Story at-a-glance
- A study in the journal Nutrients examined how juicing affects gut and oral microbiomes, finding that removing fiber significantly decreases beneficial microbial diversity and increases inflammation-linked bacteria
- Participants who consumed whole foods with higher fiber showed increased beneficial microbes that protect gut lining and reduce inflammation, while the juice-only group experienced negative microbial changes within three weeks
- Removing fiber through juicing disrupts SCFA (short-chain fatty acid) production and weakens gut barrier integrity, which can lead to leaky gut syndrome where harmful substances enter the bloodstream
- The oral microbiome is particularly susceptible to rapid changes from juicing, as the sudden increase in simple sugars without fiber's buffering effects promotes harmful bacterial growth
- Instead of juicing, consider eating whole fruits and vegetables, blending produce to retain fiber, adding pulp to juices and gradually increasing fiber intake to support your gut microbiome
