When looking to start a FODMAP diet, it is normal to examine different foods and beverages to identify which options fit you. It is therefore obvious that the question of the best FODMAP beverage will arise. So is orange juice low fodmap?
Oranges contain fructose, which is the main form of carbohydrate found in most fruits. One medium-sized orange has approximately 6.1 grams of fructose. Since oranges have fructose, they are low FODMAP. According to Monash University, orange juice can be high or low FODMAP depending on the preparation method. When orange juice is freshly blended, then it is low FODMAP. However, reconstituted orange juice is classified as high FODMAP. Therefore you should be careful with the preparation method of the juice you are drinking. To prevent any confusion from arising, you can prepare a fresh-squeezed orange juice at home and limit it to half a glass per day. The Monash University set a serving size at one medium fruit (130 g).
How does orange juice help?
When dealing with digestion problems, fresh-squeezed orange juice plays a crucial role in increasing acidity levels. The high acidity levels in orange juice can help in breaking down some food. In addition, when taken before meals, the juice can stimulate the production of digestive juices and enzymes, which prepare the stomach for digestion.
Orange juice is also known to have additional health benefits, including high antioxidant levels. Antioxidants play a significant role in helping the body reduce free radicals released by the body during food breakdown. Since orange juice has high antioxidant levels, it helps eliminate these free radicals from the body. As a result, it improves the body’s digestion and absorption capabilities. In addition, the high antioxidant levels also help in reducing the damage caused by free radicals. Damage from free radicals is likely to cause health conditions if stability is not achieved. Therefore, drinking orange juice can protect you from chronic conditions such as cancer, diabetes, and heart disease.
Orange juice can also help prevent kidney stones from developing. A study was conducted to compare the impact of orange juice and lemonade on kidney stones. It was established that orange juice helped reduce urine acidity. The study established that orange juice is more effective at reducing the risk of kidney stones by 12 percent than lemonade.
There are various health conditions that orange juice can help prevent, including:
- High blood pressure
- Elevated cholesterol
- Type 2 diabetes
- Kidney stones
- Stroke
- Inflammation
Ingredients
- Oranges
- 2 Low spoons low FODMAP whey protein
- Ice
Preparation
- Cut and squeeze the oranges to produce juice.
- Filter the juice to remove any pulp.
- Add the low FODMAP whey protein and ice if you like.
Conclusion
Selecting the perfect low FODMAP beverage can be a tedious process. Especially considering that processing affects the juice, as is in the case of fresh-blended orange juice and constituted orange juice. However, fresh-blended orange juice is one of the easiest juices to prepare with one of the lowest FODMAP. Therefore, it is advisable to prepare a glass of orange juice at home and enjoy it will all the other health benefits it will bring you.
