How to Detox

Co-authored by Marjan Mahallati, RHN, AADP

Last Updated: January 11, 2023 References Approved

Detoxification, or detox, is the process of removing toxic substances from the body. Diets that claim to achieve a full detox in a matter of days have been around for decades, and several methods exist. While not scientifically proven to remove any toxins from the human body, many people claim feeling more focused and energetic during and after detox diets, most likely because of avoiding processed foods.^{[1]
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Note: This article does not contain information on how to detoxify someone undergoing treatment for alcoholism or substance abuse. Detoxing from alcohol or other hard substances, particularly benzodiazepines, should always be conducted under the supervision of a medical professional.

Part 1

Part 1 of 2:

Short-Term Detoxes

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Do a fruit detox. Fruit detoxes are a great way to fast without starving yourself. Getting enough fruit can increase your energy levels, help manage your weight, and even reduce the likelihood of stroke.^{[2]
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Research source}^{[3]
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Research source} You can either detox by eating a variety of different fruits, or by only eating one kind of fruit. For best results, choose a fruit that you enjoy eating so that you don't feel like you're suffering. Do not exceed 7 days in a row of a fruit-only diet.
- Eat citrus fruits. Oranges, tangerines, grapefruit, lemons, and limes have the highest detoxifying effects.^{[4]
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  Research source} You can eat them on their own or combine them with other fruits. Again, do not exceed 7 days in a row of a fruit-only diet.
- Try a grape detox. Grapes contain resveratrol, which can protect against cancer and diabetes, and potentially prevent blood clots.^{[6]
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  Research source} They are also a great source of potassium and vitamin C. Eat nothing but grapes (whichever kind you like) for 3-5 days.
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Do a liquid fast. Consume nothing but liquids (water, tea, fruit juice, vegetable juice, and/or protein shakes) for 2-3 days.^{[7]
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Research source} Liquid diets can help jump-start weight loss by restricting caloric intake, and are believed to cleanse your body of certain toxins, though there is no solid research to back up this claim.^{[8]
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- Be sure to include fruit and/or vegetable juices in your liquid fast to ensure that your body is getting the proper nourishment.
- If your goal is to lose weight, then you will have to change your eating habits once the liquid fast is over, or you will simply gain all the weight back.^{[9]
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Eat only fruits and vegetables for 7 days. Fruits and vegetables contain the vitamins, minerals, and other nutrients your body needs to stay healthy. Be sure to eat a diverse combination of produce to ensure that you are getting the proper nutrients. Use the following guide to determine what to eat during your fast:
- Get fiber from kidney beans, black beans, apples, soybeans, blueberries, and artichokes.
- Get potassium from carrots, bananas, lima beans, white potatoes, cooked greens, and sweet potatoes.
- Get vitamin C from kiwis, strawberries, kale, cauliflower, tomatoes, oranges, Brussels sprouts, mangoes, and bell peppers.
- Get folate from cooked spinach, melons, asparagus, oranges, and black-eyed peas.
- Get good fats from avocado, olives, and coconut.

Part 2

Part 2 of 2:

Long-Term Detox Practices

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Eat organically-grown produce and meat. Conventional produce is grown with chemical fertilizers and synthetic insecticides, while organic produce is grown with natural fertilizers and pesticides. Organic meats have far fewer harmful antibiotics, growth hormones, and medications that are fed to animals on conventional farms.
- Check labels to determine whether or not a food is organic. Organic foods should have a green USDA Certified Organic Seal.
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Drink enough water.^{[10]
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Expert Source

Marjan Mahallati, RHN, AADP
Registered Holistic Nutritionist
Expert Interview. 21 July 2020.} Getting enough water is essential to your health. Among its other health benefits, water helps maintain your body's fluid levels, which helps your kidneys flush out the body's main toxin, blood urea nitrogen.^{[11]
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- Drink lemon water. Add lemon, orange, or lime juice to your water throughout the day. Plus, adding flavor to your water can make it a lot easier to get those 8 daily cups in! Brush your teeth in between meals to prevent acid erosion from the citrus.
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Cut out alcohol. Research has suggested that alcohol may be linked with the onset of certain types of cancer, including breast cancer in women. Though you don't have to cut it out entirely, stick to one glass of wine or beer a night, at most.
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Avoid added sugars. Consuming excess sugar on a regular basis can cause your blood sugar levels to spike, putting you at greater risk for heart disease, diabetes, and certain cancers in the long run.Read all nutrition labels and beware of added sugars in bread, salad dressings, and sauces.^{[12]
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Harvard Medical School
Harvard Medical School's Educational Site for the Public
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Limit your exposure to harmful toxins in the air. These include carbon monoxide, radon, and asbestos, all of which may be found in homes.
- Carbon monoxide is a potentially fatal odorless chemical that is produced from furnaces, grills, and car engines.^{[13]
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  Centers for Disease Control and Prevention
  Main public health institute for the US, run by the Dept. of Health and Human Services
  Go to source} Side-effects include headaches, dizziness, and lethargy.^{[14]
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  Trustworthy Source
  Centers for Disease Control and Prevention
  Main public health institute for the US, run by the Dept. of Health and Human Services
  Go to source} Consider getting a carbon monoxide detector in your home, and keep your home properly ventilated.
- Homes and buildings should be properly tested for asbestos and radon.
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Meditate. Many religions and philosophies advocate fasting as a way of refocusing the mind and developing a sense of peace. While you're detoxifying your body, try to rid yourself of grudges, anger, sadness, and other negative feelings. Use the time you would usually spend eating or preparing food to think about your goals and aspirations. Distill your thoughts in a journal.
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Don't overdo it: Above all, find a balanced, achievable program that combines daily exercise and changes to a healthy diet, with regular, qualified supervision. Remember you are trying to set the stage for healthy habits - not further stress your body with rapid, extreme and unsustainable change. Try to avoid binging as you come off of detoxing.

