The great detox debate

Carol Vorderman and other celebrities may swear by them, but do detoxification diets really have health benefits?

Detox diets have been all the rage for some time now, with the famous and not-so-famous queuing up to subject themselves to austere and occasionally extreme culinary regimes in the name of good health. The theory behind these diets is that our bodies can become overloaded with toxins that come from foods and substances such as caffeine, nicotine and alcohol.

A detox diet, which involves cutting out certain foods and substances for a specified time, and instead eating only a limited range of fresh, unprocessed food, is said to aid the liver and kidneys and help the system to cleanse itself from the inside.

There's no one recipe for a detox diet. Typically, they last between five days and two weeks and involve drinking two to three litres of liquid per day, mainly water. You are normally told to cut out alcohol, caffeine and tobacco, red meat, sugar, salt and sometimes wheat and dairy products too. A typical detox diet will almost certainly involve eating a large amount of fresh vegetables and fruit, and may also include fruit and vegetable juice, rice, yoghurt, grains, fish or chicken. The diets usually include supplements, such as antioxidant vitamins A, C and E, as well as dandelion, calcium and protein supplements.

A detox programme may also incorporate complementary therapies, such as massage, homeopathy, aromatherapy or even colonic irrigation. Detoxers are often also encouraged to keep a diary, meditate and generally create some ‘personal space' to unwind in a spirit of calm.

Advocates argue that a detox can have beneficial effects on a variety of ailments and symptoms, from sluggishness and lethargy to cellulite, headaches, bad breath, spots, allergies and other aches and pains. Detoxing is also supposed to boost the immune system and give you more energy.

Because they're so low in fat and calories, detox diets often lead to weight loss. However, the other claims made for them are hotly disputed by conventional medical experts, particularly the idea that the body needs any extra help in dealing with toxins.

‘The body is extremely sophisticated in “clearing” itself,' says Catherine Collins, chief dietitian at St George's Hospital. ‘From enzymes in cells through to organs like skin, lungs, gut, liver and kidneys, we process and eliminate our toxins – made internally, from diet, or from toxic substances taken inadvertently – perfectly well.

‘The concept of “detox” is a myth and you will find that “practitioners” recommending detox all recommend different diets and food exclusions.'

Collins agues that there is no evidence that detox diets boost the immune system. Furthermore, she says, reducing protein intake will actually compromise it. ‘Fruit and vegetables contain powerful antioxidants and as such help the body to “detoxify” itself naturally – but you don't need to take kilos of them at the expense of anything else.'

Even if you are convinced of the benefits, detox diets are not for everyone. For instance, they are not recommended for anyone with diabetes, liver problems, gut ulcers or who is on warfarin therapy. In fact anyone who is receiving medical treatment for any condition should consult their doctor before embarking on a special diet.

There could be other risks too. ‘Detox diets can reinforce bizarre eating habits – anorexia comes to mind; they give the wrong information regarding what constitutes a healthy diet and their reliance on a fixed period of “detox” confuses the public as to what to eat the remainder of the time,' says Catherine Collins.

Indeed, one of the problems of detox diets is that any positive effects tend to be short-lived. Eating healthily all the time is the only way to maintain any benefits gained from them, she says.

‘Everyone wants a quick fix. Having a spring-clean diet and going back to the way you were before won't work,' says Sian Porter. ‘You have to make and maintain the change.'

Even if you remain unconvinced of the benefits of going on a detox, there are still a few quick ways you can improve your diet:

• Eat a banana every day – it's worth two portions of other fruit.
• Substitute glasses of water for at least two cups of coffee or tea a day. You should be aiming to drink between 1.5 and two litres per day.
• Try cooking without salt for a week – you may find you need less than you think.
• Don't eat a biscuit – have a piece of wholemeal bread and low fat spread instead. It'll keep you going for longer.
• Switch to semi-skimmed milk if you haven't done so already.
• Add an extra portion of steamed green vegetables to each evening meal.