Detoxing, or cleansing, has become a popular health trend in recent years. Proponents claim it can remove toxins from your body and improve health. But how long does it actually take to detox?
What is a detox?
A detox diet or cleanse involves restricting your diet to certain foods, drinks, supplements and practices. It’s claimed to:
- Remove toxins from your body
- Improve health
- Promote weight loss
- Enhance energy
- Boost skin health
There are many different types of detoxes, most of which involve consuming juice, herbal teas, water, vitamins, minerals and probiotics. Some also incorporate activities like massage, sauna use, fasting and colon cleansing.
Proponents believe toxins build up in your intestines, liver, kidneys and fat cells over time due to factors like:
- Unhealthy foods
- Environmental exposures
- Stress
- Drug and alcohol use
- Insufficient fiber intake
In theory, a detox aims to facilitate the removal of these toxins, improve the function of your organs and enhance well-being.
Is detoxing necessary?
Your body is designed to naturally detox itself. Your liver, kidneys, gastrointestinal tract and immune system work together to eliminate unwanted substances.
For this reason, many health professionals claim that doing a detox or cleanse is unnecessary and has no proven benefits.
That said, a period of restricted eating could give your digestive system a rest from processing all of the foods and drinks you normally consume. This may alleviate constipation, gas and bloating.
Some people also anecdotally report feeling better, having more energy and losing weight while on a cleanse.
How long do you need to detox?
There’s no scientific evidence that any specific detox timeline is necessary or superior. Many detoxes last 3–10 days.
Here is an overview of some popular cleanse durations:
| Cleanse duration | Details |
|---|---|
| 24 hours | Typically only water, juices and/or smoothies |
| 3 days | Water, juices, smoothies, broth and/or supplements |
| 5–7 days | Juices, smoothies, water, tea, supplements and/or meal replacements |
| 10–30 days | Juices, smoothies, water, tea, meal replacements and gradually reintroducing foods |
As you can see, detoxes range from just 24 hours to an entire month. The longer cleanses ease you into and out of restricted eating, while short cleanses are more radical.
Short cleanses
Short detoxes lasting 24–72 hours are typically water or juice fasts. These aim to flush toxins quickly by severely limiting your calorie intake.
Pros:
- Quick and easy to do
- May stimulate quick weight loss through calorie restriction
Cons:
- Extreme hunger and fatigue
- Headaches, irritability and impaired concentration
- Nutrient deficiencies if prolonged
- Muscle loss
- May slow metabolism
Long cleanses
Long detoxes usually last 10–30 days. They begin with juice or smoothie fasting then gradually reintroduce foods.
Pros:
- Less extreme hunger and fatigue
- Some meal variety allowed
- Lower risk of nutrient deficiencies
- May stimulate weight loss through calorie restriction
Cons:
- Disruptions to work, school, exercise and social life
- Possible food cravings and mood swings
- High cost of juices, supplements, etc.
Who may benefit from detoxing?
While detoxes aren’t scientifically proven to eliminate toxins, some people may benefit from doing one.
Those who may want to try a cleanse include:
- People who eat a highly processed diet. Those who regularly eat fast food, packaged meals and high fat, high salt, high sugar processed foods could benefit from a period of restricted eating. This allows the GI tract to rest from processing all of these products.
- Frequent alcohol drinkers. Heavy alcohol consumption taxes the liver. Taking a break by cutting out alcohol for 5–30 days could support liver health.
- People with GI issues. Cleansing may relieve constipation, gas, bloating, diarrhea and heartburn by avoiding common dietary triggers.
- Those interested in jumpstarting weight loss. Severely reducing calorie intake may stimulate initial weight loss. However, cleanses are not sustainable long-term.
On the other hand, some people should not do detoxes due to associated health risks.
Who should avoid detoxing?
Detoxes are not recommended for certain populations, including:
- Women who are pregnant or breastfeeding.
- Children or teenagers.
- Malnourished individuals.
- People with diabetes or blood sugar issues.
- Those with eating disorders.
- People with kidney disease or failure.
- Heart disease patients.
- Anyone on medication, as cleanses may interfere with treatment.
If you suffer from any medical conditions or take any medications, consult your healthcare provider before attempting a detox.
The bottom line
There is no scientific evidence that a specific detox timeline is needed to eliminate toxins.
While short cleanses promise quick results, they may be unsafe. Longer cleanses up to 30 days are less extreme but still disruptive.
Trying a detox is a personal choice. Work with a healthcare professional to determine if it’s appropriate for you.
Focus on long-term healthy eating, exercise, sleep and stress relief to support your body’s natural detoxification system. Your liver, kidneys, skin and GI tract work hard 24/7 to eliminate toxins.
At the end of the day, know that your body is designed to detox itself without the need for juices, fasts or supplements.