Are you considering a "detox" or cleanse to jumpstart weight loss or eliminate toxins from your body? After periods of rich eating, such programs often seem like an appealing way to adopt healthier habits, but it's important to approach them with caution and a critical eye. This article examines the claims surrounding detox diets, their potential risks and benefits, and evidence-based alternatives for achieving sustainable weight loss and improved well-being.
Understanding Detox Diets
"Detoxes" vary widely. Some involve fasting, followed by eating only certain foods. You may be limited to drinking only juices or liquids, and some include dietary supplements or herbs.
The Claims vs. The Evidence
Do detoxes actually work? There aren’t many high-quality studies of detox programs and cleanses. In 2015, a team of experts concluded that results so far don’t support the use of detox diets for weight loss or removing toxins. Another group found that juicing and “detox” diets are probably just a short-term fix. There may be early weight loss because you start out consuming fewer calories. Detox diets can also have risks. The FDA has charged several companies for selling detox/cleansing products that contain harmful ingredients. Talk with your health care provider if you’re planning on starting a detox diet or cleanse to make sure it’s safe.
The Allure of "Teatoxes" and Flat Tummy Teas
The detox teas - sometimes referred to as “teatox” or “flat tummy teas” - that are being heavily promoted on social media claim to be natural and packed with healthy ingredients, such as Chinese oolong tea, mate leaves, peppermint, ginger, and lemongrass. However, there is one ingredient that has doctors concerned: Senna leaf.
Potential Dangers of Detox Teas
Drinking these on a regular basis for a long period of time will cause digestive problems. The consistent use of the laxative stimulates your bowels, signaling your body to stop performing that function itself when it becomes dependent on the stimulant for so long. If the detox tea contain stimulants, there may be elevation of heart rate and blood pressure along with a possibility of feeling on edge, jittery and anxious. Another troubling result of detox tea use is dehydration. The teas contain diuretics that make you lose a lot of water, which is why you might see the scale drop by 5 lb. or so for a few days. Detox teas can promote weight loss, but probably not much of the loss is actual fat loss. The fluid loss, or diuretic effect, of these products can be substantial.
Read also: Explore the pros and cons of fruit juice detoxes.
The Negative Impact of Advertising
The secondary issue of the constant advertising of these teas is the negative self-image it promotes. Social media, the main avenue for this particular product, has been known to contribute to negative body image as it is. Much of the debate surrounding diet trends discusses how the commercialized standard for physical beauty is toxic and harmful to those who may already feel insecure.
Unregulated Products and Consumer Safety
Consumers should always be careful when buying products on the internet-particularly from social media, and particularly products that you put into your body. Keep in mind that under the Federal Food, Drug and Cosmetics Act, the makers of dietary supplements like these teas do not need approval from the Food and Drug Administration before selling their products.
Why Detox Diets May Seem Effective (But Aren't)
It seems like everywhere I turn lately someone is talking about a detox diet. Some last a few days, some up to a few weeks or a month. It is confusing though, right? Popular media and all your friends and co-workers are talking about how detoxing is the answer to all your weight loss woes. Do people lose weight when they go on detox plans? Absolutely! By restricting calories pretty drastically anyone would lose.
Safe and Sustainable Alternatives to Detox Diets
- Avoid plans that eliminate most food groups - especially if for more than a few days. - Does the person selling you the product, or book or supplement, have a sound background in nutrition? Are they a licensed professional? I am all for getting a jump-start on eating healthy, but there is absolutely no scientific evidence that supports that detox treatments, kits or rituals have any effect on our body's ability to rid itself of waste products and so-called toxic chemicals. - Eat whole, organic foods as much as possible and make your own food. - Eat garlic and onions. - Fill up on flavonoids. - Boost fiber. - Eat green. - Consume probiotics. - Drink plenty of water. Water should be your primary beverage all throughout the day. Most physicians agree that the best way to lose weight remains maintaining a healthy diet, getting plenty of exercise, and staying hydrated.
The Role of Inflammation in Weight and Health
An anti-inflammatory diet is promoted as a remedy to battle inflammation in the body. A common belief is that “inflammation” is always bad. Although it produces unpleasant side effects, inflammation is actually a healthy response by our immune system. When a foreign invader enters the body such as bacteria, viruses, or allergens, or an injury occurs, our immune cells act quickly. We may sneeze or cough to rid the body of an offending agent. We may feel pain and swelling at the site of a cut or injury to signal us to be gentle with this delicate area. Blood flows in rapidly, which may produce warmth or redness. These are signs that our immune system is repairing damaged tissue or fighting invaders.
