Absorption of bone-building vitamins and minerals is crucial to rejuvenate bones, but if your digestion is compromised, your nutrient absorption will be, too. Unfortunately, digestive problems are more prevalent today than ever before. Prescription drug use for disorders like GERD, Crohn’s Disease, IBS, constipation, and others continues to increase.
Of course, Savers want to avoid taking drugs as much as possible. So here’s some wonderful news: smoothies made with key ingredients can help aid your digestion, thereby boosting nutrient absorption.
The three delicious, easy smoothie recipes I share today are chock-full of bone-healthy, digestion-friendly ingredients that will be a fantastic addition to your daily bone-building nutrition.
But first, let’s take a look at…
Why Digestion Matters To Your Bone Health
The Medical Establishment is set up to compartmentalize the various body systems. There are specialists for just about every part and function of the body, and that tends to foster a sense of separation between the various functions. But the fact is, your body works as a whole, and each system influences the others in various ways.
Digestion does matter a whole lot when it comes to osteoporosis. It’s a complex process that involves nutrients, enzymes, and various digestive “juices” produced by the body. The point of it all is to deliver nutrients where they need to go, and that includes your bones. If your gastrointestinal tract is not functioning properly, then your bones will be starved of the nutrients they need to rejuvenate.
In addition, poor digestion sets the stage for putrefaction, which greatly hampers nutrient absorption and produces toxins in the body.
Because, as mentioned earlier, digestive troubles are increasingly common, the drugs to “correct” them are also prescribed at an alarmingly high rate. The most popular class of drugs is the proton pump inhibitors (PPIs) like Nexium, Prevacid and Prilosec.
These drugs carry their own risks of hampering digestion by greatly decreasing the stomach acid necessary to properly break down food into usable nutrients. In fact, research has shown that PPIs increase the risk of fractures.
A 2010 review published in the peer-reviewed Gastroenterology and Hepatology draws a clear connection between gastrointestinal disorders and osteoporosis. The review notes that:
“Osteoporosis is common in GI diseases, particularly those associated with malabsorption and maldigestion,”1
In fact, the review goes on to state that:
“Osteoporosis may also be the only presenting finding for a GI disease in an otherwise asymptomatic patient.”1
In their conclusion, the researchers point out that controlling inflammatory bowel disease and supporting the body nutritionally “play a key role” in reducing the risk of osteoporosis.1
To complicate matters, doctors generally do not consider osteoporosis to be a symptom of a digestive disorder; instead, they prescribe drugs like bisphosphonates that can cause pain and damage to the esophagus. More often than not, to control this side effect, the doctor writes another prescription for a bone-damaging PPI.
Delicious smoothies with key ingredients are an excellent solution to this destructive cycle. They deliver nutrients and healthful digestive enzymes in an easy-to-digest form, and you can pack a lot more nutrient-rich foods into a smoothie than you can a traditional meal served on a plate.
The following recipes each make two servings, and all of them have the same simple directions: place all ingredients in a blender and whirl at high speed until smooth.
3 Smoothies That Help Digestion
1. Pectin-Rich Smoothie
Pectin is very soothing to the digestive tract, helping to ease inflammation.
- 1 organic apple, cut in quarters
- 3/4 cup fresh pineapple cubes
- 1/2 cup chamomile tea
- 1 avocado, sliced
- 1 cup plain yogurt, preferably organic
- 1 teaspoon honey, preferably raw and organic
2. Colorful Smoothie
This delightfully colorful smoothie contains apple cider vinegar (ACV), an alkalizing form of vinegar that is excellent for digestion. It helps stimulate the production of stomach acid, soothes heartburn, and is rich in enzymes, amino acids, and other hard-to-obtain nutrients that boost digestion. This smoothie is a palatable way to get a healthful dose of ACV.
- 1/2 cup red beets, cooked and sliced
- 1/2 cup carrots, shredded
- 1 cup plain yogurt, preferably organic
- 1 teaspoon honey, preferably raw and organic
- 1 teaspoon apple cider vinegar, preferably unpasteurized and raw
- A dash of cinnamon
3. Green Smoothie
This jade-green smoothie has anti-inflammatory, stomach-soothing foods such as ginger. It includes probiotic-rich yogurt, too.
