You start a cleanse. All is well, until your stomach growls and reality sets in.
The cravings hit, you cave, and the guilt takes over. Sound familiar?
If so, you're not alone. Whether you're trying a 3-day juice cleanse or a longer reset, the experience can be both physically and mentally challenging.
But here's the thing, it doesn't have to be an all-or-nothing endeavor.
Many people assume a juice cleanse means consuming nothing but juice for days on end.
But as a holistic nutritionist with over twenty years of experience, I can tell you that incorporating whole foods alongside your juices may actually help you stick with your cleanse and feel better doing it.
Why Juice Cleanses Can Feel Difficult
It's completely normal to feel hungry when you're not eating solid foods. Many juice cleanse programs are lower in calories than a typical diet, which can trigger cravings and feelings of deprivation.
For some people, that sense of restriction may lead to overeating once the cleanse is over, which defeats the purpose of resetting your routine in the first place.
There's also the scheduling challenge. You're ready to commit to healthier habits, but life keeps happening, dinners with friends, work lunches, family events.
A cleanse should complement your lifestyle, not work against it.
That's why I developed an approach that allows you to enjoy cleanse safe whole foods alongside your cold-pressed juices. The goal is to support your body's natural processes while making the experience sustainable and enjoyable.
What You Can Eat During a Juice Cleanse
Your juice cleanse journey should make you feel nourished, not deprived. Finding balance is possible and it starts with choosing the right whole foods to complement your juices.
Cleanse Safe Foods
These nutrient-dense whole foods can work alongside your juice cleanse to help keep you satisfied:
- Fresh fruit of any kind (berries, apples, citrus, melon)
- Raw or lightly steamed vegetables (leafy greens, broccoli, cucumber, celery)
- Plain baked white or sweet potatoes (a source of clean, complex carbohydrates)
- Water, cold-pressed juices, and caffeine free herbal teas
These foods are rich in vitamins, minerals, fiber, and antioxidants that may support digestive comfort and help you feel more satisfied throughout your cleanse [1].
What to Minimize During Your Cleanse
To give your digestive system a chance to rest, consider reducing or temporarily eliminating:
- Alcohol and Caffeine
- Refined grains and processed sugars
- Inflammatory seed oils and hydrogenated fats
- Conventional dairy and heavily processed foods
This is about simplifying what you consume so your body can focus on absorbing the concentrated nutrients from your juices and whole foods.
My Approach: Why Eating on a Cleanse Works
Recommending food during a cleanse may sound counterintuitive, but there's a practical reason behind it.
The mental hurdle of feeling completely restricted can lead to intense cravings and for many people, that's what causes them to abandon a cleanse before finishing.
By incorporating nutrient-rich whole foods alongside your juices, you're giving yourself both physical nourishment and the mental satisfaction of enjoying real food.
Research suggests that dietary patterns rich in fruits and vegetables are associated with improved markers of overall wellness, including digestive regularity and sustained energy levels [2].
Rather than fighting your body, you're working with it. This small shift can transform a challenging experience into one that feels empowering and achievable, which is what ultimately helps you build lasting, healthier habits.
Cleanse Safe Recipe: Tomato Avocado Salad
Whether it's your first cleanse or you're a seasoned pro, having a go-to recipe makes all the difference.
This fresh, satisfying salad is designed to complement your cleanse-safe guidelines.
Ingredients:
- 4 large vine or heirloom tomatoes
- 1 small ripe avocado (optional - omit for a lighter version)
- 2 raw cobs of corn
- Handful of scallions (green onion)
- Juice of 1 lime
- Sea salt to taste
- Cracked black pepper
- Dash of onion powder
- Dash of garlic powder
Steps:
- Cut up tomatoes and avocado and add to a mixing bowl.
- Cut kernels off cobs of corn and add to the bowl.
- Thinly slice scallions and toss in.
- Add lime juice, salt, pepper, onion powder, and garlic powder. Mix well.
- Serve as a side dish, on a bed of greens, in lettuce or cabbage cups, or over a baked potato.
Tips for After Your Cleanse
Completing a cleanse is a great first step, but what you do afterward matters just as much. Think of the post-cleanse period as an opportunity to reinforce the healthier habits you've started building.
Foods to Focus On
An abundance of raw fruits, vegetables, complex carbohydrates like potatoes and whole grains, herbs and spices, raw nuts and seeds, nut butters, beans, lentils, fermented vegetables, and extra virgin olive oil.
You may also incorporate lean proteins like organic eggs, chicken, turkey, grass-fed beef, or wild-caught fish in moderation.
Foods to Continue Limiting
High-fructose corn syrup, hydrogenated oils, refined sugars, artificial sweeteners, heavily processed grains, and additives like artificial colors and preservatives.
The 80/20 Approach
Rather than aiming for perfection, focus on eating whole, nutrient dense foods 80-90% of the time. Leave room for social gatherings, celebrations, and the occasional indulgence. This approach may help you maintain the progress you've made without feeling restricted, making it easier to sustain as a long term lifestyle rather than a short term fix.
Ready to Get Started?
Whether you're looking for a short term routine reset or a new way to kickstart healthier habits, there's an option that may work for you:
- Take the Juice Quiz to find your ideal starting point
- Build Your Own Box with cold-pressed juices and smoothies
- Try the Skinny Cleanse® + Stay Skinny Method™ Bundle - our most popular combination for people looking to feel lighter and build sustainable habits
All options ship fresh to your door, no juicer or mess required.
Disclaimer: This content is for informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider before beginning any new dietary program, especially if you are pregnant, nursing, or managing a medical condition.
References:
[1] Slavin, J.L., & Lloyd, B. (2012). Health benefits of fruits and vegetables. Advances in Nutrition, 3(4), 506–516.
[2] Aune, D., et al. (2017). Fruit and vegetable intake systematic review . International Journal of Epidemiology, 46(3), 1029–1056.
