The truth about detox diets: Science vs. Myth

Guest article by our nutrition expert Dr. Dorothea Portius

The first warm rays of sunshine tickle your skin, the birds chirp and everything starts to bloom - spring is here! Now is the perfect time for a fresh start. Just as we spruce up our apartments, clean out the basement and get rid of the winter dust, many people also want to give their bodies a freshen-up. Detox diets promise exactly that: to “cleanse” the body, rid it of toxins and provide it with new energyBut does it really work? Does our body actually need a special detox treatment, or is it just a clever marketing trick?

Is there a scientific definition of “detox diets”?

The term “detox” is not clearly defined in medicine. While “detoxification” in clinical medicine describes the treatment of drug or alcohol addiction, the term is often used in a non-specific way in the wellness and nutrition sector. Many detox programs claim to remove environmental toxins, heavy metals or metabolic waste from the body – but usually without clear information about which substances are involved and by which mechanisms they are to be eliminatedThere is also a lack of clinical evidence for most detox claims.

Detoxification - a physiological body process

Our body has highly developed detoxification systems that work around the clock. The most important organs for detoxification are:

• liver: Converts fat-soluble toxins into water-soluble substances so they can be excreted via urine or bile.
• kidneys: Filter water-soluble waste products from the blood and excrete them in the urine.
• Colon: Through fiber and commensal intestinal bacteria of our microbiome Pollutants are bound and eliminated via the stool.
• lung: Removes volatile substances such as carbon dioxide.
• skin: Small amounts of heavy metals and other substances can be removed through sweat.

The body’s own detoxification occurs in two main phases:

1. Phase I reactions: Enzymes (e.g. cytochrome P450 system) chemically alter toxic substances so that they can be further processed.
2. Phase II reactions: These substances are coupled with other molecules (e.g. glutathione, sulfates or amino acids) to make them water-soluble and excrete them.

Detox diets in the fact check: hype or real help?

Despite the popularity of detox diets, there are little scientific evidence for their effectivenessThere is little research to show that commercial detox diets actually increase detoxification.

1. Elimination of environmental toxins

A few studies suggest that certain foods such as coriander, chlorella or citrus pectins may have a detoxifying effect. However, these effects have been observed mainly in animal studies, not in human clinical trials.

2ndDetoxification through fasting?

Many detox programs sometimes involve greatly reduced calorie intake, fasting programs or the elimination of certain food groups, which can lead to nutrient deficiencies. Paradoxically, this can inhibit the body's own detoxification, as important micronutrients for phase II detoxification are missing (eg vitamin B12, folic acid and certain amino acids). In addition, harmful substances stored during the breakdown of body fat can enter the bloodstream and increase the strain on the body in the short term.

3. Detox diets and weight loss

Many people resort to detox treatments in the hope of losing weight quickly. In fact, there can be a visible weight loss in the short term – but this effect is based mostly due to the loss of water and stored carbohydrates, not body fatSince carbohydrates bind water in the form of glycogen, their removal initially leads to dehydration of the body. However, as soon as normal nutrition is resumed, the stores fill up again and weight increases again.

In the long term, restrictive detox diets are even problematic: They can promote cravings and often lead to later weight gainSustainable weight loss is therefore more successful with a balanced, nutrient-rich diet than with short-term detox treatments.

Risks of Detox Diets

• nutrient deficiencies: Lack of proteins, vitamins and minerals can disrupt metabolic processes.
• electrolyte imbalances: Excessive water intake or the use of laxatives can lead to sodium or potassium imbalances.
• muscle atrophy: A very low calorie intake initially leads to the loss of muscle mass.
• Increased pollution: When fatty tissue is broken down, stored environmental toxins can enter the bloodstream.

How can you support natural detoxification?

