Do Cleanses Work? Here’s What Your Body Actually Needs

Let’s be honest: the idea of a cleanse is seductive. Who wouldn’t want a quick fix to feel lighter, more energized, and less bloated? It sounds especially appealing after a stretch of stress, lack of sleep, or poor eating habits. But do cleanses work the way they claim to? Or are we chasing marketing promises that don’t line up with science?

What Detoxification Actually Is

Detoxification isn’t something that happens only when you’re drinking green juice or skipping meals. It’s a constant process your body is engaging in all the time, kidneys, gut, lungs, lymphatic system, and skin all work together to break down and eliminate waste and toxins from your environment and from inside your body (yes, even metabolism and exercise create waste byproducts).

We are all exposed to toxins every day through food, water, and the air we breathe. Toxins include those naturally found in tiny quantities in foods. There are also synthetic toxins found in medicines, pesticides, and preservatives.

In fact, the body makes its own toxins through normal everyday processes like digestion, metabolism, and physical activity. 

This process is nutrient-dependent, gut-connected, and stress-sensitive. It requires protein, vitamins, minerals, water, sleep, and a calm nervous system—not a cleanse.

The good news is that your body does a great job breaking down toxins and eliminating them.

Because the world is full of toxins that can affect us, our bodies have pretty sophisticated detoxification systems (yes more than one!) to handle all of it. Detoxification systems are mainly in the liver, but are also located in the kidneys, gut, skin, and lungs. They help to make toxins less dangerous and allow them to be excreted through urine, stool, breath, and sweat.

So what does this have to do with nutrition?

These detoxification systems are made from many biochemicals in our bodies, such as enzymes. Part of what makes enzymes work are key essential nutrients like vitamins and minerals. So, getting quality nutrition helps your body maintain all aspects of your health, including detoxification.

Why Most Cleanses Miss the Mark

Search the internet and you’ll find thousands of website pages and posts on these topics. There are so many different types of detox diets and cleanses being advertised. Many make bold promises of weight loss and improved health, but most cleanses are little more than calorie-restricted diets with a shiny label. They often cut out protein, rely on powders or juices, and include expensive teas or laxatives. And while you might lose a little water weight, you’re also losing muscle mass and depleting the very nutrients your body needs to detox well.

Even worse? Most cleanses never identify what toxins they’re targeting—or how they’re supposed to be removed.

Detox diets and cleanses often include at least one of the following:

1. Eating more nutritious foods
2. Reducing processed foods
3. Avoiding alcohol and/or caffeine
4. Eliminating some common allergens (e.g., wheat or dairy)
5. Replacing meals with smoothies, juices, teas, or powders
6. Short or long-term fasting
7. Only eating/drinking a handful of recommended foods/beverages
8. Taking several dietary supplements and/or laxatives
9. Getting “colon cleanses” (enemas)

Some of these recommendations seem reasonable and healthy. It’s hard to argue that eating more nutritious foods or reducing fast foods isn’t a good step towards better health. However, some of the more extreme recommendations can pose a risk to people including those with underlying health conditions, children, adolescents, athletes, older adults, or those who are pregnant or breastfeeding. The more foods you eliminate from your diet, the fewer nutrients you will get. So, one of the risks of extreme diets in the long-term are nutrient deficiencies. It’s counterintuitive to cut out too many foods because there are critical nutrients scientifically proven to be necessary for your body’s natural detoxification enzymes to work efficiently.

Short-Term vs. Long-Term Effects

Some people claim to feel better and more energized when they’re on these diets. This may be because they’re eating more nutritious foods and fewer foods that are high in salt, sugar, and unhealthy fats.

A few studies show that some detox diets can lead to initial weight loss—but mostly from water and carbohydrate stores, not fat. That weight comes back quickly, and since most of these plans don’t address root causes, symptoms like bloating or fatigue return, too.

Worse, the all-or-nothing mindset around cleanses can lead to food fear. Many women come out of a detox feeling afraid of real food. This contributes to guilt, binge-restrict cycles, and nervous system dysregulation—none of which support actual healing.

Having said this, there may be medical conditions for which eliminating certain foods is recommended. For example, if you have a food allergy or intolerance or if you need to be on a low-fiber diet due to digestive issues you have a valid reason for eliminating certain foods. Before jumping into a detox diet or cleanse, it’s best to speak with your healthcare provider first.

What Your Body Actually Needs to Detox

Here’s what works better than any supplement protocol or juice diet:

1. Protein: needed to build detox enzymes like glutathione
2. Fiber: helps bind and remove toxins through bowel movements
3. Hydration: supports kidneys and lymphatic flow which collect and flush out toxins
4. Micronutrients: B vitamins, zinc, magnesium, selenium, and antioxidants
5. Cruciferous veggies: like broccoli and Brussels sprouts, which help support liver enzyme activity
6. A calm nervous system: because digestion and detox don’t happen in an activated state

A few other things you can do every day to “detox” yourself include:

1. Not unnecessarily exposing yourself to toxins in the first place. Avoid things like alcohol, endocrine disrupting chemicals, plastics, and unfiltered water.
2. Clean your house regularly to remove dust and chemicals that get tracked in from outside. Open windows. Leave your shoes at the door.
3. Consult with a Registered Dietitian or other certified nutrition provider to see if you may be lacking in any key nutrients, and follow recommendations they provide.

What Functional Nutrition Does for Detoxification (That a Cleanse Doesn’t)

In CULTIVATE, we take a root-cause approach to detox support. Using GI MAP functional stool testing, we assess liver detox markers, gut inflammation, and microbial balance—so you know exactly what your body needs.

From there, you get a personalized protocol that focuses on:

1. Supporting phase 1 and 2 liver detox pathways
2. Restoring digestion so you can absorb nutrients
3. Addressing gut pathogens and overgrowths that increase toxin load
4. Calming nervous system stress so your body can function optimally

This is detox support that works with your body and actually gives you the results you’re after.

Bottom Line: Do Cleanses Work?

In short—no, not in the way they promise. Detoxification isn’t something you can buy or restrict your way into. It’s an everyday process that depends on consistent nourishment, rest, and gut support.

If you want to stop chasing symptom relief and start healing from the inside out, CULTIVATE can help.

Have questions about GI MAP testing with CULTIVATE or want to explore whether it’s right for you? Start with a personalized functional nutrition assessment or learn more about the program here.