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TRANSCRIPT
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Crystal Zaborowski Saltrelli Certified Health Counselor, AADP
Gastroparesis Diet & Lifestyle Educator
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© 2012 by Crystal Zaborowski Saltrelli
All rights reserved. No part of this document may be reproduced or
transmitted in any form or by any means, electronic, mechanical,
photocopying, recording, or otherwise, without prior written permission.
Disclaimer: The information contained in this book is intended to educate
readers and help them make informed decisions about their dietary and
nutrition choices. It is not intended as nor should it be considered a
substitute for treatment by or the advice of a doctor or other healthcare
provider. The author shall not be held responsible for loss or damage of any
nature suffered as a result of reliance on any of this book’s contents or any
errors or omissions herein.
This book contains affiliate links.
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CONTENTS Juicing & Blending for Gastroparesis ......................................................................... 5
Juicing versus Blending .......................................................................................... 6
Fiber ................................................................................................................... 6
Volume ............................................................................................................... 6
Absorption ......................................................................................................... 6
Balance ............................................................................................................... 6
Starting Out ............................................................................................................ 7
Choosing Equipment .............................................................................................. 7
Juicers ................................................................................................................. 7
Blenders ............................................................................................................. 8
Other Tools....................................................................................................... 10
Choosing produce ................................................................................................ 11
Organic versus Conventional ........................................................................... 11
Buy Local .......................................................................................................... 12
Focus on Variety ............................................................................................... 12
What to Avoid ...................................................................................................... 13
For some GPers... ............................................................................................. 13
If you Have GERD… ........................................................................................... 14
If You Have Hypothyroidism… .......................................................................... 14
GP-Friendly Juicing ................................................................................................... 15
The Basics ............................................................................................................. 15
What to Juice ................................................................................................... 15
Additional Ingredients ...................................................................................... 16
Frequently asked questions ................................................................................. 17
GP-Friendly Blending ................................................................................................ 23
The Basics ............................................................................................................. 23
What to Blend Fruits & Veggies .................................................................... 23
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Extras ................................................................................................................ 25
Getting Started ................................................................................................. 27
Frequently Asked Questions ................................................................................ 28
Troubleshooting Tips ............................................................................................... 31
Volume ................................................................................................................. 31
Frequency ............................................................................................................ 31
How Fast You’re Drinking ..................................................................................... 31
The Number of Ingredients .................................................................................. 31
The “Strength” of your Juice ................................................................................ 31
Amount of Fat & Fiber in your Smoothie ............................................................. 31
FODMAPs & Other Triggers ................................................................................. 32
Recipes ..................................................................................................................... 33
Juices .................................................................................................................... 33
Green Juices ..................................................................................................... 33
Fruit & Veggie Juices ........................................................................................ 36
Higher FODMAP Juices ..................................................................................... 38
Smoothies ............................................................................................................ 40
Meal Replacements ......................................................................................... 40
Fruit Smoothies ................................................................................................ 42
Smoothies for the Vitamix ............................................................................... 44
Green Smoothies.............................................................................................. 45
Higher FODMAP Smoothies ............................................................................. 48
About the Author ..................................................................................................... 49
Additional Resources ........................................................................................... 50
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JUICING & BLENDING FOR GASTROPARESIS
I firmly believe, based on my personal and professional experience, that the quality
of the diet plays a significant role in one’s ability to live well with gastroparesis, as
well as the outcome of the condition over time. Unfortunately, the typical
“gastroparesis-friendly” diet is severely lacking in nutrition since it’s largely based
on processed and refined food.
We all know that fruits and vegetables are packed with essential vitamins and
minerals, and should make up a significant part of a healthy diet. Most, however,
are also high in fiber and difficult for those with gastroparesis to break down,
absorb, and digest – especially without exacerbating symptoms.
Fortunately, there’s a fairly easy solution: juicing and blending. By following a few
specific guidelines and engaging in careful and deliberate experimentation, it’s
possible to incorporate a variety of nutrient-rich juices and smoothies into a
gastroparesis-friendly diet. This allows GPers to enhance their overall health and
nutrition while still managing symptoms.
SYMPTOM MANAGEMENT NOTE
Though not the subject of this particular eBook, I can’t help but remind you
that dietary modifications are not the only tool you have for managing
gastroparesis. The most effective way to reduce symptoms and improve
quality of life is to develop and follow a comprehensive management plan.
Dietary choices, however, are the only way to optimize nutrition. From
personal and professional experience, I can tell you that nutrition makes a
significant difference in the outcome of gastroparesis. It’s worth the
investment of your time, energy, and money to experiment with the
suggestions offered in this book in order to incorporate more fruits and
veggies in your diet.
Keep in mind that as you make changes in order to improve the quality of
your diet, you may need to pay more attention to other areas of your
management plan, such as lifestyle practices, complementary therapies,
stress management, and even your outlook.
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JUICING VERSUS BLENDING
Juicing and blending both have a place in a nutrient-rich, GP-friendly diet, but
there are a few important differences to keep in mind.
FIBER
Juicing removes the fiber from fruits and vegetables, while preserving the majority
of the health-promoting nutrients and enzymes. You can therefore juice a variety
of produce without worrying about the fiber content.
Blending does not remove fiber, so you must be cognizant of the total amount of
fiber in the ingredients you’re using in smoothies. Blending does, however, make
the process of digesting fruits and vegetables easier for the stomach (see page 28).
VOLUME
Because juicing removes fiber, which is what makes us feel full, you can consume
far more fruits and vegetables in juice form than in smoothies, which retain all of
the bulk from the ingredients used. This means you’ll likely get more vitamins,
minerals, and enzymes in a glass of a juice than in a smoothie.
You may also find that you can use juices as between-meal supplements, whereas
smoothies are more filling and more likely to be used as a “mini-meal.”
ABSORPTION Both juicing and blending help to enhance the release and absorption of vitamins
and minerals by breaking down the cellular walls of the fruits and veggies. Vitamins
and minerals from juices are absorbed more quickly because they do not need to
be digested. The fiber (and any protein and fat that’s added) in smoothies slows
the digestion and therefore absorption of vitamins and minerals.
BALANCE Smoothies have a leg up on juices when it comes to balance. Juices, by their
nature, are primarily carbohydrates and lack protein and fat. They cannot
therefore be considered a meal replacement.
When it comes to eating for gastroparesis, well-balanced mini-meals are important
for overall health, as well as consistent blood sugar and weight management.
Smoothies can be made with a variety of ingredients that are high in protein and
offer small amounts of healthy fat, making them a suitable mini-meal replacement.
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STARTING OUT
With all of that in mind, it’s best to incorporate both juices and smoothies into the
GP-friendly diet in order to optimize nutrition. The most important thing to
remember as you begin juicing and blending is to proceed slowly. If you try to
swap all of your meals for smoothies and all of your snacks for juices, you’ll likely
end up feeling more symptomatic.
For starters, you might want to aim for one smoothie and one serving of fresh juice
per day or even alternate a smoothie one day and a glass of fresh juice the next.
CHOOSING EQUIPMENT
The first step in getting started with juicing or blending is to be sure you have the
right tools and equipment. With so many juicers and blenders available, choosing
the “right” one can be confusing.
JUICERS
There are tons of juicers on the market and the prices, features, and quality varies
greatly. Most of the affordable models, however, fall into two categories. How do
know which one is right for you? It depends on your budget, your needs, and your
preferences.
CENTRIFUGAL
Centrifugal juicers work by finely grating fruits and vegetables, and then spinning
them at very fast speeds in a fine mesh basket to extract the juice from the pulp.
