The idea of sipping on fresh, nourishing juices to detox our bodies and boost digestion is pretty appealing, right? And I'm all for embracing the positive aspects of juices (I’ve got 10 great juice recipes for gut health for you to enjoy below!). But can they cause more harm than good?
As a nutritionist, I have lots of clients coming my way with questions about juicing and juice cleanses and I feel it’s my duty to make sure you’re aware of where you might be being misled in this area.
So before we get to the top 10 juice recipes, let’s cover what you need to know about juicing for gut health and if it’s enough to improve your gut.
Juice Cleanses: Hype or Help?
Juice cleanses seem to be everywhere nowadays, claiming to work wonders for gut health.
They sure have their fans! People say they can detox your body, help digestion, and leave you feeling fresh. And I get it, who doesn't want a happy gut? But let's keep it real and explore the details you might not know about.
But here's the deal – juice cleanses have some limitations we need to consider before chugging down gallons of liquid greens.
Depending solely on juices can leave you undernourished and not fully satisfied. A pure juice diet not only lacks important macronutrient balance but only sipping liquids also impairs your digestive process
Think of digestion as this beautiful symphony of enzymes, hormones, and muscles all working together to move the food from your mouth through your system. While it does this, it has to release appropriate stomach acid and insulin based on the nutrient content of the food and move it along at the appropriate pace for it to extract all the important vitamins, minerals, and macronutrients. When you only sip liquids, you’re forgoing the first part of the digestive process – chewing! When you skip this critical first step, you often see downline repercussions in acid reflux, bloating, gas, or other digestive concerns.
(I go into this in way more detail in my free gut health masterclass!)
For actual gut health support, I’m a big fan of a more well-rounded juice like the BIOHM Super Reds or Greens. This is the top supplement I recommend to all of my gut health clients because it really covers all your bases. Like a fresh squeezed juice, it packs the nutrient-power of superfoods like organic greens, antioxidant-rich berries, adaptogenic herbs, and gut-loving fibers. But it does so much more than that. It also supplies a unique and powerful blend of probiotics, prebiotics, and digestive enzymes, specifically formulated to support your entire gut function.
I share more details about this product (and an exclusive discount) in this post and you can watch this video for more details on how I recommend taking it. ↓
But don’t feel you need to toss out the juice just yet! Fresh squeezed juices or smoothies can still be part of a healthy diet if you do them right.
10 Best Juice Recipes for Gut Health, Detox, and Digestion
When considering adding juices to your routine, it’s important to consider sugar, micronutrient, and fiber content. I’ve compiled a few of my favorites you can enjoy with a well-balanced diet to boost your energy and support your overall health.
Here are 10 great juice recipes you can try:
This is the first thing I make most mornings (after my gut shot, of course). It supplies collagen peptides for support of the gut lining. It’s a great source of whole vitamin C and minerals to nourish the adrenals and lower the physiological impact of stress. And it just plain tastes delicious. I crave it every morning and I’ve heard from hundreds of you that it helps you feel amazing!
1 cup orange juice
2 tbsp half and half
2 scoops collagen peptides
pinch sea salt
Get ready to try out a delicious green juice recipe that's simply awesome! You'll need some cucumber, half an apple, a lemon, and a slice of ginger to make this blend. It's a refreshing and revitalizing treat! The lemon and ginger give it that zesty kick, while the cucumber adds a crisp and cool touch.
1 small bunch celery (or 1 heart)
1/2 English cucumber
1 large green apple
1 inch knob of ginger
This is my favorite smoothie combo. If you’re a lover of mint chocolate chip ice cream, you don’t want to wait on this recipe. It combines a macronutrient-balanced ratio of protein, carbs and healthy fats and it packs lots of fiber and micronutrients. If good digestion is your goal, this smoothie is your way to go!
1/4 cup full fat coconut milk
1 large handful of spinach or mixed greens
1 scoop protein powder
4 mint leaves
1 tsp flaxseed meal
1 tsp chia seeds
1/2 frozen banana
4 ice cubes
water to texture preference
1 tbsp cacao nibs
Imagine the sweet taste of pineapple combined with the crispness of cucumber, creating a tropical paradise in a glass. It's like taking a mini vacation to a sunny beach destination right from your kitchen! Boost your health with the goodness of pineapple, cucumber, and lime.
1/2 cup sliced cucumber (skin on)
1 heaping cup cubed pineapple (if frozen, omit ice)
1/2 large ripe, peeled, frozen banana
1/4 cup light coconut milk
1/2 cup filtered water
1 medium lime, zested + juiced (~1 tsp zest / 2 Tbsp (30 ml) juice per 1 lime)
1 large handful greens (spinach or kale)
2-4 ice cubes
Antiinflammatory Beetroot Smoothies
Indulge in the vibrant goodness of beetroot smoothies with a zesty twist of lemon! A delightful and nourishing combo that will brighten your day. You can also add your favorite greens for added nutrition. This smoothie does not only improve gut health but also saves you from issues like constipation. So, blend your favorite fruits and vegetables and get ready to kick-start your day!
