What the evidence says about detox diets
People search for recipes for a detox diet plan expecting juices, teas or a three-day cleanse. The research behind those products is thin. A 2015 critical review in the Journal of Human Nutrition and Dietetics found "very little clinical evidence" for detox diets, said the handful of studies that exist "are hampered by flawed methodologies and small sample sizes", and reported that no randomised controlled trials had tested commercial detox diets in humans (Klein & Kiat, 2015).
What is well supported is less dramatic. The World Health Organization recommends that adults and children keep free sugars below 10% of their daily energy intake, and says that limit reduces the risk of overweight, obesity and tooth decay (WHO, 2015). So the recipes below don't claim to flush anything out. They are simple ways to cook with whole food and lean on dates for sweetness instead of added sugar.
Date and nut energy balls
Blend a cup of pitted dates with half a cup of almonds or cashews and a tablespoon of cocoa powder until it clumps together. Roll into small balls and keep them in the fridge. They replace the kind of packaged bar you'd otherwise pick up with something made from three ingredients you can name.
One caution from the NHS: because dried fruit is sticky, it can increase the risk of tooth decay, so it's better eaten as part of a meal than as a between-meal snack (NHS, How to get more fibre into your diet). Two energy balls after lunch fit that advice better than grazing on them all afternoon.
Oat and date breakfast bowl
Cook oats in water or milk as usual, then stir in two or three chopped dates while the oats are still hot so they soften slightly. Top with a spoon of yoghurt and whatever fruit you have. It's a quick breakfast that doesn't need sugar added, and the NHS itself suggests choosing unsweetened cereal and adding fruit, dried fruit included, for sweetness (NHS).
Dates instead of dressing sugar
If the bottled dressing in your fridge lists sugar on the label, try making your own. Blend one soft date with olive oil, lemon juice and a pinch of salt and you get a dressing with a rounded sweetness, made fresh. It is still sugar from fruit, so use it the way you'd use any dressing, a spoonful at a time. Make it in small batches and keep it chilled.
What a realistic week looks like
Swap one packaged snack a day for something you made, like the energy balls above, eaten with a meal. Add fruit to breakfast instead of sugar. Reach for water first when you want a sweet drink out of habit. The NHS also notes that government guidelines call for 30g of fibre a day and that most adults eat about 20g (NHS, How to get more fibre into your diet), so oats, fruit and nuts in these recipes all help close that gap. None of this "detoxes" anything. It is a pattern you can keep up for longer than a juice cleanse.
This article is general information, not medical advice. If you have diabetes or another health condition, check with your doctor or a dietitian before changing your diet.
If you're stocking up on dates for recipes like these, see our Mazafati dates wholesale guide for buying in bulk, or read more on dates for digestion and energy and the vitamins and minerals in dates.
References
- Klein AV, Kiat H. Detox diets for toxin elimination and weight management: a critical review of the evidence. J Hum Nutr Diet. 2015;28(6):675-86. PMID 25522674
- World Health Organization. WHO calls on countries to reduce sugars intake among adults and children. 4 March 2015. who.int
- NHS. Sugar: the facts. nhs.uk
- NHS. How to get more fibre into your diet. nhs.uk