Expert Q&A
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Question

Which juice is best for detox?

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Find BC Dietitians is a central hub of qualified nutrition experts in British Columbia, Canada with a mission to connect people to a registered dietitian best suited for their needs. BC Dietitians offer online consultations and provide evidence-based care on a wide range of nutrition matters such as diabetes, weight management, food allergies, eating disorders, and intuitive eating.

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Something interesting about juices is that when you make them, you remove the fiber from the fruits and vegetables, and fiber is one of the main elements supporting our “natural detox system”. Some foods have components that support the normal detox system that our body has: broccoli, brussel sprouts, bok choy, and foods containing lean protein in the diet. I often recommend including juice ingredients in an amount that represents the fruit and vegetables that you would normally eat. For example, drink 1 small cup of juice made from 1 orange and 2 carrots, instead of 1 liter made out of 6 oranges and 20 carrots.
Question

How long does it take to feel better after detox?

Tiffany Douglass, MA
Founder, Wellness Retreat Recovery Center
Tiffany Douglass is the Founder of Wellness Retreat Recovery Center, a JCAHO (Joint Commission on Accreditation of Healthcare Organizations) accredited drug and alcohol treatment program based in San Jose, California. She is also the Executive Director for Midland Tennessee at JourneyPure. She has over ten years of experience in substance abuse treatment and was appointed a Global Goodwill Ambassador in 2019 for her efforts in residential addiction treatment. Tiffany earned a BA in Psychology from Emory University in 2004 and an MA in Psychology with an emphasis on Organization Behavior and Program Evaluation from Claremont Graduate University in 2006.

Tiffany Douglass, MA

Founder, Wellness Retreat Recovery Center

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It depends. Once the detox starts, be prepared to nurse the person like you would if they have the cold or a flu. Depending on the substance, they may feel hot one moment and cold in another; they may want to eat a lot or not at all; or they may want to sleep for 3 days. Just support whatever their needs are during that time.
Question

Do juice detoxes work?

Marjan Mahallati, RHN, AADP
Registered Holistic Nutritionist
Marjan Mahallati is a Registered Holistic Nutritionist, board certified through the AADP (American Association of Drugless Practitioners) and a graduate of the Canadian School of Natural Nutrition. She is the owner of Let's Nutrition Weight Loss & Nutrition Center in Irvine, California, where she teaches clients how to lose weight and achieve optimal nutrition and health. Marjan has over 15 years of experience in the weight loss industry and has empowered thousands of people to gain their health back and live their healthiest lives.

Marjan Mahallati, RHN, AADP

Registered Holistic Nutritionist

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Unfortunately, most juice detoxes give a quick, unsustainable fix and cause more sugar and carb cravings once the juice cleanse is done.

Warnings

Even if you feel great on your fast, don't continue detoxing for more than 10 to 14 days at most. Long-term fasting or starvation can do irreversible damage to your metabolism.

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Don't fast to the point of passing out. If you faint or feel strongly that you will, your diet has gone too far. Immediately eat a piece of bread or a biscuit to improve your blood sugar, and try to consume an electrolyte-rich sports drink. Lie or sit down, and put your head between your knees if possible. Do not resume the diet.

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Don't just follow any detox diet you find online. Many of these are unsafe under any circumstances. Always run your plan past your general practitioner or a licensed nutritionist^{[1]
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Don't do a liquid fast for more than 3 days in a row.

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Some detoxes may cause lethargy in the first day or two, so give yourself time to relax and avoid strenuous activity.

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Most medical professionals believe that the liver and kidneys provide adequate detoxification without special diets. Be aware that you might not notice a large difference in your health.

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