Detox diets promise to flush out toxins and deliver quick weight loss, but the research does not back those promises. Only a small number of low-quality studies have tested detox programs in people, no randomized controlled trials have tested commercial detox diets, and any weight lost on a juice or cleanse plan tends to return once normal eating resumes. Your liver and kidneys already remove waste from the body every day.
Key Takeaways
- "Detox" and "cleanse" programs range from fasting and juice-only plans to supplements, herbs, colon cleansing and saunas.
- A 2015 critical review found very little clinical evidence for detox diets and no randomized controlled trials of commercial detox diets in humans.
- Juice and detox diets cause initial weight loss because calorie intake is very low, but they tend to lead to weight gain once a normal diet resumes.
- Healthy kidneys filter about half a cup of blood every minute to remove wastes, and the liver helps the body remove poisons.
- Risks include dehydration from laxatives, dangerous electrolyte imbalances during water-and-tea fasts, and illness from unpasteurized juices.
- Talk to your healthcare provider before any cleanse, especially if you take medicines or have a chronic health condition.
Evidence grade: Emerging. Human research on detox programs consists of a few small studies with design problems, there are no randomized controlled trials of commercial detox diets, and no studies have examined long-term effects.
What Are Detox Diets?
The National Center for Complementary and Integrative Health (NCCIH) describes "detoxification" programs as diets, regimens and therapies promoted to remove toxins from the body, help with weight loss or promote health. They may involve:
- Fasting
- Drinking only juices or similar beverages
- Eating only certain foods
- Using dietary supplements, herbs or other commercial products
- Cleansing the colon with enemas, laxatives or colon hydrotherapy
- Reducing environmental exposures or using a sauna
This is different from medical detoxification. Chelation therapy, for example, is a clinical procedure that doctors use to remove toxic metals in specific serious cases. Commercial detox diets make far broader claims with far less evidence.
For a look at how celebrity-driven eating trends compare with the evidence, see our article on celebrity fad diets.
Common Detox Diet Myths and What the Evidence Says
| Myth | What the evidence says |
|---|---|
| Detox diets pull toxins out of your body | A 2015 review found no compelling research that detox diets eliminate toxins; the few studies claiming this had flawed methods and small samples |
| A cleanse is a good way to lose weight | Early weight loss comes from very low calorie intake, and weight tends to return once normal eating resumes |
| Your body needs help to detoxify | Healthy kidneys and liver continuously remove wastes and harmful substances |
| Certain "detox foods" cleanse your organs | Preliminary evidence for a few foods, such as coriander and nori, comes mostly from animal studies |
| Natural cleanses are always safe | The FDA and FTC have acted against detox products with hidden ingredients and false claims; some regimens carry real risks |
| The benefits last | There have been no studies on the long-term effects of detox programs |
What Detox Studies Actually Show
The most-cited scientific review on the topic, published in the Journal of Human Nutrition and Dietetics in 2015 by Klein and Kiat, set out to answer whether detox diets are necessary, what they involve, whether they work and whether they are dangerous. Its conclusions were blunt:
- Despite a booming detox industry, there is very little clinical evidence to support these diets.
- A handful of clinical studies reported that commercial detox diets enhanced liver detoxification or removed persistent organic pollutants from the body, but those studies had flawed methods and small sample sizes.
- Preliminary evidence suggests some foods, such as coriander, nori and olestra, have detoxification properties, but most of that research was done in animals.
- The authors found no randomized controlled trials of commercial detox diets in humans.
NCCIH's 2025 summary reaches a similar conclusion. Some small studies of detox programs reported changes in weight, body fat, insulin resistance or blood pressure, but they were of low quality, with design problems, few participants or no peer review. None looked at long-term effects.
Why the Weight Comes Back
Many people try a cleanse to lose weight quickly, and the scale often does move at first. A 2017 review of popular weight-loss strategies explains why: juicing and detox diets lead to extremely low calorie intake for short periods, but they tend to lead to weight gain once a normal diet resumes.
NCCIH adds that diets that severely restrict calories or food types usually do not lead to lasting weight loss and may not provide all the nutrients you need. In other words, the early drop reflects eating very little, not the removal of toxins, and it does not build habits that last. Our article on the truth about faddy diets looks at the same pattern across other quick-fix plans.
How Your Body Handles Waste on Its Own
The human body has its own continuous waste-removal systems:
- Kidneys. Healthy kidneys filter about half a cup of blood every minute, removing wastes and extra water to make urine. They also remove acid produced by the body's cells and keep water, salts and minerals in balance.
- Liver. The liver, the largest organ inside the body, helps digest food, store energy and remove poisons.
These organs work all the time, not only during a cleanse.
What to Do Instead of a Detox Diet
If a detox plan appeals to you because you want to feel better or reset your eating, these steps have much stronger support:
- Build meals around whole, minimally processed foods. Vegetables, fruits, whole grains, legumes and lean proteins supply the nutrients that very restrictive cleanses can miss.
