Our gut health is of extraordinary importance when it comes to our body. Gut health refers to the health of our digestive tracts and the gut microbiome. The gut microbiome refers to the bacteria residing in our intestines, stomach walls, and gastrointestinal tracts of our body. Their health and nutritional nourishment determine our immune health, mental health, muscle and bone health, energy levels, and neuro health.
Thus, our gut health is very important to us for various reasons. Our gut microbiota controls digestion, builds our immune system to be strong, and keeps our hormonal balance in check. And we must take proper care of our gut and gut microbiota, as our digestive tract is the only organ that exposes us to the external world through the food we eat.
Here are some examples of foods that are good for your gut health –
- Fruits include apple, avocado, bananas, kiwi, blueberries, oranges, guava, pears, and pomegranate, pineapple, and more.
- Vegetables such as broccoli, asparagus, and different types of beans, tomatoes, kale, carrots, rosehip, beetroot, alfalfa grass, and more.
- Probiotics foods like – fermented foods, yogurt, kefir, tempeh, pickled cucumbers, buttermilk, and more.
- Whole grains such as – barley, brown rice, whole-wheat bread, and oatmeal.
- Including nuts and seeds like; almonds, walnuts, raisins, cashew, flax seeds, chia seeds, pumpkin seeds, and poppy seeds in your diet on a regular basis may improve health in many ways.
- Supplements that are rich in – chamomile, psyllium, L-glutamine, Artichoke, apple cider vinegar, aloe vera juice, fresh ginger root extract or powder, inulin, bentonite clay, bone broth, collagen protein powder, jaggery powder, ashwagandha.
Difference between Juice and Smoothie
Juice is a drink or liquid extracted from nutritious fruits and vegetables in a concentrated form by removing the pulp and the fiber from it. Juice is made with a juicer. Juice is light and refreshing. And it is beneficial for quick, speedy digestion and rapid healing of the gut microbiome and digestive health. They are way more nutritionally dense than any other beverages. Juices are best for you when you are not hungry and want a more concentrated source of nutrition in the form of a light drink. These delicious drinks give you a rush of energy as the body absorbs the nutrients much more quickly. Juice feeds your body on a cellular level faster than any other food source, and gets absorbed into your bloodstream quickly. The great thing about juices is that you can consume large quantities of veggies and fruits in one easy mouth-watering and refreshing drink. Juicing extracts the insoluble and indigestible fiber from the ingredients so your body can easily absorb a higher concentration of nutrients. It’s almost like a shot of vitamins and minerals.
Juices are really good for chronic health conditions and chronic diseases such as heart diseases, high blood pressure, high blood sugar levels, and digestive system health disorders. Drinking juice also helps regulate bowel movements which ensure healthy digestion and helps promote gut health. It is due to the soluble fiber in the juice combined with the extra nutrients and hydration. The digestive system does not take much time nor does it take a lot of effort to break down the fiber content.
However, a few downsides of consuming juices are that they are less filling than smoothies. It also leads to more calorie intake because of its high sugar level. However, the juicing process may be very expensive, as it needs a large volume of veggies and fruits to produce.
Smoothies on the other hand is a creamy, thick beverage made by blending or pureeing fruits and vegetables. Smoothies are made with a blender.
A fun fact! Smoothies act as a meal and thus can be used as a meal replacement. That’s because they are high in fiber content and have rich sources of solid protein and fats. Fiber also helps us to feel fuller for a longer period of time so your body will absorb everything a little bit slower. And it’s not going to be like a sudden jolt of energy. The aftermath of consuming smoothies is that you will feel the energy in you increase over time. It keeps your stomach full, satisfied, and sustained.
As opposed to juices, you can’t put a lot of veggies in a smoothie. And this is due to the thick nature of veggies that makes them hard to blend. However, smoothies make for a great addition to breakfast or sometimes in a meal. Smoothies digest gradually and create a slow and steady release of nutrients into the bloodstream. It helps to create a steady flow of energy over several hours and controls cravings. Smoothies are more cost-efficient than juices because an entire fruit or vegetable is used. Unlike juices, where the pulp is not included in its recipes. They are less concentrated than juices, however, they are more of a complete meal and can be treated as a complete food. Blending helps easier and faster absorption of more nutrients. To put it in simpler words, smoothies pulverize the whole food, making it easier for you to digest. The slow and steady release of nutrients into the bloodstream also helps to prevent blood sugar spikes.