- 1 cup cubed honeydew melon
- 1/2 cup cucumber, peeled, seeded, and cubed
- 1/2 cup kale
- 1/2 cup plain yogurt, preferably organic
- 1 teaspoon fresh ginger, grated
- 1 teaspoon lemon juice
- Dash of ground cloves
These alkalizing smoothies make excellent snacks or even appetizers that improve your digestion and boost nutrient absorption.
Eat Your Way to Stronger Bones!
Discover over 200 mouth-watering bone healthy recipes for breakfast, smoothies, appetizers, soups, salads, vegetarian dishes, fish, and plenty of main courses and even desserts!
Feel free to share your experience with foods that help digestion – or anything else pertaining to today’s article – by leaving a comment below.
Here’s to your bone-healthy, pain-free eating!
References:
1 Katz, Seymour, MD, FACP, MACG and Weinerman, MD, FACP. “Osteoporosis and Gastrointestinal Disease.” Gastroenterology and Hepatology. August 2010. 6(8): 506-517.
Comments on this article are closed.
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Hi, these smoothie recipes sound delicious but is there any alternative which can be used for the yoghurt as I’m avoiding dairy. Also is the honey just for taste as that is definitely not allowed for me!
Thanks, Imelda-
Imelda, you can use almond milk or coconut milk yogurt instead. And you can replace the honey with stevia.
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Do we know if these smoothies could be made up ahead of time & frozen for future use and still have the nutrition value of fresh?
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Martha, you can freeze the smoothies without any issues and you can also make more servings and store them in the fridge for three days. Just make sure you use an airtight container.
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It may be unusual but I found ACV gave me a bladder irritation which was not pleasant. It took a long time to work this out but checking on Google I read of a similar case. As soon as I stopped taking the vinegar it began to clear up.
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If ACV does not agree with you, by all means, avoid it, Jan.
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Dear Vivian
I have read an article about apple cider vinegar (ACV) and it says that if I drink it daiy long term it will lower my bone density (and also cause low potassium levels)..
I drink 1-2 Tsp 2-3 times a day because I noticed that it also helps with asthma symptoms so I don’t have to take as much medication as I did before and also helps with hayfver when it’s that time 🙂
What is you opinion about that ?
Best regards
Susanne-
Hi Susanne,
Apple cider vinegar is an alkalizing, bone-healthy food; but like all such foods, moderation is key. For example, plain yogurt is an alkalizing source of calcium, but I don’t recommend eating it every single day in lieu of other calcium-rich foods. Variety is important! So my suggestion is, use apple cider vinegar to manage your health issues since you’ve found it helpful, but perhaps take a 24-hour “break” from the ACV once or twice a week.
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Thank you so much for your reply Vivian. I will do that 🙂
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I have appreciated the Save our Bones program with recipes ad exercises. I’ve had the program for awhile and like others would love the smoothie booklet. Let me know if that is possible. Thank you.
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I would also like to know if I could just order the smoothie booklet.
I have the (Save our Bones book) Love it. Thank you GC-
Blender Magic, the smoothie booklet, is included with our recipe book Bone Appetit, and it’s not available as a stand-alone order.
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Thanks for the 3 smoothies Vivian. I don’t know if you have read my comment from last week. My bone density has improved. In my lumber spine I have had an 8.7% increase; and in my femoral neck an increase of 4%. I will be 84 years old next month and was diagnosed with Osteoporous about 5 or 6 years ago. Because my chemist told me Fosomax built brittle bone I did not fill my prescription – but found a medical doctor who would assist me to build my bones. While searching the internet I found your site – you sent me an ebook with lots of information and recipes. Happy Osteoporoses Day. Kelsey
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Congratulations, Kelsey! Thanks for sharing your success story with us 🙂
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As I try to avoid dairy products, I use Forager organic dairy-free Cashewmilk yogurt, unsweetened plain. It tastes good and I put it in my smoothies. We are fortunate to have Sprouts close by so I buy it from there.
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I recently was diagnosed with gastroparesis and am wondering if there are any smoothie recipes that I may try, I have been told no raw fruits or veggies and am having a hard time tolerating yogurt. It sounds like most or all smoothies don t work well for you right now.