Instead of relying on questionable detox cures, a healthy diet and a sustainable lifestyle can optimally support the body's natural detoxification mechanisms:

1. Drink plenty of water

• The kidneys filter around 200 liters of fluid every day, of which about 1.5–2 liters are excreted as urine.
• Inadequate fluid intake can impair kidney function and slow the excretion of harmful substances.
• Recommended: Drink at least 1.5 to 2 liters of water per day – more during exercise or in hot weather.
• Tip: Herbal teas and diluted lemon or ginger water also support hydration.

2. Fiber for healthy digestion

• Dietary fiber binds toxins in the intestine and promotes their excretion via the stool.
• A diet rich in fiber also supports the intestinal flora, which plays an important role in detoxification.
• Recommended: 30-40 g of fiber daily from whole grains, vegetables, legumes, nuts and seeds.
• Tip: Start the day with a portion of oatmeal with flax seeds and enrich your salad with some chickpeas for lunch.

3. Sufficient proteins to support the detoxification process

Proteins play a central role in the body's own detoxification process. Certain protein building blocks (amino acids) are particularly sulfur-containing amino acids such as methionine and cysteine ​​are essential for the synthesis of glutathione, one of the body's most important antioxidants and detoxification factors. They also play a role in proteostasis - one molecular hallmarks of aging.

What is crucial is not only the quantity but also the quality of the proteins consumed. Proteins of high biological value contain all essential amino acids in optimal ratio and thus promote efficient detoxification.

• High-quality protein sources:
  • Animal: Eggs, fish, lean meat (e.g. chicken, beef fillet), dairy products (e.g. low-fat curd, feta).
  • Vegetable: Quinoa, soy products (e.g. tofu, tempeh), lupine and combinations of grains and legumes (e.g. beans with rice, chickpeas with sesame (hummus)) to ensure a complete supply of amino acids.
• Recommended intake: Depending on the activity level, a daily protein intake of 0.8–1.2 g per kg of body weight is recommended. Athletes or people with increased metabolic stress may have a higher requirement.
• Tip: Make sure that every meal includes a high-quality protein source. Add some nuts and yogurt to your oatmeal breakfast, or add chickpeas to a salad and a whole grain bread and hummus, feta or chicken strips.

4. Antioxidant-rich foods to support liver function

• Antioxidants are essential to neutralize free radicals that are produced during detoxification.
• Important antioxidants are vitamin C, vitamin E, selenium and secondary plant substances (e.g. phenolic acids, glucosinolates, carotenoids).
• Recommended: Lots of colorful fruits and vegetables (berries, peppers, spinach), as well as herbs such as turmeric and ginger.
• Tip: Your plate should never look colorless, half of it should be filled with seasonal and preferably regional fruit and vegetables. How about apple and berries in porridge or carrots, tomatoes or radishes in salad?

5. Exercise boosts your metabolism

• Exercise improves blood circulation and supports the liver and kidneys in filtering toxins.
• Small amounts of heavy metals such as arsenic and cadmium are excreted through sweating.
• Recommended: At least 150 minutes of moderate exercise per week (e.g. walking, cycling, yoga) and/or 75 minutes of vigorous exercise (e.g. jogging, weight training).
• Tip: No time for sport? How about walking a few stops instead of taking the bus or train?

6thAvoid heavy metal contamination

• Heavy metals such as mercury and lead can accumulate in the body and overload the detoxification systems.
• Plastic packaging often contains plasticizers such as bisphenol A (BPA), which can have hormonal effects.
• Recommended:
  • Choose fish with low mercury levels (e.g. salmon, trout, herring instead of tuna).
  • Use glass instead of plastic for food storage.
  • Prefer organic food to minimize pesticide residues.
• Tip: When buying fruit and vegetables in the supermarket, choose unpackaged fruit and vegetables. This not only reduces plastic waste, but also allows you to buy exactly the amount you actually need - thus avoiding food waste.

Conclusion - Detox diets

Detox diets are not scientifically based and are often more marketing than medicine. The body has effective detoxification mechanisms that can be optimally supported by a healthy diet and lifestyleIf you want to stay healthy in the long term, you should focus on sustainable nutritional strategies – and not on short-term detox trends.