A recent study has raised concerns about the effects of juice cleanses on the human microbiome, revealing significant changes after just three days. The study involved 14 participants, all around the mean age of 22.7 years, who embarked on a 21-day dietary journey beginning with a three-day elimination diet. This preliminary diet consisted of organic fresh fruits, vegetables, gluten-free whole grains, and eggs, alongside eight glasses of water daily.
The participants were divided into three groups to explore different dietary impacts. Group 1, composed of two males and three females, engaged in a 'juice fast,' consuming 800-900 Kcal per day from cold-pressed fruit and vegetable juices. Group 2, consisting of two males and two females, maintained a regular diet without energy restrictions but supplemented it with cold-pressed juices. Group 3, made up of three males and two females, followed a plant-based, whole food diet with an intake of 800-900 Kcal per day.
Researchers meticulously collected saliva, cheek, and fecal samples at various stages: the start of the study, post-elimination diet, at the conclusion of the intervention diets, and 14 days later. The findings were striking—only three days of a juice cleanse appeared to alter the participants' microbiomes significantly. The altered microbiome showed an increase in inflammatory bacteria and a reduction in beneficial bacteria essential for health.
The implications of these changes are significant. While fruit and vegetable juices can be part of a healthy balanced diet, Public Health England advises that only a small glass of 150ml counts toward your '5 a day.' Excessive consumption poses risks due to the high content of free sugars in juices.
“Generally there is no quick fix to improve health and for most of us, our liver and kidneys do a good job at detoxing the body. Fruit and vegetable juices can be part of a healthy balanced diet — UK Public Health England recommends that a small glass of fruit juice of 150ml a day counts toward your ‘5 a day’, but no more as juices are high in free sugar.” — Megan Mehnert
The study adds to growing concerns over restrictive diets. Megan Mehnert emphasizes the importance of balanced meals and snacks throughout the day, incorporating various food groups to ensure nutritional adequacy.
“Aim to have balanced meals and snacks regularly throughout the day, with a focus on including a variety of different foods from all food groups. Any type of restrictive diet (including low calorie diets) can make it difficult for us to get the right balance of nutrition to keep us healthy,” Mehnert advised.
Juice cleanses are often low in calories and may not meet daily energy requirements. Although they are rich in vitamins and minerals, they lack other crucial nutrients necessary for bodily functions.
“Juice cleansing diets are often low in calories (and may not provide enough energy for our daily needs) and although they may be high in vitamins and minerals, they tend to lack a variety of other important nutrients that the body needs.”— Megan Mehnert
Moreover, regulatory bodies like the FDA caution against detox or cleansing products that might contain illegal or harmful ingredients. Such products often rely on misleading health claims and could pose serious risks to individuals with certain health conditions, such as diabetes.
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