Some research has indicated that reducing dietary fiber may make it easier for the body to process and absorb nutrients from the juice, and that eating less fiber for a few days will not compromise most people’s diet. But these claims are not true.
A study published in 2020 showed that “dietary fiber is important, and has many health benefits” in addition to helping to feel full, and reducing it increases the feeling of hunger.
There is still a lack of scientific evidence to support the benefits of juice in general and “detoxification” in particular. Many of the studies on the importance and benefit of drinking juice are “linked to, or sponsored by juice manufacturers, which raises concerns of potential bias,” certified nutritionist Shehzadi Devji says on the Healthline website.
Fiber is indispensable
Although regular juices, and those “purifying toxins”, are widely popular, for their ease of consumption, instead of cutting whole fruits and vegetables, and for their retention of nutrients, vitamins, nutrients, and antioxidant compounds, and the belief of some that drinking only fruit and vegetable juice during a specific period helps reduce weight loss. Weight loss and body detoxification, but they contain much less dietary fiber than whole fruits and vegetables. It is very important to get enough fiber in your diet, to get many health benefits, as fiber promotes blood sugar control, heart and intestine health, and reduces colorectal cancer.
Experts say it is “one of the gentlest and lightest foods on the digestive system” as it can help prevent common disorders during Ramadan, such as heartburn, GERD, indigestion, bloating or constipation, due to the difficulty of getting enough fiber in fasting meals. Overpowered by a creamy nature. Therefore, experts advise to limit excessive juices, and eat more fiber, and if juice is necessary, it is preferable that it contains more fiber.
Juices do not rid your body of toxins
Some research has refuted the idea that juices detoxify the body, in the sense that “the numbers of participants are low, and much of the evidence is based on animal research.” Plus, “our bodies are naturally qualified to remove toxins and harmful substances on their own, via the liver, kidneys, lungs, intestines, and skin, so we can survive.”
For example, one study suggested that citrus juices may help maintain healthy skin, by reducing oxidative stress that causes skin to age more quickly. This was reiterated by another study that said that “concentrated dried pomegranate juice powder helps prevent signs of skin aging caused by UV rays.” But both studies were done in animals, which means they need to be repeated in humans before any conclusions can be drawn.
But it is certain that “a diet complete with vegetables, fruits, legumes and whole grains rich in fiber, along with regular physical activity, leads to an improvement in the body’s ability to remove toxins.”
Juice is not necessary for your health
Numerous research indicates that fruits and vegetables are rich in many active compounds that benefit general health, that they prevent inflammation and chronic diseases such as heart disease, and that they have antioxidant, anti-blood, immune-supportive and anti-bacterial properties. A mixture of fruit and vegetable juices together can also help lower blood pressure and cholesterol levels. But juicing fruits and vegetables “doesn’t guarantee you’ll get these benefits,” says Devji.
Lose weight by eating less, not juicing
One study indicated that following a juice-based diet for 3 days altered gut bacteria in 20 people, causing significant weight loss. The researchers considered that weight maintenance may be due to changes in gut bacteria. While this was likely due to participants not eating enough, which caused them to consume fewer calories, it was not because they were just drinking juice to detox.
A review published in 2017 found that “a juice diet may achieve weight loss initially, due to the lack of calories, but will lead to weight gain in general once a person resumes a healthy diet fully.”
More juice more sugar
Drinking too much juice, which keeps you from eating enough solid food to meet your energy needs, can cause fatigue or headaches and nausea. And juices’ lack of fiber makes them less satiating than whole fruits and vegetables, in addition to the fact that many juices offered in stores are high in sugar and artificial additives, all factors that may make you consume a large amount of juice in a short period, and eat more sugar, unlike fiber that enhances Sugar management.
So Devji recommends cutting down on sugar by focusing on whole fruits and vegetables that are rich in fibre, and she recommends juicing lovers increase the vegetable-to-fruit ratio “because vegetables are usually lower in sugar content.”
Juice may increase the risk of eating disorders
Excessive drinking of juice – especially juice that helps cleanse the body of toxins – may not necessarily be a safe food behavior, as it can lead to “obsessive preoccupation with health-promoting foods, such as fruits and vegetables, and avoiding other foods,” according to some research that indicated that this “It may affect your relationship with food and increase the risk of eating disorders” of anorexia nervosa, bulimia nervosa, and binge eating disorder, which “negatively affect your health, and can harm your heart, digestive system, bones, teeth and mouth, and lead to other diseases,” according to Mayo Clinic.