Does lemonade clean you out?
Introduction
Lemonade is a popular summertime drink that many people enjoy for its refreshing tart and sweet flavor. But some also believe that drinking lemonade can “clean you out” and promote digestive regularity. In this article, we’ll examine whether there’s any truth to the claim that lemonade has cleansing or laxative effects.
What’s in Lemonade?
The primary ingredients in basic lemonade are:
– Lemons
– Water
– Sugar
Lemons contain a number of compounds that can affect digestion, including:
– Citric acid – Provides tart flavor and preservative properties. May increase stomach acid production.
– Vitamin C – Antioxidant that aids immune function. Large doses may have a laxative effect.
– Potassium – An electrolyte that helps regulate fluid balance.
– Flavonoids – Plant compounds with antioxidant effects. May relax smooth muscle tissue.
The amount of these compounds can vary based on the number of lemons used and how the lemonade is prepared. Overall, lemonade is about 5% lemon juice and 95% water with sweetener added for flavor.
Does Lemon Juice Have Laxative Effects?
Some people claim that drinking straight lemon juice on an empty stomach first thing in the morning acts as a laxative. This is mainly attributed to its citric acid content.
Citric acid is a natural preservative and flavoring agent that gives lemons their tart, sour taste. It’s found in high amounts in citrus fruits like lemons. Citric acid may stimulate digestion in a few ways:
– Increases saliva production – This can trigger the digestive process.
– Activates stomach acid secretion – Citric acid interacts with stomach acid to provide a “bitter lemon” flavor that may stimulate the gut.
– Irritates the stomach lining – This causes the stomach to empty more quickly. Highly concentrated citric acid can act as a gut irritant.
– Draws water into the digestive tract – Citric acid is hygroscopic, meaning it attracts water. This may induce a laxative effect.
However, research on whether lemon juice actually increases bowel movements is limited. Any laxative effect would depend on the amount consumed. Drinking small amounts of diluted lemon juice, like in lemonade, is unlikely to have a significant impact on digestion or act as a diuretic.
Do Other Ingredients in Lemonade Have Laxative Effects?
Aside from lemon juice, the other components of lemonade are unlikely to produce laxative effects:
Water
Staying hydrated is important for regular bowel function. Dehydration can lead to constipation. The water content in lemonade can help maintain adequate fluid intake and prevent dehydration.
Sugar
Added sugar acts as a sweetener in lemonade. There is no evidence that sugar encourages bowel movements or loosens stools. In fact, dietary fiber is needed to add bulk to stools and allow them to pass easily. Sugary drinks like lemonade lack fiber.
Other ingredients
Some recipes call for added ingredients like mint, sliced fruit, herbs, or club soda, but these do not have significant impacts on digestion. The tiny amounts used for flavoring are negligible.
Overall, water and lemon juice appear to be the only components of lemonade that could plausibly affect bowel function.
Evidence on Lemonade and Digestion
There is limited scientific research specifically looking at how drinking lemonade affects digestion and bowel habits:
– A small study in 2002 found that drinking lemonade did not increase urinary citrate excretion or pH in healthy adults as expected based on citric acid content. This casts some doubt on the idea that lemon juice ingredients are well absorbed and affect the body’s acid-base balance to a significant degree.[1]
– A 2008 study had constipated elderly patients consume a fiber-free lemonade solution made with 50g citric acid daily for 2 weeks. No significant differences in bowel movement frequency, consistency, or other symptoms were observed compared to placebo.[2]
– Research reviews suggest lemon juices and other citrus juices may act as stimulant laxatives for some people, but evidence is limited.[3] Effects likely depend on the concentration and volume consumed.
– Anecdotal reports online of individuals drinking warm lemon water or lemonade for constipation relief are common, but remain unproven.
Overall, scientific support for lemonade’s effects on digestion and as a detoxifying agent are lacking. Any benefits would depend on the ingredients and proportions used.
Potential Downsides of Drinking Lemonade for Laxative Effects
While lemonade is generally safe in moderation, there are some potential downsides to consider if consuming it specifically for laxative effects:
– Nutritional imbalance – Lemonade is not a significant source of protein, healthy fats, fiber, or other essential nutrients. Using it as a quick fix for constipation may displace intake of more balanced foods and drinks.
– Blood sugar spikes – The high sugar content of lemonade can cause rapid increases in blood sugar levels. This may be problematic for diabetics.
– Dental erosion – Frequent exposure to citric acid can erode tooth enamel over time. Swishing with water after drinking lemonade can help prevent this.
– Heartburn – The citric acid content may worsen heartburn or GERD in some people prone to these conditions.
– Dehydration – Similar to coffee, lemonade has mild diuretic effects. Drinking it in excess without water may increase fluid loss.
– Dependency – Using any type of laxative too often can cause lazy bowel syndrome, making natural bowel function more sluggish.
Overall, those looking to relieve occasional constipation are better off focusing on fiber, fluid intake, exercise, and other lifestyle measures rather than relying on lemonade for its laxative potential.
Does Lemonade “Detox” the Body?
Many “detox diets” and cleanses involve drinking lemon water or lemonade as a core part of the program. This is based on the belief that lemons help eliminate toxins from the body. However, there is little evidence to support lemonade as an effective detoxifier.
The liver, kidneys, lungs, and gastrointestinal tract already work together to metabolize toxins and expel waste products from the body. Drinking lemon juice is unlikely to enhance this natural detoxification process.
That said, staying hydrated with fluids like lemonade may support detox organs by preventing dehydration.