- Cut back on added sugar. If sugary drinks and snacks are what you are trying to "detox" from, see the truth about sugar for practical swaps.
- Be wary of cutting whole food groups. Some cleanse plans restrict eating to only certain foods. If you are thinking about dropping gluten, read is gluten-free right for you before you do.
- Move regularly. The U.S. Physical Activity Guidelines advise adults to get at least 150 to 300 minutes of moderate-intensity aerobic activity, such as brisk walking, each week, plus muscle-strengthening activity at least two days a week.
- Sleep enough. The National Heart, Lung, and Blood Institute notes that experts recommend 7 to 9 hours of sleep a night for adults.
Safety and Interactions
NCCIH warns that some detoxification or cleansing programs can be unsafe and falsely advertised. Specific risks include:
- Hidden ingredients and false claims. The FDA and FTC have taken action against companies selling detox products that contained hidden ingredients, were marketed with false claims to treat serious diseases, or used colon-cleansing devices for unapproved purposes.
- Colon cleansing. Colon cleansing procedures can have side effects, some of them serious. Harmful effects are more likely in people with a history of gastrointestinal disease, colon surgery, severe hemorrhoids, kidney disease or heart disease.
- Laxatives. Laxatives in detox programs can cause diarrhea, and acute diarrhea can lead to dehydration and poor absorption of nutrients.
- Water-and-tea fasts. Drinking large amounts of water and herbal tea while eating no food for days could lead to dangerous electrolyte imbalances. Fasting can also cause headaches, fainting, weakness and dehydration.
- Unpasteurized juices. Juices that have not been pasteurized or otherwise treated to kill bacteria can make people sick, with more serious illness in children, older adults and people with weakened immune systems.
- High-oxalate juices. Juices made from leafy greens and beets are high in oxalate, and people prone to kidney stones should limit high-oxalate foods.
- Blood sugar management. People who manage their blood sugar with diet or medicines should follow the eating plan from their health care team and check with them before major changes in eating habits.
If you take prescription medicines, ask your doctor or pharmacist before fasting, using laxatives or taking detox supplements or herbal products. NCCIH encourages people to talk with their health care providers about any detox or cleanse so they can make shared, well-informed decisions.
Frequently Asked Questions
Are detox diets effective for weight loss?
Not for lasting weight loss. Detox and juice diets cause early weight loss because they supply very few calories, but a 2017 review found they tend to lead to weight gain once a normal diet resumes. NCCIH notes that severely restrictive diets usually do not produce lasting results.
What are the potential health risks of detox diets?
Risks depend on the program. They include dehydration from laxative-induced diarrhea, dangerous electrolyte imbalances during water-and-tea fasts, illness from unpasteurized juices, kidney-stone concerns with high-oxalate juices, side effects from colon cleansing, and missing nutrients during very restrictive plans.
Do detox diets have any long-term benefits?
There is no evidence that they do. NCCIH reports that no studies have looked at the long-term effects of detoxification programs, and a 2015 review found no randomized controlled trials of commercial detox diets in humans.
Do you need a detox diet if you eat a balanced diet and exercise?
No. Your kidneys and liver remove wastes continuously. A varied diet built on whole foods, regular physical activity and enough sleep support overall health without the risks of restrictive cleanses.
What are some practical healthy habits to try instead?
Keep regular meal times built around whole foods, limit added sugar, aim for 150 to 300 minutes of moderate activity a week plus two days of muscle-strengthening exercise, and get 7 to 9 hours of sleep a night. Make one change at a time so it sticks.
Sources
- National Center for Complementary and Integrative Health. "Detoxes" and "Cleanses": What You Need To Know. NIH. 2025.
- Klein AV, Kiat H. Detox diets for toxin elimination and weight management: a critical review of the evidence. J Hum Nutr Diet. 2015.
- Obert J, Pearlman M, Obert L, Chapin S. Popular Weight Loss Strategies: a Review of Four Weight Loss Techniques. Curr Gastroenterol Rep. 2017.
- National Institute of Diabetes and Digestive and Kidney Diseases. Your Kidneys and How They Work. NIH.
- MedlinePlus. Liver Diseases. National Library of Medicine.
- Office of Disease Prevention and Health Promotion. Top 10 Things to Know About the Second Edition of the Physical Activity Guidelines for Americans. U.S. Department of Health and Human Services.
- National Heart, Lung, and Blood Institute. How Sleep Works: How Much Sleep Is Enough? NIH.
Disclosure: OPA Nutrition sells supplements, including products mentioned in this article. This content is for education only and is not medical advice. Statements about dietary supplements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease. Talk to your healthcare provider before using any supplement, especially if you take medication or have a medical condition.
Written and reviewed by Michael Gonzales, Founder, OPA Nutrition · Last reviewed: · How OPA researches and writes