A tip for you! When making a smoothie, if you wish to put veggies in. Then it is important that you blend greens first because they tend to be harder to blend.
Health benefits of Juice in general
As we all know, water is important for our body to thrive. Freshly squeezed juice provides your body with a large amount of water and can be a great substitute for soda and other beverages. They recharge your body super-fast and help you to start the day by providing the much needed fresh and clean energy. It is not only a treat for your taste buds but also helps you gain major health benefits, by adding several vitamins like Vitamin C, Vitamin K, Vitamin B 12 to your body.
It keeps you hydrated for a longer time. Juices have great anti-inflammatory properties that will reduce inflammation and detoxify your gut. It nourishes your body with antioxidants and helps with digestion. It might also help you from developing many preventable diseases such as cardiovascular diseases, kidney stones, cancer risks, high blood pressure and more.
It also maintains hormones, strong bone health, and provides calcium and minerals to your body, thus benefiting your overall health.
Juices can also be your great friend in your weight loss journey as it contains low calories.
It will make your skin, nails and hair healthy and glowing.
Juices like the celery juice also helps fight inflammation and provides relief against chronic pain diseases like arthritis as well.
Juices containing natural sugars are considered one of the healthiest drinks. Adding a little bit of dark chocolate or cocoa powder improves cardiovascular health and tastes simply exquisite.
Moreover, celery juice, citrus juice, beet juice, carrot and ginger juices etc. are also well known to boost your immune system.
Health benefit of juice on skin
Juice helps keep our skin hydrated. It also helps to rejuvenate your body as well as the skin to beat the heat and harmful toxins. Especially juices like watermelon, cucumber, papaya, spinach, lemon, ginger, parsley and mint juices which are rich sources of minerals like potassium and vitamins like Vitamin C, Vitamin A, Vitamin B6 and contain about 80 – 92% water.
Vitamin A is an important vitamin which nourishes our skin and also improves eye health.
Vitamin B6 helps reduce the harmful effects of hormonal imbalance, which may lead to acne breakouts. It also helps your body break down the protein and helps regain better nerve functions.
Vitamin C helps strengthen the immune system, boosts collagen and helps the skin from getting sagging and aging.
Potassium is known for faster cell renewal which helps your skin looking healthy, glowing, and young.
Fruit juices such as oranges, avocado, mangoes, apricot, strawberries, and tomatoes also work wonders for skin health.
Health benefits of juice on hormones
The gut is a key player in hormone production. Sometimes skipping meals may affect your hormones like insulin and cortisol. Your cortisol increases because your body thinks you are starving which triggers a stress response in return. Overtime, increased cortisol may lead to major health issues and hormonal disorders such as PCOS or Polycystic Ovary Syndrome. Therefore, even if you accidentally skip your meal, always make sure to substitute with a healthy juice (or maybe with a hefty smoothie as well!). It is easier, quicker, as well as tastier and you can chuck down multiple nutrients at once.
Cruciferous vegetable juice, carrot juice, celery juice, beetroot juice and such other high fiber, protein packed and nutrition filled vegetable and fruit juices work best for regulating hormones.
Health benefits of juice on cholesterol
Many fruit juices are rich in soluble fiber which helps lower cholesterol levels. Fruits such as apples, grapes and citrus fruits contain healthy fats and a fiber called pectin which lowers cholesterol by up to 10 – 20%. It increases good HDL cholesterol levels and lowers bad LDL cholesterol levels in your body.
Choose fruits like bananas, apples, pears, prunes, etc. and legumes like kidney beans, lentils, chickpeas, etc.
Health benefits of juice on immune system
Since ancient ages, we have known that nut fruits and vegetables provide invaluable nutrients like beta-carotene, Vitamin C, and Vitamin E etc. They are known to boost immune function and research shows that they highly benefit the overall health of the body like gut health, gut microbiota health, heart health, liver health etc.
