Juice Cleanses: The Detox Myth Explained

Juice cleanses promise to "detoxify" your body, flush out toxins, reset your digestive system, and kickstart weight loss. They're marketed with clean imagery, wellness language, and impressive price tags.

There's just one problem: the entire premise is scientifically baseless. Your body doesn't need "cleansing," and juice fasts don't provide any benefits you couldn't get from simply eating vegetables.

What Is a Juice Cleanse?

A juice cleanse typically involves:

• Consuming only fruit and vegetable juices for 1-7 days
• No solid food whatsoever
• Often sold as expensive pre-packaged programmes (£50-200+)
• Claims to "detoxify," "reset," or "cleanse" the body

Some versions include nut milks, herbal teas, or supplements. All share the core premise that drinking liquified produce without eating actual food provides special health benefits.

The "Detox" Myth

When cleanse companies are asked to identify which specific "toxins" their products remove, they can never provide a clear answer. That's because "toxin" in wellness marketing is a vague, undefined term - not a scientific one.

What Actually Happens During a Juice Cleanse

1. You eat very few calories - Most juice cleanses provide 800-1,200 calories per day, well below normal intake. Any effects come from calorie restriction, not magical detoxification.
2. You lose water weight - Low calorie intake depletes glycogen (stored carbohydrates), which holds water. The scale drops, but it's not fat loss - you'll regain it immediately.
3. You feel terrible initially - Headaches, fatigue, irritability. These are symptoms of undereating, not "toxins leaving your body."
4. Your digestive system slows - Without fibre from whole foods, bowel movements decrease. Not a "rest" - just consequences of a liquid diet.
5. You lose muscle - Juices provide minimal protein. Extended juice fasting causes muscle breakdown as your body seeks amino acids.

Why Juicing Is Worse Than Eating

Juicing doesn't concentrate nutrients - it removes them:

• Fibre is discarded - Juicing removes the pulp, which contains most of the fibre. Fibre is essential for gut health, blood sugar control, and satiety.
• Sugar is concentrated - A juice might contain 6 apples worth of sugar without the fibre to slow absorption. This spikes blood glucose.
• Protein is absent - Fruits and vegetables contain minimal protein. A juice-only diet provides nowhere near adequate amounts.
• Satiety is reduced - Liquid calories don't satisfy hunger like whole foods. You drink calories but still feel hungry.

But People Say They Feel Better...

Some people genuinely report feeling good during or after a cleanse. Here's why:

• Placebo effect - Believing you're doing something healthy makes you feel better. This is real and measurable.
• Elimination of junk food - If you normally eat poorly, switching to any whole-foods-based approach will feel better. You'd feel equally good eating vegetables.
• Increased vegetable intake - Many people don't eat enough produce. Even in juice form, the vitamins and antioxidants are beneficial.
• Mindfulness and control - Following a strict protocol can create a sense of accomplishment and awareness around eating.

None of these benefits are unique to juice cleanses. All are achievable by simply eating more vegetables and fewer processed foods - while also eating adequate protein and fibre.

The Marketing Problem

Juice cleanses are a textbook example of wellness marketing:

• Use vague, science-y language ("detox," "cleanse," "reset")
• Never make specific, testable claims
• Rely on testimonials rather than research
• Charge premium prices for basic produce in liquid form
• Target people who already care about health

A 3-day juice cleanse costing £150 contains roughly £15-20 worth of fruits and vegetables. The markup isn't for science - it's for marketing.

What to Do Instead

If you're drawn to juice cleanses, you probably want to:

• Eat more vegetables
• Eat less processed food
• Feel more energetic
• Have a sense of control over your health

You can achieve all of these by:

• Adding vegetables to every meal - No removal required
• Reducing (not eliminating) ultra-processed foods - Sustainable change
• Eating adequate protein - Supports energy and satiety
• Staying hydrated - Water works fine

This approach is cheaper, more sustainable, and actually supported by evidence.