The juice goes into one container and the pulp goes into another.
Centrifugal juicers tend to be the least expensive, easiest to clean, and fastest to
use. On the downside, juices made in centrifugal juicers oxidize more quickly, lose
a few more nutrients in the juicing process, and don’t last as long due to the high
speed of the juicing process.
For most people, though, the benefits outweigh the drawbacks. Especially if you’re
new to juicing and looking for convenience.
I use a Breville Ikon 900- Watt Multi-Speed juicer ($199), which I’m very happy
with and highly recommend. It easy to assemble, easy to clean, easy to use, and
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yields a good amount of juice with fairly dry pulp (which means most of the juice is
being removed). A similarly priced alternative is the Omega 4000 ($199).
If you want to go one better or you plan to do a lot of juicing, the Breville 1000-
Watt Juice Fountain Elite is slightly more powerful ($299).
A less expensive but still well-performing option is the Breville Compact 700-Watt
Juice Fountain ($99).
Note: I am not associated or affiliated with Breville in any way. It’s simply my
personal opinion that they make good quality, reasonably priced centrifugal juicers.
I’ve tried a variety of other similarly priced juicers, including Jack LaLanne and
Hamilton Beach, and found them harder to use, harder to clean, and less efficient.
MASTICATING
Masticating juicers finely chop (or “chew”) fruits and veggies and then strain the
juice out through a fine mesh screen. They run at a slower speed than the
centrifugal juicers, which means they yield juice that lasts longer and retains a bit
more nutrients.
The downside is that masticating juicers tend to be bigger, heavier, more
expensive, and more time-consuming to use and clean than centrifugal juicers.
Two similarly priced, highly-rated options are the Omega J8006 Nutrition juicer
and the Champion Commercial Juicer, both available for around $299 with free
shipping on Amazon.
BLENDERS
Like juicers, blenders come in a variety of price ranges. Here, however, it’s
definitely worth it to spring for the very best you can afford.
VITAMIX
You might have heard the hubbub about Vitamix machines and wondered, “what’s
the big deal? Isn’t it just a blender?!” Yes and no. It’s a top-of-the-line blender that
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will last you a lifetime and pulverize whatever you put in it, which means it opens
up a great many possibilities for people with gastroparesis.
For example, I regularly make smoothies that contain raw spinach, blueberries,
and strawberries using my Vitamix without any visible flecks, skins, or seeds
remaining. I also use it to make purees, soups, sauces, nut milks, nut butters, and
gluten-free flours.
I have a Vitamix 5200, which I purchased about two years ago and it was worth
every penny (new machines run between $449 and $649). I know that simply isn’t
an option for everyone though, so I have a few money-saving suggestions.
Refurbished machines are available for a significant discount from Vitamix.com.
They’re currently selling for $329. Also check out Craigslist and eBay. It’s not
unusual to find people selling a Vitamix for dirt cheap simply because they never
got into using it. These machines last forever, so don’t be afraid to pick up an older
model, especially if it’s a steal!
If you order a new or refurbished model from www.Vitamix.com, you can use
promotional code 06-007170 to receive free shipping.
BLENDTEC
The Blendtec rivals the Vitamix in its ability to pulverize fruits and veggies and has
a great many fans. It really comes down to personal preference. The prices are
comparable, ranging from $435-$649 for new machines and $389 for
reconditioned ones at www.Blendtec.com. New Blendtec models are also available
for $399 with free shipping on Amazon.
OTHER OPTIONS
If you cannot afford a Vitamix or a Blendtec, there are other less expensive but still
highly rated options. You will need to be a little more choosey about what you put
in these blenders in order to make GP-friendly smoothies: no nuts, berries, raw
vegetables, stringy produce, etc.
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BREVILLE
The highly-rated Breville BBL605XL has a special smoothie setting and blades that
keep ingredients moving up and down through the container to aid in even
blending. It sells for around $199 with free shipping on Amazon.com.
WARING
Though a basic blender, the Waring MBB518 gets great reviews for the price: less
than $100 with free shipping on Amazon.com. This will do the job for basic
smoothies without greens, veggies, berries, etc.
MAGIC BULLET
While I don’t recommend a Magic Bullet as your full-time blender, it works in a
pinch or while traveling. These retail for around $70 on Amazon.com.
OTHER TOOLS
The most important equipment for juicing and blending are the machines
themselves, but there are a few other inexpensive tools that make the job easier:
Fruit/vegetable peeler and a good knife
Cutting board (preferably not plastic and definitely not shared with raw
meat, fish, or poultry; I’m a fan of bamboo)
Very fine mesh strainer, cheesecloth, or nut milk/jelly bags to strain juice
and nut milks used in smoothies (Note: I find the very fine mesh strainer
the easiest of these options!)
Mason jars to match the individual serving sizes of juices and smoothies
you tend to drink (i.e. 8 ounces, 12 ounces, etc.)
Freezer-safe containers in individual servings sizes for smoothies (BPA-
free)
Debbie Meyer Green Bags to keep produce fresher longer (they really
work!)
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CHOOSING PRODUCE
ORGANIC VERSUS CONVENTIONAL
Most of us are looking to save money wherever we can. The produce you buy for
juices and smoothies, however, is not the place to scrimp. It’s important to choose
the highest quality fruits and vegetables you can afford, that means organic and/or
local when possible.
Why choose organic? Would you spray the inside of your blender with Raid, wipe it
off with a paper towel, and then make a smoothie in it? Of course note. And while
that’s an extreme analogy, it’s sadly all not all that far off when it comes to
consuming certain non-organic fruits and veggies.
Of particular concern are the 12 fruits and veggies nicknamed the “Dirty Dozen.”
Even after they’ve been washed and peeled, these items carry over 50 different
chemicals and pesticides into your home…and your body. Pesticides have been
found to negatively impact the nervous system, as well as the endocrine glands,
and possible contribute to cancer. It’s also more work for the body to metabolize
these chemicals, further burdening a system that’s already functioning sluggishly
when it comes to those with gastroparesis.
You should aim to buy certified organic forms The Dirty Dozen whenever possible.
THE DIRTY DOZEN
Apples
Bell Peppers
Blueberries (domestic)
Celery
Grapes (imported)
Kale and collard greens
Lettuce
Nectarines (imported)
Peaches
Potatoes
Spinach
Strawberries
While I think it’s important to invest in quality produce, I’m all for spending money
wisely. There are certain fruits and veggies, deemed the “Clean Fifteen,” that don’t
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carry much pesticide residue and/or have a thick outer layer that protects the flesh
that you eat from chemicals. Go ahead and buy these conventional to save some
money.
THE CLEAN FIFTEEN
Avocado
Asparagus
Cabbage
Cantaloupe (domestic)
Eggplant
Grapefruit
Kiwi
Mangoes
Mushrooms
Onions
Pineapple
Sweet corn
Sweet peas
Sweet potatoes
Watermelon
BUY LOCAL
If you can buy your produce locally, from a farmers’ market or a CSA (community
supported agriculture), it’s a fantastic way to save money, support local
agriculture, and enhance nutrition. The farther produce travels after it’s been
picked, the more nutrients it loses.
Be sure to ask farmers or sellers how the produce is grown (without or without
pesticides, chemical fertilizers, etc.), so that you can make smart choices. Of
course you can also grow your own produce, as well! I’ve heard that spinach, in
particular, is easy to grow.
FOCUS ON VARIETY
While at the outset, making simple juices and smoothies with just a couple of
ingredients is the best way to determine what does and doesn’t work for you, over
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time you’ll want to strive for variety in your juicing and blending routine. Think
about juicing/blending a rainbow of colors throughout the day or the week.
