How to prepare for a juice cleanse
To prepare for a juice cleanse, ease back gradually on coffee, alcohol, refined sugar and heavier meals in the days before, and lean into vegetables, fruit, simple whole foods and plenty of water. The more time you give yourself, the gentler the change, but even one lighter day beforehand can make a difference.
A gentler transition
A cleanse doesn't begin with the first bottle. Moving straight from several coffees, sugar, wine and late dinners into a day of juices asks a lot of your body at once, and removing caffeine suddenly can bring headaches, tiredness and irritability.
A little preparation softens the landing and narrows the distance between your everyday rhythm and your cleanse rhythm, so you arrive at day one well nourished, closer to the pace you're about to enter and with more space to enjoy it.
However much time you have
If your cleanse is a little way off, ease in gradually: trim your coffee a little each day, simplify your meals, stock your fridge with any little snackettes you think you may need, and let your evenings slow down.
If it starts tomorrow, keep it simple with a light, early dinner, plenty of water and an early night.
Easing off coffee gently
Coffee is a ritual many people miss, and going from two or three cups to none overnight can make a first day a little harder. Step down instead:
- Drop to one cup, and have it with food
- Swap that cup for a gentler caffeine source such as Orchard St. Matcha or Organic Hojicha Tea, which is naturally lower in caffeine
- Move to something caffeine-free, such as Dandy Tea, a dandelion and chicory root blend, and keep the ritual of a warm cup in the morning
You may notice the morning cup was as much about the pause as the caffeine, which is a useful thing to know before day one.
What to eat in the days before
Arrive at day one nourished by eating well and simply.
| Lean into | Ease back on |
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If it's your first cleanse
If you're worried you'll feel hungry, arrive nourished:
- Keep protein at lunch, such as eggs, legumes or fish
- Make dinner the night before a warm soup or dhal with rice
- Have avocado, nuts or a banana on hand as snacks
- Choose Vital or Bloom, the more generous cleanses, for your first time
Your cleanse support grocery list
You won't need everything here. Pick a few little helpers you know you enjoy and have them on hand before your cleanse arrives, along with the basics for your cleanse days.
| Cleanse enhancers | Little helpers |
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Making room in your fridge, diary and mind
- Clear a fridge shelf. Each day is six bottles and jars
- Look at your diary and keep the first day as gentle as you can
- Swap hard training for walking, stretching or yoga
- Prioritise sleep in the nights before
Less noise, more noticing
One of the gifts of cleansing is what becomes clear when some of the usual noise falls away: the difference between hunger and habit, how your energy moves through the day, the rituals you reach for without thinking. Arriving gently gives you more room to notice. Think of it as giving yourself a runway. When your cleanse ends, what to eat after a cleanse will guide your first days back.
Preparing for your cleanse: common questions
Do I need to stop drinking coffee before a cleanse?
It helps to ease back gradually rather than stop overnight. Swap a cup for green tea, matcha or hojicha, then move towards caffeine-free tea. Reducing slowly can make the first day of your cleanse more comfortable.
How far ahead should I start preparing?
Whatever time you have is useful. A few days of simpler eating and less coffee makes the biggest difference, but even one lighter day beforehand helps.
What should I eat the day before a cleanse?
Simple whole foods such as vegetables, fruit, leafy greens, soup and whole grains, with plenty of water and a light, early dinner.
Can I drink alcohol before a cleanse?
It's best to ease off in the days before, so you arrive at day one well hydrated and rested.
Can I exercise while I prepare?
Keep moving gently. Walking, yoga and stretching suit the days before and during a cleanse; save intense training for afterwards.
Who shouldn't do a cleanse?
Cleansing isn't suitable during pregnancy or breastfeeding, for anyone under 18, or for anyone with diabetes, kidney disease or a history of disordered eating. If you take medication or manage a health condition, speak with your healthcare practitioner first.
