Bad news for juice cleanse fans. The two may not be so compatible. At least, that's what a recent study published in the journal Nutrients suggests. Scientists have long been trying to figure out why you shouldn't do a juice detox. And they recently found that people who detoxed had an increase in strains of bacteria linked to inflammation, gut problems, and cognitive decline, both in their oral and gut microbiomes.
Content Why you shouldn't detox on juices: effects on the gut and mouth Juice is not a substitute for whole fruits and vegetables FYI, you probably don't need to detox at all
The study was conducted on only fourteen people. Therefore, experts (like those mentioned in this article) do not dare to draw serious conclusions. However, WomanEL still wants to share with you some caveats.
Why you shouldn't do a juice detox: effects on the intestines and oral cavity
The gut microbiome is an ecosystem made up of diverse microorganisms, including “good” bacteria that help with functions like digestion and immunity, and “bad” bacteria that are linked to health issues like gastrointestinal issues and chronic disease. While researchers didn’t see any changes in the overall gut microbiome after the three-day juice-only diet, they did find an increase in specific unhealthy bacteria that are linked to inflammation and cognitive decline, says Roshini Rajapaksa, MD, a gastroenterologist at NYU Langone.
“When you drink juice instead of eating the whole fruit, you’re depriving yourself of most of the fiber,” says Dr. Rajapaksa. “And that’s one of the really important nutrients that we get from fruits and vegetables that nourish and promote the growth of a healthy microbiome.” Since you don’t have that reliable source of fiber, juicing may have some negative effects on your oral and gut health in the short term, according to the study.
This is a temporary effect (participants saw their microbiomes return to baseline levels a few days after the cleanse). So if you did a juice cleanse months or years ago, your mouth and gut are already fine. However, researchers were able to see changes in your oral and gut microbiomes as early as three days. And some cleanses last five to seven days, meaning the changes may be more significant over a longer period of time.
The oral microbiome is also not to be underestimated, says dentist Chloe Tsang. “The oral microbiome helps break down our food. And some foods can disrupt the microbial balance in both the mouth and the gut,” she says. Sugary foods and drinks, such as juice, can promote the pathogens that lead to tooth decay. But they can also trigger systemic inflammation throughout the body or affect the gut microbiome, Tsang says.
Therefore, occasional juicing shouldn't pose a significant risk. But exclusive cleanses, especially over a long period of time, may not be the best approach for your health.
Juice is not a substitute for whole fruits and vegetables.
Juice cleanses can cause inflammation and disrupt gut health, Source: vecteezy.com
The main reason researchers believe that juicing-only diets affect your microbiome is that they lack fiber. According to registered dietitian Emily Van Eck, fiber is one of the nutrients we know for sure is good for your health. Fiber is crucial for gut health. It feeds the “good” bacteria in your mouth and gut, which are converted into short-chain fatty acids that lower cholesterol and improve mood. Yes, gut health can even affect your mood.
You're not just missing out on fiber. When you eat an apple, you're getting a whole host of nutrients from the fruit, including fiber, vitamin C, and potassium. And these extra nutrients also help with the digestion of another important molecule you're getting from the fruit: sugar. However, when you drink apple juice, many of these nutrients are stripped away. This can lead to spikes in your blood sugar and an overall decrease in nutritional benefits.
The recommended amount of fiber intake varies by age and gender, but a general rule of thumb is 25-30 grams of fiber per day.
FYI, you probably don't need to detox at all.
A cleanse sounds like a good idea. But experts say it won't actually give you the benefits you're looking for. “Our bodies need protein, fat, carbohydrates, and fiber. And the idea that giving your body a break from digesting all of those things is somehow good for your health has no scientific basis,” says Van Eck.
The best cleansers and detoxifiers are actually already inside you. Your body uses your kidneys and liver to “detox.” And you don’t have to go to great lengths to give these organs some love, says Dr. Rajapaksa. For the kidneys, that means staying hydrated; for the colon, eating enough fiber; and for the liver, cutting back on alcohol and Tylenol.
Van Eck says it's probably a good idea to go on a juice cleanse. But she suggests thinking about what you want to get out of it and making small, sustainable changes instead. Maybe eating more fruits and vegetables to get your fiber. Or cooking more meals at home if you find yourself eating out a lot. Van Eck and Dr. Rajapaksa agree that there's no reason to jump on a juice cleanse.
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