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Orange juice has found its place next to elaborate breakfast spreads — a delicious choice to wash down carbs and protein. However, fruit juices often come under scrutiny, with experts questioning their nutritional value. With conversations on gut health taking center stage lately, we wonder how safe it is to start our mornings with a burst of citrus.
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According to Dr Sonali Gautam, Consultant, Gastroenterology & Hepatology, Kokilaben Dhirubhai Ambani Hospital, Navi Mumbai, drinking orange juice every morning can be both beneficial and detrimental to your digestive system and overall wellness, and its impact depends on how you consume it and any specific health issues you may have.
“On the plus side, orange juice is loaded with vitamin C, potassium, and flavonoid antioxidants. These nutrients help your immune system, lower inflammation, and can boost gut health by supporting the friendly bacteria in your digestive tract,” she said, adding, “If you pair the juice with a fiber-rich morning boost, like oats or whole-grain toast, it helps your body soak up nutrients like iron, making for a balanced start to the day.”
Orange juice lacks fiber (Source: Freepik)
How does your gut react to it?
Dr Gautam mentioned that the juice is acidic—around a pH of 3.5—so drinking it straight on an empty stomach can trigger acid reflux or irritate gastritis in sensitive folks. Continued exposure can wear on the stomach lining.
“Even pure, 100% juice carries a hefty dose of sugar: roughly 20 to 25 grams in a standard glass. Since the fiber is stripped away when you juice, that sugar rushes into your bloodstream, causing a quick blood-sugar spike. Over time, this may dampen how well your body responds to insulin—something to watch if you have or are at risk of prediabetes or diabetes,” she explained.
The mix of acid and sugar isn’t friendly to teeth. “It can wear away enamel, so a quick rinse with water afterward or sipping the juice through a straw can help limit contact with your smile,” she added.
Dr Gautam also highlighted that juicing means losing the fiber, which is the main drawback. Whole oranges deliver the bulk that helps keep the intestines moving and nurtures the good bacteria living there.
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To keep orange juice in the healthy range:
- Pour no more than a small glass, roughly 150 ml.
- Pick juice that’s fresh or cold-pressed, and never add sugar.
- If acidity is a concern, skip it first thing in the morning.
- Have it alongside a meal rich in fiber and protein.
- Make a habit of choosing whole oranges to keep the fiber and lower the sugar spike.
In small amounts and with the right foods, orange juice can brighten up breakfast; just be thoughtful if it’s a daily choice.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
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