Why? Each fruit and vegetables contains a unique combination of vitamins and
minerals, each of which the body needs to perform various functions. Eating too
much of one type of fruit or veggie, or even too much of one color in the absence
of others can lead to imbalances.
While any fresh produce is better than none, try to avoid getting stuck in a
juicing/blending rut by making an effort to try one new ingredient each week. Use
my “try it (at least) twice” rule. Symptoms can appear for a myriad of reasons, not
only because of a particular food. Think stress, lack of sleep, what else you’ve
eaten that day, etc. If you try something twice – a few days apart -- and it gives you
trouble both times, it’s not for you right now. If you try it twice and the results are
split, give it one more go before you decide to add it to your repertoire or toss it.
WHAT TO AVOID
FOR SOME GPERS... FODMAPs are fermentable carbohydrates that can trigger and/or exacerbate
symptoms in some people with functional gastrointestinal disorders. Though a low
FODMAP diet is currently recommended primarily for the management of IBS, I’ve
found personally and in working with others with gastroparesis that reducing high
FODMAP foods often leads to a reduction in symptoms, particularly bloating,
belching, gas, and pain.
If you find that you have a hard time tolerating fresh juice or smoothies, take a
look at whether you might be using high FODMAP fruits and veggies. They include:
Apples
Beets
Blackberries
Broccoli
Cauliflower
Cherries
Fennel
Garlic
Green Bell Pepper
Mangoes
Onion
Pears
Peaches
Plums
Watermelon
IF YOU HAVE GERD…
There are certain fruits and veggies that can exacerbate gastroesophageal reflux
(GERD or“acid reflux”) and/or irritate the lining of the stomach and esophagus. If
you have been diagnosed with GERD or have frequent heartburn, it’s best to avoid:
Grapefruit
Lemons
Limes
Oranges
Mint
Tomatoes
IF YOU HAVE HYPOTHYROIDISM…
If you have been diagnosed with an underactive thyroid gland (hypothyroidism or
Hoshimoto’s disease, for example), you’ll want to limit your use of raw foods
containing goitrogens in your juices and smoothies. These include:
Broccoli
Cabbage
Cauliflower
Kale
Mustard greens
Radishes
Spinach
Strawberries
If you have a healthy thyroid and an adequate amount of iodine in your diet, it’s
not necessary to avoid these foods. If you wish to increase the amount of thyroid-
boosting iodine in your diet, try adding a teaspoon of dulse flakes to your
smoothies.
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GP-FRIENDLY JUICING
THE BASICS
Juicing may seem daunting, but it’s really quite simple. Once you have the tools
and equipment, all you have to do is pick your produce and get to work. How to
know which fruits and veggies will work for you? Deliberate experimentation. By
that I mean, choosing carefully and starting slowly rather than just grabbing a
bunch of stuff and trying it.
Below is a chart that lists common and fruits vegetables that can be juiced, along
with notes to remind you whether they may or may not be problematic given your
particular circumstances. This is just a starting point. There are many fruits and
veggies not listed that can be added to make juices of all colors and flavors. Choose
a few that suit needs and preferences and get started!
WHAT TO JUICE
Fruit/Veggie Notes
Apples High in FODMAPs
Beets High in FODMAPs
Blood orange/oranges May exacerbate GERD
Blueberries
Cantaloupe
Carrots
Celery
Swiss Chard Avoid if hypothyroid
Cucumber
Grapes (green/red)
Green bell pepper High in FODMAPs
Honeydew
Fennel High in FODMAPs; natural digestive aid
Kale Avoid if hypothyroid
Kiwi
Lemon May exacerbate GERD
Lime May exacerbate GERD
Mango High in FODMAPs
Papaya High in FODMAPs; natural digestive aid
Peaches High in FODMAPs
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Pears High in FODMAPs
Pineapple Natural digestive aid
Radishes Avoid if hypothyroid
Red bell pepper
Romaine lettuce
Spinach Avoid if hypothyroid
Tomato May exacerbate GERD
Strawberries Avoid if hypothyroid
ADDITIONAL INGREDIENTS
Herbs and spices can make tasty and healthful additions to your juices. Those
listed below also facilitate digestion and/or may alleviate GP-related symptoms.
Add… To alleviate…
Ginger nausea and enhance gastric emptying
Mint nausea and intestinal pain (may exacerbate GERD)
Coriander/cilantro gas, bloating, and heartburn
In the beginning, keep it simple. Start with just one fruit and two vegetables, for
example. Juice from dark vegetables, like beets and leafy greens, can be more
difficult to digest, so start with mild juices, like cucumber, celery, and carrot. From
there, add stronger juices in small amounts – one kale leaf or a small handful of
spinach.
The takeaway when it comes to juicing for gastroparesis is to go slowly. Do not
drink 32 ounces of juice the day you bring home your new juicer. Start with 4-6
ounces of juice per day, diluted with an equal amount of water. As you determine
which juices you tolerate, you may wish to drink two glasses of juice per day, one
in the morning and one in the afternoon. You may find that you can drink 8 ounces
of juice at a time and feel just fine. But start slowly. The biggest mistake I see
GPers make when it comes juicing – and a mistake I made myself for many years –
is going all out right away, then feeling symptomatic and concluding “juicing
doesn’t work for me.”
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FREQUENTLY ASKED QUESTIONS
QUESTION
Does juicing remove all fiber? How do I know if there’s fiber left in my juice?
ANSWER
Juicing removes the vast majority of the fiber from fruits and vegetables.
Depending on the quality of your juicer, some pulp (fiber) is likely to remain in the
juice. I recommend that you strain your juice through a fine mesh strainer before
drinking. If you have a less powerful juicer, you may need to strain 2-3 times.
QUESTION
How is fresh juice better than the juices sold at the grocery store?
ANSWER
Fresh juice, especially when consumed immediately, contains large amounts of
enzymes and nutrients. The enzymes aid in the digestion and absorption of the
vitamins and minerals contained in the juice.
Due to time and processing, flash-pasteurized juices found in the produce section
of the supermarket (Bolthouse Farms, Odwalla, etc.) have lost many of the
nutrients and all of the enzymes found in fresh juice. Chemical vitamins and
minerals are often added to supplement what was lost during pasteurization, but
the body doesn’t absorb or utilize them as well.
These juices also tend to contain a blend of several different fruit and vegetable
juices, many of which are high in sugar and/or FODMAPs, making it difficult for
some people to find one that contains only ingredients they can tolerate.
While non-refrigerated juices sold in supermarkets (apple juice, grape juice, etc.)
may have vitamin C or calcium added, they contain few, if any, natural vitamins
and minerals. Many of these shelf-stable “juices” contain only a small amount of
actual juice and/or contain additives like high fructose corn syrup and artificial
sweeteners. They’re basically sugar water.
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QUESTION
How do I estimate the calorie content of fruit and vegetable juices?
ANSWER
The calorie count of fresh juice is somewhat difficult to figure out and will vary
depending on what you’re juicing. In general, vegetable juice has fewer calories
than fruit juice, sometimes as much as 50% less. To estimate the number of
calories in your juice, you can figure out the total number of calories in the fruits
and veggies used, though this will not be entirely accurate as the fiber and pulp,
which do contain some calories, are removed in the juicing process.
As a guide for estimation, 8 ounces of fresh grape juice is 150 calories, 8 ounces of
pineapple juice is 140 calories, and, 8 ounces of apple juice is 120 calories. Eight
ounces of fresh carrot juice contains approximately 95 calories, while 8 ounces of
juice made from green vegetables would be significantly less than that.
