And it may take as little as three days to do some damage.
We all know we need to eatfruits and vegetables, but many of us dont get enough of them.
While juicing your produce might seem like a quick fix, depending on juice also has its drawbacks.
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It helps keep our blood vesselsand intestinescleaned out.
It helps stabilize blood sugar, and its a food source for beneficial gut bacteria.
Eating enough fiber is even associated with a lower risk ofheart disease.
Since there is no fiber in juice to slow its digestion, it can quickly spike blood sugar.
This might be a good thing if you have diabetes and your blood sugar is dangerously low.
But when you imbibe juice on the regular, it can send your blood sugar soaringand then crashing.
And so the cycle goes.
Then there arejuice cleanses.
Some of them also claim to improve the gut microbiome.
How Was This Study Conducted?
Researchers recruited study participants from the Northwestern University student body.
Participants were then randomly split into one of three different diet intervention groups, with interventions lasting three days.
The third group was provided with an 800- to 900-calorie plant-based whole-food diet but consumed no juice.
After the three-day elimination diet, participants began their assigned intervention diets.
What Did This Study Find?
The juice-plus-food group saw some of the same changes to their oral microbiomes but to a lesser degree.
Its important to note that in those three days, only the oral microbiomes exhibited these changes.
The gut microbiomes in all three groups saw very little change.
This, say study authors, reflects how quickly the oral microbiome can change.
How Does This Apply to Real Life?
So what does this all mean for you?
In a nutshell, keep on aiming for a balanced diet that includes a variety of whole foods.
And stay well-hydrated by drinking plenty of water.
But what about juice?
Juice also fits into a healthy dietjust dont make it your primary form of produce.
And see to it its 100% juice, not a juice beverage or juice cocktail.
If you want the flavor of juice but with fiber, whip up a smoothie.
Frequently engaging in juice cleanses may also increase the risk of disordered eating.
So while you dont need to avoid juice, it shouldnt be your primary form of fruits and veggies.
In addition, juice cleanses may have the opposite effect on your microbiome than what they claim.
Instead, consider smoothies made with whole fruits and fermented dairy for the fiber, probiotics and protein.
Weve got lots ofsmoothie recipesto choose from and they can all be tailored to your preferences.
And if you want the simplicity of a healthy,fresh-squeezed juice, weve got those, too.
2025;17(3):458. doi:10.3390/nu17030458
