Smoothies have become a beloved morning ritual for many. The vibrant colours, the promise of nutrition in a single glass and the convenience of sipping on the go make them a popular choice.
Let’s break down what goes into a typical smoothie. A vegan smoothie might contain a dairy alternative like almond or oat milk, a mix of fruits such as cherries, berries, plums, banana and pineapple and sometimes vegetables like spinach or kale. While each ingredient individually is healthy, together, they might not be the best combination for your digestive system. It is a hidden chaos in a glass.
For example, dairy and fruit are considered incompatible because they require different enzymes and pH levels for digestion. Digestion is a highly orchestrated process, involving specific enzymes to break down different food groups. When multiple food types that require conflicting enzymes are consumed together, digestion becomes inefficient and chaotic.
WHICH FOOD COMBINATIONS WORK BEST?
• Cherries and berries are easily digestible because they belong to the same category.
• Bananas and papayas digest well together as they share similar enzyme structures.
• Carrots and beetroots can be digested smoothly when paired since they are from the same family.
• However, mixing bananas with pineapples or adding dairy to acidic fruits like strawberries and oranges can lead to fermentation, bloating and indigestion.
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When digestion is impaired due to incompatible combinations, it can result in nutrient malabsorption, gut inflammation and long-term digestive issues.
TEXTURE MEANS FIBRES
Texture also plays a vital role in digestion. Science shows that chewing food is crucial for the release of digestive enzymes in saliva. Smoothies, due to their blended texture, bypass this important step. When food is consumed in liquid form, the body does not get the necessary signals to activate digestive enzymes effectively, which can lead to poor breakdown and assimilation of nutrients.
Also, blending food alters its fibre structure. While fibre is essential for gut health, pulverizing it in a blender can change how it interacts with digestive enzymes.
THE pH BALANCE
The stomach maintains a delicate pH balance to efficiently digest food. Certain foods are acidic while others are alkaline and their interaction affects digestion.
• Citrus fruits (oranges, pineapples) are acidic.
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• Dairy products are slightly acidic but require an alkaline environment for digestion.
• Bananas and melons are alkaline and should not be mixed with acidic fruits.
When highly acidic and alkaline foods are consumed together, the stomach struggles to maintain its optimal pH levels, leading to fermentation, bloating and discomfort.
RETHINKING SMOOTHIES FOR BETTER HEALTH
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While smoothies may seem convenient, they are best consumed occasionally rather than as a daily habit. If you do enjoy them, here are a few tips:
• Stick to one fruit category. Instead of mixing various fruits, choose one or two that digest well together or are from the same family.
• Avoid dairy and fruit combinations. Choose water or coconut water as a base instead of milk or yogurt.
• Try consuming smoothies at room temperature to avoid shocking the digestive system.
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• Chew your smoothie. If you must have one, take small sips and let it mix with saliva before swallowing.
• Avoid smoothies first thing in the morning or at night when digestion is weaker.
(Dr Mehta is a holistic health expert)
