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Best Foods to Juice to Support a Healthy Digestive System

by Gary Dowse, Juice Chef

Unlock the Power of Nature’s Foods

Your digestive system is the gateway to good health, and what you eat plays a crucial role in its well-being.

Fruits, vegetables, herbs, and spices are not just delicious additions to your meals—they’re also powerful allies in supporting your digestive health.

Whether you juice them for a concentrated burst of liquid nutrition, blend them into a smoothie, or enjoy them raw or cooked, these nature-made beauties can work wonders for your gut.

In this blog post, we’ll explore the top fruits, vegetables, herbs, and spices that can help you maintain a happy and healthy digestive system. From soothing inflammation to promoting the growth of beneficial gut bacteria, these foods are packed with digestive-friendly nutrients that your body will love.

So, let’s dive in and discover how nature’s bounty can nourish and support your digestive system.

Happy Juicing!

Apple

Apples are the "Queen of the Fruits". The old saying "an apple a day..." is truly ancient wisdom as they protect and heal every human body system and cell. Apples are a true healing food.

Nutrition: Apples contain vitamins C and K, as well as potassium. Vitamin C is an antioxidant that supports the immune system, while vitamin K is important for blood clotting and bone health. Potassium is essential for heart health and muscle function. Apples are rich in antioxidants, including flavonoids and polyphenols. These compounds may help reduce the risk of chronic diseases such as heart disease, cancer, and diabetes by reducing oxidative stress and inflammation.

All Systems: Apples also starve viruses. When their pectin fibers enter the digestive system, they release phytochemicals that bind onto viruses, shrouding viral cells so that they can’t feed and proliferate.

Cardiovascular / Circulatory System: Apples contain nutrients like vitamin C and potassium, which are important for heart health. Vitamin C is an antioxidant that supports the immune system, while potassium helps regulate blood pressure. Some research suggests that eating apples may be associated with a reduced risk of stroke, possibly due to their antioxidant and anti-inflammatory effects. Some research suggests that eating apples may be associated with a reduced risk of stroke, possibly due to their antioxidant and anti-inflammatory effects.

Digestive System: Apples are high in a soluble fibre (still in the juice) called pectin that forms a gel-like substance in the intestine. This gel can bind to cholesterol, removing it from the body, which may aid in reducing blood pressure levels. Apple juice provides living water to support the liver’s hydration capabilities, so it can store the water and then release it back into the bloodstream when the blood becomes dehydrated and isn’t flowing very well.

Nervous System: They are also high in malic acid that binds with any heavy metals in the brain. The word 'malic' comes from the Latin word 'malum', meaning 'apple' which is why I recommend to people who have brain or neurological symptoms to consume more apples.

Recipes: click here

Green Beans

Green beans are a nutritious vegetable that are rich in vitamins, minerals, and phytonutrients.

They provide signifiant cardiovascular benefits due to their omega-3 (alpha-linolenic acid) content. They also contain ant-inflammatory compounds which make them highly beneficial for individuals who suffer with auto-immune disorders.

Green beans are an excellent source of dietary fiber and can aid the digestive tract by promoting regular peristaltic action and aid in the removal toxic, cancer-causing substances in the digestive tract.

They are also known to help prevent type 2 diabetes.

They contain a wide variety of carotenoids which make them excellent for eye health.

Carrot

Carrots are well known in juicing circles as the anti-cancer kings of the vegetable world. They contain antioxidants including alpha-carotene, lutein, beta-carotene and lycopene to name a few. Beta-carotene is the main nutrients when it comes to its cancer preventing properties. The body converts beta-carotene into vitamin A. It is believed that beta-carotene can break down the protective mucous membrane around cancer cells.

Carrot juice is also an effective natural remedy for an ulcer in the stomach. When carrots are juiced, they’re higher in antiseptic phytochemical compounds that inhibit the growth of unfriendly microorganisms in the intestines.

Cabbage

Cabbage has high levels of glucoraphanin, which the body readily converts into sulforaphane. Your cells can use sulforaphane to fight inflammation, speed healing up, and protect against a variety of diseases.

One of the best-researched health benefits of cabbage juice is its ability to heal ulcers.

