Juicing vs Blending - Which one is better? A Nutritionist Perspective

Sep 25, 2020

Proponents of smoothies say they’re superior because smoothies contain fiber and the whole fruit or vegetable, proponents of juicing claim juicing nourishes your cells deeper and is more hydrating. So which one is better? (Ps make sure you read all the way till the end because I have a freebie for you that I think you’re going to love). 


First of all, I just have to say that whether it’s juices or smoothies, they’re both better than fast food so if you’re doing EITHER of these you’re doing great, keep up the good work.  ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀


Ok now let’s break down the science behind it. 


Juicing Pros

Unfortunately, many people do NOT have optimal digestion either due to a lack of stomach acid, low migrating motor complex, overgrowth of bacteria from SIBO, or more. Therefore, I really do like juicing VEGGIES because it doesn’t NEED digestion. Think of it like an IV of nutrients that are bypassing your digestive processes, which is a good thing if they aren’t working great. 


If you want to learn more about how to improve your digestion as well as what on earth SIBO is that I just mentioned, I have YouTube videos on both of those for you here:

How to Improve your Digestion

What on EARTH is SIBO?



Juicing Cons

Notice I said VEGGIES above in my discussion on the PROs of juicing. Do not juice fruits or you’re just getting an IV of pure sugar with nothing to slow it down (remember the fiber argument I mentioned in the very first sentence of this blog? This is where that’s a truly valid argument against juicing!) 


Juicing removes the fiber, and fiber can help slow down the absorption of sugar into the bloodstream so if you are going to juice, I highly recommend keeping the sugar content very low. 



Smoothie Pros

Smoothies are going to be way more filling, both because the fiber isn’t stripped and also because you can pack more satiating ingredients into them. You can add protein, fat, and fiber to your smoothie and be full for hours. 


In my opinion, juices are much more appropriate as snacks and smoothies can be either a snack or a meal depending on what the rest of your dietary plan looks like for that day, so they’re quite versatile that way. 



Smoothie Cons

Many people I see have SIBO (small intestine bacterial overgrowth) and/or IBS & IBD. For them, fiber can be super irritating. They often do well on a low fiber & low FODMAP diet. For these individuals, the fiber and other potential smoothie ingredients may be irritating to their system and a simple green juice might be easier for them to absorb and digest. 


Think you have SIBO or IBS and need help navigating a low fiber low FODMAP diet so you can get on the path to healing? Apply to work with me and my team here: Apply now!



So Who Wins?

Bioindividuality wins the day once again. (If you’re new here, hi, I’m obsessed with bio-individuality. I believe everyone is different and they should be treated differently depending on their symptoms, microbiome, health history, genetics, and more! And I get very irritated when people try to say things like “everyone should eat this or drink that!”)


At the end of the day, you need to DO WHAT FEELS GOOD IN YOUR BODY whether it’s eating the produce, juicing it, or blending it. If high fiber smoothies irritate you, try fiber-free juices. If juices don’t fill you up enough and you’re looking for a meal replacement, try smoothies. Don’t force yourself to drink X Y or Z because some whacko on the internet told you to. 


Do what feels right for you.  

Click here to get my free downloadable recipe ebook full of my absolutely favorite HEALTHY and nutritious AND delicious juices and smoothies!


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