QUESTION
Juicing seems time-consuming. How do you make it part of your everyday routine?
ANSWER
Compared to opening a bag or box of processed food, juicing does require some
time and effort. But it’s not as time-consuming as you may think. It takes about 10
minutes to make a batch a juice, including the clean-up – well worth the health
benefits!
Here are a few tips to make your juicing more efficient:
Wash, peel, and chop your produce as soon as you get home from the
grocery store or farmer’s market.
Store ready-to-juice fruits and veggies in separate containers (I
recommend Debbie Meyer Green Bags).
Juice once, drink twice by making one batch of juice in the morning (12-16
ounces, for example) and storing half until the afternoon.
Wash your juicer as soon as you’re done using it, so that it’s ready for next
time.
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QUESTION
Are certain juicers easier to clean than others?
ANSWER
No juicer is “easy” to clean, but some are more time-consuming to clean than
others. Masticating juicers tend to be more difficult to clean than centrifugal
juicers.
Cleaning the juicer immediately after using it will help speed up the process. If you
cannot clean your juicer right away, soak it in a sink full of soapy, warm water. Be
sure to clean all parts of your juicer thoroughly after each use. Remaining food
particles can grow nasty bacteria that has no place in your juice!
QUESTION
What if I don’t like the taste of the juice?
ANSWER
Experiment! There are so many options out there when it comes to juicing that
you’re bound to find several combinations to suit your taste buds (and your
tolerances). If you don’t like the taste of vegetable juice, start with a mixture of a
fruit and mild-flavored vegetables like celery and cucumber, adding stronger
flavored vegetable juices in small amounts over time.
A squeeze of lemon or lime to juice can also improve the flavor, as can herbs like
mint and ginger.
Keep in mind that some juices may “grow on you,” as well. When I first started
juicing greens, I wasn’t a big fan of the flavor – in part because I was used to sugary
sweet meal replacement drinks and fruit juices. But over time I’ve come to really
like the flavor of green juice and even crave it!
QUESTION
How long do juices last? Is there any way to preserve them?
ANSWER
It depends on what kind of juicer you’re using. Juice from centrifugal juicers should
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be consumed the same day, preferably within 8 hours, whereas juice made from
masticating juicers may be good for up to 24 hours. Leftover juice should be stored
in a tightly sealed mason jar, filled as close to the top as possible (oxygen destroys
nutrients), and kept in the refrigerator.
Juice can be also frozen in single-serving freezer-safe containers. Though some
nutrients will be lost, this can be a convenient way to have juice on hand without
juicing every day. Certain juices freeze better than others, however, so experiment
with small amounts of your favorite juice before filling your freezer with a big
batch.
Thaw juice in the refrigerator or on the countertop for a short amount of time. If
I’m pressed for time, I’ll sometimes pop frozen juice into the Vitamix with an equal
amount of water and make a thin “slushie.”
QUESTION
Should I juice primarily fruits or mostly vegetables? Is one better for GP
management?
ANSWER
Preferably, you want to juice more vegetables than fruit. Vegetables should make
up the base of your juice, with fruits used in smaller amounts to sweeten and
improve the flavor. Fruits are high in fructose, which while natural and healthy in
small amounts can still be over-consumed. Vegetables also tend to have a smaller
role in the overall GP-friendly diet and so most people will benefit most nutrition-
wise from juicing more of those.
QUESTION
Don’t fruit juices contain a lot of sugar?
ANSWER
Fruit juices do contain the natural sugar fructose. Juicing large amount of fruits on
a regular basis will likely contribute to an increase in your overall sugar
consumption. While fresh fruit juice is still healthier than soda or other sugary
beverages, which contain no nutrients and tons of chemicals, drinking large
amounts is not recommended. Instead, focus on combining small amounts of fruit
with larger amounts of veggies to make nutrient-rich, lower sugar juice.
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QUESTION
Are there any fruits or veggies I shouldn’t juice?
ANSWER
Almost any fruit or veggie can be juiced, so long as you have a good juicer and you
follow the guidelines presented in this eBook. That doesn’t mean that all juices will
be well-tolerated by everybody, of course, so experimentation is still key.
In general, bananas, avocados, and other dense fruits tend not to juice well. Citrus
rinds, papaya peels, carrot stems, and apple seeds are not edible and should not
be juiced.
For information about fruits/veggies that shouldn’t be juiced due to specific health
concerns, please see page 13.
QUESTION
How do I incorporate juices into my diet? Are they are a meal or a snack?
ANSWER
For most people with gastroparesis, fresh juice should be considered snack or even
a supplement. The amount of juice consumed is unlikely to meet the calorie needs
of a meal and fresh juice, while packed with nutrients, lacks the protein and fat
necessary to be used as a meal.
That said, if you currently eat 6 to 8 times a day and some of those “meals” are
more like empty snacks (think low-fat cookies, cereal bars, jello, or pudding), then
it would be certainly be healthier to replace 1-2 of them with fresh juice.
You may need also to experiment to determine the time of day that’s best for you
when it comes to drinking fresh juice. Some people drink it first thing in the
morning, as the juice digests quickly on an empty stomach. Others find that juice
on an empty stomach, especially stronger vegetable juices, exacerbates nausea.
Juices made primarily from fruit may also exacerbate reactive hypoglycemia when
consumed on an empty stomach. Typically earlier in the day rather than later
tends to work better for most GPers.
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QUESTION
Do you need to juice if you already make smoothies? Is one better than the other?
ANSWER
You’re likely to obtain more vitamins, minerals, and enzymes from juicing than
from making smoothies for a couple of reasons. First, volume-wise, you’ll be able
to consume more fruits and vegetables through juicing than through drinking
smoothies. Since the fiber is removed, juicing is less likely to exacerbate fullness. In
addition, there are certain vegetables in particular that you can juice that you are
unlikely to tolerate in smoothies (raw carrots, celery, kale, etc.).
Incorporating more juices and smoothies into your diet is the best way to optimize
nutrition overall. That said, if I had to pick one or the other, I’d go with juicing as
the more nutritionally beneficial and easiest to integrate into a GP-friendly diet.
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GP-FRIENDLY BLENDING
THE BASICS
Smoothies are a staple for many with gastroparesis, but based on my own
experience and my work with hundreds of GPer, I can confidently say that those
“smoothies” are often packed more with sugar than with nutrition. Commonly
used ingredients, like “instant breakfast” powder, skim milk, flavored yogurts, and
low-fat ice cream, offer little more than empty calories and may actually
exacerbate symptoms.
Done correctly, however, smoothies can be nutritionally-dense snacks and/or mini-
meal replacements for those with gastroparesis. Because fiber is retained in
blending, it’s important to pay close attention to the ingredients used in order to
balance optimum nutrition and symptom management.
Once again take note of the fruits and veggies that you may need to avoid given
your specific health status and concerns. Most people use fruits in their smoothies,
but low-fiber and/or cooked veggies can be used, as well, depending on the quality
of your blender. The chart below offers some suggestions to help get you started.
WHAT TO BLEND
Fruits & Veggies
Fruit/veggie Notes
Avocado ¼ = about 5 grams of fat
Bananas Peel and freeze for creamier smoothies
Blueberries recommend only for Vitamix or Blendtec
Honeydew
Cantaloupe
Cucumber Seedless variety
Watermelon High in FODMAPs
Mango High in FODMAPs
Peaches High in FODMAPs
Pineapple Natural digestive aid
Pumpkin Cooked or canned
Spinach Raw or steamed; recommend only for Vitamix or Blendtec
Strawberries recommend only for Vitamix or Blendtec
Sweet potato Cooked
Winter squash Cooked or canned
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LIQUIDS
All smoothies contain some kind of liquid and there are a wide variety of healthy
options to choose from. In most recipes, you can swap out one type of liquid for
another based on your own tolerances and preferences.