The high content of glutamine in cabbage, an amino acid that is the preferred fuel for the cells that line the stomach and small intestine, is likely the reason for cabbage juice’s efficacy in healing ulcers.immune

Adding cabbage to your daily juices can provide a dose of antioxidant, anti-inflammatory, and gut-health-promoting health compounds.

Cabbage is particularly high in vitamin C, a nutrient that plays many important roles in your body. Vitamin C supports general health and also acts as a powerful antioxidant.

Mint

Beneficial for respiratory system issues such as bronchitis, asthma, and respiratory inflammation.

Packed with vitamins, minerals, and antioxidants such as vitamin A, C, B-complex, beta carotene, iron, magnesium, calcium, manganese, and potassium.

It is wonderful for digestive ailments such as nausea, indigestion, ulcers, halitosis, and flatulence. It can also provide relief from headaches, sinus congestion, sore throats, fatigue, stress, and anxiety.

Mint can help promote blood circulation and improve metabolism making it an excellent choice for cleansing and weight loss.

Cucumber

Cucumber juice is highly alkalinizing and very hydrating. When your blood is well hydrated it can carry more oxygen which increases energy levels, kills bacteria and viruses and improves circulation.

Nutrition: Cucumbers are a good source of vitamins K and C, as well as minerals like potassium and magnesium. These nutrients are important for bone health, immune function, and heart health. Cucumbers contain antioxidants like beta-carotene, vitamin C, and flavonoids, which help protect cells from damage caused by free radicals and may reduce the risk of chronic diseases.

All Systems: Cucumbers can counteract toxins and lift depression; cleanse the blood; quench thirst, moisten the lungs, and purify the skin. They are also a good antidote for conjunctivitis, sore throat, acne, and inflamed skin diseases. Hence the saying, 'cool as a cucumber'.

Cardiovascular / Circulatory System: Cucumbers are a good source of potassium, which helps regulate blood pressure. A diet rich in potassium can help lower blood pressure and reduce the risk of heart disease and stroke. Cucumbers contain antioxidants like beta-carotene and flavonoids, which help reduce inflammation and oxidative stress in the body, both of which are linked to heart disease.

Digestive System: Cucumber juice also cools most inflammatory or heat-related conditions, including stomach inflammation. The fiber in cucumbers acts as a prebiotic, feeding the beneficial bacteria in the gut. This can help maintain a healthy balance of gut bacteria, which is important for overall digestive health. Cucumbers are also allies to the liver due to their ability to hydrate it. Your liver’s always in need of living water that’s filled with minerals and other nutrients because your liver keeps your blood hydrated. It relies on sources such as cucumber for that living water.

Integumentary (Skin) System: Cucumbers contain silica, a compound that is important for healthy connective tissues, including skin, hair, and nails. Applying cucumber slices to the skin may also help soothe sunburns and reduce swelling.

Recipes: click here

Ginger

Ginger is one of the world’s oldest and most popular medicinal spices. It is known to greatly aid in digestion and assimilation and is widely regarded to help prevent colds, flu, motion sickness, and vertigo.

Ginger is like every's favourite Auntie (anti). Anti-inflammatory, anti-oxidant, anti-spasmodic, anti-nausea, anti-bacterial.

Ginger will support your overall immune system, so is great to use during the winter months, to help fight off colds. Gingerols in ginger cause a rapid and noticeable widening of the blood vessel walls and in turn helps to enhance circulation and also lower blood pressure.

Ginger also has its own signature variety of vitamin C and helps bring the body out of a reactive state when you’re sick.

Lemon

Lemons are a must have ingredient in any juicing kitchen. They help make veggie juices taste better and help fruit juices last long when stored in the fridge. Lemons are rich in bioflavonoids which can significantly boost the immune system and reduce inflammation in the body. Lemon juice is known to be particularly beneficial for colds, coughs, and sore throats.

Lemons are not only a bright and tangy addition to dishes but also offer a range of health benefits. Here's why lemons are good for various systems in our body:

Nutrition: Lemons are low in calories but high in vitamin C, a powerful antioxidant that helps protect cells from damage. They also contain citric acid, potassium, and other nutrients that support overall health.

