January: the period of time in which humanity is as hopeful as a kid donating his tooth to a mythical fairy. From gym memberships and new year’s resolutions to buzzy diets, there’s no limit to what we think we can keep up all year. And nothing is as attractive as a juice cleanse. The world over, Google searches for the term “juice cleanse” spiked by 210% on average, from 2020 to 2026. But it doesn’t end there: September sees another sharp increase in searches, spiking from 50-70%, most likely because of the springtime reset. But the body is already equipped with “cleansing” organs: the liver, kidneys, lungs, digestive system. So why does the allure of the juice detox grip us every year?
“Detox diets and cleanses often promise rapid toxin elimination, weight loss and improved energy levels, but research shows most lack strong clinical evidence,” explains dietician Aziwe Booi. “The supplements industry is largely unregulated, with no requirement for health claims to be verified. As a result, many products marketed for weight loss, cleansing or detoxification often contain ingredients with laxative effects.”
So, Are Juice Cleanses Good For You?
Ditching whole foods and consuming all your nutrients in liquid form can become dangerous. Here’s the DL on all your burning juicing questions – with scientific receipts.
Does a juice detox cause weight loss?
Popular juice detox videos showing before and after clips might make it look like a one-way ticket to washboard abs, but there’s a hidden boomerang effect you don’t see. Most of the rapid weight loss from juicing comes from extreme caloric restriction and the lack of protein and fibre, according to The European Food Information Council (EUFIC). In addition, the lighter weight is also the result of muscle mass and water being flushed from the body. That means that once your juice fast is over, your weight is likely to return. In some cases, scientists and experts have seen a link between juice cleanses and orthorexia (an eating disorder where one is overly fixated on healthy foods) and purging disorders. Put together, juice cleanses could create a harmful binge-restrict cycle.
READ MORE: This 17-Day Eating Plan Will Help Get You Back In Shape
Are juice cleanses healthy?
Going juice-only can harm your health. “Juice-only cleanses may lead to nutrient deficiencies, blood sugar fluctuations and negative metabolic effects,” explains Booi. In a small 2025 study in the journal Nutrients, 14 people were put on one of three diets for three days, one of which was juice-only. Among the juice-only participants, researchers found an uptick in “pro-inflammatory bacterial families” (i.e., bacteria that encourages inflammation). The authors attributed this spike to the high-sugar low-fibre content of the diet. That’s not all: the study also found bacteria that are associated with poorer gut health and even cognitive decline. Plus, adds Booi, “long-term use of such substances can be dangerous and may lead to dehydration and, in severe cases, hospitalisation.”
Does A Juice Cleanse Detox Your Body?
“The human body is naturally equipped with highly efficient elimination systems that continuously remove waste without the need for special regimes or products,” says Booi. So does a juice cleanse detox your body better than your organs? The short answer is no (womp, womp). While toxins can build up in the liver and kidneys, thus limiting its ability to shuttle out the nasties, juice detoxes are not scientifically proven to do what they claim. “You might feel lighter or sharper during a cleanse, but that’s usually due to calorie restriction or cutting out alcohol and processed foods temporarily – not because you’ve eliminated ‘toxins’,” says Booi.
READ MORE: What Really Happens To Your Body (And Brain) On A Detox Diet?
Healthier Ways To “Reset” Your System
Downing healthy juices are totally ok – as long as they’re part of a wholefood diet, experts say. And, if you want to boost your kidney, liver and digestive function, there are easier – and free – ways to do so.
Ditch alcohol
Excessive drinking can damage liver function. The solve? Stay away from booze.
Drink more water
Nature’s OG cleanse: water. Water boosts the absorption of nutrients and helps with digestion. Water helps usher waste from the body, which leaves in the form of urine, breath and sweat. And, if you don’t like the taste, go for rooibos: it’s antioxidant-heavy and may actually protect the gut.
Eat less sugar
Sugar’s negative side-effects keeps climbing as high as Alex Honnold. The sweet stuff is now linked to 18 endocrine/metabolic conditions, 10 cardiovascular outcomes, seven cancer outcomes, and 10 other outcomes (neuropsychiatric, dental, hepatic, osteal, and allergic), according to a wide-ranging review in the British Medical Journal. Your move: try to get less than 25g total per day.
Add fibre
Fibre, which acts as the body’s broom, provides roughage that sweeps the intestines and binds to toxins, hoovering them out in the process. Fibre has weight-loss properties, filling you up and keeping you fuller for longer.
READ MORE: Do You Really Need A Parasite Cleanse?
Source: https://www.womenshealthsa.co.za/food-and-nutrition/feed/
