For years, juice cleanses have been marketed as the ultimate detox, promising clearer skin, rapid weight loss, and a squeaky-clean digestive system. However, recent scientific findings suggest that these liquid-only diets may be doing more harm than good when it comes to your gut microbiome.
“The majority of juice cleanses impact gut health negatively. They can cause bowel habit irregularity and even precipitate inflammatory bowel disease, as the gut microbiota is disrupted due to the lack of fiber in these cleanses. And we see patients all the time whose irritable bowel syndrome worsens after they’ve embarked on a juice cleanse,”
— Fazia Mir, MD, American Gastroenterological Association Spokesperson, Clinical Assistant Professor at the University of New Mexico
The U.S. National Center for Complementary and Integrative Health reports there’s little evidence to support juice cleanses for eliminating toxins from the body. Additionally, some juices used in detox protocols aren’t pasteurized or treated to kill harmful bacteria, potentially exposing individuals to toxigenic E. coli, Salmonella, hepatitis A, and Cryptosporidium.
Moreover, juices made from high-oxalate foods — like leafy greens and beets — can pose a risk for individuals prone to kidney stones, making juice cleanses even riskier for some.
Gut Microbiome: The Real Detox Hero
Your gut is home to trillions of microbes that aid digestion, regulate the immune system, and even produce serotonin. A healthy microbiome thrives on diversity and fiber, both of which are sorely lacking in juice-only diets. Fiber, found in whole plant foods, feeds beneficial bacteria and promotes microbial balance.
What to Do Instead
If you’re looking to reset your gut, skip the liquid fast. Focus on nourishing your microbiome with real food:
- Eat whole, plant-based foods rich in prebiotic fiber (e.g., onions, garlic, oats, bananas)
- Add fermented foods (e.g., yogurt, kefir, kimchi, sauerkraut)
- Stay hydrated — with water, not sugary juices
- Limit ultra-processed foods and added sugars
Juice cleanses offer a quick-fix feeling, but they often come at the cost of gut health. Instead of starving your body, nourish it with whole, fiber-rich foods that support your natural detox systems — your gut, liver, and kidneys. Trust your body — and feed your microbes.
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Disclaimer
The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
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