Read also: Are detox pills right for you?
When Inflammation Becomes Harmful
Inflammation becomes harmful when it is prolonged and begins to damage healthy cells, creating a pro-inflammatory state. Another problem is due to genetic deviants causing the body’s immune system to constantly attack cells. This sometimes occurs with autoimmune disorders like lupus, fibromyalgia, multiple sclerosis, rheumatoid arthritis, type 1 diabetes, and Crohn’s disease. Sometimes an unhealthy lifestyle from lack of exercise, high stress, and calorie-rich diets can trigger chronic low levels of inflammation throughout the entire body, termed metaflammation.
The Anti-Inflammatory Diet Approach
Anti-inflammatory diets may be promoted for these inflammatory conditions. They include several foods that are believed to interfere with the inflammatory process, though research on its exact mechanism is not conclusive. There is no single anti-inflammatory diet plan. Generally it emphasizes eating a wide variety of fruits and vegetables, unsaturated fats, minimally refined whole grains, tea, coffee, herbs, spices, and oily fish. An anti-inflammatory diet does not follow strict rules about calories or portion sizes. It suggests a variety of anti-inflammatory foods to eat daily, rather than focusing on eating one or two specific foods or nutrients. This ensures a greater variety of protective food components, some of which may work synergistically to boost immunity. These foods provide plant chemicals (phytochemicals), antioxidants, and fiber that prevent cellular stresses, inhibit inflammatory signals caused by the immune system, promote healthy gut microbiota, and slow down digestion to prevent surges in blood glucose.
Metaflammation and the Western Diet
Most available research focuses on foods and dietary patterns that are associated with metaflammation, which in turn helps to determine the components of an anti-inflammatory diet. Metaflammation is especially associated with Western-type dietary patterns high in processed meats, saturated fat, refined sugars, salt, and white flour while being low in fiber, nutrients, and phytochemicals. [1,4] These diets also tend to be calorie-dense with a high glycemic load, potentially leading to blood sugar surges, insulin resistance, and excess weight gain. Studies have shown that Western diets are associated with increased blood markers of inflammation, though the connection may be due to a string of events rather than one direct action. [1] For example, exposure to air pollution and chronic mental stress can lead to an excess of free radicals produced in the body, which then oxidize and damage other molecules. Atherosclerosis is one condition in which these free radicals oxidize LDL cholesterol particles. The actions of both oxidized LDL cholesterol and several types of immune cells form lesions and plaque in the heart arteries that can lead to ischemic heart disease (a type of heart disease caused by narrowed or partially blocked arteries).
The Connection Between Diet, Inflammation, and Disease
A major cause of low-level inflammation is the build-up of fatty acids in fat tissue (and other tissues) promoted by a high-fat or high-sugar diet. This may cause fat tissue to send signals to immune cells that produce inflammation in various areas, including organs like the pancreas. An inflamed pancreas can then lead to insulin resistance and diabetes. An anti-inflammatory diet contains foods rich in nutrients, fiber, and phytochemicals and limits foods found in a typical Western diet to help reduce oxidative stress and inflammation. There is also emerging research studying the effects of high-fiber plant-rich diets that support a greater diversity of beneficial gut microbes, which may prevent a condition called metabolic endotoxemia. This is a low-grade inflammation that occurs because of an increase in the number of endotoxins, which are believed to cause the inflammation associated with metabolic diseases like cardiovascular disease and type 2 diabetes.
