You Might Want to Rethink Your Juice Cleanse

Juice cleanses have become a popular way to “detox” the body and lose weight, but do the alleged benefits really outweigh the risks?

Many of us have experienced the feeling of overeating during a holiday weekend, ordering a little too much takeout, or coming back from a vacation and knowing one thing for sure: your body needs a break. For some people this looks like focusing on eating healthy foods, while others choose to go on a juice cleanse.

Juice cleanses have been popular for many years, but social media has seemingly amplified the trend even more. On TikTok, users share their experiences consuming only juice for periods ranging from one day to a whole month.

The videos are often accompanied by before and after images, amounts of weight lost, and admissions of hunger.

And while some people swear by these cleanses as a way to improve their health or lose weight, a recent study suggests that short-term juice consumption may negatively affect the microbiota.

Juice cleanses are also particularly praised online for their ability to “detox” the body, but experts say this is something the body already does on its own.

“Juice cleanses are often marketed as a way to detox your body, reset digestion, and lose weight,” says Crystal Wyllie, M.D., a general practitioner with a particular interest in women’s health and weight loss. “However, there is little scientific proof to back up these claims.”

The juice cleanse craze

Juicing has been around since the 1930s, with early figures like Dr. Norman Walker promoting the benefits of raw juice, Wyllie says.

“It wasn’t until the early 2000s that juice cleanses really took off, fuelled by celebrity endorsements, wellness trends, and social media,” she explains. “The rise of cold-pressed juice further pushed the idea that juice cleanses were a quick way to ‘reset’ the body.”

Research for Asda Online Doctor, a British telehealth company where Wyllie works, found that around 1 in 6 people in the UK have tried a juice-cleanse diet, she says, highlighting their continued popularity.

There are many different types of juice cleanses out there, from drinking only fruit and vegetable juices to including soups or supplements alongside the juice. Many companies sell their own set juice cleanses, while some people do homemade versions.

The benefits

Wyllie says a juice cleanse can have some short-term benefits for gut health, such as boosting nutrient intake, cutting out processed foods, and keeping you hydrated. It might even help reduce inflammation and give your digestive system a little break, she adds.

“In the short term,” she says, “these cleanses might make you feel lighter and more hydrated while boosting your intake of vitamins and antioxidants.”

The effects, however, are usually temporary,

“While fresh fruit and vegetable juices provide vitamins, minerals, and antioxidants, they lack important nutrients like fiber, protein and healthy fats,” she says. “Plus, your body already has a built-in detox system — the liver and kidneys — so the idea that you need a special cleanse to flush out toxins is pretty misleading.”

The harms

Because juices lack fiber and protein, they can cause blood sugar spikes and energy crashes, according to Carol-Ann Robert, RD. If done for too long or in extreme cases, they can lead to muscle loss or even malnutrition.

“They can also disrupt gut health by starving the good bacteria of fiber,” Robert says “We don't digest fiber, but they do.”

Juice cleanses can throw off your gut bacteria and lead to issues like constipation, bloating or diarrhea, Wyllie adds.

Should you try a juice cleanse?

If you’re thinking of trying a juice cleanse, Robert suggests really thinking about why you want to do it. Is it for health, weight loss, or another goal?

“For most people, they aren’t necessary and can do more harm than good,” she says. “And they most likely won't help in the long term. Hydration, balanced meals, and fiber-rich foods support the body’s natural detox system much more effectively”

If someone really wants to include juices in their diet, they should consume them alongside whole foods rather than replacing meals, she says.

“I would recommend seeking the help of a qualified health professional, like a dietitian, before starting,” she adds.

Wyllie notes, however, that a one-day juice cleanse is generally safe for most healthy people, but doing it for too long may lead to serious side effects. A safer approach is to use juices to supplement a balanced diet rather than relying on them entirely.

“Blending whole fruits and vegetables instead of juicing can help you retain more fiber, and opting for vegetable-heavy juices can help keep your sugar intake in check,” Wyllie says. “It’s also important to get enough protein and healthy fats to maintain your energy levels and muscle health.”