WATER
The benefits are using water in smoothies are numerous: it’s free, it’s
always available (here in the US, anyway), there are no added ingredients,
and it’s well-tolerated. It can sometimes make smoothies too thin and/or
tasteless, however, especially if the ingredients themselves have a high
water content (melons, for example).
COCONUT WATER
Coconut water is a great base for smoothies, especially for GPers, as it’s
full of electrolytes and wonderful for preventing dehydration. While on its
own the flavor may take some getting used to, the other ingredients in
smoothies typically mask it altogether.
Note that there is disagreement over whether or not coconut-derived foods
are appropriate for a low FODMAP diet. Do what works best for you.
ALMOND & OTHER NUT MILKS
Almond milk has become quite popular over the past few years and is now
readily available in most grocery stores. It’s a good natural source of
calcium, vitamins A and E, and magnesium. Most brands are also fortified
with Vitamin D. Choose unsweetened varieties to reduce added sugar in
your smoothies.
A variety of other nut milks can be found in large grocery stores or health
food stores, including hazelnut and cashew. Nut milks can also be made at
home with a Vitamix or similar high powered blender. You can easily find
instructions and recipes online.
RICE MILK
Rice milk is the least allergenic of all milks and usually well-tolerated by
GPers. On its own, rice milk offers little nutrition but it’s usually fortified
with calcium, vitamin C, vitamin D, and vitamin B12.
JUICE
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Preferably fresh juice. While making juice to add to smoothies is time-
consuming, you’ll get a whole lot of nutritional bang for your buck in terms
of vitamins, minerals, and enzymes. Flash-pasteurized juices (Odwalla,
Bolthouse, Naked), while not as good as fresh juice, are preferable to non-
refrigerated store-bought juices. See page 16 for details.
You’ll notice that the recipes in this book do not call for cow or soy milk. That’s
because both of these are hard for many people to digest and are common but
often unrecognized triggers for digestive symptoms, including bloating, cramping,
nausea, and pain. In addition, almost all processed soy products found in the
United States are genetically modified.
If you like and tolerate dairy or soy milk, you can certainly use it in place of any
other milk called for a recipe.
EXTRAS
Aside from fruits, lower-fiber veggies, and liquids, there are a variety of things that
can be added to smoothies to increase the nutrient quality, protein content,
and/or calorie count. You do want to keep in mind that the fat and fiber in a
smoothie still “count,” so moderation and careful experimentation is important.
PROTEIN POWDER
In order for a smoothie to be considered a meal replacement, it needs to have a
balance of protein, carbohydrates and healthy fat. Because most fruits, vegetables,
and non-dairy milks are low in protein, protein powders can come in handy. These
are processed food products, however, with a wide variety of possible ingredients
and symptom triggers, so it’s important to find one that you’re sure works well for
you. Some types of protein are harder to digest than others and many protein
powders on the market contain ingredients that increase bloating, pain, fullness,
and/or gas.
See page 29 for information about choosing a protein powder.
COCONUT OIL
Coconut oil, which is high in lauric acid, has both antiviral and antibacterial
properties. It may be helpful for eliminating “bad” bacteria in the GI tract and
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improving digestive function, as well as boosting immunity and aiding in the
stabilization of blood sugar.
One tablespoon of coconut oil contains 14 grams of fat, but using a small amount
(1-2 teaspoons) in smoothies is usually well-tolerated.
NUT BUTTER
Nut butters are an excellent addition to smoothies because they add protein,
healthy fat, and calories without adding bulk or volume. There are many nut
butters to choose from, including peanut, almond, cashew, walnut, macadamia,
and pistachio. Peanut butter and almond butter tend to be most readily available.
Note that if you do not tolerate peanut butter, you may have better luck with
other nut butters since peanuts are actually a legume, not a nut.
CACAO POWDER OR UNSWEETENED COCOA POWDER
Cacao powder and cocoa powder are virtually the same, though cacao powder is
said to be less processed. Both contain high levels of iron and flavonoids, which
may help to reduce blood pressure, LDL cholesterol, and insulin resistance. Aside
from the health benefits, a big plus of adding cocoa to your smoothie is obviously
the chocolaty flavor -- great for masking greens!
My favorite is Navitas Natural Raw Cacao Powder, but I’ve also been known to use
Hershey’s Special Dark Cocoa Powder.
FISH OIL OR FLAXSEED OIL
The typical gastroparesis-friendly diet is severely lacking in Omega-3 fatty acids,
which are essential for overall health. Adding even a small amount (½ teaspoon,
for example) of Omega-3-rich fish oil or flaxseed oil to smoothies can be beneficial.
I’ve use Nutra Sea + D in smoothies and couldn’t detect any fishy flavor.
VITAMIN/SUPPLEMENT POWDERS
There are a dizzying number of supplement powders and vitamin formulas – from
green powders to multi-vitamins -- that can be added to smoothies to enhance the
nutritional content. While often beneficial, many of these products have a large
number of ingredients, some of which may exacerbate symptoms. Always start
with very small amounts, typically less than recommended on the package, and
work your way up depending on your tolerances.
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GETTING STARTED
Juice as with juicing, you want to keep it simple when starting out with smoothies.
For example, use just one fruit and one non-dairy liquid. Once you have a base that
you know that you tolerate, begin experimenting with different fruits and low-fiber
vegetables, as well as add-ins to increase the protein, nutrient, or calorie content.
Unlike juicing, blending does not remove the fiber from produce. It’s important to
be cognizant of the amount of blended produce you’re consuming, as the fat and
fiber in smoothies “counts” toward your daily goals (see note below).
This is especially important if you are adding supplements or powders to your
smoothies. Many of these products contain added fiber, which may exacerbate
your symptoms. Between the produce and the “add ins,” you could be consuming
half (or more) of your daily fiber tolerance in one smoothie!
If you start simply, follow the suggestions outlined in this book, and progress
slowly, however, you’ll likely find a variety of smoothies that you can rely on to
help with symptom management while enhancing the nutrition in your diet.
SYMPTOM MANAGEMENT NOTE
As discussed in Eating for Gastroparesis, most GPers tolerate between 10
and 15 grams of fiber per day and 25-45 grams of fat per day. Some
tolerate a little more, some a little less. In general, these are good
guidelines to keep in mind.
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FREQUENTLY ASKED QUESTIONS
QUESTION
Does blending non-GP-friendly fruits and vegetables make them GP-friendly?
ANSWER
Yes and no. Blending does not remove fiber, so you must be cognizant of the total
amount of fiber in the ingredients you’re using in smoothies. Blending does,
however, make digesting fruits and vegetables easier on the stomach. The
stomach doesn’t just empty food, it must grind it up and liquefy it first. It does this
by secreting enzymes and acids, as well as physically grinding the food with
muscular contractions. When the stomach is lacking in enzymes, acids, or muscle
contractions, it can take longer to break down the food to the point where it can
be emptied into the small intestine. By grinding fruits and veggies to near liquid, a
blender makes this step far easier and less time consuming for a less-than-stellar
functioning stomach.
QUESTION
I am lactose intolerant. Can I still make smoothies?
ANSWER
Absolutely. There are a wide variety of options for lactose- and dairy-free
smoothies. In fact, nearly all of the smoothies in the recipe section of this book are
dairy-free!
Here are some tips for modifying other recipes:
Substitute non-dairy milks, like almond, oat, or rice, for cow’s milk.
