Food Fact Sheet

Detox Diets
Detox is a popular buzzword in
the health and beauty world.
The idea behind detoxing is
that from time to time we
need to clear the “toxic waste”
from our body in order to stay
healthy. In particular, we might
be tempted to detox after
over-indulging, for example at
Christmas.
Some of the claims made in relation to detox diets
include: rapid weight loss; improved digestion;
improved hair, nails and skin; improved energy levels;
boosted immune system; and banished cellulite.
Detox diets can last from around one day to around
one month and may involve:
• fasting for short periods of time
• consuming only fruits and vegetables
• cutting out wheat and dairy foods
• consuming a limited range of foods
• avoiding caffeine and alcohol
• detox solutions – a range of pills, lotions,
potions.
Exploding the myths
The whole idea of detox is nonsense. The body
is a well-developed system that has its own built-
in mechanisms to detoxify and remove waste and
toxins. Our body constantly filters out, breaks down
and excretes toxins and waste products like alcohol,
medications, products of digestion, dead cells,
chemicals from pollution and bacteria.
The body has numerous organs, such as the skin, gut,
liver and kidney, that continually ‘detoxify’ the body
from head to toe by responding to signals, in the form
of hormones, to remove any waste products.
There are no pills or specific drinks, patches or lotions
that can do a magic job. If you have over-indulged
on alcohol, for example, the liver works hard to break
down the alcohol into products it can remove.
Being well-hydrated is a sensible strategy, but drinking
too much water can be as dangerous as not drinking
enough. It sounds predicable, but for the vast majority
of people, a sensible diet and regular physical activity
really are the only ways to properly maintain and
maximise your health.
People often say they feel better when detoxing and
connect that feeling to what they are/are not eating.
However, not smoking, drinking less alcohol, getting
enough sleep, fresh air and exercise will also help you
feel healthier and more energised.
This is more likely to be the cause of feeling better
rather than lotions, potions or food exclusions.
The virtues of fruit and veg
Detox diets often promote the benefits of fruits and
vegetables. Of course fruits and vegetables are an
important part of a balanced diet and we should all eat
at least five portions a day.
They provide vitamins, minerals, antioxidants and
dietary fibre, but no single fruit or vegetable can
provide a ‘cure’ or ‘miracle’ - it’s the variety that counts.
Allergy to wheat and dairy?
Promoters of detox diets often claim that to ‘detoxify’
the body you need to exclude foods such as wheat
and dairy products. The reality is that these foods
provide us with important nutrients. It is unnecessary
and potentially harmful to simply cut them from the
diet especially if you are not replacing them with other
foods to replace the lost nutrients.
 www.bda.uk.com/foodfacts

Check the label on

Eatwell Guide
packaged foods Use the Eatwell Guide to help you get a balance of healthier and more sustainable food.
Each serving (150g) contains It shows how much of what you eat overall should come from each food group.
6-8
Fat Saturates Sugars Salt
Energy
Choos a day
3.0g 1.3g 34g 0.9g
y day
1046kJ
e wh
ever
250kcal
LOW LOW HIGH MED oleg
les rain
13% 4% 7% 38% 15%
getab Pota or h
ve toes igh Water, lower fat
of an adult’s reference intake
d , br er
Typical values (as sold) per 100g: 697kJ/ 167kcal an ead fib milk, sugar-free
uit , ri re
Choose foods lower of fr s
Raisins ce
,p
ve
rsi
drinks including
in fat, salt and sugars ty ble as
ta on tea and coffee
rie ge
ta a s
w all count.
va ve
Potatoes nd
ot Limit fruit juice

ith
d

a
of
and/or smoothies

les
he
ta
ns

rs
to a total of

sa
ui
rtio

ta
Fr
150ml a day.

dd
rch
po
Chopped

ed
t omatoe s

yc
t5

fat,
arb
leas
Whole

salt
ohy
grain Cous
Eat at

cereal Cous

drate

and
s

sugar
Frozen Bagels
peas Whole
wheat
pasta
Porridge
Rice
Lentils

Beans
lower
salt
and
L o w f at
s o f t ch e es e Spaghetti
s ugar
Tuna
n
Plain Leaince
Chick m
nuts peas Veg
O il
Semi
skimmed Soya Lower fatad
spre
Crisps milk drink Plain
Low fat
y o g hu r t

Sauce Be s
ans Oil & spreads
, tive
Ea puls rna
so t mor
es, fi alte
sh, e
Dairy
and
fat and Choose unsaturated oils
red urced e beans ggs, m
eat and other proteins wer tions and use in small amounts
and fish and se lo
proc per we pulses, 2 portions of sustainably Choo ugar op
s
esse
d mea
ek, one
of which is oily. Eat less lower
Eat less often and t
in small amounts
Per day 2000kcal 2500kcal = ALL FOOD + ALL DRINKS

Source: Public Health England in association with the Welsh government, Food Standards Scotland and the Food Standards Agency in Northern Ireland © Crown copyright 2016

If you think you have an allergy or intolerance to milk, at least five portions of vegetables and fruit a day;
wheat, or any other food then see your doctor for a small portions of wholegrain carbohydrates; lean meat,
proper diagnosis. They can refer you to a dietitian for fish and alternatives like beans and pulses; and low-fat
safe, evidence-based advice. dairy products. Keep to sensible alcohol and caffeine
limits too.
The facts about fasting If you are looking to lose weight then consider reducing
Fasting, or severely restricting what you eat, limits portion sizes, and don’t forget to be active every day.
intake of energy (calories) and important nutrients
needed for health and wellbeing. Summary
Rapid weight loss can occur, but this weight loss is Detox diets are a marketing myth rather than nutritional
largely water and glycogen (the body’s carbohydrate reality. They sound like a great concept and it would be
stores), rather than fat. You may feel tired and dizzy fabulous if they really delivered all that they promised!
and it’s likely you’ll have less energy while you are Unfortunately, many of the claims made by detox
following an extreme detox programme. diet promoters are exaggerated, not based on robust
Furthermore, if you are fasting, your body won’t have science and any benefit is short lived.
the necessary fuel available to carry out physical While they may encourage some positive habits like
activity and exercise – an important aspect of general eating more fruit and vegetables, it’s best to enjoy
wellbeing and healthy weight management. At the a healthy, varied diet and active lifestyle rather than
end of the programme, if you return to your old eating following a detox diet.
habits, you are likely to put back on any weight you
lost. Further information:
A balanced diet Food Fact Sheets on other topics
including Weight Loss, Allergy and
It does make sense to avoid excessive intakes of
Fad Diets are available at
caffeine, alcohol and high-fat, high-sugar foods and
www.bda.uk.com/foodfacts
eat some fresh foods, which a lot of the ‘detox diets’
suggest. However, if you want to maintain optimal Useful links:
health then the best approach is a balanced diet, with www.bdaweightwise.com

This Food Factsheet is a public service of The British Dietetic Association (BDA) intended for information only.
It is not a substitute for proper medical diagnosis or dietary advice given by a dietitian. If you need to see a
dietitian, visit your GP for a referral or: www.freelancedietitians.org for a private dietitian. To check your dietitian
is registered check www.hcpc-uk.org
This Food Fact Sheet and others are available to download free of charge at www.bda.uk.com/foodfacts
Written by Sian Porter, Dietitian.
The information sources used to develop this fact sheet are available at www.bda.uk.com/foodfacts
© BDA May 2016. Review date: May 2019.