Can green juice cause diarrhea?
Green juice has become an increasingly popular health drink in recent years. Made by juicing leafy greens, fruits, and vegetables, green juice provides a mega-dose of nutrients in one convenient beverage. However, some people find that drinking green juice, especially in large amounts, can cause digestive issues like diarrhea. Here’s a comprehensive look at whether green juice really can cause diarrhea and how to enjoy it without unpleasant side effects.
What’s in Green Juice
Green juice typically contains a blend of leafy greens like kale, spinach, parsley, celery, and cabbage along with fruits and veggies like apples, lemon, ginger, cucumber, and celery. Some green juice recipes also incorporate superfood powders like spirulina, wheatgrass, and matcha.
This vegetable- and nutrient-dense beverage is loaded with vitamins, minerals, antioxidants, and fiber. However, the high fiber content, in particular, may contribute to diarrhea if consuming too much green juice too quickly.
Fiber Content of Green Juice
One of the reasons green juice may cause diarrhea is its high fiber content. Soluble and insoluble fiber give green juice many of its health benefits – from improving digestion and heart health to aiding in weight loss. However, consuming high amounts of fiber, especially insoluble fiber from leafy greens, can overwhelm the digestive system.
Insoluble fiber moves through the intestines intact, adding bulk and moisture to stools. Consuming large quantities can cause loose, watery stools or diarrhea in some people. The table below shows the grams of fiber per 100g of common green juice ingredients:
| Ingredient | Total Fiber (g per 100g) |
|---|---|
| Spinach | 2.2 |
| Kale | 3.6 |
| Parsley | 3.3 |
| Celery | 1.6 |
| Cabbage | 2.5 |
As you can see, leafy greens are packed with insoluble fiber. Juicing them concentrates that fiber into one drink. Too much at once can shock the system of someone not used to consuming high amounts of fiber.
Sugars and Carbs in Green Juice
In addition to fiber, green juices often contain natural sugars from fruits and vegetables. While the sugar content is not as high as soda or other sweetened beverages, the sugars are in liquid form and thus easily and rapidly absorbed.
For example, a green juice may include apples, lemons, carrots, beets, or other fruits and vegetables containing natural sugars. The body absorbs liquid sugars faster than solid food sugars. An influx of sugars into the bloodstream triggers the release of insulin, which can disrupt digestion, leading to diarrhea in some instances.
Some green juices also include starchy vegetables like potatoes and winter squash or grains like oats. An overload of sugars and starches from produce, juices, grains, and other mix-ins could result in loose stools or diarrhea when consuming larger amounts of green juice.
Caffeine and Diuretic Effects
Some ingredients commonly added to green juices may have diuretic and stimulant effects. These include:
- Dandelion greens: Herbal diuretic that increases urine output.
- Caffeine from matcha, yerba mate, coffee, etc: Stimulant that rapidly moves material through intestines.
- Ginger: Natural laxative, stimulates contractions.
- Lemon/limes: Contain citric acid, may stimulate GI system.
- Cayenne: Stimulant, increases metabolism and bowel movements.
Consuming a mix of these stimulating ingredients on top of the high fiber content of green juice may cause diarrhea. The caffeine and diuretic substances rapidly move fluid through the intestines before the fiber can be properly digested and absorbed.
Sorrel, Spinach, and Oxalic Acid
Spinach and sorrel are two greens commonly used in green juices. However, both contain oxalic acid. Consuming high amounts of oxalic acid can irritate the digestive tract, cause inflammation and cramping, and contribute to loose stools or diarrhea.
Those prone to kidney stones or oxalate sensitivity may need to moderate their intake of spinach, sorrel, beet greens, collards, and other high-oxalate greens when juicing them.
Probiotics in Green Juice
Finally, another component sometimes added to green juices is probiotic powders or foods like sauerkraut, kimchi, kefir, or kombucha. Probiotics provide healthy bacteria to promote good gut health and digestion. However, some individuals may experience diarrhea, bloating, or discomfort when first taking probiotics as the gut microbiome adjusts.
If your green juice contains probiotics and you experience diarrhea, try removing or reducing the amount until your system adjusts. After a break-in period, probiotics can help improve tolerance of fiber-rich foods.
Tips for Preventing Green Juice Diarrhea
If you’re prone to diarrhea from juicing greens, there are things you can do to enjoy it without unwanted bathroom stops:
- Gradually increase green juice amounts to allow your gut to adjust to the fiber load. Start with 4-6 ounces.
- Blend instead of juice to keep the fiber intact and slow absorption.
- Avoid adding diuretic ingredients like dandelion and caffeine.
- Limit high-oxalate greens like spinach and sorrel.
- Drink plenty of water to stay hydrated.
- Take probiotic supplements separately from green juice.
- Add anti-diarrheal spices like cinnamon and ginger.
- Dilute stronger juices with cucumber or celery juice.
Pay attention to ingredients and proportions as you get used to juicing greens. Identify any items that seem to trigger diarrhea and moderate your intake.
When to See a Doctor
Occasional loose stools from overdoing green juice should resolve on its own. However, contact your doctor if you experience:
- Diarrhea lasting more than 3 days
- Bloody or black stool
- Severe pain or cramping
- Dizziness, weakness, or fever
- Dehydration symptoms like excessive thirst, dry mouth, and dark urine
These may indicate an underlying digestive condition, colon infection, or serious reaction requiring medical attention. Diarrhea can lead to dehydration, especially in children, the elderly, and those with compromised immune systems.
The Bottom Line
Green juice offers an easy way to pack in vitamins, minerals, and antioxidants from leafy greens and veggies. However, the nutritional profile of green juice may also cause diarrhea in some people, especially when drinking large amounts.
Moderating your intake, blending instead of juicing, and avoiding specific irritating ingredients can help prevent diarrhea and other digestive upset. Pay attention to your body’s signals and adjust your juicing habits accordingly to find the right balance.