Are Juice Fasts Good for You

Are Juice Fasts Good for You?

Eating a diet rich in vegetables and fruit can protect us from chronic diseases such as cancer and heart disease. This is because plant-based diets are rich not only in vitamins and minerals but also a multitude of plant chemicals, known as polyphenols, that make a powerful difference between health and disease. Whilst there is plenty of benefit with occasional juicing, on In-Sync Reset, we do not encourage it on a daily basis or as a quick fix to increase plant food intake for several reasons.

Juicing removes the indigestible part of the plant, the insoluble fibre. Although we humans cannot digest this fibre, our gut microbiome can. Trillions of beneficial bacteria in the gut feed on this insoluble fibre and in return produce vitamins and immune-boosting compounds. Without supporting these beneficial microbes, there’s a risk of imbalance, allowing non-beneficial bacteria to dominate. These bacteria can even degrade the mucosal layer of the gut that houses vital immune cells.

Insoluble fibre is essential to promote bowel regularity, lower cholesterol, balance blood sugar levels, and enhance satiety. Without it, you're more likely to experience cravings and graze between meals. Juice also loses some of its mineral content once fruits or vegetables are peeled and chopped. In addition, juices are a concentrated source of natural sugars and calories, which can contribute to weight gain when consumed in excess. They're also extremely low in protein, which over time can impair your body’s repair and recovery systems.

How to Eat a Richer Plant-Based Diet
Eat a fresh salad daily to increase leaf intake. Add new vegetables gradually to build variety. Rotate your plant foods regularly to boost microbial diversity in your gut. Cut out root vegetables like carrots and beets if you're aiming to lower carbohydrate intake. Fresh herbs and spices are powerful plant foods too. And yes, occasional juices can be a helpful addition, just not a substitute for whole plant foods.