Detoxing Is a Wellness Scam, and Science Proves It
article by Emily Collyer
Why Your Body Doesn't Need a "Cleanse"
Feeling sluggish, bloated? Tempted by a three-day juice cleanse or colon cleanse to "flush out toxins?" You're not alone. But science shows that the only real benefit may be fuelling a billion-dollar health scam. The industry is booming, driven by rising consumer awareness of lifestyle diseases, pollutions and the pursuit of wellness trends. To put it in perspective, the global detox product market was recently valued at approximately USD 66 Billion in 2024.
The Allure of Detoxing
Detox diets and protocols promise quick weight loss, radiant skin, improved digestion and better gut health by "flushing out toxins." The success hinges on the allure of rapid results and convenient solutions. And lets be honest, it sounds tempting after we've overindulged in junk food, alcohol or been exposed to environmental pollutants.
But, realistically, we weren't put on earth to spend our money on a juice cleanse, tummy tea or expensive supplement to "better detoxify." People who engage in these trends might see a short drop in weight (because let's be honest, that's the only effect of restriction), but it often leaves them frustrated, exhausted and no closer to genuine health.
Marketing is clever, but science is wiser and ill explain in this article why. You don't need extremes or punishment to get healthy. You just need to do the basics, consistently.
But, realistically, we weren't put on earth to spend our money on a juice cleanse, tummy tea or expensive supplement to "better detoxify." People who engage in these trends might see a short drop in weight (because let's be honest, that's the only effect of restriction), but it often leaves them frustrated, exhausted and no closer to genuine health.
Marketing is clever, but science is wiser and ill explain in this article why. You don't need extremes or punishment to get healthy. You just need to do the basics, consistently.
The Science Says: Detox Protocols Don't Work
There is no quality evidence that detox protocols actually remove toxins. Most studies are poorly designed, involve small sample sizes or are too short to provide meaningful conclusions. A systematic review found that detox diets rarely specify which toxins they target, how they're removed, or whether any removal occurs at all. Any weight loss from these detoxes or cleanses is usually temporary, coming mostly from water and glycogen rather than fat. Once normal eating resumes, the weight often returns (mimicking the classic yo-yo dieting effect).
Another peer review concluded that there is no evidence based research supporting the therapeutic value of colonic cleaning for general health promotion. Based on my own clinical judgement, they will not address the underlying cause of digestive issues and may disrupt the natural gut microbiota, leading to adverse effects. Personally, I recommend supporting your own detox pathways naturally with the strategies I have outlined below, while also prioritising fibre and adequate hydration.
Another peer review concluded that there is no evidence based research supporting the therapeutic value of colonic cleaning for general health promotion. Based on my own clinical judgement, they will not address the underlying cause of digestive issues and may disrupt the natural gut microbiota, leading to adverse effects. Personally, I recommend supporting your own detox pathways naturally with the strategies I have outlined below, while also prioritising fibre and adequate hydration.
Your Body's Built In Detox System
Your liver, kidneys, gut, skin and immune system all work together to neutralise and eliminate toxins efficiently. For example, if you are noticing breakouts, it could be your using skin as a detox pathway to eliminate toxins.
- Liver: Converts fat-soluble compounds into water-soluble forms that can be excreted. It neutralises alcohol, medications, and metabolic waste.
- Kidneys: Filter waste and excess substances from the blood, maintaining electrolyte balance and blood pressure.
- Intestines: Eliminate toxins through faeces, while the gut microbiome prevents reabsorption of harmful compounds.
- Lungs: Expel volatile compounds and pollutants through exhalation.
- Skin: Sweat removes small amounts of waste; sebum helps clear fat-soluble toxins.
- Immune system: Recognises and neutralises harmful invaders before they cause damage.
Your body will adapt to toxin exposure by up-regulating detoxification enzymes as needed. Nutrients from real food, like B vitamins, zinc, copper, and vitamin C, support these pathways naturally.
What Actually Supports Your Body
As a nutritionist, my one rule is simple: don't restrict, add. Instead of depriving your body, give it the fuel and nutrients it needs to thrive. Supporting your natural systems is far more effective than any detox or cleanse focused on restriction.
Focus on the following tips to support your detox pathways, naturally:
- Whole foods: Provide vitamins, minerals, and antioxidants that fuel detox pathways, think B vitamins for liver enzymes, zinc and copper for antioxidant defence, and vitamin C for immune support.
- Regular movement: Boosts circulation, lymph flow, and metabolism. Sweating through exercise or sauna can help with natural waste elimination.
- Quality sleep: During sleep, tissues repair and detoxification pathways are reinforced. Chronic sleep loss impairs these systems.
- Moderation: Reducing alcohol, processed foods, and excess sugar lowers the burden on your liver and kidneys.
The Takeaway
Detox diets and "cleanses" are unnecessary and may mislead, restrict, and even harm. Your liver, kidneys, gut, lungs, skin, and immune system are constantly working to keep you balanced. Focus on supporting your natural detox pathways.
Think of your body as the ultimate detox machine - sophisticated, adaptive, and capable.
References
And, R. (2025). Detox Products Market Outlook, 2030 - Research and Markets. Researchandmarkets.com. https://www.researchandmarkets.com/reports/6061613/detox-products-market-outlook?srsltid=AfmBOopQrHPgycMY0GyfQ6fyAB5-LRZo2KWrKjMUs-zCH0KmFxWLtwSa
National Center for Complementary and Integrative Health. (2019, September). “Detoxes” and “Cleanses”: What You Need to Know. NCCIH. https://www.nccih.nih.gov/health/detoxes-and-cleanses-what-you-need-to-know
Ruben D, A., & Cash, B. (2009). CLINICAL REVIEWS. PubMed, 104(11). https://doi.org/10.1038/ajg.2009.494
