The Dark Side Of Juice Cleanses
A juice cleanse typically involves consuming only fruit and vegetable juices for a short period, usually 3 to 7 days. People can either make their own juices or purchase commercially available ones, often at a high price. Proponents of juice cleanses suggest that they can offer various health benefits, such as detoxifying the body, promoting weight loss, and shifting gut bacteria to those linked to weight loss. However, much of the evidence supporting these claims is anecdotal, and experts warn about potential health risks associated with such diets. The FDA has cautioned that some cleansing products may contain harmful or illegal ingredients, and juice-only diets may not provide sufficient nutrients or lead to lasting weight loss.
A recent study has found that even a short 3-day juice cleanse could negatively affect health, even when juices are homemade. Published in MDPI Nutrients, the study indicated that after a 3-day juice cleanse, participants showed changes in their oral microbiome, with an increase in inflammatory bacteria and a reduction in beneficial bacteria. This shift could potentially have adverse health consequences.
Megan Mehnert, a UK-registered dietician, advised caution in interpreting the study’s findings, noting that the sample size was small, the intervention was brief, and the participants were not representative of the general population. The study involved 14 healthy participants, with an average age of 22.7 years. They first followed a 3-day elimination diet, consuming organic fruits, vegetables, gluten-free grains, eggs, and 8 glasses of water per day, while avoiding caffeine, alcohol, processed foods, and other specific items.
After the elimination phase, participants were randomly assigned to one of three diet groups. Group 1 followed a juice fast, consuming 800-900 calories per day of cold-pressed juices. Group 2 continued their regular diet while also drinking cold-pressed juices. Group 3 ate a plant-based whole food diet with 800-900 calories per day. Researchers collected saliva, cheek, and fecal samples before, during, and after the intervention period to study the changes in microbiota.
The results revealed significant changes in the oral microbiome of those on the juice fast, with an increase in Proteobacteria, bacteria linked to inflammatory diseases, and a decrease in Firmicutes, which are essential for fiber fermentation. Similar but less pronounced changes were observed in the other two diet groups. While no major shifts in gut microbiota were noted, the juice fast group did experience an increase in microorganisms associated with proinflammatory activity. The researchers warned that such microbiome alterations could lead to increased risks of conditions like cardiovascular disease, colorectal cancer, and periodontal issues.
Overall, the study highlights that juice cleanses, which are often low in calories and lack essential nutrients, could have detrimental effects on health, especially if followed for extended periods. Mehnert emphasized that although juice cleanses might provide some vitamins and minerals, they fail to offer a balanced array of nutrients necessary for the body.
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