The juicing trend is seen by many as a way to cleanse the body after many days of unhealthy eating during Tet or as a quick way to lose weight. This can be harmful to health.
1. Juice cleanses can be harmful to gut health
Even short-term juice cleanses or rapid weight loss can disrupt the gut and oral microbiome, leading to inflammation, a new study finds.
Researchers found that consuming just a liquid made from freshly squeezed fruits and vegetables for three days can cause negative changes in gut and oral bacteria linked to inflammation and cognitive decline.
"Most people think of juicing as a healthy way to detox, but this study offers a reality check," said study lead author Melinda Ring, MD, PhD, director of the Osher Center for Integrative Health at Northwestern University Feinberg School of Medicine in Chicago. "The researchers were surprised by the rapid and significant changes in the oral microbiome. In just three days, we saw a remarkable change in bacteria that thrive on simple sugars and cause inflammation."
Drinking only fruit juice can be harmful to gut health.
To investigate how fruit juice affects the gut and oral microbiome, the researchers recruited people aged 18 to 35 with a BMI between 18.5 and 30. They were excluded if they had a medical condition or were taking medications that could affect systemic inflammation, blood sugar control, or the microbiome.
A total of 23 people were enrolled in the study, and 14 (7 women and 7 men) were included in the final microbiome analysis. Participants were divided into one of three groups:
- Use only cold pressed juice.
- Use cold pressed juices with whole foods.
- Use only whole plant foods, no juice.
Scientists collected saliva, cheek swabs and stool samples before, during and two weeks after the three-day diet to analyse changes in bacteria using gene sequencing techniques.
They found: the juice-only group showed the most significant increases in bacteria associated with inflammation and gut permeability; the whole-food, plant-based group had beneficial bacterial changes; the juice-plus-food group had some bacterial changes, but they were less severe than the juice-only group.
2. Fruit juice increases "bad" bacteria in the mouth
Juices primarily affected the composition of the oral microbiome – the “good” and “bad” bacteria in the mouth. Assessing the oral microbiome, scientists found a decrease in beneficial Firmicutes bacteria and an increase in Proteobacteria, a group of bacteria linked to inflammation.
According to Dr. Melinda Ring, the oral microbiome is the first line of contact for bacteria in the body, playing an important role in breaking down food and interacting with the immune system. Changes in the oral microbiome can have a ripple effect throughout the body. Harmful bacteria in the mouth can travel to the gut, causing imbalance and inflammation there.
Research shows that poor oral health is linked to systemic diseases, including heart disease, diabetes, and inflammatory bowel disease. The connection between the oral and gut microbiota suggests that maintaining oral health is an integral part of overall digestive and systemic health.
Eating whole fruits is good for your health and helps with weight loss.
3. Be careful when cleansing your body and losing weight with fruit juice
Juicing removes the fiber from fruits and vegetables, which is important for maintaining a healthy gut microbiome and supporting anti-inflammatory bacteria. Fiber also helps slow down the digestion and absorption of sugar. The high sugar content in juice can feed harmful bacteria.
Although this is a small study that cannot be conclusive about long-term health effects, to support long-term weight loss or detoxification, experts say people should eat a whole-food, high-fiber diet.
Dr. Melinda Ring advises people to be cautious when trying a juice cleanse, especially if it is done long-term or frequently.
Dr. Melinda Ring emphasizes that instead of a juice cleanse, it is better to follow a whole foods diet rich in fiber, or if you like juicing, consider blending instead of juicing to retain the fiber. For those seeking the benefits of a “cleanse,” focusing on whole foods rich in fiber, hydrating, and minimizing added sugars may be more effective and sustainable.
Source: https://giadinh.suckhoedoisong.vn/thanh-loc-co-the-bang-nuoc-ep-de-giam-can-co-tot-khong-172250218153336365.htm
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