A recent study published in Nutrients has some shocking news for juice cleanse fans. Researchers found that a diet of only juice for three days increased the strains of bacteria associated with inflammation and cognitive decline, both in the oral and gut microbiome. The study, which only had 14 participants, raises important questions about the impact juice cleanses have on our gut health.
Why does this happen? Roshini Rajapaksa MD, a gastroenterologist from NYU Langone says that when you juice fruits and vegetables instead of eating them whole, you eliminate most of the fiber. Fiber is important because it feeds your good bacteria, which promotes a healthy microbiome. Dr. Rajapaksa says that a juice cleansing could have short-term negative effects on gut and oral health if you don’t consume enough fiber.
It’s not only about what you lose, but also what you gain. Chloe Tsang DMD, a dentist, says that sugary foods and drinks like juice can trigger pathogens which can lead to cavities. They can also trigger systemic swelling throughout the body or impact the gut’s bacteria. While a juice detox might seem like an easy way to get more fruits and vegetables, it may not be the best option for long-term health.
The study also shows that juices are not a substitute for whole fruits and veggies. You miss out on fiber and other nutrients when you drink apple juice. Dr. Rajapaksa says that trying to get the fiber shortcut doesn’t work.
Emily Van Eck, RD is a nutritionist from Austin, TX. She says that our bodies do not need extreme cleansing. Dr. Rajapaksa says that the best cleanser and detoxifier is already inside you. To function optimally, your body only needs to stay hydrated, eat enough fiber, avoid excessive alcohol, or Tylenol.
