Juice Cleanse: Benefits and Risks

Juice cleanses are often promoted as a quick way to “reset” the body, take a break from heavy meals, or boost nutrient intake. For some people, a short cleanse may feel refreshing, especially after periods of stress or indulgence. But the science behind juice-only diets is mixed, and the experience can vary dramatically from person to person. Understanding both the potential benefits and the real risks can help you make an informed decision.

What Is a Juice Cleanse?

A juice cleanse typically involves drinking only fruit and vegetable juices for a set period—usually one to three days. Some versions include herbal tea or small amounts of nut milk, but many plans eliminate all solid foods. The appeal is understandable: juices provide vitamins and antioxidants in an easy-to-digest liquid form.

However, the body already has a sophisticated detox system made up of the liver, kidneys, lungs, skin, and digestive tract. These organs work continuously, with or without a cleanse. This doesn’t mean juice is “bad”—fresh juice can be a healthy addition to a normal diet—but a cleanse is not medically necessary for detoxification.

Potential Benefits

A Concentrated Dose of Micronutrients

Fresh juice offers vitamins, minerals, and plant compounds in an easily absorbed form. During a cleanse, people often consume more vegetables and fruits than they usually do in a typical day.

A Break From Heavy Meals

If your usual diet includes processed foods, excess salt, or large portions, switching temporarily to light, liquid-based nutrition can reduce bloating and help you feel less weighed down.

Short-Term Dietary Reset

Some people find that a cleanse helps them pause unhelpful eating habits. Once the cleanse ends, they feel more motivated to choose whole foods, cook at home, or reduce sugar and alcohol intake.

Boost in Hydration

Most juices — especially those heavy on cucumber, celery, or citrus — are high in water. Increased hydration can improve energy, skin appearance, and digestion for some individuals.

Important Risks to Consider

Very Low in Protein, Fiber, and Healthy Fats

Because juice removes the pulp — the part containing fiber — a cleanse lacks the nutrients needed for stable energy. Without enough protein and fat, you may experience headaches, irritability, or fatigue.

Fiber also plays a vital role in gut health. Evidence suggests that juice-only diets can disrupt the balance of gut bacteria, which may increase inflammation or digestive discomfort in some people.

Blood Sugar Fluctuations

Fruit-heavy juices can cause rapid spikes followed by sharp drops in blood sugar. People who are sensitive to glucose changes may feel shaky, dizzy, or unusually tired.

Possible Strain on the Kidneys

Certain leafy greens and vegetables (like spinach and beets) are naturally high in oxalates. When consumed in large amounts in juice form, these compounds may be problematic for individuals with kidney conditions.

Metabolism May Temporarily Slow

Very low calorie intake signals the body to conserve energy. For those hoping to lose weight long term, this can work against them — any weight lost during a cleanse is typically water, not fat.

Not Suitable for Everyone

Pregnant or breastfeeding women, individuals with diabetes, those recovering from illness, or anyone with kidney issues should avoid juice cleanses unless advised by a medical professional.

How to Do a Juice Cleanse (If You Choose to Try One)

Although juice cleanses aren’t necessary and may not be suitable for everyone, some people still choose to try them. If you decide to proceed, doing it safely is essential.

• Keep the cleanse short—typically 1–3 days.
• Prioritize vegetable-heavy juices to avoid excessive sugar.
• Add a protein source if needed (a small smoothie with nut milk, or a protein supplement).
• Avoid strenuous exercise during the cleanse.
• Drink plenty of water to maintain hydration.
• After the cleanse, reintroduce food gradually: start with soups, steamed vegetables, and whole fruits.
• Avoid treating cleanses as a frequent or long-term nutrition strategy.

Healthy Alternatives to a Juice Cleanse

If your goal is to feel lighter, more energized, or more nourished, there are healthier and more sustainable ways to get there. Many of these approaches support your liver, kidneys, gut, and immune system—without restricting essential nutrients.

Our organs—especially the liver, kidneys, and lungs—are already highly effective at eliminating harmful compounds.
That said, these habits can further support their work:

• Eat a well-balanced, anti-inflammatory diet
• Aim for 150–300 minutes of physical activity per week
• Limit added sugars and ultra-processed foods
• Drink smoothies instead of juices to keep the fiber
• Stay hydrated with 6–8 glasses of water per day
• Choose nutrient-dense foods you genuinely enjoy
• Identify emotional triggers that lead to overeating or restriction
• Explore intermittent fasting if appropriate for your lifestyle
• Practice mindful eating
• Pay attention to portion sizes without strict rules

High-Fiber Fruits and Vegetables

If you want to support digestion and gut health—without removing fiber—these whole foods are excellent options:

• Pears
• Strawberries
• Blackberries
• Apples
• Raspberries
• Carrots
• Beets
• Broccoli
• Kale

These foods help regulate blood sugar, aid digestion, support healthy cholesterol levels, and keep you fuller for longer.

Heads Up

If you find yourself frequently trying restrictive diets like juice cleanses, or if you feel guilt or anxiety around food, it may be helpful to talk with someone you trust—a friend, family member, or healthcare professional. Signs that you may need extra support include:

• feeling preoccupied with body size or weight
• being overly rigid with food rules
• feeling guilt or shame after eating
• repeatedly cycling between restriction and overeating

These may be signs of disordered eating, which can affect anyone regardless of age, gender identity, race, or background. These patterns aren’t your fault, and they don’t happen because of a lack of discipline. They often arise from a mix of biological, social, cultural, and environmental factors.