Vegetables, fruits and many other plant-based foods are rich in antioxidants. Which is why they are beneficial in helping reduce oxidative stress.
Most fruits and vegetables contain Vitamin C which stimulates neutrophil migration to the site of infection and intensifies phagocytosis which induces the killing of harmful microbial pathogens in the gut microbiome.
It protects the host tissues from excessive damage by enhancing neutrophil apoptosis (a process which eliminates harmful bacterial and unwanted cells) and phagocytic cells like macrophages and by decreasing neutrophil necrosis (a major cause behind serious tissue damages).
Thus, it is evident that these vitamins and nutrients present in fruity, herbal, spice-containing and vegetable juices are necessary for the immune system to sustain a sufficient response against harmful pathogens.
Try green juice recipes containing citrus fruits, garlic, ginger, spinach, yogurt, almonds, sunflower seeds, turmeric and celery juice. These nutrient rich green juice ingredients are the best for giving a boost to your immune system.
Health benefit of juice on the digestive system and intestinal health
It is common for a healthy person to experience digestive problems due to things like a lack of fiber or probiotic foods and prebiotic foods in their diet. Various fruits and vegetables that are high in fiber can aid digestion by helping the gut bacteria, reducing constipation and strengthening the stomach walls and intestinal linings. Thus, preventing risks of increased intestinal permeability, leaky gut, stomach ulcers, acid reflux, weakening of the gut lining and gut health disorders.
These following fruits are popularly known to improve digestion and are recommended by researchers and doctors.
Apples being high in pectin fiber, can provide relief from both constipation and diarrhea.
Second being papaya, which contains a digestive enzyme called papain. It helps during the digestive process by helping break down the insoluble protein fibers. Papain also relieves symptoms of irritable bowel syndrome (IBS), such as bloating, constipation and cramps.
Next on the list of green drink juice ingredients, we have green kiwi. It has an enzyme called actinidin that can provide better soluble protein for healthy and smooth digestion. Kiwi is also known to have a mild laxative effect.
Banana’s high fiber content facilitates intestinal regularity and therefore speeds up the digestion process. A banana also has antacid effects that protect the stomach from ulcers. (Also read: Healthy Tips on Bananas for Gut Health!)
How beneficial is juice for gut health?
Juicing can help the gut health by inducing easy digestion due to its soluble fibers and lack of pulp. Fruits are needed by the human body to make up for several varieties of nutrients. However, when our sensitive gut and digestive tract needs healing, they may find it difficult to break down and digest the fibers and proteins found in fruits and in some vegetables. Juicing makes it easier and faster for the digestive enzymes to break down and digest them. Helping the bloodstream and gut microbiome to easily absorb the prebiotics, probiotics and nutrients.
Probiotic and prebiotic properties
Probiotics are the healthy bacteria that make up for the gut microbiome. Gut microbiomes consist of all kinds of bacteria. However in a healthy human being, the presence of healthy gut bacterial cells is a lot more in count, compared to the number of human cells. Probiotics are also found in plant-based products and are important to sustain the life and health of our gut microbiota. Without which, our gut flora would deteriorate leading to severe health disorders that can affect the overall health, immune health and mental health as well.
Prebiotics are the food for the probiotics and other healthy bacteria found in the gut flora. Prebiotic foods carry nutritional value that nourish the bacteria to help them diversify and develop. They are the most vital nutrient for these good microorganisms.
Plant based products, especially fruits, herbs, spices, fermented foods and vegetables are known for their prebiotic and probiotic properties. Therefore, they make homemade juices healthful and highly nutritional to keep you and your gut bacteria healthy. (Also read: Prebiotic Vs. Probiotic: Differences and Importance in Gut Health!)
Effects on the beneficial bacteria in the gut flora
A vital importance of juicing is its positive effects on the gut flora. It helps replenish the gut bacteria by providing the beneficial bacteria with probiotics and prebiotics. While simultaneously helping the gut to detoxify and remove the harmful pathogens and bad bacteria from the gut microbiome.
