Do detoxes work?

Every few months, a new detox diet, cleanse, or supplement hits the headlines, promising to rid your body of toxins, improve your energy levels, and help you lose weight. From juice cleanses to activated charcoal supplements, detoxing is big business. But does detoxing actually work? And more importantly, is it safe?

As a personal trainer who works with a range of clients, from those in their 30s to those in their 70s, I sometimes get asked about detoxing. People want to know whether they should try a juice cleanse or a fasting regimen to “reset” their system.  They seem great when you look at all the promotional information so I understand the appeal. But the reality?

The short answer? Your body already has a detox system, and extreme detox programs can sometimes do more harm than good. Let’s take a deeper dive into what detoxing actually delivers and whether it's worth your time and effort.

What is being promoted as detoxing?

Detoxing, in the wellness world, refers to methods or programs that claim to remove toxins from the body. These can include:

• Juice cleanses

• Fasting

• Detox teas

• Special supplements

• Colon cleanses

• Extreme elimination diets

The premise is that we are exposed to toxins from food, pollution, and stress and that our bodies need external help to cleanse and reset. Before we get ourselves all worked up about the damage the world around us is doing and buy into these claims, it’s important to understand how the body naturally detoxifies itself.

Naturally detoxifying

The human body is pretty remarkable, and as mentioned, it already has a built in and highly efficient detox system:

• Liver – Acts as the main filter, breaking down toxins and converting them into waste products that are excreted.

• Kidneys – Filter waste from the blood and remove it through urine.

• Lungs – Expel carbon dioxide and filter airborne toxins.

• Digestive system – The intestines and colon remove waste and excess substances through bowel movements.

• Skin – Helps eliminate toxins through sweating.

Your body doesn’t store up toxins that need flushing out with special juices or teas. Instead, it continuously detoxifies itself when you eat nutritious food, drink enough water, and maintain a balanced lifestyle.

Do detoxes work?

Many people report feeling lighter, more energetic, or less bloated after a detox. There’s no big secret to how they work and why you would feel better than usual - detox programs generally involve eliminating processed foods, excess sugar, and alcohol – not because they are removing toxins. Here’s what’s really happening:

• Less bloating – Cutting out processed foods, excessive salt, and alcohol can reduce water retention and bloating.

• Weight loss – Detoxes often involve cutting calories drastically, leading to short-term weight loss (mostly water weight and muscle mass, not fat loss).

• Increased hydration – Many detoxes encourage drinking more water, which naturally supports kidney and liver function.

• Improved digestion – Eliminating junk food and eating whole foods can support better gut health.

There’s no doubt, that these improvements will make you feel good, but they are not exclusive to detox diets. You can achieve the same results by maintaining a balanced, nutritious diet without extreme restrictions. 

The dangers of detoxing

Not all detoxes are harmless. Some can be dangerous, particularly for older adults, people with medical conditions, and those who exercise regularly. There are a variety of reasons for this so let’s take a look:

1. Nutrient deficiencies

Many detox diets cut out entire food groups, leading to deficiencies in protein, healthy fats, and/or essential vitamins. Without appropriate consultation with your medical practitioner, this could lead to bigger problems with your health!

2. High sugar followed by the crash

Juice cleanses are high in sugar and lack protein and fibre. This can cause blood sugar levels to spike and crash, leading to energy swings, dizziness, and irritability.  Fruit delivers far more if you eat it whole!

3. Loss of muscle mass

Extreme detoxing, especially those involving fasting, can lead to muscle loss. As we age preserving muscle mass is critical for metabolism, strength, and long-term health.

4. Dehydration and electrolyte imbalance

Some detoxes, especially those with diuretics or colon cleanses, can cause dehydration and an imbalance in electrolytes like sodium and potassium, which can be dangerous to your health and in particular, your heart.

5. Potential for disordered eating

Restrictive detox diets can create an unhealthy relationship with food. Further, extreme restrictions on food intake are not sustainable and many people will come straight out of this kind of program and are more likely to binge eat and not necessarily make healthy choices.  It becomes an extraordinarily vicious cycle. 

A better approach

Instead of extreme detoxes, focus on long-term habits that support your body’s natural detoxification systems. It’s all about maintaining a predominantly healthy approach to what you consume so you won’t feel the need to purge yourself of all the “bad stuff”:

1. Eat whole, nutrient-dense foods

Fill your plate with:

• Leafy greens (spinach, kale, broccoli)

• High-fibre foods (oats, lentils, beans)

• Lean protein (chicken, fish, eggs)

• Healthy fats (avocados, nuts, olive oil)

These foods naturally support liver and gut function.

2. Stay hydrated

I can’t say this enough! Drink plenty of water throughout the day to help your kidneys filter waste. Herbal teas and lemon water can be good alternatives, but you don’t need expensive detox drinks that often make dubious claims.

3. Go to bed!

Your body detoxifies itself while you sleep, removing waste from the brain (the glymphatic system manages this processes) and regenerating cells. Aim for 7-9 hours of quality sleep per night.

4. Move your body

Exercise helps circulate blood and lymphatic fluid, supporting detoxification. Activities like strength training, walking, and yoga can all contribute to a healthy system.

5. Support gut health

Eating fibre-rich foods, fermented foods (yogurt, kimchi, sauerkraut), and drinking plenty of water helps maintain a healthy gut microbiome, which plays a major role in detoxification. Keep sugars to a minimum.

6. Limit Processed Foods and Alcohol

Rather than relying on a detox to “reset” your body after a period of indulgence, try to reduce processed foods and alcohol consistently. It bears repeating here too that sugary foods should be kept to an absolute minimum!

Final verdict – to detox or not

The idea that your body needs help to detox is largely a myth. Your liver, kidneys, and digestive system do a great job without the need for expensive juices, teas, or extreme diets. While cutting out processed foods, sugar, and alcohol can make you feel better, you don’t need to starve yourself or drink only liquids to do so.

If you’re feeling sluggish or bloated, the best approach is to eat whole foods, hydrate, move your body, and get enough rest. These long-term habits will provide far better results than any short-term detox.

Remember: good health isn’t about quick fixes—it’s about consistent, balanced habits that support your body every day.  The old saying about you are what you eat is very true – keep eating unhealthy, processed rubbish and that I exactly how you will feel.  Fill your body with delicious, in season fruits and vegies, lean meats, flavour with herbs and spices and keep up the hydration and you will feel the difference.

If you really want to make long term, health focussed changes, consider trying my Eat Move Live program. Click here for more information.