Juice cleanses have become a popular trend, with many people turning to them as a quick way to lose weight, clear toxins from their bodies, and improve their skin condition. A juice cleanse is a type of short-term detox diet that involves consuming only juices from fruits and vegetables, often for a period of one to seven days. While proponents claim various health benefits, very little research supports these assertions, and there may even be risks associated with juice cleansing.
What is a Juice Cleanse?
A juice cleanse is a liquid-only diet that can last from a day to a week. It involves consuming only juices or homemade concoctions with water, lemon, and added spices. Juice cleanses are often practiced with the hope of weight loss or clearing toxins from the body.
Potential Benefits of Juice Cleanses
Advocates of juice cleanses claim they can help remove toxins from the body and aid in weight loss. They also suggest that juice cleanses can alter a person’s gut bacteria. Let's look at some of the potential health benefits of juice cleanses.
Juicing for Health
Fruits and vegetables are high in various active compounds that benefit general health and help prevent chronic conditions. For example, they’re a good source of phenolic compounds. These have antioxidant, immune-supporting, and antibacterial properties. Fruit juices may also help lower blood pressure and cholesterol levels.
Juicing for Weight Loss
Juice cleanses may help increase the number of healthy bacteria in your gut, which has been linked to weight loss. In a 2017 study, a 3-day juice-only diet altered the gut bacteria in 20 healthy adult participants. They experienced substantial weight losses that lasted after the study ended. The researchers concluded this may be due to changes in the participants’ gut bacteria.
Read also: Healthier alternatives to juice cleanses
However, it’s important to note that the participants only consumed 1,310 calories per day. This is below the number of daily calories recommended by the “Dietary Guidelines for Americans 2020-2025” for weight maintenance, which is at least 1,600 calories for adult females and 2,000 for adult males. As such, being in a calorie deficit could lead to rapid weight loss.
Juicing to ‘Detox’
Some detox treatments have been shown to improve liver detoxification and remove environmental pollutants from the body. However, the authors of a 2015 review suggest that these clinical studies have significant flaws in methodology and low participant numbers. Much of the promoted evidence also comes from animal research, which can’t necessarily be applied to humans.
Juicing for Skin Health
However, these are both animal studies. More studies with humans are needed before any conclusions can be drawn.
Risks and Considerations of Juice Cleanses
Despite the promoted benefits, juice cleanses come with several potential risks and considerations.
Lack of Scientific Evidence
There is a lack of scientific evidence to support the effectiveness of juice cleanses. They’re also not suitable for everyone, and they might lead to an unhealthy relationship with food or to eating disorders. Speak with a healthcare professional or registered dietitian if you’re concerned about your diet.
Read also: Explore the pros and cons of fruit juice detoxes.
Unsustainable Weight Loss
Severe caloric restriction is not sustainable for most people and rarely leads to long-term weight loss. In most cases, a person will return to their starting weight quickly once caloric restriction ends. It may also increase a person’s risk of other complications. It’s possible to lose weight on a juice cleanse. However, this is likely to be water weight, rather than fat. It’s important to note that after a few days of juice cleansing, you may also start to lose muscle mass. Maintaining muscle mass during weight loss is very important for your general health.
This may vary for every individual and will depend on several factors, such as:
- how much you weigh
- how active you are
- how many calories you’re consuming
The authors of a 2017 study found that participants lost up to 1.2kg after a 3-day juice cleanse.
Low Blood Sugar
Consuming an insufficient number of calories can cause a person to experience symptoms relating to low blood sugar, including fainting, weakness, dehydration, headaches, and hunger. Most people who do juice cleanses don’t eat enough solid food to meet their energy needs. This may lead to increased hunger and energy restrictions that could cause symptoms like:
- tiredness
- headaches
- irritability
Malnutrition
A person on a juice cleanse may not consume enough proteins or fats. Both of these are crucial to physical health, healing, and brain function. Eliminating food groups for extended periods may also lead to malnourishment. Juices also lack other nutrients like protein, whole grains, and heart-healthy fats.
