Detox diets: Do they offer any health benefits?

Detoxification, or detox, diets are touted by many as a way to remove "toxins" from the body. This practice stems from the belief that the food you consume contains a range of harmful substances, which accumulate in your body, causing fatigue, headaches, nausea and even disease. But there is no evidence that this is true or that detox diets have any health benefits. Also, in some cases, detox diets can have harmful side effects.

Detox diets vary. But the basic premise is to temporarily give up certain foods that are thought to contain "toxins," such as meat, sugar, certain grains, dairy and caffeine. Detox diets typically start with fasting followed by a strict diet of raw vegetables, fruit and fruit juices and water. In addition, some detox diets advocate using herbal laxatives, antioxidants and colon cleansing (enemas) to help "clean" out the intestine and liver. The duration of such regimens often ranges from seven to 10 days.

Some people report they feel better, "lighter," and more focused and energetic during and after detox diets. This may be due to their belief that they are doing something good for their body. But it may also be due to not eating much — if anything — for more than several days. Calorie restriction can lead to heightened feelings of psychological well-being.

However, there is no evidence that detox diets actually remove toxins from the body. Most toxins in the body are very efficiently and effectively removed by the kidneys and liver and excreted in urine and stool.

Early side effects of fasting include headaches. Prolonged fasting or severe calorie restriction can result in anemia, low blood sugar and irregular heartbeat. Before going on a fast or detox diet, talk to your doctor.

The best diet is one based on fruits and vegetables, whole grains, lean sources of protein and unsaturated fats. Add regular exercise and stress reduction techniques, and you have a solid foundation for good health.