Juice Cleanse: What to Know About Effectiveness and Safety (2024)

A juice cleanse involves consuming only juice made from fruits and vegetables. Some people say the benefits of juice cleanses can include aiding in weight loss, detoxification, enhancing skin health, and boosting digestive health. However, many healthcare professionals believe that a balanced and varied diet and regular exercise are healthier long-term solutions than short-term solutions like a juice cleanse.

Read on to learn more about juice cleanses. This article looks at the effectiveness of juice cleanses, potential risks, and possible alternatives.

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A juice cleanse is a diet plan that involves consuming only juices made from fresh vegetables and fruits high in nutrients, vitamins, and minerals, often as a way to lose weight or “cleanse” the body.

Depending on your preference or specific cleanse program, it can last from a few days to several weeks.

Advocates for juice cleanses say they may have several health benefits.

A juice cleanse may lead to temporary weight loss due to its low-calorie nature, but long-term weight loss is unlikely because the initial weight loss is mainly water weight, not fat loss. Therefore, the lost weight may return once you resume your regular eating patterns.

Several studies have explored the short-term effects of juice cleanses on weight loss. One 2017 study Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source found that a 3-day juice-based diet led to significant weight loss in healthy adults. The participants experienced decreased weight, body mass index, and changes in the intestinal microbiota.

However, the long-term effects of a juice cleanse on weight loss are still uncertain.

Learn about how to talk with your doctor about your weight.

While juice cleanses are often marketed to detoxify the body, limited scientific evidence supports this claim. Your body has a natural detoxification system involving organs such as the liver and kidneys, which can eliminate toxins from your body.

However, further research is needed to fully understand the effects of a juice cleanse on detoxification processes.

Consuming fruits and vegetables can positively affect digestive health. However, a juice cleanse may lack important dietary components, such as fiber, which helps to maintain regular bowel movements and overall digestive health.

Fiber acts as a bulking agent in the digestive system, promoting Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source healthy bowel movements and reducing the risk of constipation. However, the juicing process removes most of the fiber from fruits and vegetables, decreasing fiber intake during a juice cleanse.

Studies also suggest the significant role of dietary fiber in supporting digestive health. According to a 2020 research review Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source, adequate fiber intake may lead to a healthy gut microbiome, promoting a favorable balance of bacteria associated with improved health outcomes. But again, because juice cleanses lack fiber content, they may not provide these benefits.

Learn about gut health.

Advocates say juice cleanses can improve skin health, though scientific evidence is limited.

According to a 2016 study Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source, citrus-based fruit juice may benefit the skin because it contains vitamin C and other antioxidants.

A 2017 study Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source in hairless mice suggested that pomegranate juice may help with skin health by exerting anti-aging effects, including moisturizing the skin, inhibiting inflammation, and providing antioxidant activity, which can protect against UVB-induced photoaging.

More research into the possible benefits of juice cleanses for the skin is needed.

While a juice cleanse may have a few benefits, it may also have several risks and drawbacks.

A juice cleanse may be associated with several risks, including the following Trusted Source National Cancer Institute Governmental authority Go to source:

• Some juices used in cleanses may not be pasteurized and could contain harmful bacteria, leading to illness.
• Drinking excessive amounts of high-oxalate juice, such as spinach or beet juice, can increase the risk of kidney problems.
• Severe calorie restriction or restrictive diets may not provide all the nutrients your body needs, potentially leading to malnutrition, electrolyte imbalances, and other serious health concerns.

Before starting a juice cleanse, it is important to consider the potential drawbacks.

• Cleanses or any other type of detox programs may not provide Trusted Source National Cancer Institute Governmental authority Go to source your body with enough essential nutrients.
• A juice cleanse may not be an effective long-term weight management solution as people often regain the weight they lost once regular eating patterns resume.
• Prolonged juice cleanses can lead to unwanted side effects such as fatigue, headaches, dizziness, fainting, and dehydration.
• A juice cleanse can result in an unhealthy relationship with food, leading to Trusted Source PubMed Central Highly respected database from the National Institutes of Health Go to source eating disorders such as orthorexia nervosa.
• A juice cleanse is not a sustainable solution for maintaining a healthy lifestyle. For long-term health benefits, doctors recommend making sustainable changes in dietary habits, such as consuming a balanced diet.

Therefore, before starting a juice cleanse or adopting any restrictive diet, consider contacting a doctor or registered dietitian. They can provide personalized guidance based on your needs.

Learn more about the possible risks of cleanses.

There are numerous possible alternatives to juice cleanses that may provide similar or more sustainable benefits. Consider these alternatives instead of doing a juice cleanse:

• Consume nutrient-rich foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats to provide your body with essential nutrients.
• Instead of juices, consider blending whole fruits, vegetables, and protein sources such as yogurt or protein powder to create nutrient-dense smoothies.
• Be mindful of your eating habits by being aware of your hunger and fullness cues and savor each bite. This will help you maintain a healthy relationship with food.
• Get enough regular physical activity or exercise to help maintain a moderate weight, improve cardiovascular health, enhance mood, and boost energy levels.

Some people say following a juice cleanse diet plan can aid in weight loss, help detoxify the body, boost digestive health, and enhance skin health. However, in general, research is either limited or doesn’t support these claims.

Medical professionals typically advise that consuming a balanced diet and getting enough regular physical activity or exercise is more beneficial for a person’s health.

If you’re considering a juice cleanse, it is best to contact a doctor or registered dietitian for advice. They can provide more information about whether you may benefit from a juice cleanse or if there are alternatives you may wish to consider.