Gut health is one of the things I took for granted in my youth — until I got older, and the repercussions hit me, and my digestive system went into shock.
An unhealthy gut microbiome makes you feel ill. But a gut that’s rich in healthy bacteria makes the rest of you feel healthy too! And you’re less at risk of getting diseases like IBD, IBS, and even colon cancer.
You might be experiencing bloating, cramps, a change in bowel movements, or an irregular bowel movement, where one day you’re constipated, and another have diarrhea.
I’ve actually been through it all (a bit of TMI, I know).
I researched for days, went to the doctor but got no joy, took probiotics to no avail, and cried about my shitty hand in life (literally).
But juicing saved the day…yet again. Juicing helped me “reset” my gut and gave me a better quality of life.
In this article, I’ll share the 8 best juices for gut health that are guaranteed to bring you some relief.
So, let’s jump in!
8 Best Juices for Gut Health
1. Green Juice
Green juice didn’t become trendy for no reason. It’s one of the best juices for gut health because it’s loaded with leafy greens that are high in fiber and nutrients that heal the gut.
One study on gut health showed how the good bacteria in your gut (microbiota) love feeding on leafy greens like kale, spinach, and chard. And when these good bacteria feed, they reproduce, creating even more good bacteria in your gut!
Here are some of the best green juice recipes for gut health:
a. Gut Healing Green Juice
This recipe contains apples, ginger, kale, romaine leaves, cucumber, fennel bulb, pineapple, and turmeric.
Add all the ingredients to a blender and drink away!
Of course, like most of the recipes in this article, you can also use a juicer to make this.
b. Simple Green Juice for Gut Health
Here’s my easy green juice recipe for gut health:
Ingredients:
- 2 cups of kale
- 1 cucumber
- 1 green apple
- 1 lemon
- 1-inch piece of ginger
- 1/2 cup parsley
Instructions:
- Wash and chop all the ingredients.
- Feed the kale, cucumber, green apple, lemon, and ginger through a juicer.
- Add the parsley to the juicer.
- Pour the juice into a glass and enjoy!
Kale, cucumber, and parsley are all high in prebiotic fiber, while the ginger and lemon reduce inflammation in the gut.
The green apple adds a touch of sweetness and provides additional nutrients.
c. Detoxifying Green Juice for Gut Health
This green juice isn’t just a gut-healing elixir; it tastes great too, which is pretty unusual for a green juice.
Instead of kale, Shayna uses spinach and collard greens, which are both high in fiber and vitamin K. The other ingredients in this green juice are cucumber, parsley, pineapple, lemon, ginger, and celery.
Celery is one of the best veggies for your digestive tract.
2. Prune Juice
Most of us are already familiar with prunes and their magical ability to cure constipation.
And several studies prove that prunes are great for your overall digestive health due to their fiber content and sorbitol.
Here’s an easy juice detox for gut health:
a. Prune Juice for Gut Health
Ingredients:
- 1 cup of prunes
- 5 cups of water
- 1 cup of pear juice (optional)
Instructions:
- Remove the pits from the prunes.
- Boil 5 cups of water in a pot.
- Add the prunes to the boiling water and let them simmer for 15-20 minutes (this process is called rehydration.)
- Carefully remove the pot from the heat to avoid any burns on your hands. Allow it to cool down for approximately 15 minutes.
- Blend the mixture until it’s smooth.
- To remove any pulp, strain the mixture through a fine-mesh sieve.
- Add pear juice for added sweetness.
- Chill the juice before serving.
Due to the laxative nature of prune juice, I don’t recommend having this juice frequently, as it may lead to cramping and diarrhea.
3. Plum Juice
Just as prune juice is excellent for gut health, so is its sister, plum juice.
Many people confuse plum juice and prune juice for the same thing, but they’re different due to the way they’re processed.