Read also: Juice Cleanse: Benefits and Risks
Dehydration
If a juice cleanse includes laxatives or other methods of bowel stimulation, a person could lose too many nutrients in their stool. This can lead to dehydration and imbalanced electrolytes.
Kidney Health
Many fruits and vegetables are rich in nutrients that can assist in the good working of the kidneys. Increasing fluid consumption can also be beneficial for kidney function.
However, some foods are high in oxalate, a compound that can increase a person’s risk of kidney problems when consumed in high quantities. Foods high in oxalate include spinach and beets.
People living with chronic kidney disease may be at risk of oxalate nephropathy. In rare cases, healthy people may also be at risk of this.
Oxalate nephropathy is a condition in which the body cannot excrete enough oxalate through urine, causing it to build up in kidney tissue. In rare cases, this can cause kidney failure.
Gut Bacteria Changes
Proponents claim that juice cleanses can alter a person’s gut bacteria. However, research shows that juice-only diets have a limited effect on gut bacteria composition. Recent research suggests that juicing may mess with the microbiome. A Northwestern study compared three diet groups: those who drank fruit juice only, those who consumed juice with solid foods, and those who ate whole plant-based foods. The group that did a 3-day juice cleanse showed the most harmful gut bacteria changes linked to inflammation, while the group that ate whole foods saw more beneficial shifts. The juice-plus-food group had milder effects.
Juicing strips away much of the fiber in whole fruits and vegetables, which feeds beneficial bacteria that produce anti-inflammatory compounds such as butyrate. Without fiber, sugar-loving bacteria can multiply. The high sugar content in juice further fuels these harmful bacteria, disrupting the gut and oral microbiome. Unlike the gut microbiota, which remained relatively stable, the oral microbiome showed dramatic changes during the juice-only diet.
Increased Risk of Eating Disorders
Juicing may increase the risk of eating disorders. For example, an obsessive preoccupation with health-promoting foods and an avoidance of foods considered “less healthy” can lead to orthorexia nervosa.
High Sugar Content
Many juices contain high amounts of natural sugars from fruits. Without fiber to slow digestion, sugar enters the bloodstream quickly, causing glucose levels to spike and then crash. This can lead to dizziness, fatigue, and irritability, especially for people with diabetes or insulin resistance.
Misconceptions About Detoxing
Advocates of juice cleanses often claim that the programs can help remove toxins from a person’s system. An increase in fluid consumption can help kidney function, and some nutritional compounds may help in the removal of non-organic waste products in the body. However, there is insufficient evidence to suggest that juice cleanses or other detoxification diets impact the ability to remove toxins. No. The concept of detoxing by eating or drinking certain diets is a myth. All you need to do to support these organs is maintain a well-balanced diet and be mindful of excess alcohol and added sugars."The liver and kidneys remove toxins and waste. The liver and kidneys remove toxins and waste.
Popular Juice Cleanse Programs
There are so many juice cleanse programs on the market these days. Each program boasts slightly different offerings, such as organic ingredients, added protein options, or a focus on convenience. They all include different juices made from a mix of fruits and veggies, like beetroot and celery, and functional ingredients, such as apple cider vinegar and cayenne.
Here's a breakdown of some of the most well-known juice cleanse programs available:
Raw Generation
Raw Generation offers a variety of juice cleanse programs marketed for weight loss, detoxing, and other goals. Their juices are cold-pressed and flash-frozen to preserve nutrients. Popular cleanses include the Skinny Cleanse, which includes cold-pressed juices made with apples, carrots, limes, ginger, and other fruits and veggies. The brand says that participants lost an average of 8 pounds in 5 days on this cleanse. Raw Generation also has the Protein Cleanse, which has you consuming just 38 grams of protein in the entire day. Raw Generation's cleanse pricing starts at $135 for a three-day cleanse, $200 for a five-day, $270 for a seven-day, and $370 for a 10-day program.
Suja Organic
Suja is known for its USDA-certified organic juices and lower-sugar options. Their three-day and seven-day Suja Organic Juice Cleanse includes a mix of green juices and citrus blends. Suja also offers a more flexible approach with cleanses that allow some whole foods alongside the juices-the brand recommends starting the day with a hearty breakfast. Both the three-day and seven-day cleanses are priced the same, at $120.
