It is easy to feel like you need to “reset” or “cleanse” your body, especially with how often detox diets and cleanses are promoted as a way to improve health. However, detox culture assumes our bodies need “fixing” when in reality they are constantly working to maintain balance. “Detoxing” isn’t something our bodies do when we start a special diet; Our liver plays a central role in the process every day which can help explain why restrictive detoxes can actually make the liver’s job harder. Let’s dig in a bit deeper to understand why:
1.The role of the liver
The liver is an essential organ that performs over 500 vital functions to keep the body in balance. It plays key roles in:
- Filtering the blood to remove waste products
- Regulating blood sugar levels by storing excess glucose as glycogen for later use
- Producing compounds for the body to function properly
- Filters every drop of blood that leaves the digestive tract by removing toxins, byproducts, and other harmful substances
- Produces bile, which is a critical fluid needed in the digestion and absorption of fats regulates blood clotting stores key vitamins and minerals
2.Why restriction backfires
Typical detox diets, such as juice cleanses, eliminating major food groups, and long-term fasting (24 hours +), have no compelling research evidence to support their use for weight management or toxin elimination.
With that said, when we look at the liver from a logical point of view, all of its functions require energy from calories, and many key nutrients. Without enough nutritious food, the liver doesn’t have the raw materials it needs to keep these systems operating efficiently. For example, the liver needs protein that provides the building blocks for enzymes that are used to remove harmful compounds from the body.
When calorie intake is severely restricted, the body sees this as a form of stress which triggers it to increase the stress hormone, cortisol.
Over time, high levels of cortisol influence how the liver operates which can lead to liver inflammation, stimulating the release of stored glucose into the bloodstream and interrupting other body processes including insulin resistance, and interfering with fat metabolism. Too much cortisol not only negatively affects the liver, but also can contribute to high blood sugar, visceral weight gain, high blood pressure, poor sleep, mental health disorders, and muscle weakness.
Additionally, restrictive detox diets can do more harm than good by increasing the risk of nutrient deficiencies, losing muscle and water weight instead of the intended fat weight, dehydration, and metabolism slowdown.
3.Detox pathways are naturally supported through food
Some examples include:
Protein: provides the amino acids that the liver needs to make enzymes involved in detoxification and metabolism. Good sources of protein include eggs, poultry, legumes, and fish.
B Vitamins: many B vitamins act as cofactors or precursors for coenzymes involved in liver reactions that help process compounds into forms that can be more easily eliminated from the body. B vitamins are found in foods such as whole grains, leafy greens, beans, eggs, and dairy.
Fibre: supports healthy digestion and can influence the way bile acids and other compounds are processed in the gut, supporting the body’s normal waste-excretion processes. Fruits, vegetables, legumes, seeds, and whole grains are good sources of fibre.
Antioxidants: some of the reactions involved in normal liver metabolism can generate reactive oxygen species and other reactive compounds. The body has antioxidant systems that help keep these compounds in check and protect cells from oxidative stress. Berries, citrus fruits, and cruciferous vegetables are some sources of antioxidants.
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