic chemicals, heavy metals, and processed food. To make things more complicated, experts argue that there is no real need to supplement the detox process that your body automatically does all by itself.
“We already have a naturally built-in detoxification system in our organs, such as our liver and kidneys,” nutritionist Hattie Rees explains. “For example, whenever we take medication, like paracetamol, or consume alcohol, the liver’s function is to break these products down and detoxify them, then, the kidneys’ role is to help excrete the waste from this process.”
In the case of junk foods, Hattie notes that food itself isn’t a toxin, unless it’s gone off. And if we do take any toxins into our stomachs, we get sick as a first line of defence. “The gut also has a defence system, such as causing us to have an upset stomach to get rid of any toxins that have made it that far,” she says.
The harmful side of detoxing
One of the most publicised risks is the use of detox teas. While teas are a natural remedy for many ailments, and generally safe to drink, some detox teas should be consumed with a degree of caution.
As an example, many detox teas include an ingredient called senna, which is a popular herbal laxative. Senna isn’t considered harmful, but can cause serious liver injury when used in high doses for longer than recommended.
You may have even seen celebrities drinking special teas as part of the Master Cleanse diet – a strict 10-day plan that involves things like salt water, laxative teas, and eating far below the recommended daily calorie intake.
To date, there is limited evidence that detox diets like the Master Cleanse have any impact other than temporarily weight loss which, according to Harvard Medical School, is a result of fluid loss related to extremely low carbohydrate intake, and frequent bowel movements or diarrhoea produced by salt water and laxative tea.
Not only is the weight quickly regained, but the diet is lacking in essential nutrients needed to function optimally (your natural detox mechanisms need energy to do their thing), while the daily laxative regimen can cause dehydration, depleted electrolytes, and bowel problems. The risks of doing this kind of detox repeatedly are serious – some people develop metabolic acidosis which can, in some cases, lead to coma and death.
Myth: Detoxes remove toxins from your body.
Fact: Your liver and kidneys already break down and eliminate waste. There’s no strong evidence that cleanses, juices, or teas, improve this process in healthy people.
Myth: Cutting out food groups is a healthy reset.
Fact: Extreme restriction can lead to nutrient deficiencies, muscle loss, and low energy. Long-term, it can increase the risk of anaemia, weakened bones, and disordered eating patterns. It’s important to speak to a doctor or nutritional expert before making significant dietary changes, and ensure you’re doing so safely.
Myth: Detoxes are harmless because they’re natural.
Fact: Some detox products contain ingredients that can disrupt hydration, electrolytes, and digestion, especially when used repeatedly.
Myth: Everyone can benefit from a cleanse.
Fact: Detox messaging can be particularly harmful for people with a history of disordered eating, and can worsen their relationship with food.
Instead…
Focus on adding, not restricting. Eating regular meals, including fibre-rich foods, drinking enough water, sleeping well, and moving in ways that feel enjoyable, will be the best way to support your body’s natural systems.
Back to basics
The good news is that even though most detoxes are worth avoiding, there are plenty of ways to keep your body fuelled with everything that it needs to keep flushing out toxins in a natural way.
“Recommended vitamin and mineral intakes can be covered by a healthy balanced diet, containing a mixture of carbohydrates, proteins, fats, and lots of fruit and vegetables,” says Hattie.
“It’s best to aim for a ‘food-first’ approach, with the exception of vitamin D in the UK, where the sunlight isn’t strong enough to help us produce it ourselves most of the year.” To support this, the NHS recommends taking 10 micrograms of vitamin D between the months of September and March.
Instead of following the typical detox mentality of cutting down on what you consume, it can be helpful to approach things with the aim of actively adding in things that make you feel good, without restricting.
“What nutritious food can you add into your diet?” asks Hattie. “For example, where could you add extra fibre into your diet – such as extra fruits and vegetables, wholegrains, nuts and seeds, or beans and pulses? Focus on what healthy habits you can incorporate into your daily routine, without putting pressure on any aesthetic outcomes.”
Staying hydrated is another simple way to keep your body functioning at its best, because it’s needed to eliminate toxins efficiently through urination, breathing, and sweating. It might sound obvious, but it’s one of the simplest and most overlooked ways of keeping your internal organs working well.
Finally, working on your sleep hygiene is essential. The link between sleep and liver function is important, as poor sleep quality has been shown to actually worsen liver disease, hindering detoxifying processes.
So, the next time you feel pressured to jump on the latest detox trend, know that your body isn’t broken or in need of ‘fixing’. In fact, it works best when it’s fuelled with a balanced diet, rest, and taken good care of.