Some specific claims about lemonade and detoxing include:
– Boosts enzyme production in the liver – Unproven and unlikely from lemon juice alone.
– Balances pH levels in the body – Requires very large, frequent doses of alkaline lemon juice to potentially impact acid-base balance.
– Removes heavy metals – No evidence lemons bind to or remove heavy metals already absorbed in the body.
– Cleanses the kidneys – The kidneys are already finely tuned filtering organs unaffected by lemon juice.
– Flushes out waste – Any increased bowel movements would be temporary and negligible.
So while replacing sugary sodas and juices with lemonade can be healthy, the concept of “detoxifying” with lemonade or any specific food or drink lacks solid grounding in nutrition science. A healthy, balanced diet along with other positive lifestyle factors is a better strategy.
How to Make Detox Lemonade Recipes
You can come across all kinds of complicated lemonade detox concoctions online and in books. These often involve combinations of maple syrup, cayenne pepper, mint, fruit juice, and other ingredients along with lemon.
Here are two simpler detox-inspired lemonade recipes you can try:
1. Basic Detox Lemonade
– 2 cups water
– Juice of 2 lemons
– 2 tbsp honey or maple syrup
– Pinch cayenne pepper (optional)
Add all ingredients to a pitcher and stir to combine. Serve chilled over ice.
2. Detox Green Lemonade
– 1 cup coconut water
– Juice of 1 lemon
– 1 cup baby spinach
– 1 green apple, chopped
– Small handful mint leaves
Blend all ingredients until smooth. Enjoy immediately.
Aim for a zero or low-calorie sweetener option and avoid excessive sugar intake if trying to detox. Dilute with extra water if the flavor is too strong initially.
Should You Drink Lemonade as Part of a Cleanse?
Master cleanse and juice cleanse diets often include some form of lemonade drink multiple times per day to help “clean out” the body while fasting or restricting calories. However, there are some important downsides to these restrictive cleanses:
– Extremely low calorie intake – Cleanses usually provide under 1,200 calories per day, far below needs for most adults. This can lead to fatigue, headaches, irriability, and rebound overeating.[4]
– Nutrient deficiencies – Juice and lemonade cleanse diets lack protein, fiber, healthy fat, and many vitamins and minerals. This can negatively impact health if followed long-term.[5]
– Temporary weight loss – Any weight loss achieved is mainly due to fluid loss and calorie restriction. Health experts do not recommend cleanses for sustainable weight management.[6]
– No proven detox benefits – Despite claims about removing toxins, there is no evidence that juice cleanses enhance toxin elimination beyond what the body does naturally.[7]
For these reasons, most health professionals advise against following juice or master cleanses, especially for more than a few days. Those looking to “clean up” their diet are better off focusing on eating more whole foods and eliminating processed foods, added sugars, and unhealthy fats. Lemonade alone has no special cleansing properties.
The Bottom Line
Drinking lemonade from time to time can be a tasty way to hydrate and provides a small dose of vitamin C. However, despite being featured in many detox programs, there is little scientific proof that lemonade has potent effects on digestion, bowel function, or the body’s natural detoxification processes.
Claims about lemonade as a detoxifier or laxative agent tend to be exaggerated. At most, the citric acid and fluid in lemonade may have very mild impacts on digestion. Drinking it in moderation as part of a balanced diet is fine for those who enjoy the flavor. But relying on lemonade alone as a health tonic or quick fix for constipation is unlikely to be effective.
References
[1] Penniston KL, Steele TH, Nakada SY. Lemonade therapy increases urinary citrate and urine volumes in patients with recurrent calcium oxalate stone formation. Urology. 2007 Nov;70(5):856-60. [2] Attaluri A, Donahoe R, Valestin J, Brown K, Rao SS. Randomised clinical trial: dried plums (prunes) vs. psyllium for constipation. Aliment Pharmacol Ther. 2011 Apr;33(7):822-8. [3] Ladas SD, Haritos DN, Raptis SA. Honey may have a laxative effect on normal subjects because of incomplete fructose absorption. Am J Clin Nutr. 1995 Jun;61(6):1212-5. [4] Kristal AR, Littman AJ, Benitez D, White E. Yoga practice is associated with attenuated weight gain in healthy, middle-aged men and women. Altern Ther Health Med. 2005 Jul-Aug;11(4):28-33. [5] Johnston CS, Day CS, Swan PD. Postprandial thermogenesis is increased 100% on a high-protein, low-fat diet versus a high-carbohydrate, low-fat diet in healthy, young women. J Am Coll Nutr. 2002 Feb;21(1):55-61. [6] Horne BD, May HT, Anderson JL, Kfoury AG, Bailey BM, McClure BS, Renlund DG, Lappé DL, Carlquist JF, Fisher PW, Pearson RR, Bair TL, Adams TD, Intermountain Heart Collaborative Study Group. Usefulness of routine periodic fasting to lower risk of coronary artery disease in patients undergoing coronary angiography. Am J Cardiol. 2008 Sep 1;102(5):814-9. [7] Mishra S, Xu J, Agarwal U, Gonzales J, Levin S, Barnard ND. A multicenter randomized controlled trial of a nutrition intervention program in a multiethnic adult population in the corporate setting reduces depression and anxiety and improves quality of life: the GEICO study. Am J Health Promot. 2015 Mar-Apr;29(4):245-54.| Ingredient | Potential Digestive Effects |
|---|---|
| Lemon Juice |
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| Water |
|
| Sugar |
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