Why Detox Diets Don’t Work – and What to Do Instead

The Myth of Detoxing
The idea of “detoxing” - that we can flush out toxins from our bodies through specific diets or cleanses - is everywhere in popular health culture. Juice cleanses, lemon-detox diets, smoothie-only plans, herbal-supplement regimes, they all promise quick results: clearer skin, more energy, weight-loss, better digestion. But the evidence doesn’t back up those promises.

In reality, our bodies are built to take care of detoxification on their own. Organs such as the liver, kidneys, gut and skin work constantly to process and eliminate waste and potentially harmful substances.

A review from nutrition experts concluded there is no compelling scientific evidence supporting the use of “detox” diets for weight management or toxin elimination. Even organisations that examine popular cleanses note that detox diets often rely on exaggerated claims rather than solid data. 

Why Restrictive Diets Backfire

Detox programmes often involve severe calorie restriction, liquid-only intake, exclusion of whole food groups, or reliance on special supplements and laxatives. While these approaches might lead to quick weight loss or feelings of “lightness”, they tend to bring more downsides than long-term benefits.

Some detox diets can even suppress metabolism. They may lack sufficient protein and essential nutrients, which are crucial for supporting the body’s natural detoxification system. 

Even when a cleanse leads to short-term improvements, perhaps reduced bloating, lighter digestion or a sense of clarity, these are often because of the drastic reduction in processed foods, sugar, alcohol or overeating, and increased intake of fluids or veggies. Once normal eating resumes, weight tends to return and previous dietary habits creep back in. 

Plus, there can also be risks. Detox supplements have been implicated in adverse effects, including liver issues, nutrient imbalance or digestive upset, particularly when combined with other restrictive practices or laxatives.  

What Science Says About “Cleanses”

The scientific literature on commercial detox diets is thin. A 2015 review found only a handful of studies examining detox diets, and while a few reported enhanced “elimination” of certain persistent pollutants, those studies were small, poorly controlled or methodologically flawed. 

Many reviews and expert summaries conclude that detox diets are largely unnecessary. In other words: there is currently no good-quality evidence that a detox or cleanse leads to long-term improvements in health, toxin elimination, metabolic resilience, or weight management. Indeed, what is often called “detox” is simply short-term calorie restriction or avoidance of processed foods, alcohol or high-sugar intake.  

Gentle, Sustainable Alternatives

Rather than turning to “detox diets,” a more sustainable and evidence-based approach is to support your body’s natural detoxification capacity through balanced, nutrient-dense eating and healthy lifestyle habits.

• Emphasize a whole-foods diet: plenty of vegetables, fruit, whole grains, lean protein, healthy fats. These provide the vitamins, minerals, amino acids and fibre needed for detoxification pathways to function well.
• Prioritise metabolic resilience: avoid extremes in calorie restriction, instead aim for steady, balanced eating that supports stable energy and metabolism.
• Hydration, regular physical activity, good sleep and stress management all support the body’s natural elimination systems (kidneys, liver, digestion, lymphatic flow).
• Rather than “all or nothing” cleanses or fads, think about gentle swaps: swap processed snacks for whole-food options, refined carbs for whole grains, sugary drinks for water, low-fibre meals for fibre-rich ones.
• If you feel drawn to a “reset”, consider a short seasonal gentle reset: e.g. a week focusing on extra vegetables, water, whole meals, less alcohol and processed food but not total restriction or extreme cleanses. I’ll be running my Sugar Free Challenge this month, which is a great way to start focussing on a more wholefoods diet.

How to Support Natural Detox Pathways

Your liver, kidneys, lungs, skin and digestion are all involved in detoxification. You can support them by:

• Eating sufficient protein and fibre (important for detox enzymes, gut health, toxin excretion).
• Including a wide variety of plants - leafy greens, cruciferous vegetables, colourful vegetables and fruits - to supply antioxidants, phytochemicals and nutrients supportive of detox pathways.
• Staying hydrated to support kidney and skin elimination.
• Moving daily — gentle activity, walking, strength work — to support circulation, lymphatic drainage, digestion.
• Minimising repeated exposure to unnecessary chemicals where possible (e.g. limiting highly processed foods, avoiding excessive alcohol, choosing organic/less-pesticide produce if desired).

Over time, these small, sustainable habits build up, supporting metabolic resilience, energy, digestion, mood and overall wellbeing.

Why This Matters - Especially If You’ve Felt Like a “Failure” After a Detox

If you’ve tried a detox diet and found it stressful, unsustainable or disappointing, you are not alone, and it is not a failure. Detox diets often set unrealistic expectations. They can make you feel good for a short while but rarely lead to lasting change.

Shifting the focus towards balanced nutrition, gradual habit change, and supporting your body’s natural systems is kinder, gentler and ultimately more effective. As a nutritional therapist working from a functional medicine perspective, I want to help you build metabolic resilience and sustainable eating, not quick-fix cleanses that fade with time.

It’s about learning to trust your body, nourishing it properly, and creating habits you can keep long-term.

If you like, you can start small: maybe add one extra portion of vegetables per day, drink a bit more water, swap a refined snack for a whole-food one. Over weeks and months, the cumulative effect of those tiny changes can be profound.

And if you’d like a little kickstart this January, you can come and join us on the Sugar Free Challenge – a wholefoods approach to getting healthier and more energised for 2026.