Fad Diets Beg Question: What Toxins Are We Getting Rid Of?

It’s 2025, and the “New Year, New You” fad diets are hitting social media hard. Among them, the cleanse or detox diet trend promises to eliminate harmful toxins from your body by following a specific regimen. Typically, a cleanse requires fasting, adhering to a strict diet of fruits and vegetables, and drinking some concoction that often leads to unpleasant digestive effects. But here’s the big question: what toxins are we actually getting rid of? That’s right—these diets never specify, and in fact, there’s no evidence to suggest that they remove any toxins from our bodies.

Our bodies are incredibly smart and already equipped with mechanisms to handle detoxification. The liver neutralizes toxic substances and ensures they are excreted through poop, pee, or sweat. Meanwhile, the kidneys and lungs work together to maintain our body’s pH and ensure acid-base balance. Despite these built-in systems, social media is full of posts claiming certain signs indicate the need for a detox. Let’s examine six of these so-called signs and debunk the myths:

When we eat, our bodies work to digest food, and this process can sometimes cause BLOATING. Mild bloating is 100% normal. However, sustained bloating or discomfort could indicate constipation or other gastrointestinal issues, for which you should seek medical attention.

FOOD CRAVINGS often occur due to an imbalance in hunger and fullness hormones. They can also be triggered by PMS, lack of sleep, poor diet, dehydration, stress, or increased physical activity. Seasonal and situational factors, like holiday stress, can amplify these cravings. Ironically, restrictive detox diets may actually increase cravings by depriving your body of essential nutrients.

CONSTIPATION is often a cause of bloating. To address it, increase your physical activity and water intake. When people change their diets, they often increase fiber consumption, but without enough water, this can worsen constipation. Yes, being backed up with feces is toxic—but the solution is hydration and balanced nutrition, not a detox cleanse.

FREQUENT COLDS are not a sign you need a cleanse. Instead, focus on a well-balanced diet rich in fruits, vegetables, whole grains, and lean proteins. This provides the vitamins and minerals your body needs to support a healthy immune system. You’ve probably heard, “An apple a day keeps the doctor away”—and it’s not far from the truth.

Before blaming your diet for FATIGUE, assess your sleep habits. Most U.S. adults struggle with getting enough rest. Overconsumption of alcohol or high-calorie meals can further disrupt sleep. Research on the connection between sleep and body weight is ongoing, so stay tuned for updates on this topic.

HEADACHES can result from numerous factors, including alcohol consumption, smoking, sleep changes, dehydration, and sinus issues. These are not signals that your body needs a detox.

It’s the New Year, and plenty of people are trying to sell you the next life-changing diet. Before buying into these trends, think twice. Eating a balanced diet of fruits, vegetables, low-fat dairy, lean proteins, and whole grains may not be flashy, but it works.

If you’ve resolved to change your diet, physical activity, or body appearance, avoid elimination diets. Instead, focus on what you can add. Adding is more sustainable and enjoyable than removing. For example, when I fill my plate with fruits and vegetables at lunch, there’s simply no room for the bag of chips I might otherwise eat. And if you really want those chips, allow yourself to have them—otherwise, deprivation can lead to overindulgence later.

For more tips and insights like this, tune in to my Bite by Bite: Nutrition for Life podcast on Spotify, Apple Podcast or wherever you listen!

Monica Nagele, MS/RD, is the Purdue Extension Montgomery County Extension Director, Health and Human Science Educator