Digestive System: The citric acid in lemons can help improve digestion by stimulating the production of stomach acid. This can aid in the digestion of food and prevent digestive issues like indigestion and bloating.

Immune System: Vitamin C is essential for a healthy immune system. Lemons are a great source of vitamin C, which can help boost the immune system and reduce the duration and severity of colds and flu. 

Detoxification: Lemons are often used in detox diets because they can help cleanse the body and promote the elimination of toxins. The citric acid in lemons helps stimulate the liver, which is the body's main detoxification organ. Lemons act as a cleanser and astringent; they squeeze toxins from the tissues and stimulate the liver to detoxify. Lemon juice is also beneficial for removing poisons in the form of old drug residues from the body.

Skin Health: The antioxidants in lemons, including vitamin C, can help reduce the signs of aging and improve skin health. Lemon juice can also be used topically to lighten dark spots and blemishes on the skin.

Hydration: Lemon water is a refreshing and hydrating beverage that can help keep you hydrated throughout the day. Staying hydrated is important for overall health and can help improve energy levels and mood.

Recipes: click here

 

Papaya

Papaya is one of the most nutrient-dense and healing fruits on the planet. Papayas are not only a tropical and delicious fruit but also offer a range of health benefits. Here's why papayas are good for various systems in our body:

Nutrition: Papayas are extremely high in beta carotene, vitamins C & A, both of which are powerful antioxidants that help protect cells from damage. They are also high in minerals such as calcium, phosphorus, potassium, and iron.

Digestive System: Papayas contain an enzyme called papain, which can help improve digestion by breaking down proteins in the stomach. This can aid in the digestion of food and prevent digestive issues like bloating and indigestion. If you’re struggling with any kind of stomach or intestinal disorder, papayas cannot be beaten. They can help with colitis, Crohn’s, IBS, ulcers, diverticulitis, gastritis, gastric spasms, liver disease, and pancreatitis. There are digestive enzymes in papaya that produce anti-inflammatory effects in the body. If you suffer from stomach aches or an inflamed intestinal lining, papaya will be your ally in healing the irritated nerve endings that contribute to these ailments.

Immune System: The high vitamin C content in papayas helps support a healthy immune system by promoting the production of white blood cells, which are essential for fighting off infections. Papaya is another fruit that contains more vitamin C than oranges. Just ½ a papaya contains 158% of the amount of vitamin C that a person is generally advised to consume each day.

Skin Health: The antioxidants in papayas, including vitamin C, can help reduce the signs of aging and improve skin health. Papayas can also be used topically to exfoliate the skin and promote a healthy glow.

Heart Health: The antioxidants and fibre in papayas can help reduce cholesterol levels and improve heart health. The potassium in papayas can also help regulate blood pressure and reduce the risk of heart disease.

Eye Health: Papayas are rich in vitamin A and lutein, both of which are important for eye health. These nutrients can help reduce the risk of age-related macular degeneration and cataracts.

Recipes: click here

 

 

 

 

 

Pineapple

Pineapple juice is filled with antioxidants, soluble fibre, and living water which keeps you full and hydrated at the same time. A perfect fruit to juice for weight loss.

Nutrition: Pineapple has large amounts of vitamin C like its orange cousin, but it also has bromelain, an enzyme that helps suppress coughs and loosens the mucus that often accompanies colds.

Immune System: The power of bromelain and vitamin C in pineapple work together as a bacteria fighter, mucus cutter, cough suppressant, and overall immune system booster in the body. One cup of pineapple juice supplies over 50% of the daily amount of manganese, a trace mineral important in energy production and antioxidant defenses.

Pineapple strengthens the immune system. Look at the armor of protection around the flesh. The fruit can take up to 2 years from flower to fruit. It has to outlast all four seasons... twice, which means that pineapple's resilient, strong, energetic nature gets passed onto us when we consume them.

Respiratory System: Pineapple contains bromelain, a mixture of enzymes that has anti-inflammatory properties. Bromelain may help reduce inflammation in the respiratory tract, making it easier to breathe, especially for individuals with conditions like asthma or chronic obstructive pulmonary disease (COPD). Pineapple is a good source of vitamin C, which is important for immune function and respiratory health. Vitamin C helps protect the lungs from infections and may reduce the severity of respiratory symptoms.

