The word "Detox," as an abbreviation for detoxification, has been mistakenly associated with all actions aimed at eliminating toxins present in the body. This term has become increasingly popular in the fields of food and nutrition, but how much truth is there to this concept?
The human body has powerful organs that act as major purifiers for the different substances that enter our system; these are the liver and the kidneys, each with specific functions when it comes to purifying various compounds. However, they coincide in seeking to make the most of what is useful for the body and subsequently eliminating what is useless. Only thanks to the purifying management of both organs is it possible for everything we eat and drink not to turn against the body, since at the end of digestion, absorption, and nutrient metabolism, there will always be waste substances that, if allowed to accumulate, could be risky to health.
While it is true that the excessive consumption of compounds such as sodium, saturated fats, cholesterol, simple sugars, alcohol, and medications over a prolonged period can cause some health deterioration in the long term, it is not entirely true that these intoxicate the body as such, so the word "Detox" may not be the most appropriate. However, it is important to understand that the consumption of these substances should be moderated as much as possible, with the exception of medications, which should only be administered in the doses and frequencies recommended by a doctor.
The famous Detox diets are nothing more than excessively extreme and restrictive diets based on the temporary elimination of food groups such as dairy, meat, fats, and sometimes even any cooked food, regardless of the method. In these, the consumption of a large number of foods is demonized, reducing intake to an almost exclusive consumption of fresh fruits and vegetables, either whole or as juices, with the promise of "detoxifying" the body without it actually being intoxicated. These types of diets are usually recommended indiscriminately, promising to detoxify the body and promote rapid weight loss, which in both cases is a poor recommendation that will rarely lead to achieving these goals and could instead cause specific nutritional deficiencies.
Before embarking on one of the famous Detox diets, it would be important to understand that both the accumulation of unhealthy substances in the body and their consequent health repercussions, as well as excess weight, are conditions that occur over time after the sum of several bad habits. They do not happen abruptly from one day to the next, nor for a single reason, so they require a multifactorial and multidisciplinary approach that combines different strategies, including permanent changes to dietary habits.
Ideally, the misnamed Detox diet—which is not a diet per se, but rather a series of prohibitions—could be adapted into a healthy eating style that is a little less strict but perhaps much more sustainable over time, helping to contribute to the body's purification and the prevention of chronic diseases. Below are some tips to help you start including them in your daily diet:
- Ensure good hydration, primarily based on water consumption throughout the day; you can also include infusions and teas, as these are of natural origin and have a diuretic function.
- Avoid excessive consumption of fried foods and bakery products.
- Try to consume at least 5 portions of fresh fruits and vegetables each day; wash them properly to remove dirt and residues from fertilizers or other chemicals.
- Opt for whole-grain foods. Although these do not usually have fewer calories than refined ones, they generally have a higher fiber content.
- Avoid excessive consumption of salt and products high in sodium.
- Avoid behaviors such as alcoholism, smoking, and self-medication.
- Consume red meat 2 to 3 times a week; on other days, opt for white meats (chicken and fish).
Camila Henao Uribe
Dietitian Nutritionist
University of Antioquia