Juice cleanses have gained popularity as a quick way to supposedly remove toxins, aid digestion, and promote weight loss. These cleanses typically involve consuming only fruit and vegetable juices for a period of three to seven days. However, scientific evidence supporting these claims is limited, and some studies suggest potential harm. This article explores the details of juice cleanses, including how they work, the potential benefits and risks, and how much juice to consume per day.
What is a Juice Cleanse?
A juice cleanse, also known as a juice fast or detox, involves consuming only fruit and vegetable juices for a short period, usually between three and seven days. Participants can make their own juices using fresh or frozen produce or purchase commercially available varieties. Some juice diets involve abstaining from eating other foods and only drinking juice, while some involve eating particular solid foods in conjunction with juices. Whichever approach you adopt the calorie intake is typically very restrictive.
Purported Benefits of Juice Cleanses
Advocates of juice cleanses claim a range of health benefits, including:
- Removing toxins from the body: The idea is that by consuming only juices, the body can focus on eliminating toxins without the burden of digesting solid foods.
- Promoting weight loss: Juice cleanses are typically low in calories, which can lead to short-term weight loss.
- Altering gut bacteria: Some believe that juice cleanses can encourage the growth of beneficial gut bacteria associated with weight loss.
- Enhancing the skin: Some people report improvements in skin condition when combined with lifestyle changes.
- Improving mood: There are some reports of a general improvement in mood when combined with lifestyle changes.
Potential Risks and Drawbacks
Despite the claims, there are potential harms associated with juice-only diets. The FDA warns that some detox/cleansing products may contain illegal or potentially harmful ingredients, are marketed using false health claims, and could be harmful for people with some health conditions, such as diabetes. They also highlight that a juice-only diet is unlikely to provide enough energy or nutrients and rarely leads to lasting weight loss.
A study published in MDPI Nutrients found that a 3-day juice cleanse altered the oral microbiome, increasing inflammatory bacteria and decreasing beneficial bacteria.
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Megan Mehnert, a UK Registered Dietician, advises caution regarding juice fasts, stating they should not be regarded as a quick health fix. She also warns that they could be particularly damaging for people with eating disorders, who may be vulnerable to restrictive diets.
Other potential risks include:
- Nutrient deficiencies: Juicing whole fruit and vegetables eliminates certain nutrients - dietary fibre is an obvious one as well as other beneficial nutrients which are found in or just under the skin and in the seeds. The mineral iron, important for supporting energy levels, and fats, including the essential omega-3 variety, are key nutrients which are likely to be missing from a juice-only diet.
- High sugar content: Juices made from fruit are high in sugar. This is because juicing releases the sugars in fruit - making them ‘free’ sugars, the type we are advised to cut back on - and at the same time it removes the fibre, this results in the sugar being more quickly absorbed into the blood stream.
- Unsustainable weight loss: The weight loss is unlikely to be sustainable in the longer term once you return to your regular eating habits.
- Lack of scientific evidence: There’s little scientific evidence to support juice diets as an approach to better health.
How Much Juice Per Day?
While there is no universally agreed-upon amount of juice to consume during a cleanse, a common recommendation is to drink a juice every 2-3 hours, totaling 6-7 juices per day. A general maintenance diet should include at least 4 detox programs a year, ideally during the change of seasons.
It is generally suggested to consume at least 6 bottles of raw, cold-pressed juice per day, but if you need more-go for it! Just keep a balance of high fruit and high veggie juices.
Types of Juice Cleanses
There are various approaches to juice cleanses, including:
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- Short-term juice fasts (3-7 days): These involve consuming only juice for the duration of the cleanse.
- Modified juice cleanses: These allow for the consumption of some solid foods, such as raw fruits, vegetables, soups, or smoothies, in addition to juices.
- 21-day juice fasts: Some plans recommend fruit and vegetable juices only for 21 days. However, most plans suggest juices for up to one week, followed by a week of vegetable soups and smoothies, followed by raw foods, but no meats or animal foods, to gradually get your digestive tract working again.
What to Eat and Avoid
During a juice cleanse, it is important to focus on consuming a variety of fruits and vegetables in juice form. Some plans may include soups. Green juices, made with celery, spinach or kale, are included to make sure you're getting enough green leafy veggies.
Foods to include (juiced):
- Apples
- Berries
- Bananas
- Citrus fruits
- Kiwi
- Pomegranate
- Pineapple
- Lemon juice
- Watermelon
- Bell peppers
- Cucumber
- Celery
- Fresh herbs
- Leafy greens (kale, spinach, chard)
- Cruciferous vegetables (broccoli, cauliflower, Brussels sprouts)
- Carrots
- Zucchini
Foods to avoid:
- Meats (chicken, pork, beef, lamb)
- Dairy foods (cheese, milk, yogurt)
- Beans and legumes
- Grains (bread, pasta, rice, oats, quinoa)
- Nuts and seeds
- Added fats (cooking oils, salad dressings, mayonnaise)
- Sugar-sweetened beverages
- Alcohol
Preparing for a Juice Cleanse
It is a good idea to prepare your body before a cleanse.
A few days before starting a juice cleanse, it is recommended to:
- Avoid wheat, breads & grains containing gluten, dairy & egg products, meats & seafood, sugars, artificial or processed foods, alcohol, nicotine & caffeine.
- Incorporate raw juices, green vegan smoothies, salads & vegan soups, fruits & vegetables, and steamed vegetables.
- Try to wean yourself off coffee, sugar, alcohol, and any other addictive foods that might cause withdrawal symptoms when you start your cleanse.
- Make an extra effort to hydrate throughout your day with water, at least two liters per day.
Potential Side Effects
Everybody is different, but there are some typical side effects to a juice cleanse that are good to know about and be prepared for. For the first two or three days, detoxification is at its most drastic and noticeable, as the body adjusts to the new regimen. Feeling under the weather, having a headache, fatigue, and minor skin blemishes are all common symptoms of detoxification, and should be embraced!
Post-Cleanse Transition
You’ve hit the reset button and detoxified your system. Now, we want to make sure you’re prepared to maintain and maximize the effects of your cleanse. You are still in detox mode when you exit this cleanse, so try to be mindful of what you put into your system. As you come out of this cleanse, make sure to drink plenty of water and pace yourself as you slowly reintroduce simple, whole foods. Reintroduce solids gradually-start with fruit, steamed veggies, and whole grains.
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Who Should Avoid Juice Cleanses?
If you have a medical condition or are on prescribed medication, consult your GP before making any drastic changes to your eating patterns. The high consumption of natural sugars implicit in juicing can cause blood-sugar levels to fluctuate, so those with diabetes or blood sugar management issues should avoid juice diets.
It is also advisable to avoid juice diets if you:
- are pregnant, or breastfeeding
- are elderly, or under 18
- are recovering from surgery
- have kidney or liver conditions
- have epilepsy
- have anaemia, or low blood pressure
- have a history of eating disorders
Are Juice Cleanse Right for You?
Just because a juice fast is touted by an influencer you admire doesn’t make this fad a healthy choice. Whether you're DIY-ing your cleanse or searching for juice delivery near me, spring is the perfect time for a reset. A well-planned five-day juice cleanse with cold-pressed juice recipes and seasonal ingredients offers a powerful way to boost digestion, cleanse organs, and renew your energy.