Pressed Juicery
Pressed Juicery is a popular choice for convenient, grab-and-go cleanses. Their Cleanse 1, 2, and 3 options cater to different experience levels, from beginners to advanced. One-day cleanses are $35, three-day cleanses are $105, five-day cleanses are $175, and seven-day cleanses are $245. Pressed Juicery also offers wellness shots marketed for immune support, gut health, and more.
Juice From the RAW
Juice From the RAW sells cold-pressed, raw juices with no preservatives. It offers juice cleanse programs for two, three, five, six, nine, and ten days. The intermediate 2-Day Juice Cleanse with Probiotics costs around $98, while the six-day cleanse costs $220. Juice From the RAW juices are delivered frozen, and they can last in the freezer for up to six months. Just defrost them at room temperature the day before you start your cleanse.
Alternatives to Juice Cleanses
There is insufficient evidence to assess the efficacy of juice cleanses. Someone wishing to lose or maintain a healthy weight and support their body’s natural processes can try the following alternatives:
Balanced Diet
Eating a balanced diet and staying adequately hydrated are the best ways to maintain a healthy weight and support the body’s removal of toxins. A nutritious diet filled with whole foods is key for optimal health and disease prevention. Juices can complement your diet, but they shouldn’t replace solid food.
The authors of a 2020 review suggest that ultra-processed foods make up to 60% of the average American diet. These foods have been associated with a number of medical conditions, such as:
- heart disease
- higher body weight
- cancer
- type 2 diabetes
- irritable bowel syndrome
- depression
Plant-Based Diets
Based on minimally processed foods, these diets are naturally rich in fruit and vegetables and are associated with reduced body weight. With good planning, a plant-based diet can provide all the nutrients necessary for good health.
Intermittent Fasting
This involves abstaining from eating for limited periods and eating a regular diet at other times. Reviews have linked intermittent fasting with weight loss and improvements in insulin sensitivity.
Incorporating Juices into a Balanced Diet
However, for those who have trouble getting a variety of vitamins, minerals, and phytonutrients into their diets on a regular basis, Moran suggests incorporating juices. “Because the juices are raw, the vitamins are retained,” she says. Nutrients in juice include antioxidants, which are crucial for supporting our immune systems and protecting against chronic conditions like cancer and heart disease. Additionally, juices can increase hydration, which improves digestion.
Blending vs. Juicing
When you blend fruits and vegetables, you break down the whole fruit into a drinkable format. When you “juice” fruits and vegetables, you squeeze out the liquid, separating it from the pulp or fiber. “If you love juicing, consider blending instead to keep the fiber intact, or pair juices with whole foods to balance the impact on your microbiome,” says Dr. Ring.
How to Do a Juice Cleanse Safely (If You Choose To)
If you're still keen on trying a juice cleanse, take a few precautions to help avoid fatigue, blood sugar crashes, or nutrient deficiencies. If you have any health conditions, always check with a healthcare professional, like a dietitian, before starting. Juice cleanses aren’t for everyone, especially those with health conditions such as diabetes, digestive disorders, or nutrient deficiencies.
Here are some tips to keep a juice fast safe and balanced:
- Keep it short: Stick to a cleanse of one to three days. Longer cleanses can lead to low energy, irritability, and hunger. Your body doesn’t need weeks of liquid-only meals to "reset."
- Choose low-sugar juices: To avoid blood sugar spikes, go for juices with plenty of veggies and some fiber. Many juices made for juice cleanses contain natural sugars from the fruit, but you'll also want to check the nutrition facts label and avoid juices that contain added sugar.
- Don’t skip protein and fiber: Add small amounts of plant-based protein (like vegan protein powder) and fiber (like blended veggies) to keep your energy stable and support digestion.
- Listen to your body: If you feel dizzy, weak, or extremely hungry, it’s OK to quit. Eating nutrient-dense whole foods - like nuts, avocados, veggies, and lean proteins such as fish and poultry - can help you feel better.