Fresh citrus juice helps improve intestinal health and reduce belly bloating every day.
This was the year I decided to make my health a top priority. I realize that life tends to have a mind of its own and if you don’t make room for certain lifestyle habits, they just won’t happen. At the start of this year, I ramped up my workout routine, started eating healthier, and made some investments in my well-being. One of my favorite new habits? Make freshly squeezed juice as a morning treat. Not only does it taste delicious, but it also helped improve my overall gut health, which was one of my main goals.
I have always loved eating fresh fruit as a snack. I really like the sweet taste and I just feel better after eating fruit on salty chips or a processed candy bar. Citrus fruits, in particular, offer a gentle acidity that can help support digestion.
According to Dr Kezia JoyRegistered Dietitian Nutritionist (RDN) and Medical Advisor at Welzo, “Citrus fruits can help stimulate the flow of digestive enzymes by increasing the amount of digestive juice produced. As a result, many people experience an improved ability to digest food as well as a reduction in bloating immediately after eating. Additionally, citrus fruits can help meet your daily hydration needs.”
So while citrus fruits alone aren’t a magic solution for bloating, they are a beneficial addition to your diet to improve your overall health and well-being.
It’s easy to pick up a bottle of “fresh squeezed” orange juice at the grocery store and call it a day. But making juice at home is much simpler than you think. Plus, it’s cooler and contains fiber, which can help relieve bloating. Making juice at home also gives you complete control over what goes into the drink and eliminates the digestive issues that often accompany preservatives and added sugars.
“Store-bought juices can be convenient; however, when you buy store-bought juice, the quality may vary,” says Dr. Joy. “Many types of store-bought juices may contain additional products that could cause problems for some people, down to digestion. Choosing the least processed option available will help ensure continued digestive comfort.”
Juicing was a seamless and fun habit to add to my mornings
So I took out my cell phone SMEG Retro Style Citrus Juicergrabbed a bag of blood oranges and headed out.
At first I was skeptical about homemade juices, because I don’t have the time or patience for complicated appliances. You know, the ones you use once and never take apart again because there are too many steps to using and cleaning.
My mornings – and days in general – are usually very busy and I’m not one to add extra steps to my routine that might interfere with my work. But my pastel blue SMEG juicer made me say “Hello, time to make some juice!” atmosphere. I was pleasantly surprised by how smooth the process was. Wellness should always be a priority, and this little habit only took a few extra minutes out of my morning — and it was worth it. My SMEG juicer also comes with a dishwasher-safe stainless steel reamer and strainer, making the cleaning process particularly simple.
Plus, I’m not going to lie: I’m a counter-snob. You will never find anything in my kitchen that is anything other than aesthetically pleasing and conversation-worthy! So the retro juicer was the perfect addition to my brand new white kitchen.
The importance of starting each day with healthy habits
There is something to be said for coming home after my morning walk and “squeezing” some fresh juice. It’s a great mental health booster, and I firmly believe that starting each morning with healthy habits sets you up for success for the rest of the day. In fact, experts agree.
“Morning habits definitely impact digestive function and bloating later in the day. Some morning habits that can help reduce bloating throughout the day include exercise, a healthy breakfast, morning sunlight, and mindfulness,” explains Avery Zenker, MALE, RDat MyCrohnsandColitisTeam.
It helped me with my stomach bloating
Many mornings I wake up feeling bloated. I found that taking a brisk walk, getting some sunshine, and then coming back to make and sip fresh-squeezed citrus juice—sometimes made from blood oranges and other times from grapefruit—helped alleviate the dreaded bloating and the discomfort that comes with it. I did this for 30 days and I’m very happy with it.
“The acid in citrus fruits, primarily citric acid, can help stimulate stomach acid production. Stomach acid helps break down food components before they enter the intestines. Citrus fruits may also contribute to digestive health due to their fiber, vitamin C, potassium, and polyphenol content,” Zenker tells us. “Research has shown that daily consumption of orange juice is linked to lower inflammatory biomarkers, such as CRP (4). The anti-inflammatory benefits of orange juice are attributed to its vitamin, mineral, and polyphenol content.”
Remember that drinking citrus juice alone will not be a magic solution but rather a beneficial addition to a well-balanced routine. Thirty days of homemade juice turned out to be a keeper of my usual routine. My stomach feels better and I feel totally refreshed to start each day with this new diet.
What you need to know about stomach bloating
Keep in mind that belly bloating is usually activated by the normal routines we follow every day, such as consuming an excessive amount of gas-producing foods or swallowing too much air while eating.
“Not all bloating means something is wrong. In healthy individuals, it is often a sign that digestion and motility need better support and not necessarily something deeper,” explains Katrina Coxregistered dietitian for 15 years and owner and dietitian of Katrina Cox Nutrition LLC, specializing in gut health, particularly IBS and SIBO. “Common reasons for bloating can be excessive air intake (strenuous exercise, carbonated drinks, straws), eating a large meal (the larger the meal, the harder it is to digest), food intolerances (especially carbohydrates) – can ferment in the gut, leading to increased water in the gut and fermentation into trapped gas. Finally, there is constipation. The more supported you are, the more likely you are to be bloated.”
If you’re thinking about adding homemade citrus juice to your routine, trust me and go for it! Experts agree that the best time to sip citrus juice is when you feel most comfortable, but I generally prefer mine in the morning to support that success mindset all day long.
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