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Detox Diets Helpful Boost or Harmful Drain? by Roberta Greenwood

Sometimes it’s just a general feeling of malaise. Perhaps it’s low energy, a nagging pain or allergy, or maybe just a feeling that everything’s not quite right. Visits to doctors, lab work, X-rays all come back in the normal range but still, you don’t feel quite right. What can you do if the conventional approach to health care leaves you with unanswered concerns? For many women, detox diets offer a solution that they believe leaves them feeling good, from the inside out.

According to Cathy Wong, ND, CNS, (licensed naturopathic doctor and certified nutrition specialist) and author of the book, The Inside Out Diet, detox (short for detoxification) is the body's natural, ongoing process of neutralizing or eliminating toxins from the body. She writes that toxins (anything that can potentially harm body tissue) are transformed chemically to less harmful compounds and excreted via stools or urine.

Many of the toxins present in the body are by-products of normal functions of certain organs — such as the ammonia produced during the breakdown of protein. Others, like caffeine, alcohol, sugar, pesticides, hormones and antibiotics, even chemicals in the air, are introduced through normal daily activities, the air we breathe and the food we eat. These toxins, when not removed, are thought to be stored in fat deposits and become what Wong describes as a “body burden.” As overtaxed organs (primarily the lungs, skin, kidneys and liver) fail to remove the toxins, symptoms such as headaches, fatigue, joint or muscle pain, allergies, and poor immune functions can occur.

Jill Fresonke, ND, sees clients at the Island Wellness Center on Bainbridge Island and believes that detox diets can assist women who want to improve their overall nutrition plan and eliminate food sensitivities. “I try to cater to my patients’ specific needs. Generally, I find that patients are most successful if they feel they have plenty of food choices available and aren’t hungry during the diet,” she states. “Just about anyone can benefit — detox diets 'rest' the digestive system — allowing it to rejuvenate and repair by removing common food sensitivities, which most people don't realize they have until they remove the food from their diet for several weeks.” Fresonke goes on to say that the diets range from a few days to several weeks; she typically recommends a three-week diet.

What do detox diets do?

Simply put, detox diets claim to alleviate many chronic conditions by assisting the body in eliminating toxins from the system. While it’s true that the body has a unique and effective filtration process, many health practitioners, especially naturopathic healers, believe that the body benefits from the occasional boost a detox diet can provide.

These short-term diets range from the introduction of organic foods and herbal supplements to the elimination of certain food groups and specialized diets to juice fasts, colonic irrigations, and enemas. Although none of the experts consulted for this article recommended enemas and the like, several clinics throughout the Pacific Northwest advertise ‘cleansing specials,’ some of which are tied to the changing seasons. All the practitioners basically support the same premise: Our bodies benefit from a process that promotes healing by eliminating toxins and the stress they cause the system.

In general, detox diets do the following:

• Introduce or increase the use of organic foods to minimize the ingestion of chemicals
• Use high fiber foods, water and juices to increase elimination processes
• Emphasize high nutritional-value foods, often using supplements

Judy Simon MS, RD, CD, CHES, sees clients as a dietitian at the UW Medical Center and at her nutritional guidance clinic, Mind/Body Nutrition. She treats a number of women who are interested in improving their overall health — and they often question her about the detox process. “We’re exposed to both external and internal toxins. Our gastrointestinal tract and liver are the major sites of detoxification and researchers are finding out that there is variation in these detoxification systems based on our genetics,” she explains. “If we limit exposure to toxins in our environment to decrease the load our body must process, it would seem logical that with a healthy diet one can support our natural detoxification processes.”

Fresonke agrees, although she cautions clients that things could get worse before they see an improvement. “Things usually get worse initially,” she explains. “Especially for caffeine lovers! In the first week, expect withdrawal symptoms — headaches, bowel changes, gas and bloating, fatigue, skin breakouts, etc. After the first week, most people report increased energy and improved digestion.” Women who have tried detox diets report weight loss, improved sleep, clearer skin, less headaches/migraines, decreased joint pain, decreased allergy symptoms and basic improvements in inflammatory conditions.

What does a detox diet look like?

Most detox diets consist of an introductory restriction phase; certain foods are highly restricted or eliminated all together. Caffeine, sugar and simple carbohydrates are often targeted, as well as red meat and other non-plant based proteins. Alcohol and certain over-the-counter medications are often restricted and green tea, fresh juices and large amounts of water are introduced. Fresonke offers that detox diets have a shorter duration than most traditional diets, with limited food options. “Certainly fiber, water and organic foods are important for health,” she adds. “I often recommend a three-week detox just to get people going in the right direction with what they're eating and to establish healthy eating habits.”

Simon recommends that clients improve the function of their digestive system by balancing their “gut flora” through the introduction of prebiotics (soluble fibers and other non-digestible food ingredients that help stimulate the growth of good bacteria) and probiotics (dietary supplements that contain beneficial bacteria or yeasts). Antioxidants are also important and can be easily obtained by eating a variety of fruits, vegetables, nuts and grains. Antioxidants can also destroy free radicals, which are unstable compounds that can lead to cancer, cataracts, macular degeneration, and atherosclerosis. “When I work with a client interested in improving their health, I encourage them to consume a whole-foods, plant-based diet,” Simon states. She recommends 5-7 servings of cruciferous vegetables; small, frequent meals and lots of water (6-9 glasses a day). Additionally, healthy fats (found in salmon, nuts, flax and olive oils), high quality protein, and pesticide-free fresh produce can go a long way to detoxify your body.

Some detoxification plans include fasting and the use of supplements or cleansers. Both Fresonke and Simon join the American Dietetic Association (ADA) and most medical advisors in suggesting that these practices be avoided. “I would be concerned that an inadequate intake of energy and nutrients could potentially increase, not decrease toxic effects,” Simon explains. “There are also the concerns about dehydration and electrolyte imbalances on these plans. If one chooses to fast, I would recommend weaning off caffeine prior to the fast to limit withdrawal symptoms, add psyllium fiber for bowel function, and use medical supervision if fasting more than two days.”

Is a detox diet for you?

So, how do you decide if a detox diet is the correct health strategy for you? It’s important to do your homework before considering a detox plan: Type in “detox diets” using any search engine and you’ll find an astonishing response — hundreds of Web sites promoting everything from “master cleansers” to exotic spa locations that will pamper clients while fueling them with organic juices and herbs. The ADA cautions consumers to be wary of any fad diets that are ultimately unsustainable — and some detox diets can cause harm if patients are already in a vulnerable health condition. “These diets can give people a sense of false security, a feeling that they’ve been protective of their health,” explains Dawn Jackson-Blatner, an ADA spokesperson.

Many of the symptoms that detox diets target — fatigue, muscle pain, poor sleep — can be signs of a serious illness. Pregnant or nursing women, children, and patients with thyroid, kidney, autoimmune disease, genetic diseases or terminal illness shouldn’t attempt to use detox diets, cautions Wong. It’s important to see your medical provider first, have a thorough assessment and follow the diet’s specific guidelines.

Peter Pressman, MD, an internal medicine specialist at Cedars-Sinai Medical Center in Los Angeles, warns that the science behind detox diets is flawed; there’s no data to support that the bodily systems in place need any additional help in ridding the body of toxins. "There's something to be gained from avoiding large quantities of alcohol, smoke, junk food, or anything to excess," Pressman says. "Moderation is best, but these regimens are anything but moderate." Fresonke counters that when used appropriately, detox diets can enable an over-burdened system to rest — and that rest can bring back a sense of renewed energy and wellness.

Roberta Greenwood is a frequent contributor to Seattle Woman.

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