I’ve included my favorite plum juice for gut health below:
a. Plum Juice Cleanse for Gut Health
Ingredients:
- 4-5 ripe plums
- 1/2 inch piece of ginger
- 1/2 lemon
- 1 cup water
- Honey to taste
Instructions:
- Wash the plums and cut them in half to remove the pit.
- Peel the ginger and cut it into small pieces.
- Squeeze the juice from the lemon.
- Blend the plums, ginger, lemon juice, and water until smooth.
- Taste the juice and add honey if you want.
- Strain the juice through a fine mesh strainer or cheesecloth to remove any pulp.
- Serve the juice immediately, and enjoy!
This plum juice recipe is rich in prebiotic fiber, antioxidants, and anti-inflammatory compounds that will heal your gut. Plus, the ginger and lemon provide additional anti-inflammatory and digestive benefits.
If you want even more plum juice recipes, read my other article!
4. Celery Juice
Celery has been touted as a miracle worker for the digestive system, and while more studies are waiting to be done to determine the probiotic status of the veggie, here’s what we know:
- It has high fiber content. A single stalk of celery contains about 1 gram of fiber, which will definitely help get things moving.
- It’s rich in antioxidants and anti-inflammatory compounds. These reduce inflammation in the gut and lower the chances of getting diseases like inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS).
- It’s a good source of electrolytes. Celery has electrolytes like potassium and magnesium. These are important for maintaining proper hydration and electrolyte balance in the body.
a. Celery Juice for Good Digestion
Celery has quite a pungent, earthy taste, but this juice recipe has oranges, which definitely offsets the strong taste.
Besides 2 pounds of celery and 1 navel orange, the recipe also uses 2 large cucumbers.
Cucumbers are super-hydrating for the body and have antioxidants, vitamins C, K, B, and minerals like potassium and magnesium.
If you don’t mind the earthy taste and just want pure celery juice for maximum benefits, try the below recipe.
b. Simple Soothing Celery Juice for Gut Health
Ingredients:
- 1 head of celery
- 1/2 cup filtered water
Instructions:
- Wash the celery and chop it into rough chunks.
- Add the celery and water to your blender.
- Blend for a few seconds until the celery is broken down.
- Pour the mixture through a nut milk bag or fine mesh strainer to remove the pulp.
- Pour the juice into a glass and drink immediately.
5. Beet Juice
Beet juice is usually lauded for its iron-boosting benefits, but it’s also good for its prebiotic fiber, which feeds the healthy bacteria in the gut and promotes a diverse gut microbiome.
Beets are also rich in nitrates and anti-inflammatory compounds like betalains, which soothe the digestive system.
Here’s my favorite beet juice for gut health:
a. Easy Beet Gut Healing Juice
Ingredients:
- 2 medium beets, peeled and chopped
- 1 apple, cored and chopped
- 1 lemon, peeled
- 1-inch piece of ginger, peeled
- 1/2 cup water
Instructions:
- Wash and chop the beets and apple.
- Peel the lemon and ginger.
- Add the beets, apple, lemon, and ginger to a juicer.
- Add water and pulse until smooth.
- Pour the juice into a glass and enjoy immediately.
Apple adds a touch of sweetness and provides additional nutrients and fiber. Plus, the lemon and ginger have anti-inflammatory properties that calm the digestive system.
6. Carrot Juice
Carrots aren’t just good for your eyes, but for the inner workings of your tummy too.
Carrots and celery come from the same family and have many of the same benefits.
- They are high in fiber. One cup of carrots contains approx 3.1 grams of fiber.
- They are a natural prebiotic. They fuel the good bacteria in your gut, helping them produce more.
- They contain beta-carotene. Carrots contain beta-carotene, which gives them a red/orange pigment. And humans convert beta-carotene into vitamin A, which is great for your eyes and skin (anti-aging.)
a. Carrot and Turmeric Juice for Gut Health
I’ve added turmeric to this recipe, as it has a calming effect on the digestive system.
