Fresh juices have long been categorized as health foods and it's common for people on weight-loss diets or detox plans to consume them, without worrying about any adverse consequences. However, the bad news is that without the fibre part, fruit or vegetable juices can do more harm than good as the natural sugar in them can instantly raise blood glucose levels. Consuming too much sugar is linked to increased risk of heart disease, stroke, type 2 diabetes, dental cavities and also some types of cancer.
Fruit or vegetable juices must be consumed strictly in moderation and if a latest study published in journal Nutrients is to be believed, juice cleanses or a short term diet of only vegetable or fruit juice, which is aimed at improving digestion, or weight loss, even if followed for just three days, can adversely affect gut and oral bacteria, and may lead to long-term health consequences.
“Most people think of juicing as a healthy cleanse, but this study offers a reality check,” said senior study author Dr. Melinda Ring, director of the Osher Center for Integrative Health at Northwestern University Feinberg School of Medicine and a Northwestern Medicine physician.
Breaking mythsDetox juices have hardly any benefits for your gut health as researchers found that those who solely consumed fruit or vegetable juice during the three-day period of the study, ended up with most increase in gut bacteria linked to inflammation and gut permeability.
The people involved in the study were divided into three groups. The first one consumed only juice, while the second had juice along with whole foods. The third group had only whole plant-based foods.
The researchers studied bacterial changes via saliva, cheek swabs and stool samples before, during and after the experimentation.
People who had just juice during the study period had the most significant increase in bacteria linked to inflammation and gut permeability, while the group that combined juice with food had less severe bacterial changes.
The whole-food group had the more beneficial microbial shifts. The study led the researchers to conclude that juicing without fibre may disrupt the gut microbiome.
“Consuming large amounts of juice with little fiber may lead to microbiome imbalances that could have negative consequences, such as inflammation and reduced gut health,” Ring explained.
How reduced fibre affected gut health
Fibre has an important role in feeding healthy gut bacteria as well as aiding in regular bowel movements, which contributes in controlling blood sugar, lowering cholesterol and reducing risk of heart disease and stroke.
Having less fibre may also affect metabolism, immunity, and even mental health, Ring said.
Fibre keeps sugar-loving bad bacteria at bay, while the excessive sugar in juice promotes the growth of harmful bacteria.
In the mouths of the juice dieters, the researchers noted a reduction in beneficial Firmicutes bacteria and an increase in inflammation-linked Proteobacteria.
“This highlights how quickly dietary choices can influence health-related bacterial populations. The oral microbiome appears to be a rapid barometer of dietary impact.”
(Picture courtesy: iStock)