Choose protein powders that are rice or vegetable based, rather than
whey-based.
Use frozen fruit instead of yogurt to thicken smoothies.
QUESTION
How can I make thicker smoothies without adding more fruit (and therefore fiber)?
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ANSWER
There a few ways to make thicker, creamier smoothies:
use less liquid than called for in the recipe
freeze your fruit in advance (peel and slice bananas first!)
add ¼- ½ cup cooked white Rice
add ¼ - ½ cooked cream of buckwheat or oatmeal
add 3-4 ice cubes
QUESTION
How do I choose a protein powder?
ANSWER
There are tons of protein powders on the market and just like everything else,
experimentation will be necessary to figure out which protein powder works best
for you. In general, most GPers will tolerate one of five types of protein:
WHEY
Whey protein powders are readily available and usually inexpensive. They
are made from cow’s milk, so avoid using these if you are sensitive to
dairy, lactose-intolerant, or following a low-FODMAP diet. Look for
powders made from hormone-free and antibiotic free cow’s milk.
SOY
Soy is a vegetarian protein. Because soy was traditionally fermented
before eating, processed soy products like protein powers are difficult for
many people to digest and may cause gas, pain or bloating. Unfortunately
the majority of soy used in the United States has been genetically
modified. If you tolerate soy, look for a product that is certified GMO-free.
EGG WHITE
Egg white protein is easy to digest and often well-tolerated, but often
frothy when mixed up in smoothies, which may exacerbate bloating,
fullness, and belching. Avoid if you are allergic to eggs.
BROWN RICE
Brown rice protein on its own is an incomplete protein, but most products
are fortified with additional essential amino acids. Many find that brown
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rice protein has a gritty texture and a grainy flavor, but it’s often the best
tolerated and least likely to exacerbate symptoms.
VEGETABLE
This covers a wide range of products, from hemp powders to pea powders,
some of which are more suitable for and better tolerated by GPers than
others. My favorite is a blend called PlantFusion.
When choosing a protein powder, be sure to check the nutritional panel. Look for a
fiber content of 3 grams or less per serving, unless you plan to use less than one
serving at a time. Avoid products that contain inulin and chicory root (added fibers)
or artificial sweeteners (such as sucralose, acesulfame potassium, and sugar
alcohols), all of which can exacerbate symptoms. In general, the fewer the
ingredients the better.
QUESTION
How long can smoothies be kept in the fridge?
ANSWER
Most smoothies can be kept in a closed container, preferably glass, in the
refrigerator for up to 24 hours. Separation, discoloration, and nutrient-loss is likely
occur to though, so it’s best to drink your smoothie as soon as possible after you
make it.
QUESTION
Can smoothies be frozen?
ANSWER
You can freeze smoothies in single-serving freezer-safe containers. Leave a little
room at the top of the container, as the smoothie will expand as it freezes. While
some nutrients will be lost in the freezing/thawing process, if it means the
difference between that or drinking a Boost, you’re still far better off with a
previously frozen smoothie! Note that some smoothies will freeze better than
others, so you’ll need to experiment with your favorite combinations to see what
works best.
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TROUBLESHOOTING TIPS If you notice increased gastroparesis symptoms after you start incorporating juices
and/or smoothies into your diet, here are a few things to consider and fine-tune:
VOLUME
You may be drinking too much. Just like with solid food, volume matters. Start with
4-6 ounces of pure juice (not counting water added to dilute the juice) and about 8
ounces of smoothie. Experiment from there to see what works best for you.
FREQUENCY
Start with just one serving of juice and one smoothie per day. You may even want
to alternate, juicing one day and blending the next. Progressing slowly over time is
likely to yield the best results and most consistent symptom management. Baby
steps!
HOW FAST YOU’RE DRINKING
Take your time. Sip slowly. Think about “chewing” your juices and smoothies by
holding them in your mouth for a few seconds. Digestion actually begins in the
mouth where enzymes start to break down carbohydrates and nerves signal the
stomach to start its digestive process.
THE NUMBER OF INGREDIENTS
Start basic. Try just two veggies and one fruit in each juice. Start with one fruit and
one liquid for smoothies. Save the “add-ins” until you have a base that you know
works well for you. It’s a process, but slow and careful experimentation is key!
THE “STRENGTH” OF YOUR JUICE
Undiluted juice and/or strong juices can be more difficult on the stomach. When
juicing greens, start with very small amounts. Add more mild vegetables, like celery
and cucumbers and/or dilute juice with up to an equal amount of water.
AMOUNT OF FAT & FIBER IN YOUR SMOOTHIE
Even though they’re in liquid form, the fat and fiber in smoothies still take time to
digest and empty. Check the nutritional content of all powders, liquids, and other
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add-ins to be sure that you’re not using products that are in high in fiber. You may
also need to use fewer whole fruits in your smoothies to decrease the overall fiber
content.
FODMAPS & OTHER TRIGGERS
Because symptoms can be constant with gastroparesis, we sometimes don’t
realize that certain “GP-friendly” foods are actually problematic. These often
include dairy, soy, and other foods high in FODMAPs. If you find that smoothies or
juices exacerbate bloating, belching, pain, and/or gas, experiment with lower
FODMAP options listed in this book and/or remove dairy and soy from your
smoothies to see if that makes a difference.
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RECIPES
JUICES
These recipes make approximately 12-16 ounces of juice, depending on the quality
of your juicer and the size of your produce, which is likely to be 2-3 servings for
most people with gastroparesis. If you only drink one serving of juice per day, you
may want to halve the recipes…or share the healthy, tasty goodness with a family
member, friend, or co-worker!
GREEN JUICES Green juices are wonderful for GPers who tend not to get a lot of (if any!) greens in
their diet otherwise. Greens are rich in minerals (iron, calcium, potassium,
magnesium) and vitamins (vitamins K, C, E, and many of the Bs), as well as
phytonutrients, such as beta-carotene and lutein.
Keep in mind that greens have a stronger flavor and can be harder to digest when
juiced than other vegetables and fruits. Start with small amounts and experiment
to see what works best for you. Some is always better than none!
IRON CLAD
Both spinach and watercress are good sources of iron. Pineapple is high in vitamin
C, which helps your body absorb the iron.
handful of spinach
small handful watercress
small handful parsley
½ pineapple, peeled
Feed everything through the juicer in the order shown. Strain then dilute.
SPINACH SALAD
12 strawberries
1 cup packed spinach leaves
2 cucumbers
Feed everything through the juicer in the order shown. Strain then dilute.
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MANLY JUICE
This juice is high in zinc, which is important for the health of the male reproductive
system.
handful watercress
½ cucumber, peeled
4 carrots
Feed everything through the juicer in the order shown. Strain then dilute with
water, if desired.
GENTLE DETOX
3/4 cup pineapple
3 kale leaves
1 cucumber
4 stalks celery
1 lemon
Feed everything except lemon through the juicer in the order shown. Strain.
Squeeze in the juice of the lemon, dilute with water, and stir.
GOING GREEN
1 cup honeydew
2 kale leaves
1 cucumber
1 stalk celery
½ lime
Feed everything except the lime through the juicer in the order shown. Strain juice
then squeeze in lime juice and stir.
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VERY VEGGIE
It’s a complete salad in a glass!
1 red pepper, seeded
2 kale leaves
½ cucumber
3 carrots
2 stalks of celery
Feed everything through the juicer in the order shown. Strain then dilute.
GRAPE GOODNESS
The sweetness of the grapes balances the bitterness of the greens in this very green
juice.
1 cup seedless green grapes
Handful of arugula leaves
2 stalks of celery
Feed everything through the juicer in the order shown. Strain then dilute with
water, if desired.
