I personally love to eat food, so whenever I read about the latest cleanse (also sometimes called a “detox” or “juice” diet), I have a hard time understanding the appeal. Who would want to drink nothing but lemon juice and cayenne pepper for days on end?! But apparently there are lots of people out there (ranging from average people to celebrities) who think it sounds like a great idea. Maybe some people do cleanses because they think they can lose weight, clear out their system, or improve their skin. Here are some common myths and truths about cleansing diets.

Every once in a while your body needs a “rest” from food
Myth. Your body was made to digest food and it doesn’t need a break from doing its job! Fiber is sometimes referred to as “nature’s broom” because it works to help clean out your intestines in a natural way. Taking away fiber, which is what happens when you “cleanse” using only juice or water, is actually the opposite of helping your body cleanse itself. Cleansing may also destroy some of the good bacteria that you have in your stomach which helps to keep you healthy!

Drinking juice will give you added nutrients that your body needs
Myth and Truth. Juice made from fruit and vegetables (without added sugar) is full of vitamins and minerals and can be super tasty. However, as a teenager, your growing body also needs lots of other things on a daily basis besides vitamins and minerals. Try some tasty veggie juices as a snack or with a meal. Just make sure that you’re still eating protein (such as meat, chicken, tofu, beans), carbohydrates (such as pasta, rice, bread), and a good source of calcium (such as milk or yogurt) for bone health.

You need to detox from food to feel better
Myth. Your body has a natural way of getting rid of anything in your body that might be “toxic”; your liver filters it out for you! If you’re worried about toxins in food, the safest and healthiest approach is to look at what you’re eating every day. Are you consuming processed foods? Are you drinking lots of caffeine or drinks with artificial sweeteners? Does the ingredient label contain more than one word you can’t pronounce or don’t recognize? Changing your eating habits to eat more plant-based foods and fewer chemicals is healthy; avoiding solid food altogether is not.

People can have pretty funky side effects when they don’t eat
Truth. Most people who do a cleanse have side effects that range from feeling tired to more serious things like fainting. As with any really strict eating plan, there are possible long-term side effects.

Experts agree that cleansing by removing solid food from the diet is not a safe option for kids or teenagers. Making juice can be fun and healthy and eating less processed foods is a good idea, but in general, eating a balanced diet that includes fruit, vegetables, protein, and carbohydrates will put you on the right path for feeling and looking great.

-Dietitian Katrina