Do Cleanses Work?
From juices to fasting, are the cleanses really helping? Looking at the evidence, or the lack thereof, may give us some insight into the potentially dangerous effects of these dietary fads.
We’ve all surely heard of juice, or liquid food, cleanses, but did you know there are two other popular categories to the overarching principle of a “cleanse”?
They are… (1) Those that claim to support your body’s natural detoxification process, and (2) Those that “cleanse” your digestive tract via the colon.
The unfortunate thing about all of these categories is that none of them have scientifically substantiated evidence to back them up. In fact, depending on the extremity of their restrictions, they may do more harm than good. Ultimately, these diets lend themselves towards a particular group of people that eat unhealthily to begin with. As a result, when put on a cleanse, they see positive results since they are no longer on an actively destructive diet like the Standard American Diet. However, those cleanses’ successes are short-lived when done longer than a week or two and that’s because when you deprive yourself of essential nutrients like proteins and fats (in the case of a juice/liquid food cleanse), you’ll get hungry, irritable, lethargic, and low-blood sugar.
In the case of “supporting natural detoxification,” it isn’t inherently a bad thing to eat fruits and vegetables. But, as opposed to a temporary “detox”, you should instead always have raw and cooked vegetables and fruits, high fiber foods, and limit alcohol intake to ensure peak and proper liver function.
Lastly, colon cleanses (usually through the use of consuming nothing but water) should never be done unless under direct supervision by a licensed physician. They can easily cause diarrhea, vomiting, stomach cramps on the lighter end of the symptoms and potentially cause bacterial infection, perforated bowels, and electrolyte imbalances which can lead to kidney and heart problems. Instead of water, consider eating insoluble and soluble fiber, as they not only bind to excess waste and water, but bulk up stool and increase digestion time, slowing the absorption of glucose and nutrients (i.e. feeling fuller for longer and maintaining ideal blood sugar levels).
If you have questions about cleanses or need professional guidance with your nutritional goals and journey, don’t hesitate to reach out or schedule an appointment with me. It’s important to stay safe when it comes to potentially dangerous diets like cleanses and seek professional guidance when unsure about the best approach towards your health.
-Kyler | kyler@ballardhealthclub.com
Cert. Nutrition Coach, CPT