Juice Cleanse: Benefits, Risks, Research

What does a juice cleanse do to your body? A juice cleanse is a type of “detox” diet meant to aid weight loss and get rid of toxins from your body. There’s limited research on those possible benefits, though. Juice cleanses may even result in severe complications, such as dehydration and kidney problems.

You might want to skip out on juice cleanses and other detox diets if you feel like some back-to-basic eating is in order. Read on to learn about juice cleanses, including benefits and risks.

Juice cleanses help increase your intake of several antioxidants, minerals, and vitamins. Fruits and vegetables are sources of a wide range of nutrients that help protect against cancer, heart disease, and respiratory disease.

People often promote juice cleanses as ways to remove toxins from your body and support weight loss. Some evidence suggests that detox diets help support your body’s natural detoxing methods. The limited available data, however, is flawed and based on a small number of participants.

Research has found that juice cleanses and detox diets may cause initial weight loss since you reduce your caloric intake. Keep in mind that diets low in calories can leave you feeling weak and may negatively affect your metabolism if you do them for too long. You might even regain weight once you resume a regular diet.

Research has linked juice cleanses to eating disorders and an increased risk of severe health issues. Trying a detox plan, for example, can increase your risk of blood sugar spikes, dehydration, and kidney problems. You may also not give your body the nutrients it needs.

Blood Sugar Spikes

People often say headaches are a result of detoxing, but they can be a sign that your blood sugar is high. Fruits and vegetables are rich sources of fiber, which adds bulk to your meals and keeps you full for long periods. You remove the fiber from fruits and vegetables when you juice them, leaving the sugar behind. Your blood sugar might spike, causing headaches and leaving you feeling tired and weak.

Dehydration and Electrolyte Imbalances

Cleanses meant to flush out your intestines are possibly unsafe. Some detox products, for example, contain laxatives. Those products may cause severe diarrhea that results in dehydration and electrolyte imbalances. Electrolytes are minerals that balance the amount of water in your body and the acidity of your blood.

“While [cleanses] intend to clear out retained stool, they may inadvertently clean out the healthy, good bacteria in the gut, as well,” Sharon Horesh Bergquist, MD, director of Emory Lifestyle Medicine and Wellness, told Health. “Without adequate fluid intake, the loose, watery bowel movements can leave you dehydrated and depleted of essential electrolytes.”

Kidney Problems

Some juices are made from foods like spinach and beets, which are high in oxalate. This naturally occurring substance can increase your risk for kidney problems if you consume large amounts.

Another problem with “detoxes” is that they are meant to be quick fixes. As a result, juice cleanses are often unsustainable in the long term. Experts instead suggest an eating plan that cuts back on added sugar, saturated fat, and sodium.

Nutrient-dense meals like smoothies, loaded salads, and roasted veggie bowls may help, Amy Shapiro, RDN, founder and director of Real Nutrition, told Health. You can also drink tea and water all day long. You’ll want to avoid or limit soda, specialty coffee drinks, and alcohol.

Try opting for a simple diet when you want a reboot, said Dr. Bergquist: “Reintroduce foods closest to their natural form. We know, from an abundance of studies, that the healthiest dietary patterns in the world are those that include whole or minimally processed, plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts, seeds, and spices.”

Just remember to be gentle with yourself if you feel like your diet is off track. It’s perfectly OK to enjoy a glass of wine or a sweet treat now and then. Try making minor changes to your eating plan instead of feeling guilty about your choices.

“Take a break from desserts every night, or do not open a bottle of wine at home. Only enjoy a drink when you’re out. Make sure half your plate is filled with vegetables at every meal, and aim for three to four workouts a week,” said Shapiro. “We get results from the choices we make most of the time. Small blips or indulgences do not mean we have poisoned our bodies and need to detox them.”

There’s little evidence that juice and “detox” cleanses are beneficial. Juice cleanses can actually increase your risk of severe complications, such as dehydration and kidney problems. Focus on hydrating with tea and water instead of trying a juice cleanse. Opt for a plant-based diet with high-fiber foods and healthy fats and limit processed food.