A scientific study on juicing and its effects on the gut microbiota was conducted by researchers. They found out that on the 3rd week of drinking juice as a part of daily liquid diet, the gut microbiome had become more enriched! Along with that, the most abundant growth was noted to be of the bacteria called Faecalibacterium. This good bacterium is one of the most commensal bacteria found in healthy human beings.
There have also been improved changes in the composition of these healthy gut bacteria – Bifidobacterium, Weissella, Parabacteroides, Ruminococcus, Catenibacterium and various others.
How does it influence the digestive system?
It calms and heals an upset gut and promotes digestion. Juicing removes toxins and harmful pathogens from the gut microbiome and digestive tracts. It aids the process of digestion and nutrient consumption by providing easy digestive relief when it comes to absorption of fibers, proteins, prebiotics, probiotics, vitamins and minerals.
A healthy liquid diet like juices also helps in reducing nausea, leaky gut, constipation, diarrhea and and upset stomach.
The best juices for digestive health are apple juice, celery juice, beetroot juice, cucumber juices, lemon juices, etc. Pair them with these following healthful condiments – fresh ginger, green apples, apple cider vinegar and mint leaves.
Wellness tips for choosing ingredients
- Always select fresh fruits and vegetables.
- Choosing seasonal fresh fruits and vegetables is a great idea.
- Organic produce products are always better; however, they are not completely necessary. Just make sure to wash and clean them using warm water before using them.
Tips for making juice
- Do not mix acidic fruits, such as grapefruits and strawberries, or sub-acidic foods such as apples and pomegranates with sweet fruits, such as raisins and bananas.
- Try not to mix fruits with vegetables very often, as fruits and vegetables digest differently. Fruits have a quicker pace of digestion and have more sugar content, something that may hinder the digestive process of vegetables.
- Measure the quantities of each fruit for better and easier calculation of nutritional values.
- Choose ingredients according to what your gut, body and health needs.
- Don’t consume more than 4 – 6 fruits at one time.
- Prep everything in advance.
- Breakfast juices should be high-fiber and high-protein and snack juices should be low sugar and low calorie.
- Remove any seeds and hard pits. Not only can this damage your juice and leave behind a residue of bitter taste in your juice, but may also contain toxic chemicals. For example, apricot, peach, plum, and cherry pits have cyanogenic compounds, which when crushed and ingested, will turn into poisonous cyanide in the body.
- Drink your juice soon after you make it. Don’t let it sit around.
- If you want a healthy gut, do not store these juices for a long time in your refrigerators. Or don’t do it at all. If you want it iced. Use cold water or ice cubes to do so.
- Do not drink any of these green juice drinks on an empty stomach. Otherwise, it may lead to tummy troubles, gut issues and digestive disorders.
Follow these tips for hassle free delicious juice recipes to improve gut health!
Homemade Juices v/s Store Bought Juices
| HOMEMADE JUICE | STORE BOUGHT JUICE |
| Homemade juices are fresh and safe, made with fresh clean water and proper ingredients. | Whereas, the store-bought juices are mostly made from dubious water sources and fake flavors and refined sugar. |
| Homemade green juice is not only nutritious and flavorful but also has greater amounts of nutritional value. | Store bought juices are generally pasteurized. It is a good thing that they are pasteurized as it may kill the harmful bacteria in them. However, that’s not all that they eliminate in the juices when pasteurization happens. Although most of them are gently pasteurized, it’s still heated for some time. And during that heat, some of those vital enzymes and micro nutrients are destroyed or depleted. |
| Homemade juices are made with higher quality ingredients. | Whereas, store bought juices may use dubious ingredients and artificial ingredients to make their product sweeter or delectable to look at. |
Also, store-bought juices are highly expensive if we compare them to the homemade ones. Also, the quantity may not be sufficient according to the pricing and you will never get a pure juice in a carton.
Healthy and simple recipe for some of the most delicious juices
1. Apple, carrot and beet juice.
Ingredients needed –
½ large celery stalk, ½ lime with skin and 1 small to medium sized beet (peeled), 2 small apples and 2 large carrots.
