Juice cleanses may disrupt microbiome in only 3 days — Nutritionist for Microbiome’s Health in Costa del Sol

12/04/2025

Juice cleanses are everywhere these days, promising to detox your body, improve digestion, and help you lose weight. The idea sounds great—you drink only fruit and vegetable juices for a few days, and your body gets a reset. But is that really what happens? A recent study suggests that a juice cleanse might actually do more harm than good when it comes to your gut health. Here, our Nutritionist for Microbiome’s Health in Costa del Sol explains this study.

What Did the Study Find?

Researchers looked at what happens when people go on a juice-only diet for three days, and the results weren’t exactly what juice cleanse fans would hope for. It turns out that:

Inflammatory bacteria in the mouth increased
Beneficial bacteria that support gut health decreased
The balance of gut bacteria shifted in a way that could lead to health issues

Basically, after just three days of nothing but juice, participants had more bacteria linked to inflammation and fewer of the good bacteria that help digest food and keep the gut healthy. The good news? After two weeks of eating normally again, their gut bacteria started to return to normal.

Juice Cleanse vs. Whole Foods: Which Is Better?

To understand how different diets affect gut health, researchers split participants into three groups:

Juice-Only Diet – Drank only cold-pressed juices (800-900 kcal/day).
Juice + Regular Diet – Ate their normal diet but added cold-pressed juice.
Whole Foods Diet – Ate a plant-based diet with the same calories as the juice-only group.

The juice-only group saw the biggest changes in their gut bacteria, with an increase in bacteria linked to inflammation. The other two groups had much smaller changes, showing that eating actual food—especially whole, plant-based meals—helps keep gut bacteria more stable.

What’s the Problem with Juice-Only Diets?

While fresh juice is packed with vitamins and minerals, drinking only juice for days at a time means missing out on key nutrients like:

Protein
Fiber
Healthy fats
Enough carbohydrates to keep energy levels steady

Without fiber, digestion slows down, and blood sugar can spike, leading to energy crashes. Plus, not getting enough calories can make you feel sluggish, moody, and even lead to muscle loss.

Should You Try a Juice Cleanse?

Juice cleanses might seem like a quick way to feel lighter, but they’re not a magic fix. Your liver and kidneys already do a great job detoxing your body—no expensive juice cleanse needed. If you really want to feel good:

Eat a variety of whole foods
Include plenty of fruits and vegetables in your meals (not just in a juice!)
Make sure you’re getting enough protein, fiber, and healthy fats
Avoid extreme diets that leave you feeling tired and hungry

Nutritionist for Microbiome’s Health in Costa del Sol

If you're looking to boost digestion, feel more energized, and keep your gut healthy, working with a nutrition expert can help. Our Nutritionist for Microbiome’s Health at Helicopteros Sanitarios in Costa del Sol can guide you in creating a balanced, gut-friendly diet that actually works for your body.

Get in touch today to start feeling your best.