Smoothies vs Juice – Which is Better for Gut Health? 

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Smoothies and cold-pressed juice have been increasingly popular in recent years, and both are seen as very nutritious supplements to diets or even as alternatives to meals.  

Juice cleanses have also become increasingly popular, which has sparked much research into their potential health benefits. Numerous studies support that smoothies are healthier because they preserve more fruit fibre.

But choosing juice over a smoothie has additional benefits. The truth is that each has advantages and disadvantages.


A smoothie is a thick, blended drink with a consistency similar to a shake. It is made with fruit or vegetables mashed in a blender and an additional liquid like milk, vegetable juice, or even yoghurt.

The traditional structure of a smoothie is three components—a liquid (commonly referred to as the “base”), a variety of fruits and vegetables, and ice. Ice can be skipped when frozen fruit or veggies are used.

Any smoothie recipe can be made thicker by reducing the amount of liquid used or adding more fruit or vegetables. A smoothie’s thickness is determined by the ratio of liquids to solids.  


Fruit juice is prepared from fresh fruit flesh or whole fruit. Fruit juice cannot have any sugars, sweeteners, preservatives, flavours, or colours added.

By evaporating the fruit’s natural water, juice is removed, and the water content is decreased.

Juices are prepared by pressing or extracting the fruit and vegetable’s natural liquid. Fruit juices have been widely consumed for many years. Juices have varying shelf life depending on the packaging method and preparation method.  

The difference  

Smoothie is differentiated from juices through its method of preparation. Smoothie involves combining all the ingredients in a blender. There are countless flavour combinations.  

Vegetables, fruits, nuts and seeds can be combined. Additionally, since we use the entire fruit or vegetable, we retain all of the fibre when using this method.  

Juicing is quite unique. Juice is pressed to eliminate the fibrous waste, leaving only the liquid. Juice is obtained by separating the pulp from the fruit and vegetable. Juices are usually low in fibre because of the manner they are made. Therefore, the main distinction between juices and smoothies is the fibre content.  

Health benefits of smoothies  

  • High in Fiber  

Smoothies possess more fibre than juices since they are made from a combination of all the ingredients. This is beneficial for our digestion as well as making us feel full.  

  • Contains less sugar

Although some smoothies may contain high sugar, overall, smoothies often have less sugar than juices. Fruit contains a lot of sugar, and while naturally occurring sugar is preferable to processed cane sugar, our body still reacts similarly.  

High blood pressure brought on by this may result in an energy crash later in the day. Choose healthier smoothies that are higher in nuts or vegetables to prevent this.

  • Variety of nutrients and vitamins  

Since juicing can remove some vitamins from fruits and vegetables, smoothies often preserve more of these vitamins. Since juice usually has fewer ingredients than smoothies, the nutrients it contains also vary more widely.  

  • More effective as a meal replacement  

Smoothies are superior to plain juices as a meal replacement since they are far more satisfying and have a wider choice of ingredients.  

Smoothies can be made using various ingredients to make a tasty, complete meal. Adding vegetables, healthy fats, fibre, etc., to the smoothie is satisfying.  

Health benefits of juices  

  • Better for cleansing

The juice is unquestionably a great choice while attempting to detox and cleanse! Since all the fruits and vegetables were cold-pressed into juice, most of the required vitamins and nutrients were preserved while the fibre was removed.

  • Lower calorie  

Juices often have fewer calories overall, even though they contain more sugar. This is because these foods usually have fewer calories and fewer calorie-dense components.

  • Highly concentrated

Fruits, vegetables and nutrients are highly concentrated in highly concentrated juices. Therefore, a little serving of juice can substitute for a full serving of fruits or vegetables.  

  • Easier to extract nutrients  

Although the lower fibre level can be a negative for juices, it can also be a positive. Because the juices have been reduced, the body finds it much easier to absorb all the vitamins and nutrients.

Are smoothies better than juices?  

Juices lack the fibre and antioxidants that smoothies do. Therefore, smoothies do really offer more benefits.  

While both drinks have sugar and can cause an increase in blood sugar, the effects of juices are a little more unpredictable. Juices have little to no fibre, which allows the sugar to enter the bloodstream more quickly and spike blood sugar levels.  

Eating whole fruits and vegetables is still important. The body gets tons of essential nutrients from eating natural, whole foods when they are freshest.  

Making own smoothies  

Only freshly juiced or blended drinks made at home provide the benefits of natural smoothies and juices.  

Pre-packaged juices and smoothies may have appealing labels. Still, they also frequently contain high levels of sugar and possible artificial additions, sweeteners, and preservatives, which can cause Diabetes.

Even fresh smoothies we purchase for takeaway can be loaded with sugar from additional sorbets, yoghurts and sweeteners, and purchased juices typically have considerably more fruit than veg, which is not the healthiest combination.

Best gut-friendly smoothie   

Organic ingredients are used to make a smoothie beneficial for healthy digestion and offer a variety of other health benefits.

The best morning smoothie contains the following ingredients for gut health.

This five-ingredient smoothie is readily available and inexpensive, and the ingredients make a fantastic mix for promoting a healthy gut and digestive system.  

Take a high-speed blender, add the ingredients, and blend until the mixture is smooth and creamy.

The smoothie we’ve been craving is now ready.


Freshly produced juices and smoothies taste the best. Homemade juices and smoothies are both excellent sources of nourishment, but since they each affect the body differently, some persons or health situations may benefit more from one than the other. To preserve them naturally, add some fresh lemon juice to glass jars and store them in the refrigerator for up to 24 hours.

Juices and smoothies shouldn’t be used as a substitute for drinking adequate water daily. Therefore, a healthy version of both smoothies and juices is beneficial, but smoothies stand out in certain aspects. Nevertheless, continue to drink adequate water and stay healthy.


The Information including but not limited to text, graphics, images and other material contained on this blog are intended for education and awareness only. No material on this blog is intended to be a substitute for professional medical help including diagnosis or treatment. It is always advisable to consult medical professional before relying on the content. Neither the Author nor Star Health and Allied Insurance Co. Ltd accepts any responsibility for any potential risk to any visitor/reader.

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