Run all the ingredients through your juicer. Add small amounts of salt as needed.
Pour it into a glass and have it as a healthy replacement for your evening coffee.
2. Healthy beetroot, carrot, apple and celery juice.
Ingredients needed –
2 apples (medium sizes), 1 carrot (medium size), 1 or ½ beetroot (small), 3 celery stalks and ½ a lemon.
Cut, peel and prepare all the ingredients and blend them all in the juicer.
Squeeze the lemon into your juice according to taste. Pour into a glass and it’s ready to be served.
3. Pineapple, orange and carrot juice.
Ingredients –
½ cup pineapple, 4 carrots, 2 oranges.
Cut and prep all ingredients and then simply juice everything up.
Pour the refreshing juice into a glass and enjoy.
4. Leafy greens, fruit and celery juice
Ingredients needed –
Two cups of water, a handful of lettuce, a handful of spinach, 2 stalks of celery chopped, ½ cucumber chopped, 1 apple quartered, 1 banana chopped, 1 pear quartered, 1 lemon squeezed.
Blend for 15 secs and your fresh juice is ready.
5. Refreshing summer juice
Ingredients needed –
1 mango chopped, 1 cup of coconut water, and a few mint leaves. Add ice cubes and salt to taste (optional).
Blend together and your refreshing mango juice is ready.
Advantages of Juice Remedy over Supplements or Diets
It is an easy concept to understand. The more natural and packed with nutrition a plant-based food is, the better it is compared to any supplementary and artificial replica of it and its nutritional value.
Diets may be harmful for your health, especially if you are prioritizing weight loss over your body’s health and deficiency needs. Strict weight loss diets may lead to malnutrition and nutrient deficiencies in your body. Which may result in serious health problems, eating disorders, leaky gut, anorexia, extremely low blood pressure, frequent fainting, fatigue, muscle and bone health deterioration, immune health breakdown, eye-sight loss, mental health disorders, and a malnourished gut flora.
Therefore, it is wiser to trust a juice diet with weight loss. Drink green juice to fulfill your body’s nutritional needs, additionally, it also makes you full, fights obesity and weight gain and acts as an amazing and delicious replacement for unhealthy sodas, beverages, and snacks.
Medical researchers and doctors would highly recommend healthy nutrition packed balanced diet. This helps your body fight off disease causing pathogens, promote gut healing, strengthen your digestive health and immune health.
However, that is not to say that supplements are necessarily evil for your health. In fact, supplements can be one of the main sources of your body receiving multi nutrition. Good quality, paraben-free and vegan friendly supplements contain nutrients that can vary from healthful minerals and vitamins to active soothing antioxidants and anti-inflammatory properties. Pre and Probiotic supplements can heal and repair leaky gut, intestinal linings, stomach walls, digestive health etc.
Sources taken from:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6170287/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836193/
- https://www.niddk.nih.gov/news/archive/2013/gut-microbes-life-long-partners
- https://www.niddk.nih.gov/news/archive/2014/whos-who-gut-microbial-community
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385025/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4303825/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5031164/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4053917/
- https://www.sciencedirect.com/science/article/abs/pii/S2214799317301571
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8471106/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6786897/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7823698/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8879758/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8321864/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7071260/
- https://pubmed.ncbi.nlm.nih.gov/17823788/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4996125/
Tim Koping (Medical M.Sc Physiology, Founder of Original Eating, and a Professor at a Leading Health Institute in the US): I am a medical M.Sc physiology graduate and the founder of Original Eating, an online resource that provides information and advice about healthy eating. I have a strong interest in health and nutrition, and I am passionate about helping people to eat well and live healthily. I have over 15 years of experience working in the health and nutrition industry, and I am dedicated to providing accurate, reliable information that can help people to make healthy choices for themselves. My work with Original Eating has been featured in publications such as Men’s Health and more, and I am frequently consulted by journalists for expert commentary on dietary issues. However, in my spare time, I also enjoy reading, hiking, and playing the guitar.