Ingredients:
- 4-5 medium carrots
- 1-inch piece of fresh turmeric root/1 teaspoon of turmeric powder
- 1/2 lemon
- 1/2 inch piece of fresh ginger
- 1 cup water
- Optional: honey to taste
Instructions:
- Wash the carrots, turmeric root, lemon, and ginger.
- Peel the lemon and ginger, and remove the skin from the turmeric root.
- Cut the carrots into small chunks.
- Blend the carrots, turmeric, lemon, ginger, and water.
- Taste the juice and add honey if desired.
- Strain the juice through a fine mesh strainer or cheesecloth to remove any pulp.
- Serve the juice immediately, and enjoy!
7. Cranberry Juice
I always thought cranberry juice was only great for urinary tract infections (UTIs). But more research indicates that it has a similar healing power for the gut.
Cranberry can increase the amount of beneficial bacteria in the gut and maintain an overall healthy gut microbiome.
Here’s a simple recipe for cranberry juice:
Cranberry Juice for Gut Health
Ingredients:
- 2 cups fresh or frozen cranberries
- 4 cups water
- 1/2 lemon
- Optional: honey
Instructions:
- Wash the cranberries and lemon.
- In a large pot, combine the cranberries and water and boil over high heat.
- Once boiling, reduce the heat to a simmer and cook for 20-25 minutes, or until the cranberries have softened and most have popped.
- Let the pot cool for a few minutes.
- Squeeze the juice from the half lemon into the pot and stir to combine.
- Taste the juice and add honey if you prefer.
- Strain the juice through a fine mesh strainer or cheesecloth to remove any pulp.
- Enjoy immediately!
8. Pineapple Juice
Pineapple contains an enzyme called bromelain, which breaks down proteins in the gut and improves digestion. It also contains prebiotic fiber and antioxidants.
My favorite way to make pineapple juice is with ginger. Simply blend 2 cups of chopped pineapple, 1-inch piece of fresh ginger, and 1 cup of water.
This juice is great if you suffer from bloating and gas.
Why You Need Juice to Support Your Gut Health
Many people unfamiliar with juicing might ask, “Why can’t I just eat foods that are good for gut health? Why do I need juice to help me?”
And the answer is:
Juicing provides a concentrated source of gut-healthy nutrients in one go that are easily absorbed by the body.
Plus, the best veggies and fruit for gut health (those that are rich in prebiotics and probiotics) can be easily juiced and consumed — for example, apples, kale, prunes, celery, etc.
So, of course, you should be eating foods that are good for your gut, but juicing is the easiest way to get all the nutrients you need.
Tips for Making Juices for Gut Health
If you’re choosing to make your own juice for gut health rather than buy one from the store, here are some tips to get the most out of your juice.
Juice Ingredients that Are Actually Great for Gut Health
Ingredients beneficial for the gut are rich in prebiotic and probiotic fiber and are high in antioxidants, vitamins, and minerals.
These ingredients are:
Celery, carrots, beets, raspberries, apples, kale, ginger, pineapple, turmeric, plums, prunes, berries, parsley, cucumber, and aloe vera.
Use a Variety of Fruits and Vegetables
Juicing different fruits and vegetables will ensure you get a wide range of good nutrients for your gut health. So, include a mix of leafy greens, root vegetables, and fruits in your juices.
Add Anti-Inflammatory Ingredients
Inflammation in the gut is what leads to digestive issues. But by adding ingredients like ginger, turmeric, and leafy greens, you can decrease inflammation and soothe your system.
Drink Your Juice Immediately
Don’t leave your juice sitting around for too long. Freshly made juices are far more nutritious!
If you make a large batch, store your juice in the fridge for at least 3 days in an airtight container or mason jar.
Try Different Combinations
Juicing is fun because you can experiment with different combos. Try adding carrots to your beet juice on one day, or add some mint to your celery juice on another. Don’t be scared to try new ingredients and see what works best for you.
