Your breakfast choices can set the tone for the day and also for your health. While many people choose to skip breakfast, a few eat light with cereal or fruit, and some are into a heavy morning meal.
According to experts, what you consume in the morning is also crucial for your digestion and gut health. Orange juice is one such avoidable drink.
According to experts, regular consumption of orange juice can spell trouble for your gut and digestive health in the long term.
Why is orange juice not good for your gut?
A glass of orange juice is a rich source of nutrients, including 26 per cent carbs, 2 grams of protein, 110 calories, and 67 per cent of the daily recommended intake of vitamin C, along with various other micronutrients like magnesium, potassium, and folate.
And while high vitamin C content in orange juice helps your body prevent premature oxidation and heal wounds quickly and effectively support the immune system, drinking it in the morning can be detrimental for your overall health. Despite being seen as a healthy start to the day, orange juice is packed and loaded with sugar, often more than some fizzy drinks. This sugar overload wreaks havoc on your gut, leaving it irritated and sluggish.
Also, doctors say that while having it in the morning, the amount of vitamin C can interact with the acid in the stomach, easily causing ulcers if consumed in large amounts. On the other hand, drinking orange juice when hungry also makes people with stomach problems more susceptible to increased acid levels, leading to symptoms such as heartburn and making ulcers worse.
Even though it is a source of natural sugars, orange juice contributes to blood sugar spikes and gut imbalances when consumed in large amounts. While it does give you an energy boost initially, it often leads to a crash later, which affects your overall mood and well-being. High sugar not only imbalances your gut, but it can also disrupt the delicate microbiome. This collection of bacteria in your gut helps digest food and absorb nutrients, and if it gets knocked off balance, it causes bloating, discomfort, and even affects your immune system.
What can you replace it with?
According to nutritionists, instead of drinking orange juice, you must switch to something easy on your gut, like a simple cup of warm water with lemon, which helps hydrate the body and kickstart digestion.
Apart from that, make a few changes in your breakfast food choices to support your overall gut health by eating whole foods like porridge, eggs, or plant-based proteins such as lentils or beans. Experts say these are not just good for your gut and stomach but also help you feel fuller for longer, reducing the temptation for sugary snacks before lunch.
When should you drink orange juice?
So, if you are not drinking orange juice for breakfast, when is the best time to consume it? The ideal time, according to nutritionists, is 1-2 hours after breakfast or lunch. You should also take it immediately after squeezing, because leaving it in the air for a long time will easily cause it to lose all nutritional value, especially vitamin C.
In addition, you should only consume about 1 cup of orange juice per day, equivalent to nearly 200 ml.