1 small beet root (1/2 cup cubed)
1 cup berries (frozen)
1 lemon, juice
1 slice ginger
1 tsp chia seeds
1 cup soy milk (or other plant based milk)
This powerhouse combo is bursting with vitamins and antioxidants, delivering a refreshing and energizing taste. Blending spinach with blueberry and other sweet fruits cannot only enhance the flavor but also increase the nutritional value of the smoothie. Sip on this invigorating blend and let the goodness of spinach and blueberry nourish your body from within!
1 cup spinach
1 cup milk of choice or to taste
½ cup plain Greek yogurt or use coconut yogurt for a dairy-free option
1-1½ cups frozen blueberries if using fresh, add ice to the smoothie
1 very ripe banana the riper the banana, the sweeter it will make your smoothie
Dash of cinnamon
Refresh and revitalize with a delightful pear and cucumber juice. The perfect balance of sweet and crisp, this invigorating blend will awaken your senses and leave you feeling refreshed. This delicious juice keeps your blood sugar levels in check and helps maintain a healthy digestive system. Savor the goodness of this green juice and embrace a rejuvenating boost for your day!
6 ½ oz ripe pears, cut into pieces (approx. 1 large pear)
5 ½ oz cucumber, cut into pieces (approx. 1 cucumber)
2 oz green lettuce leaves
1 oz lemon, peeled, seeds removed (approx. ½ lemon)
1 – 2 tbsp agave syrup, to taste
9 oz water, chilled
3 ice cubes
Sip on a zesty and nutritious carrot and ginger smoothie! This vibrant blend packs a punch of flavor and health benefits in every sip. Indulge in the refreshing sweetness of carrots, perfectly complemented by the warming spice of ginger. This amazing smoothie is a powerhouse of nutrients and a treat for your bowels. Get ready to kick-start your day with this fiber-rich nourishing smoothie.
2 cups carrots
1 ½ cups filtered water
1 large ripe banana (previously peeled, sliced and frozen / more for a sweeter smoothie)
1 cup frozen or fresh pineapple
1/2 Tbsp fresh ginger (peeled / 1 small knob yields ~1/2 Tbsp)
1/4 tsp ground turmeric (or sub cinnamon)
1/2 cup carrot juice
1 Tbsp lemon juice (1/2 small lemon yields ~1 Tbsp or 15 ml)
1 cup unsweetened almond milk
Experience a burst of antioxidants and delightful flavors with blueberry and pomegranate juice! This vibrant blend is a powerhouse of goodness, offering a refreshing and nourishing treat in every sip. This absolutely flavorful juice is packed with antioxidants. These inflammation-fighting compounds save you from a lot of tummy troubles!
1 tbsp coconut oil
1 cup fresh blueberries
1/2 cup pomegranate juice
1/2 cup water
Ice cubes – as per preference
Introducing the refreshing and nutritious Carrot Orange Juice! Packed with the goodness of carrots and fresh oranges, this vitamin C-rich juice will awaken your taste buds and nourish your body. This antioxidant-rich juice is not only good for your gut issues but also keeps other inflammatory conditions away. Savor the natural goodness in every sip and revitalize your day with this wholesome and tasty treat.
3 medium carrots, peeled
2 medium oranges, peel and pith removed
1 tablespoon chia seeds ( optional)
Can Detox Juices and Smoothies Cause Inflammation?
Detox juices and smoothies are one way to cleanse the body, but can they sometimes cause inflammation? It's essential to consider a few factors. Some detox drinks, especially those with acidic ingredients, may trigger acid reflux or digestion issues, especially when consumed on an empty stomach. However, when enjoyed in moderation and as part of a balanced diet, detoxification through juices and smoothies can still be beneficial without causing inflammation. Remember, it's all about finding what works best for your body!
Want More Gut Health Support?
Sure, you can sip some nutrient-packed juices, but that’s not the full story. For a truly healthy gut, you need to take a more comprehensive approach. You need to correctly address any issues and support proper digestive function to actually see results.
Nine out of 10 people have an imbalanced gut, and a diet alone will not fix it. You have to take the proper steps to clear any bacterial or fungal overgrowth, restore your microbiome, repair your gut lining and get your body to a place of safety in order to find lasting relief.
I’ve helped hundreds of clients in my Gut Glow program improve their gut health and see real transformations like reduced bloating, clearer skin, more energy, better moods, reduced anxiety, and more.
And I’m going to teach you exactly how I do it in my Gut Health Masterclass! I’m hosting this free training to help you understand what might be contributing to your gut imbalances and, most importantly, I’ll share with you my 4-pillar approach to fix it for good. Save your spot in the next session of this free training and grab a pen to take some notes; I’ll see you inside!