Juicing has become increasingly popular as a means of increasing fruit and vegetable intake throughout the day while simultaneously claiming to detox the body. However, while many people are using juices as meal replacement solutions in order to achieve weight loss, this process removes many of the health benefits of simply eating whole fruits. If you’ve been turning to juices to improve your overall wellness but have instead been faced with bloating and discomfort in your gut, your new habit may just be the cause.
High Fructose
Fiber is one of the most important nutrients that fruits and vegetables offer your body, increasing satiety and naturally decreasing your need for unnecessary snacking throughout the day. When you turn to juices to offer you the nutrients you would typically get from whole fruits, the liquid iteration is generally lacking in fiber which is why you may find yourself growing hungry quickly, particularly if you’re using this as a cleanse or detox. With the fiber removed, what’s left is an influx of sugar that does very little to benefit the body.
“It is important to be mindful that most fruit juices are high in fructose, and excessive consumption can lead to spikes and dips in blood sugar. Some individuals may experience bloating and other gastrointestinal side effects after juicing if the juices contain large amounts of fructose,” notes Lauren Steiner, RD, LDN, MS.
Fructose, or the sugar left in fruits, has been known to cause your body to retain more water in the intestines which will then lead to bloating and inflammation despite your bid to fuel your body with traditionally healthy ingredients. While the sugar from fruits is natural and therefore better than artificial sugar, when the other benefits of the fruit have been removed the juice will provide much less use to your overall well being.
“Consuming whole fruits and vegetables is preferred as they contain vitamins, minerals, and antioxidants, plus fiber, which may reduce the risk of heart disease, high cholesterol, and diabetes,” adds Steiner.
There may be some benefits to juicing in offering your body a variety of vitamins and antioxidants, but you would oftentimes be able to glean these same effects from eating whole fruits or vegetables, and with this you would achieve a higher fiber intake for the day as well. Additionally, if you’re not consuming your juices fresh they may lack the shelf life of whole fruits and lead to bloating and stomach discomfort.
“Fresh pressed juices begin to oxidize as soon as they are pressed, decreasing the nutrient density of the juice. Look for juices that contain vitamin C juices such as lime and lemon and these reduce the rate of oxidation of the juice,” suggests Amy Lippert, NTP and owner of Natural Healing Foods Nutrition.
In order to get the most nutritional benefit out of your fruits and vegetables without provoking unnecessary bloat you’ll be best served eating them whole and not using juices as a tactic for detoxing. Skipping the juices will not only regulate the amount of sugar that’s making its way through your body, but it will also ensure you’re getting adequate amounts of fiber as well which will naturally reduce inflammation and even help to promote healthy weight loss.
Unless directed by your doctor, it’s unlikely that your body needs a detox and particularly if you struggle with bloating you will generally feel better in your body to skip the juicing trend and eat your fruits and veggies fresh.
