Which Is Better: Detox or Cleanse?

Cleanses and detoxes have a common focus on removing toxins from the body that are taken in daily. Detoxes and cleanses may seem like a quick solution, but a better way to control weight is with healthy eating habits.

The terms cleanse and detox are buzzwords that have become very popular. Associated fads may involve fasting from your favorite foods or drinking weird concoctions. The words are used interchangeably, but they are not strictly synonymous. 

Cleanses and detoxes have a common focus on removing toxins from the body that are taken in daily.  They come from outside sources that are in our air, water, food, cosmetics, and cleaning supplies. They are in our place of work and our homes. There are many detoxification regimens, diets, and therapies called cleanses and detoxes that claim to remove these toxins from the body and promote health or weight loss. 

Are detoxes and cleanses safe, though?

Detoxing is a strict and comprehensive body regimen. The target for detoxification plans is to help with weight loss, eliminate toxins, and support overall better health. 

The theory is that the elimination of solid food or specific food types will help the body get rid of toxins. A detox allegedly gives your digestive system rest, which allows it to heal and eventually absorb nutrients better.

With a detox, solid foods are often replaced with drinks like maple syrup, lemon, and cayenne pepper concoctions. It also may include freshly squeezed vegetables, fruit juices, or green tea. A detox can last from a day to a month.

Cleansing is focused on a daily detoxification process. Every part of the body constantly detoxifies, but cleanses specifically focus on digestive health. Cleansing usually is not as restrictive as detoxing.

Some fasting programs are promoted with claims of detoxification. This includes both periodic and intermittent fasting. Such cleansing programs are being researched for disease prevention, improved aging, health promotion, and weight loss. There is, to date, no firm conclusion about their effect on health.

Detox programs involve one or many processes that may include:

• Fasting
• Eating only certain foods
• Drinking only juices/teas
• Herbal use
• Colon cleansing with laxatives, enemas, or colon hydrotherapy
• Dietary supplements or commercial products
• Sauna use
• Reducing environmental exposures

This attempted toxin removal has reported but unproven benefits including:

• Weight loss
• Constipation relief
• Improved energy
• Fewer muscle aches, fatigue, headaches 

You can identify food sensitivities by removing certain foods for numerous days, then slowly reintroducing trigger foods post-detox. You can also benefit from increasing your intake of minerals and vitamins from naturally juiced fruits and vegetables or drink supplements.

Many do not know that our bodies naturally detoxify on their own. Organs like the liver, kidney, and skin break down toxins and eliminate them through bowel movements, urination, and sweat. Introducing detoxes and cleanses could disrupt bodily processes. Disadvantages of these treatments include:

• Experiencing gastrointestinal illness and recurrent bowel movements
• Low protein concentration in detox diets
• Depleted energy, disturbed metabolic rates, and altered glucose levels

A 2015 study review found that no significant research supported using detox diets for eliminating toxins and weight management. A follow-up 2017 review stated that juicing and detoxing can initially cause weight loss because of low caloric intake, but weight goes back up once a normal diet returns. 

There are no studies on the long-term effects of detoxification programs.

The U.S. Food and Drug Administration (FDA) and Federal Trade Commission (FTC) have legally pursued actions against several businesses that sell cleansing/detox products because:

• They were marketed with untrue claims that could potentially cause serious disease.
• They contained potentially harmful and illegal ingredients.
• Medical devices were being used for colon cleansing despite not being approved for the marketed use. 

Some detox juices are made with oxalate, which occurs naturally in foods like beets and spinach. If large amounts of high-oxalate juice are drunk, though, they can increase the risk of kidney problems. Drinking large amounts of herbal tea and water and not eating nutritional foods for days can similarly lead to hazardous electrolyte imbalances. 

A fast or cleanse can help to lose weight, but it is difficult to keep up over time. A fast or cleanse can initiate initial weight loss. Anytime certain foods are taken out of a diet, you will likely lose weight initially. After the cleanse has stopped, though, you can gain the weight back. Detox diets are not viable for long periods.

The body is good at cleansing itself. Toxins can be taken in through food, air, and the skin, but normally, the body removes them by itself. Most people don’t need additional cleansing. The kidneys do well at removing harmful products. The liver and the colon perform similar functions. If you want to cleanse, speak to a medical professional first.

It is more practical to maintain weight loss through exercise and diet. Fasts and cleanses may seem like a quick solution, but a better way to control weight is with healthy eating habits. Ways to build a healthy diet include:

• Avoiding high-calorie, low-nutrient foods, including snacks
• Filling two-thirds of your plate with plant-based foods like whole grains and vegetables.
• Try to decrease sweetened beverages in your diet. Drinking more water during the day does not add calories, and it replenishes the body. 

Partaking in a cleanse or fast may make physical activity more difficult. Maintaining a good weight and reducing the risk of illness are closely tied to exercise. If you are cleansing or fasting, it is possible you may not be getting the energy and calories needed to exercise as usual. 

If you are participating in a juice cleanse and drinking calories, make sure you are drinking nutritional juices. You must obtain enough fiber, carbohydrates, electrolytes, and proteins. Talk to a medical professional to see if your current diet is safe for you.