GREEN & ORANGE
Coriander, also known as cilantro, enhances the secretion of digestive enzymes and
promotes peristalsis (muscle contractions) in the GI tract.
1 cup cantaloupe
small handful of coriander
3 kale leaves
5 carrots
Feed everything through the juicer in the order shown. Strain then dilute with
water.
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BERRY GREEN JUICE
1 cup blueberries
1 cup strawberries
Big handful of spinach leaves
Feed everything through the juicer in the order shown. Strain then dilute with
water, if desired.
FRUIT & VEGGIE JUICES
These juices contain a blend of fruits, veggies, herbs, and spices. To help ensure
that you’re getting the necessary balance of vitamins and minerals, strive to
incorporate a variety of juices into your diet over time.
TUMMY TAMER
A good drink for a bad day, pineapple contains bromelain, a natural digestive
enzyme, while ginger and cardamom can help to alleviate nausea and vomiting.
½ pineapple, peeled
1-inch piece of ginger
1/2 teaspoon cardamom
Feed the pineapple and ginger through the juicer. Stir in cardamom. Strain.
SUPER SIMPLE
This basic juice is a good starting point for those who aren’t sure where to start.
6 stalks celery
4 carrots
Feed everything through the juicer in the order shown. Strain then dilute with
water, if desired.
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WHAT’S UP DOC?
1-inch piece of ginger
6 large carrots
1/2 lemon
Feed everything through the juicer in the order shown. Strain then dilute with
water, if desired.
PRETTY IN PINK
This juice is high in vitamins A and C. It has a mild citrus flavor and a gorgeous pink
color.
10 strawberries
1 blood orange, peeled
4 carrots
Feed everything through the juicer in the order shown. Strain then dilute with
water, if desired.
50/50
This juice is approximately half fruit and half veggie. It’s 100% delicious!
1 cup green grapes
1 tangerine, peeled
3 stalks celery
3 carrots
Feed everything through the juicer in the order shown. Strain then dilute with
water, if desired.
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CRYSTAL’S FAVORITE
This is my favorite juice (for the moment, anyway). A rainbow of colors in one glass.
½ cup cantaloupe
6 strawberries
1 kale leaf
½ cucumber
2 stalks of celery
2 large carrots
Feed everything through the juicer in the order shown. Strain then dilute with
water, if desired.
HIGHER FODMAP JUICES
These juices use ingredients that are high in FODMAPs and may exacerbate
symptoms for some people with functional GI disorders like gastroparesis. While
many GPers will tolerate them just fine, if you know or suspect that you are
sensitive to FODMAPs, avoid these juices.
CALCIUM CHAMPION
Broccoli offers nearly as much calcium as milk. So drink up to strengthen your
bones! (Note: apples and broccoli are both high in FODMAPs.)
2 green apples, cored
1 cup broccoli florets
½ lime
Feed the apples and broccoli through the juicer. Strain. Squeeze in lime juice and
stir. Enjoy!
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PMS ZAPPER
This juice can help to alleviate menstrual cramps and headaches, as well hot
flashes during menopause. (Note: fennel is high in FODMAPs)
1 fennel bulb, trimmed
3 carrots
Feed everything through the juicer in the order shown. Strain then dilute.
DIGESTIVE TONIC
Fennel and ginger are both natural digestive aids.
2 cucumbers
1 head fennel
½ inch piece of ginger
Feed everything through the juicer in the order shown. Strain then dilute.
KIWI PLEASER
6 kiwis, peeled
1 cucumber
3 stalks of celery
Feed everything through the juicer in the order shown. Strain then dilute.
SWEET & SPICY
Coriander and fennel are both natural digestive aids.
2 green apples, cored
small handful of coriander
1 bulb fennel
3 carrots, peeled
Feed everything through the juicer in the order shown. Strain then dilute.
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SMOOTHIES
All recipes make 1-2 servings, depending on how much you tolerate at one time.
Note that where a recipe calls for a frozen banana, make sure to peel and slice the
banana before you freeze it. I typically buy an extra bunch of bananas and keep
them on the counter until they’re very ripe (ripe bananas are easier to digest). I
peel, slice, and freeze them in separate freezer-safe Ziplock bags.
MEAL REPLACEMENTS
These smoothies contain a balance of carbohydrates, protein, and healthy fat, as
well as a significant number of calories, making them appropriate for mini-meal
replacements.
PUMPKIN SPICE
6 ounces unsweetened almond milk
¼ cup pumpkin
½ banana, frozen
¼ cup cooked cream of buckwheat
1 tablespoon almond butter
Pinch of cinnamon
Pinch of ginger
Put everything into the blender and blend until smooth.
INSTANT BREAKFAST
6-8 ounces water
1 small banana, frozen
1/4 cup cooked cream of buckwheat
1 tablespoon nut butter
pinch of cinnamon
drizzle of maple syrup, optional
Put everything into the blender and blend until smooth. Add maple syrup to taste.
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COCONUT CREAM PIE
6-8 ounces coconut water
1 banana, frozen
1 teaspoon coconut oil
1 scoop vanilla protein powder
Put everything into the blender and blend until smooth.
CHOCOLATE PEANUT BUTTER MILKSHAKE
Tastes like a milkshake, but it’s actually a well-balanced meal in a glass.
8 ounces water
1 scoop chocolate protein powder
1 banana, frozen
½ tablespoon cocoa powder
1-2 tablespoons natural peanut butter
Put everything into the blender and blend until smooth.
60 SECOND MEAL ON THE GO
This is my go-to smoothie when I’m in a big hurry. If you’re not familiar with
Orgain, check out my review.
1 carton Chocolate Fudge Orgain
1 banana
large handful of spinach
splash of 100% orange juice, optional
Put everything into the blender and blend until smooth.
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BANANA CASHEW
Cashews are rich in iron and magnesium, two minerals that GPers often don’t get
enough of. They are also slightly lower in fat than most other nuts. Cashew butter
can be found in most large supermarkets or at health food stores.
8 ounces unsweetened almond milk
1 banana
2 tablespoons cashew butter
dash of cinnamon
Put everything into the blender and blend until smooth.
FRUIT SMOOTHIES
These smoothies, while packed full of nutrients, do not contain much protein and
therefore should be considered a snack rather than a meal.
As indicated in Living (Well!) with Gastroparesis, you want to aim for at least 3
well-balanced mini-meals per day, along with 2-4 snacks depending on your
tolerances and needs.
NUTTY PEANUT BUTTER & BANANA SMOOTHIE
This is one of the most popular recipes from my original eBook, Eating for
Gastroparesis. I’m including it here for those of you who may not have that one!
6-8 ounces almond milk
1 banana, sliced and frozen
1 tablespoon peanut butter
dash of cinnamon, optional
Put everything into the blender and blend until smooth.
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COCO-MELON SMOOTHIE
This refreshing smoothie is packed with electrolytes, plus vitamins A, C, and folate.
6-8 ounces coconut water
¾ cup honey melon, cubed and frozen
¾ cup cantaloupe, cubed and frozen
Put everything into the blender and blend until smooth.
TASTE OF THE TROPICS
Coconut oil has a multitude of health benefits and can enhance digestion. The
teaspoon used in this recipe adds a tropical flavor and about 5 grams of fat, which
should be well-tolerated by most GPers.
6-8 ounces coconut water
1 cup pineapple, papaya, and/or mango
1 teaspoon coconut oil
Put everything into the blender and blend until smooth.
