Juice Cleanses: Benefits, Risks, and Safe Practices

Key Takeaways

• Juice cleanses may lead to short-term weight loss, but most people regain the weight once they return to their normal diet.
• There is no scientific evidence that juice cleanses help with detoxification. Our liver and kidneys naturally handle waste removal without needing a cleanse.
• A balanced, calorie-controlled diet with whole, nutrient-rich foods is a better option for a more sustainable approach to feeling leaner and lighter.

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Juice cleanses, or juice fasts, are promoted as these quick-fix "detox" solutions. They often promise lofty benefits, like helping you drop a few pounds, debloat, and clear your skin. But they usually require a pretty steep mental (and financial) commitment. 

Most of these cleanses require you to replace all your meals with fruit and vegetable juices for three to ten consecutive days. Depending on the brand, they can have a hefty price tag without real sustainable health benefits.

Here's everything you need to know about juice cleanses and why you're better off skipping them. 

Popular Juice Cleanse Programs

There are so many juice cleanse programs on the market these days. Each program boasts slightly different offerings, such as organic ingredients, added protein options, or a focus on convenience. They all include different juices made from a mix of fruits and veggies, like beetroot and celery, and functional ingredients, such as apple cider vinegar and cayenne.

Here's a breakdown of some of the most well-known juice cleanse programs available:

Raw Generation

Raw Generation offers a variety of juice cleanse programs marketed for weight loss, detoxing, and other goals. Their juices are cold-pressed and flash-frozen to preserve nutrients. Popular cleanses include the Skinny Cleanse, which includes cold-pressed juices made with apples, carrots, limes, ginger, and other fruits and veggies. The brand says that participants lost an average of 8 pounds in 5 days on this cleanse. Raw Generation also has the Protein Cleanse, which has you consuming just 38 grams of protein in the entire day. Raw Generation's cleanse pricing starts at $135 for a three-day cleanse, $200 for a five-day, $270 for a seven-day, and $370 for a 10-day program.

Suja Organic

Suja is known for its USDA-certified organic juices and lower-sugar options. Their three-day and seven-day Suja Organic Juice Cleanse includes a mix of green juices and citrus blends. Suja also offers a more flexible approach with cleanses that allow some whole foods alongside the juices—the brand recommends starting the day with a hearty breakfast. Both the three-day and seven-day cleanses are priced the same, at $120. 

Pressed Juicery

Pressed Juicery is a popular choice for convenient, grab-and-go cleanses. Their Cleanse 1, 2, and 3 options cater to different experience levels, from beginners to advanced. One-day cleanses are $35, three-day cleanses are $105, five-day cleanses are $175, and seven-day cleanses are $245. Pressed Juicery also offers wellness shots marketed for immune support, gut health, and more.

Juice From the RAW

Juice From the RAW sells cold-pressed, raw juices with no preservatives. It offers juice cleanse programs for two, three, five, six, nine, and ten days. The intermediate 2-Day Juice Cleanse with Probiotics costs around $98, while the six-day cleanse costs $220. Juice From the RAW juices are delivered frozen, and they can last in the freezer for up to six months. Just defrost them at room temperature the day before you start your cleanse. 

Potential Benefits of Juice Cleanses

You'll take in more of certain nutrients

Fruit juices are a source of antioxidants, potassium, and vitamin C — all nutrients most of us could use more of. These beneficial plant compounds might help lower blood pressure, research shows.¹ However, juice cleanses lack fiber that's found in whole fruit. And you can get all these nutrients plus fiber by eating whole fruit. ¹

It might help with hydration

Many people don’t drink enough water daily. Juice cleanses provide good hydration and may help prevent symptoms of dehydration, such as brain fog, irritability, and headaches.

It's worth noting, though, that some of the symptoms of dehydration mentioned above can also be experienced as a result of not getting enough calories and feeling hungry, which is the case for many people on juice cleanses. 

It might lead to short-term weight loss

One study found that a 3-day juice-only diet altered gut bacteria and led to lasting weight loss.² Researchers suggested that changes in gut bacteria played a role, but it's worth noting that the study participants consumed only 1,310 calories per day. Calorie deficits often lead to weight loss, so the weight loss may just be due to cutting calories. The study was also very small, including just 20 people, so more research is needed to draw conclusions about juice cleanses and weight loss.

Also important to note: Generally, research shows that people usually regain the weight they lost after stopping the juice cleanse.^2,3

Potential Risks and Considerations

Its benefits lack scientific evidence

Despite claims about detoxification, very limited scientific evidence supports juice cleanses. The body already has an efficient detox system — the liver and kidneys — that filters toxins from the body, deeming any extra "cleansing" unnecessary. 

While some studies suggest short-term benefits, there’s little proof that juice cleanses provide lasting health improvements. What's more, we currently don't have solid research on detox programs' long-term effects. ³

It can cause blood sugar spikes

Many juices contain high amounts of natural sugars from fruits. Without fiber to slow digestion, sugar enters the bloodstream quickly, causing glucose levels to spike and then crash. This can lead to dizziness, fatigue, and irritability, especially for people with diabetes or insulin resistance. 

It may disrupt gut health

Recent research suggests that juicing may mess with the microbiome. A Northwestern study compared three diet groups: those who drank fruit juice only, those who consumed juice with solid foods, and those who ate whole plant-based foods. The group that did a 3-day juice cleanse showed the most harmful gut bacteria changes linked to inflammation, while the group that ate whole foods saw more beneficial shifts. The juice-plus-food group had milder effects. ⁴

It may not be safe for people with kidney issues

People with kidney issues who are prescribed to limit their oxalate intake may want to skip juicing. One case study in the American Journal of Medicine found that a man with stage 3 chronic kidney who had been on an unusually long (six-week) juicing program ended up consuming too much oxalate. Juices seem to boost oxalate absorption because they tend to be low in calcium and high in vitamin C. ⁵

How to Do a Juice Cleanse Safely

If you're still keen on trying a juice cleanse, take a few precautions to help avoid fatigue, blood sugar crashes, or nutrient deficiencies. If you have any health conditions, always check with a healthcare professional, like a dietitian, before starting. Juice cleanses aren’t for everyone, especially those with health conditions such as diabetes, digestive disorders, or nutrient deficiencies.

Here are some tips to keep a juice fast safe and balanced:

• Keep it short: Stick to a cleanse of one to three days. Longer cleanses can lead to low energy, irritability, and hunger. Your body doesn’t need weeks of liquid-only meals to "reset."
• Choose low-sugar juices: To avoid blood sugar spikes, go for juices with plenty of veggies and some fiber. Many juices made for juice cleanses contain natural sugars from the fruit, but you'll also want to check the nutrition facts label and avoid juices that contain added sugar.
• Don’t skip protein and fiber: Add small amounts of plant-based protein (like vegan protein powder) and fiber (like blended veggies) to keep your energy stable and support digestion.
• Listen to your body: If you feel dizzy, weak, or extremely hungry, it’s OK to quit. Eating nutrient-dense whole foods — like nuts, avocados, veggies, and lean proteins such as fish and poultry — can help you feel better.

The Bottom Line

Juice cleanses aren't all they're chalked up to be. Some research shows that they can help with weight loss — but more often than not, people end up regaining the weight after stopping the cleanse and returning to their regular diet. Plus, juice cleanses aren't scientifically shown to help detoxify — it's our liver and kidneys' job to remove waste products from our bodies, and these organs don't need any extra help from programs dubbed as a cleanse. If you want to feel a bit leaner and lighter, consider trying a calorie-restricted diet full of whole, nutrient-rich foods instead.

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