Juices for Gut Health FAQs
What Is the Best Juice for Gut Inflammation?
The best juice for gut inflammation is green juice, as it contains various anti-inflammatory ingredients, such as cucumber, kale, apples, parsley, and ginger. Simply blend all the ingredients in a blender or feed them through a juicer.
You can check my full green juice recipe above.
Is It Better to Juice or Blend Fruits and Vegetables for Gut Health?
Both juicing and blending are great for gut health, as they’re both excellent for consuming a variety of fruits and vegetables that are rich in prebiotic fiber, antioxidants, vitamins, and minerals. However, some differences between juicing and blending may affect gut health.
Juicing involves extracting the juice from fruits and vegetables, leaving the pulp and fiber behind. This can make the nutrients more concentrated and easier for the body to absorb.
However, the lack of fiber in juices can lead to a quicker spike in blood sugar levels and may not be as filling as blended smoothies.
In contrast, blending involves blending whole fruits and vegetables, including the pulp and fiber. This slows down the absorption of nutrients, keeping you feeling full for longer. However, the fiber in blended smoothies can also make them more difficult to digest for some people.
Ultimately, it’s up to you and your digestive health whether you want to juice or blend for gut health.
What Juicing Ingredients Are the Best for Gut Health?
The juicing ingredients that are the best for gut health are those rich in prebiotics and probiotics.
Prebiotics are the fiber that feeds the healthy bacteria in the gut. While probiotics are live bacteria that populate the gut with beneficial microorganisms.
And the juicing ingredients that contain prebiotic and probiotic fiber, plus antioxidants and vitamins, include leafy greens like kale and spinach, beets, ginger, pineapple, carrots, apples, parsley, etc.
Should I Juice Fruits and Vegetables with or without the Skin?
This will depend on the fruit or veggie in question.
Some fruits and vegetables have thick or bitter skin that should be removed before juicing.
For example, citrus fruits like lemons, oranges, and grapefruits.
Similarly, some vegetables like beets and carrots have a tough outer layer that should be removed before juicing.
On the other hand, many fruits and veggies have thin skin that can be juiced along with the flesh. For example, apples, cucumbers, and pears. Juicing these fruits and vegetables with the skin can actually increase the nutrient content of the juice.
Are There Any Risks Associated with Juicing for Gut Health?
Juicing is a fantastic way to support your gut health, but there are some risks that you should consider:
- Blood sugar spikes: Juicing may lead to a spike in your blood sugar levels, especially if the juice contains a lot of fruit.
- Lack of fiber: Juicing removes the fiber from fruits and vegetables, which can lead to digestive issues and a less diverse gut microbiome. If you want a better fiber intake, consider blending your fruits and veggies instead of juicing them.
- Overconsumption of certain nutrients: Juicing can lead to overconsumption of certain nutrients, especially if you always use the same ingredients. For example, consuming large amounts of kale or spinach in a juice can lead to excessive oxalate intake, which leads to kidney stones.
To minimize these risks, consume juices in moderation and vary the ingredients to ensure you get a wide range of nutrients.
Also, it’s a good idea to check with your doctor before adding juicing to your regular diet, especially if you have underlying health conditions.
How Often Should I Juice for Gut Health?
If you’re new to juicing, don’t shock your system by having juice every day. Instead, start slowly and gradually increase your intake. For example, try having juice once per week before moving on to 3 or 4 times per week.
Also, if you’re a seasoned juicer, remember that too much of a good thing can be bad. So, I recommend juicing just 3-4 times a week to stay on the safe side.
Finally, always listen to your body and make necessary adjustments to your juicing schedule.
Final Thoughts
While juicing is not necessary for gut health, it’s an easy way to get all the nutrients that support a healthy gut microbiome.
If you’d rather buy a juice than make it, make sure it’s from a high-quality, organic brand that doesn’t add sugars or artificial ingredients.
And if you try one of the juices for gut health from this post, let me know in the comments!
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