Skeletal System: Pineapple benefits the skeletal system through its rich nutrient profile. It is a good source of manganese, a trace mineral essential for bone health that is involved in bone mineralization and the formation of bone matrix proteins necessary for strong bones. Pineapple is also rich in vitamin C, which plays a vital role in collagen synthesis, a major component of bones, cartilage, and connective tissues, thus supporting bone formation and repair.

Additionally, pineapple contains bromelain, an enzyme mixture known for its anti-inflammatory properties, which helps reduce inflammation in the body and supports overall bone health by potentially alleviating symptoms of conditions like arthritis. The various antioxidants in pineapple, including flavonoids and phenolic acids, help neutralize free radicals that can damage bone cells and lead to bone loss, thereby supporting bone strength and density. Pineapple also provides potassium, an electrolyte that supports bone mineral density by neutralizing acids in the body that can leach calcium from bones, helping to maintain bone health and prevent osteoporosis.

Recipes: click here

Pear

Pears come into season during Autumn and help add some much need moisture to our dry lungs from the summer’s heat. They act as an appetite suppressant and stomach tonic to prevent you from overeating at meals.

Pears are often overlooked by the apple for everyday juicing, but just like apples they are one of the top life-changing foods to consume.

The pear helps rejuvenate the pancreas, an organ that is also overlooked but plays an essential role in converting the food we eat into fuel for the body's cells.

Pear juice is high in electrolytes which can stabilize blood sugar. Plus, pears are low in calories making them great for weight loss.

I highly recommend you add pears to your juice pantry.

 

Tip:  when a pear is hard and crunchy it juices better, and its fiber content is higher. When a pear is soft, its glucose levels are higher, it is very easy to digest and better eaten or blended in a smoothie.

Sweet Potato

Sweet Potatoes are an incredibly nutritious food that are packed with antioxidants like beta carotene, vitamins C, E & D, and minerals such as manganese and iron. They are also high in potassium which helps to lower blood pressure by removing excess sodium and regulating fluid balance in the body.

Sweet potatoes are an excellent anti-stress food and are known to help relax muscles, steady nerves, and balance cognitive function.

Sweet potatoes are known for being easy to digest and are very good for ulcers, inflamed colons, digestive disorders, and constipation. Sweet potatoes contain compounds called phytochelatins that can bind to heavy metals such as lead, mercury, copper, & cadmium and safely remove them through the body.

Plums

Plums are rich in minerals such as iron, manganese, potassium, phosphorous, and magnesium essential minerals for maintaining normal blood pressure and heart function.

The magnesium in plums works as a natural tranquilizer which can soothe your nerves and also work as a catalyst to reinstate your natural REM sleep.

Plums are especially good for digestive disorders such as IBS, gastritis, and constipation. 

Plums, like apples and strawberries, are a malic acid-rich food that binds with heavy metals in the brain. Heavy metals are implicated in memory loss, Alzheimer's, and Dementia.

Malic acid together with quinic acid accounts for the bulk of the organic acid content of ripe plum-free plum juice.

Some of the benefits of eating plums regularly include improved vision, radiant skin, healthy brain functioning, regulated digestive tract, reduced inflammation, resistance against colds and infections, and improved metabolism. 

Juice Recipes for a Healthy Digestive System

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Gary Dowse

Gary Dowse

Master Juice Chef, Kuvings Australia

 

Gary is a powerhouse in the world of juicing and plant-based nutrition, driven by an unwavering passion for health and wellness. With certifications in natural juice therapy and whole food plant-based nutrition, Gary is a dedicated educator, empowering individuals to harness the transformative benefits of juicing and plant-based eating.

Through his enlightening books and dynamic online courses, Gary champions the preventative and restorative healing powers of embracing a lifestyle rich in vibrant juices and whole, plant-based foods.

His mission is to inspire and guide others on their journey to optimal health and vitality.

Disclaimer: information contained in this post is for educational purposes only, sourced from various books and websites. If you do anything recommended without the supervision of a licensed medical doctor, you do so at your own risk. The author, Gary Dowse, does not dispense medical advice or prescribe the use of any technique as a form of treatment for physical, emotional or medical problems without the advice of a physician, either directly or indirectly.

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