TAN IN A GLASS
This smoothie is chockfull of beta-carotene, which can give your skin a natural,
healthy glow…without a single ray of sunshine. If you don’t have the time or desire
to juice your own carrots, flash-pasteurized carrot juice can be used instead.
3 large carrots (or ½ cup carrot juice)
½ cup water
1 cup cantaloupe
Juice the carrots. Strain. Put carrot juice and all other ingredients into the blender
and blend until smooth.
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CUCUMBER MELON REFRESHER
8 ounces pure coconut water
1 cup cantaloupe
½ seedless cucumber, peeled
Put everything into the blender and blend until smooth.
SMOOTHIES FOR THE VITAMIX
These recipes contain ingredients that are not typically considered GP-friendly,
such as berries and nuts. The Vitamix will pulverize these ingredients and create a
truly smooth smoothie, which is likely to be well-tolerated by many GPers. Regular
blenders will not. As always, use your own judgment as to whether or not these
recipes are appropriate for you.
STRAWBERRY ALMOND
You can also use 6-8 ounces of store-bought or pre-made almond milk in place of
the water and almonds.
8 ounces water
¼ cup raw almonds
1 cup strawberries, frozen
Blend water and almonds on high until smooth and creamy. Strain liquid through a
nut bag or fine mesh strainer. Return nut milk to blender and add strawberries.
Blend until smooth.
PEANUT BUTTER & JELLY
Strawberries and blueberries were chosen for this antioxidant-rich recipe because
they are lower in fiber than other berries, like blackberries and raspberries.
6-8 ounces unsweetened almond milk
½ cup strawberries, frozen
¼ cup blueberries, frozen
1 tablespoon natural peanut butter
Put everything into the blender and blend until smooth.
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BLUEBERRY BANANA
8 ounces water
1 banana, frozen
½ cup blueberries, frozen
Put everything into the blender and blend until smooth.
BANANA MACADAMIA NUT
Macadamia nuts are an excellent source of monounsaturated fat, which is often
lacking in the GP-friendly diet. When you strain the pulp from the nut milk, some of
the healthy fat will be removed, but some will be retained in the milk.
- 1/4 cup macadamia nuts
- 1 cup water
- 1 banana, peeled and frozen
- pinch cinnamon
- pinch ground cardamom
- ¼ teaspoon vanilla extract, optional
Blend water and macadamia nuts on high until smooth and creamy. Strain through
nut bag or fine mesh strainer. Return liquid to blender and add banana, cinnamon,
and cardamom. Blend until smooth.
GREEN SMOOTHIES
Green smoothies are something that many GPers unnecessarily shy away from.
Packed with phytonutrients, small amounts of raw spinach are often well tolerated
in smoothies.
If you do not have a Vitamix or other high-powered blender, try blending the
spinach and liquid first before adding the other ingredients and blending again.
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BASIC GREEN SMOOTHIE
Use any type of liquid in this smoothie. If you tolerate orange juice, the vitamin C in
the juice will help your body to absorb the iron in the spinach.
8 ounces unsweetened almond milk
handful of spinach
1 banana or 1 cup other frozen fruit
Put everything into the blender and blend until smooth.
COCOA GREEN SMOOTHIE
If your banana is not very ripe (brown spots on the skin), you may need to add a bit
of maple syrup or other sweetener to balance the unsweetened cocoa powder.
8 ounces unsweetened almond milk
handful of spinach
1 very ripe banana, frozen
1 tablespoons cocoa powder, to taste
Put everything into the blender and blend until smooth. Start with 1 tablespoon
cocoa powder and add more to taste.
SWEET GREEN SMOOTHIE
½ cup water
1 cup honeydew
handful of spinach
½ lime, juiced
Put everything into the blender and blend until smooth.
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LWWGP GREEN SMOOTHIE
This recipe requires both juicing and blending, but it’s absolutely chocked full of
nutrients and enzymes…and it tastes delicious!
3/4 cup seedless organic red grapes
5-6 strawberries
2 carrots
1 small ripe banana
handful of spinach (about 1 cup, loosely packed)
2-4 ounces water
a few ice cubes, optional
Feed grapes, stawberries, and carrots through a juicer. Strain juice. In a blender,
combine juice, banana, spinach, and 2 ounces of water. Blend until well combined,
adding more water as necessary. Add ice if desired and blend again. Enjoy!
GREEN PUMPKIN SMOOTHIE
Tastes like pumpkin pie! Aside from the color, you’d never guess it contained
spinach.
6 ounces unsweetened almond milk
½ banana, frozen
½ cup pumpkin puree
handful of spinach
pinch of cinnamon
pinch of ginger
pinch of ground cardamom
1 tablespoon maple syrup, optional.
Put everything except maple syrup into the blender and blend until smooth. Stir in
maple syrup to taste, if desired.
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HIGHER FODMAP SMOOTHIES
These smoothies contain ingredients that are high in FODMAPs and may not
suitable for those following a low-FODMAP diet.
AVOCADO & BANANA
Avocado, though in high in fat, is GP-friendly in small amounts and makes for rich
and creamy smoothies. This one contains about 10 grams of healthy fat, which can
be reduced by simply halving the amount of avocado.
8 ounces unsweetened almond milk
½ small avocado
1 banana, frozen
Put everything into the blender and blend until smooth.
PROBIOTIC POWERHOUSE
Kefir is similar to yogurt, but it’s thinner and contains more probiotics. Some find
kefir easier to digest than yogurt. Pineapple contains a digestive enzyme called
bromelain, making this smoothie great for digestive support.
8 ounces plain low-fat kefir
1 cup pineapple (or mango, peaches, papaya)
Put everything into the blender and blend until smooth.
MILK & HONEY
One of the most popular smoothie recipes from Living (Well!) with Gastroparesis.
¾ cup non-fat plain yogurt
1 ripe banana, frozen
1 tablespoon honey
½ teaspoon vanilla extra
Put everything into the blender and blend until smooth.
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ABOUT THE AUTHOR Crystal Zaborowski Saltrelli is a Certified
Health Counselor and the author of
Eating for Gastroparesis and Living
(Well!) with Gastroparesis . Via health
counseling programs, classes, books,
videos, and her website, Crystal helps
people worldwide learn to live (well!)
with gastroparesis.
Crystal's interest in holistic health and
nutrition began soon after she was
diagnosed with idiopathic gastroparesis
in 2004 at the age of 23. She went on to
study Health Counseling and Holistic
Nutrition at the Institute for Integrative Nutrition and became certified by the
American Association of Drugless Practitioners in 2010. She also has a Bachelor's
Degree from Dartmouth College and has completed continuing education
coursework via the Harvard School of Medicine.
In addition to being an author and educator, Crystal is actively involved in the
greater gastroparesis community, currently serving as Nutritional Specialist for the
Gastroparesis & Dysmotilities Foundation and patient-advocate for the Digestive
Health Alliance.
Crystal lives in upstate New York with her husband, Raymond. They are looking
forward to welcoming their first baby in September 2012.
When she’s not working, Crystal enjoys hanging out with family and friends,
walking, practicing yoga, reading, and, of course, making juices and smoothies!
(Watch a video of Crystal making her favorite green juice here:
http://youtu.be/g31u2EJehSQ)
For more information, please visit www.LivingWithGastroparesis.com or
www.LivingWellWithCrystal.com.
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ADDITIONAL RESOURCES
EATING FOR GASTROPARESIS:
GUIDELINES, TIPS & RECIPES
Available in: eBook, Kindle, and paperback
LIVING (WELL!) WITH GASTROPARESIS:
ANSWERS, ADVICES, TIPS & RECIPES FOR A HEALTHIER, HAPPIER LIFE
Available in: paperback and Kindle