Research Supporting Anti-Inflammatory Diets
A randomized trial of participants at risk for cardiovascular disease found that a Mediterranean diet with an emphasis on fresh fruits, vegetables, legumes, nuts, seafood, and olive oil significantly decreased several markers of inflammation compared with a low-fat diet. There are currently no standardized dietary guidelines for rheumatoid arthritis, an autoimmune disease that causes inflammation of joints and breakdown of bone and cartilage. A vegan diet, Mediterranean diet, and elimination diet (avoiding certain food allergens) have been shown in some studies to suppress pro-inflammatory cells and improve symptoms in patients with rheumatoid arthritis. [10] Patients tend to report worse symptoms when eating certain foods like red meat, alcohol, and soda, whereas fish and berries are reported to improve symptoms. [11]
Read also: Comprehensive Guide to Detox Salads
Specific Studies on Anti-Inflammatory Diets
The Anti-inflammatory Diet In Rheumatoid Arthritis randomized controlled crossover trial examined patients with rheumatoid arthritis who were assigned to either a diet with anti-inflammatory foods or a control diet for 10 weeks. [11] After a 4-month washout period, the participants switched diets. Vegetarian diets are based on large amounts of whole grains, fruits, vegetables, legumes, and nuts. A meta-analysis of 17 observational cross-sectional studies found that following a vegetarian diet (including vegan diets with no animal foods and lacto-ovo-vegetarian diets with eggs and dairy) for at least 2 years was associated with lower C-reactive protein levels, a pro-inflammatory marker, than in omnivores who had no dietary restrictions. The MIND diet, a hybrid of the DASH and Mediterranean diets, is an anti-inflammatory eating plan that includes whole grains, vegetables especially green leafy types, berries, olive oil, beans, nuts, fish and poultry, and limits fried/fast food, butter, cheese, sweets, and red meat. The MIND diet was found to significantly reduce the incidence of Alzheimer’s disease, a chronic pro-inflammatory condition, in a cohort of 923 older adults. Those who followed the diet the most closely showed a 53% reduced rate of the disease, but even those who followed the diet moderately had a 35% reduced rate.
Dietary Inflammatory Patterns and Disease Risk
Two different studies following three large cohorts (Nurses’ Health Study I and II and the Health Professionals Follow-up Study) rated the participants’ diets using a dietary inflammatory pattern score. [14,15] These scores were defined based on levels of several inflammatory markers in the body including C-reactive protein. Inflammatory foods included red, processed, and organ meats; refined carbohydrates; and sweetened beverages. Anti-inflammatory foods included green leafy and dark yellow vegetables, whole grains, fruit, tea, and coffee. Large cohort studies following men and women in the Health Professionals Follow-up Study and Nurses Health Studies found an increased risk of Crohn’s disease and colorectal cancer in persons who ate diets highest in inflammatory foods. [16,17] A validated score called the Empirical Dietary Inflammatory Pattern (EDIP) was created that measured markers of inflammation in the blood such as C-reactive protein and tumor necrosis factor in relation to eating certain foods. [18] A high EDIP score indicated a proinflammatory diet, which was associated with higher intakes of total calories, red meat, refined grains, and soda.
The Gut Microbiome and Inflammation
The research is still young, but rapidly growing evidence suggests a connection between our microbiome and various diseases and disorders. Abnormal levels of bacteria found in areas of the body where they should not be, termed dysbiosis, and increased intestinal permeability (sometimes referred to as “leaky gut”) that allows bacteria to travel or “leak” from the gut into the bloodstream have been observed in inflammatory conditions like rheumatoid arthritis, [19] Hashimoto thyroiditis, [20] celiac disease, [21,22] Crohn’s disease, [22] multiple sclerosis, [23] obesity, [24,25] and non-alcoholic fatty liver disease, [26] as well as major depression. [27]
Leaky Gut and Bacterial Translocation
The small and large intestines of the digestive tract are lined with a layer of epithelial cells that create a barrier of tight junctions, which prevents bacterial translocation. Bacterial translocation occurs when not only bacteria but viruses, toxins, and allergens in the gut escape into the bloodstream and the rest of the body. [22] If translocation occurs, inflammation or disease may develop. This intestinal barrier also regulates various immune functions by sending signals to immune cells. Beneficial bacteria naturally live in the gut, and any abnormal changes in the amount or type of these microbes (for example due to chronic stress or the use of medications like antibiotics or non-steroidal anti-inflammatory drugs) can change the intestinal barrier, lowering its immune defense system and increasing the risk of disease. The most common causes of leaky gut are drug abuse and food toxins (for example, gluten acting as a toxin in susceptible people with celiac disease).
Supporting Gut Health Through Diet
Certain nutrients, such as the amino acids glutamine and tryptophan, have been shown in clinical trials to decrease intestinal permeability by improving the tight junctions. [28] Fiber in the diet can improve the diversity of bacteria in the gut that increases production of short chain fatty acids and other beneficial metabolites, which in turn strengthens the intestinal barrier. Foods rich in prebiotics and probiotics, and probiotic supplements, are also being studied.
Implementing an Anti-Inflammatory Diet
The anti-inflammatory diet is flexible in that it does not include rigid meal plans. However, this requires people to plan their own meals and find recipes incorporating foods on the plan.