Is detox necessary?
Detoxification diets are popular, but there is little evidence that they eliminate toxins from your body.
PETALING JAYA: “Detoxification” is a buzzword in the dietary world, but few associate it with bodily processes that naturally eliminate waste every day.
Detox usually brings to mind juice diets and special teas, but in fact, our bodies have built-in functions for removing toxins.
“Detoxification simply implies the removal of toxins so that the body’s health can be maintained or restored,” said nutritionist Dr Tan Sue Yee.
“Is detoxification necessary? Yes, absolutely. That is why the body has been built in with a complex and effective system to do so on a daily basis,” she said, listing the liver, kidneys, gastrointestinal system, skin and lungs as vital organs in eliminating toxic substances from our bodies.
She said it is not necessary for people to resort to special diets or equipment for the detoxification process to take place “more efficiently”.
“Because of the vagueness of the definition of ‘toxins’, it can mean anything to the general public. Commercial detox products, special diets or equipment that claim to help or support the body’s detoxification process often never specify exactly what ‘toxin’ they claim to remove,” she said.
She said one of the most common detox practices that people undertake is juice fasting – replacing all meals with just fruits and vegetable juices.
“There are also several detox plans that involve the consumption of only purified or distilled water, lemon juice, plant-based syrup, salt and laxatives in the form of herbal tea.
“Some detox programmes may even include the consumption of certain supplements which supposedly enhance the detoxification process,” she added.
Depending on which detox regime one adheres to, the duration can range from as short as two to three days or up to three weeks.
She added that some detox programmes could also involve fasting or special detoxification equipment.
However, Dr Tan said, if you are healthy, it is not necessary to seek extra “help” to enhance your body’s detoxification process.
“If you do have a condition which requires a detoxification programme, this should be discussed, prescribed, initiated and monitored by a qualified health professional,” she advised.
“If you’re not familiar with fasting, going on it all of a sudden may render more harm than good.
“I would advise people to do so under the supervision of a qualified and experienced professional.
“Similarly, hygiene is important for those who use detox equipment. Such equipment should be monitored and used by trained personnel.”
Dr Tan said any detoxification dietary plan that involves very drastic dietary change should be scrutinised.
She also warned people against trying out detoxification programmes that do not encourage wholesome and balanced nutrition.
“If a detox plan involves only several food items or ingredients that are not wholesome to support the function of the body, then it is a no-no.
“As such, detox diets may bring more harm than their purported benefits. A person may run the risk of having energy and nutrient deficiencies because diets like these are very low in calories and void of important nutrients,” she said.
However, before you jump the gun and cast a suspicious eye on all detoxification diets, there are certain detox plans that could bring health benefits.
“It is good if the detox plan entails the consumption of whole grain foods, lots of fruits and vegetables, inclusion of good quality protein-based foods, drinking a sufficient amount of water and minimising or avoiding processed foods.
“Such diet plans are already the basis of healthy eating, which supports the natural state and process of our body’s detoxification,” she said.
However, she urged that if anyone is in doubt of a particular detox plan’s effectiveness, a qualified health professional should be consulted.
“Moreover, a diet plan which works on your friend may not be suitable for you,” she advised.
She said that when choosing which detoxification dietary plan to adhere to, sustainability is key.
“If a diet plan for detoxification involves sound nutrition and balanced intake of nutritionally rich foods, it can basically go on for the rest of your life.
“However, if one chooses to go on a detox plan which is very restricted and imbalanced, then it is neither advisable nor sustainable to adopt for too long.
“Most people, if they do go on a juice fasting or a restrictive detox diet, usually maintain this kind of diet plan for two to three days,” she said, adding that the detox process can be simple, sustainable and affordable.
“Consuming foods rich in fibre would support the gastrointestinal system and drinking sufficient amounts of water would help the kidneys, while avoiding abuse of alcohol would help one’s liver.
“Avoiding smoking would help support the lungs, while exercising would help support one’s skin. Such practices give long-term benefits to our health.”
She said that supporting one’s natural detoxification process does not just involve the food one eats.
“If a plan incorporates exercise in it, it is even better because physical activity promotes sweating, which is another channel for detoxification.
“A person’s lifestyle choices affects the body’s detoxification ability such as their smoking habits, alcohol drinking habits, stress levels and state of mental health,” she added.