Not everyone has time to sit down to a full multi-course meal—or even a breakfast sandwich or salad from the deli—every day. We get it! But we're not fans of skipping meals. This is especially true regarding skipping breakfast; research suggests that omitting your morning meal and eating a late dinner might decrease your overall energy expenditure and drastically affect your appetite.
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For this reason, and because we've learned time and time again that polyphenols and other plant compounds are so vital to support our overall health and our gut health, many EatingWell staffers turn to sippable solutions that can be enjoyed while on-the-go, at our desks or hustling back from our workouts.
The Best Blenders for Delicious and Filling Smoothies—Tested and Approved
As we learn more and more about the systemic impact of gut health—including related to sleep, weight, digestion, immune health, mood and more—the more we keep this top of mind with as many food-related decisions as possible. No wonder Will Bulsiewicz, M.D., a Charleston, South Carolina-based gastroenterologist and the New York Times bestselling author of Fiber Fueled, is quickly becoming one of our favorite social media follows. Nearly every day, "Dr. B" drops new posts to help clear up myths and to share practical intel, from what he eats in a day for better gut health to five reasons why you can't poop when traveling.
The latest hot topic is one that hits home for all of us too-busy-to-sit folks: In terms of optimizing gut health, are smoothies or juices healthier?
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Which Is Better For Gut Health: Smoothies or Juices?
Both are awesome ways to get us closer to our goal of consuming 30 or more different fruits and vegetables per week—a stat that a seven-year study of the human microbiome suggests is ideal for our gut health. Variety is the spice of life, after all.
It certainly doesn't have to be one or the other, Dr. Bulsiewicz admits, "but I do have a preference if you twist my arm behind my back," he explains. "I like both, but if you only give me one choice, I'm going to definitely take the smoothie. The smoothie actually continues to contain all the dietary fiber. We're not getting rid of it. It does change, and that change can actually be beneficial for some people in some cases…We want our fiber, and that's why I'm going to opt for the smoothie." (ICYMI, gut bacteria love to feast on fiber, and tend to thrive when fiber is present in adequate quantities.)
If the smoothie recipe features the whole fruit, including the skin and flesh, it should deliver the same amount of fiber as if you ate that fruit whole, according to Harvard T.H. Chan School of Public Health. The pros: Since the fiber is blended up a bit, it might be easier to digest for those with sensitive stomachs. Plus, smoothies can easily feature other gut-healthy foods like yogurt or kefir. The cons: Drinking rather than eating produce tends to be less satisfying, the Harvard pros add, and smoothies can easily become vehicles for added sugar.
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As far as the juice goes, it "allows you to enjoy all of these fruits and vegetables, and is very easy to consume. You still get the polyphenols and still get a little bit of fiber; you just want this to be the accessory and not a centerpiece of your diet."
That's because, to make fruit or vegetable juice, the fiber is stripped away and is left in the "pulp" byproduct. If you juice at home, you can repurpose that pulp. But if you're ordering out, chances are high that it simply gets composed or tossed—and you certainly don't share it with your good gut bacteria.
The Bottom Line
Dr. B and EatingWell dietitians agree that both smoothies and juices can be part of a well-balanced, produce-packed, gut-friendly diet. Our current favorite recipes? Joanna Gaines' four new refreshing juice recipes, the green smoothie Reese Witherspoon drinks every day and our 22 best smoothie and drink recipes to help you poop. If you prefer to improvise, round up the fruits and veggies kicking around in your crisper drawer or freezer, and take a cue from the only formula you need to make a healthy smoothie. And when the mood strikes for something more dessert-like, don't miss Rachael Ray Calls the four-ingredient, gut-healthy "ice cream" that Rachael Ray deems "amazing."
Smoothies have more fiber retention power. Fiber is important for digestion, overall gut health, and keeping bowel movements regular. The fiber content is preserved when whole fruits and vegetables are blended into a smoothie.
Smoothies might support gut health better than juice.
Because smoothies contain more fiber, they take the advantage here! Research suggests that dietary fiber promotes a more diverse microbiome, aka more of those good gut bugs. And fiber is well studied to promote regularity and prevent constipation too.
On the other hand, berries and citrus fruits, such as oranges and grapefruit, contain less fructose, making them easier to tolerate and less likely to cause gas. Bananas are another low-fructose fruit that are fiber-rich and contain inulin, a substance that stimulates the growth of good bacteria in the gut.
The "good guy" bacteria in your gut will be thrilled by the increase in the number of plant foods that smoothies provide. Happy, healthy gut bacteria are less likely to cause abdominal pain, gas and bloating and motility problems. Having an optimal bacterial balance in your belly is also good for your overall health.
Unlike juices, smoothies retain the whole fruit, including the fibre, but don't forget they are a source of 'free' sugars, which should make up no more than 5% of our energy (calorie) intake. Another thing to consider is that because we drink smoothies rather than eat them, we do tend to consume them more quickly.
In a Nutshell. In conclusion, cold-press juicing is an excellent way to improve gut health and reduce inflammation. It's a simple and delicious way to get more fiber and nutrients into your diet.
A typical smoothie is a drink made from mixed fruits or vegetables, and there are many ways to make one. While they provide several health benefits, drinking too many smoothies can negatively affect your health. They can add a lot of unforeseen calories, especially when a smoothie is simply a beverage with a meal.
Three superfoods for the gut are fermented foods like kimchi and sauerkraut, prebiotic-rich foods like garlic and onions, and probiotic-rich foods like yogurt and kefir. These foods contain beneficial bacteria that support the growth of healthy gut flora and promote digestion and nutrient absorption.
Tasty fruits like bananas, apples, blueberries, and peaches are some of the best foods for gut health you can eat, mainly due to their abundance of fiber, vitamins, minerals, antioxidants, and many other health benefits.
Unlike juices, smoothies retain all the elements of the whole foods with which they're made (most obvious and important is fiber), which makes them more filling and nutritionally beneficial.
Combine 1 medium banana, ¾ cup kefir, ¼ cup non-dairy milk, 1 tablespoon chia seeds, 1 cup kale, ½ cup ice, 1 teaspoon fresh ginger, 2-4 fresh mint leaves, vanilla extract to taste.
Can smoothies help with constipation? Yes! Smoothies made with high fiber fruits, such as berries, bananas, and kiwis, along with added sources of fiber such as chia seeds and flaxseed, can provide a good amount of dietary fiber that can help relieve constipation.
In conclusion, smoothies can be a great way to increase intakes of fruit and vegetables in our diet, which would have many health benefits. However, they may contain large amounts of added or natural sugars, which can contribute to dental problems and obesity.
The simple difference between a juice and smoothie is how it is made. A juice takes a specialist piece of equipment called a juicer that “extracts” or “squeezes out” liquid nutrients from fruits and vegetables. A smoothie is different because it is made with a blender or food processor.
Even if a smoothie is overflowing with healthy foods, it can cause blood sugar levels to spike if portions are too large or it isn't made with the right blend or ratios of ingredients.
When you juice your fruits and vegetables, you may get more concentrated, more easily-absorbed nutrients. This is because the bulk of the vitamins and minerals found within a fruit are typically in the juice — not the pulp and fibrous material that you'd also get in a smoothie.
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Introduction: My name is Cheryll Lueilwitz, I am a sparkling, clean, super, lucky, joyous, outstanding, lucky person who loves writing and wants to share my knowledge and understanding with you.
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:max_bytes(150000):strip_icc()/kale-apple-smoothie-5b3fa4acd4ff4fb896c9b8095232035d.jpg "Why Smoothies Are a More Gut-Healthy Choice Than Juice, According to a Gastroenterologist (1)")
