Do Detoxes Work? Should We All Be Doing Them?

"Feeling bloated? Try a 7-day detox."

"Reset your body in 3 days!"

"Flush out toxins and feel brand new!"

From juice cleanses to tea regimens and supplement packs, detox culture has gone mainstream. The idea of hitting the reset button on your health is incredibly appealing - especially after a weekend of indulgence or during a seasonal shift. But do detoxes actually work? Are they necessary? And should we all be doing them?

Let’s break down the science, the myths, and what your body really needs when it comes to detoxing.

First, What Is a Detox?

In wellness circles, the term “detox” usually refers to a short-term diet or product that claims to:

• Eliminate toxins from your body

• Boost energy

• Improve digestion

• Help with weight loss

• Reset your system

Detoxes come in many forms: juice cleanses, water fasts, herbal teas, elimination diets, charcoal supplements, and more.

But here’s the big question... Do Detoxes Actually Work?

Yes - but not the way most marketing suggests.

Your body already has a built-in detox system: the liver, kidneys, lungs, skin, and lymphatic system. These organs are constantly filtering, metabolising, and excreting waste and toxins.

Unless you have a medical condition impairing these organs, your body does not need help removing everyday toxins. So the idea that we must “flush” our systems with juices or teas is misleading.

Detox products and diets are often unnecessary (and sometimes risky).

Many commercial detoxes rely on:

• Laxatives or diuretics (leading to temporary weight loss due to water, not fat)

• Extreme calorie restriction (causing fatigue, irritability, and nutrient deficiencies)

• Pseudoscience (vague claims about "toxins" without naming them)

The result? You might feel lighter or less bloated, but it's usually due to eating less or going to the bathroom more, not because your body was full of toxins that needed flushing.

So When Can a Detox Be Helpful?

While most bodies detox themselves just fine, there are times when a short-term reset might feel beneficial, not because you're full of “toxins,” but because you’ve fallen into habits that aren’t serving your body.

A detox-like approach might help if you:

• Feel sluggish from too much processed food, caffeine, or alcohol

• Have digestive issues tied to your diet

• Are using it as a kickstart to healthier long-term habits

• Need to eliminate common food triggers (like gluten, dairy, or sugar) to assess inflammation

In these cases, a short elimination or “clean eating” phase — under guidance — can help your body recalibrate. But it should be gentle, balanced, and rooted in real food.

When Detoxes Can Do More Harm Than Good

Be cautious with detoxes that:

• Promise rapid weight loss

• Promote only liquids or juices for more than a day or two

• Involve unregulated supplements

• Make claims without science to back them up

Especially avoid detoxes if you:

• Are pregnant or breastfeeding

• Have a history of disordered eating

• Take prescription medications

• Have liver, kidney, or heart conditions

Always talk to a healthcare provider before starting any restrictive regimen.

A Smarter, Sustainable Approach

Instead of intense cleanses, focus on daily habits that naturally support your body’s detoxification — without restriction or gimmicks.

Here’s what really works:

Eat real, whole foods: Especially fiber-rich veggies, fruits, whole grains, and legumes.

Stay hydrated: Water helps your kidneys and liver filter waste efficiently.

Move your body: Sweating and exercise support lymphatic and metabolic processes.

Sleep well: Detoxification peaks during deep sleep. Prioritize 7–9 hours nightly.

Limit ultra-processed foods and alcohol: Reducing the burden on your liver is more effective than any cleanse.

Support your gut: Probiotics and prebiotics help your microbiome thrive - a key player in detoxification.

So… Should You Be Doing a Detox?

It depends on what you mean by “detox.”

If you’re looking to punish your body for a weekend of indulgence or chase quick weight loss, skip it.

But if you’re craving a reset of your habits, want to clean up your diet, or eliminate certain foods to see how you feel - a gentle, real-food-based approach for a few days to a couple of weeks can be helpful. Just make sure it’s sustainable, nourishing, and science-backed.

Detoxes, as they’re marketed today, are more about marketing than medicine.

Your body is brilliantly designed to cleanse and repair itself every single day. Instead of chasing extreme detoxes, think about how you can support your body’s natural systems through better daily habits.

Because the real “detox” most of us need isn’t a product - it’s a lifestyle.

This article is for general information only and is not intended as medical advice. Please consult your healthcare provider if you have specific health concerns or conditions.

For more tips on hydration, nutrition, and healthy living, connect with healthoptimisations, supporting wellness at every stage of life.