Undergoing a Juice Cleanse: Three Days of Fasting Could Alter Your Gut Microbiota
Juice cleanses, the popular short-term diets that involve consuming only fruit and vegetable juices, are often advertised as aIDS for detoxification, weight loss, and improved gut health. However, recent scientific studies suggest that these cleanses may not be as beneficial as some claim. In fact, a new study published in the journal Nutrients reveals that even a short 3-day juice cleanse could potentially harm your health.
The research involved 14 healthy participants who followed an elimination diet for 3 days before being randomly assigned to one of three groups. Group 1 followed a juice fast, consuming 800-900 Kcal per day of cold-pressed fruit and vegetable juice. Group 2 ate a regular diet with cold-pressed juices, while Group 3 followed a plant-based whole food diet, supplying them with 800-900 Kcal daily. After three days, they all followed a 3-day reintroduction diet and returned to their normal diets.
The researchers collected saliva, cheek, and fecal samples at several points during the study to examine changes in the participants' microbiomes. They found that the juice fast group had significant alterations in their cheek and saliva microbiota, which increased inflammatory bacteria and decreased beneficial species. Although smaller changes were observed in the other groups, the juice fast group showed an increase in proinflammatory activity in their gut microbiomes.
Megan Mehnert, a UK Registered Dietician, cautions that while the study should be interpreted with caution due to its small sample size, short duration, and non-representative population, it suggests that juice fasts may be harmful to health. Juice cleanses are often low in calories and may not provide enough energy or nutrients, as well as lacking a variety of essential nutrients.
Mehnert also warns that restriction diets, including juice fasts, could be dangerous for people with eating disorders, who may have compromised health and increased fear of food due to these dietary practices. She advises following balanced, regular meals and snacks with a variety of foods from all food groups.
This study adds to the growing body of evidence suggesting that juice cleanses may not deliver significant health benefits and could even be harmful. Instead, Mehnert encourages regular, balanced meals and snacks to maintain overall health.
The study in 'Nutrients' indicates that individuals on a juice fast, consuming only fruit and vegetable juices, might experience alterations in their cheek and saliva microbiota, leading to an increase in inflammatory bacteria and a decrease in beneficial species. Further exploration about other nutrition sources is crucial, as juice cleanses may not provide enough energy or essential nutrients, potentially harming one's health.