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Hi Paul,
Since gastroparesis is a slow emptying of the stomach that often involves nausea, a smoothie with ginger might be helpful. Liquid “meals” might be a big help with your condition. Since you can’t have raw fruits or vegetables, you could steam them lightly first.I wish you a successful resolution with your condition.
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Hi Vivian, I continue to be blessed and benefited from so much help you give, the good advise on keeping healthy, the wonderful recipes that you share, the exercises, and so very many ways, you help us, ( too numerous to mention). I thank God for you a “gift” to the world. You mean a lot to me, and your e-mails are so very important to me, I like to keep them, and seldom delete unless I have thoroughly read, and re-read them. I have my hope high on getting some things I would need, but as yet, am not ready. You will always be a winner, and no good deed goes unrewarded by God. What you are doing, takes faith, time, hard work and sacrifice in order for us to have these “nuggets” of information, important to anyone’s health. Thank you my precious friend.
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How heart-warming, Abigail…I am so glad that this information is so relevant and important to you. I am glad to share it!
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Osteoporosis as a sign of digestive problems makes a lot of sense to me.
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Thank you Vivian for all your valuable advice. Much appreciated
Warm regards. God bless.-
You are welcome, Georgina – and I appreciate Savers like you as well. 🙂
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Dear Vivian:
I just want to thank you for your help and support!! You have been for me and many people very helpful, thanks again!!
God bless you,
Warm regards….-
You are welcome, Veri!
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I am allergic to bananas, pineapple and cucumber.
Would you please suggest alternate ingredients for these smoothies?
Thanks!-
Irene, generally speaking, if you are allergic to an ingredient in one of the smoothies, you can try leaving it out and increasing the amount of one of the other ingredients. 🙂
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Hi everyone,
Vivian has made it simple for us to have it printed. There is an sign print at your left hand, when sitting in front of your computer. Follow the instructions and you have a printed version of the story. I do it every day and file them.So I can always check back.
Thank you Vivian,
regards,
Ava -
Thanks again Vivian! Want to share a very powerful experience with all of you that speaks to the role food plays in our health. Our much loved Black Labrador Retriever has been a physical challenge since the day we rescued him. Reoccurring ear infections have caused him (and us) a great deal of pain and discomfort, not to mention the mess and odor for the past 4 years, much worse as he ages. His mouth always seems foul and his gums are often inflamed, his coat was getting duller and he developed skin problems called hot spots. We tried everything our vet suggested, special shampoo, changed foods tons of times, shots, meds, creams. A visiting vet suggested blood work to test for food allergies. Turns out he should not be eating beef, rice, chicken, ham, and lots of other foods not suitable for a canine. Well, after 4 weeks of completely eliminating all known allergens he is a different dog! Clean ears, pleasant mouth, shiny coat, no belly gurgles, more energy; it is AMAZING! It is so obvious that our 25 year old son has started a detox diet/program so he can possibly eliminate symptoms he has had for many years. Food heals.
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Absolutely, Cherie! Thanks for sharing this with our community 🙂
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love this article but have one question. Due to having Hashimoto’s Thyroiditis, I am to stay away from all milk products including yogurt. Any ideas about what to use in the smoothies in place of yogurt?
Thanks for any help!!
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Judy, you could try yogurt made from coconut milk. 🙂 Just make sure it is unsweetened.
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Thrilled to see a post addressing absorption issues. I have had crohn’s for 10 years and have been a saver for 3. So far not making any impact on my severe osteoporosis . Your program has however impacted my overall health tremendously including making me realize that I needed a new doctor on the same page as me. I have stepped up my healthy habits and have great hope that my next round of tests will show improvement in my crones and my bones. Your program has given me tools that have helped me not to give up! I know you have recently started a fitness program in LA – how about a “Bone Building Boot Camp” where savers could spend a week improving their exercise techniques, take part in your cleanse diet and learn new cooking techniques – so many things we could learn and share! Thanks so much for all your research and advice .
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Great ideas, Nancy! And keep up the great work. You have a fantastic attitude!
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I use OrganicGreens powder mixed with
Almond milk with added fruit for a smoothie. It contains wheatgrass, Spirulina Chlorella and Alfalfa grass. I read it strengthens the immune system and helps
Alkaline the body. I would appreciate your view on this. Warm regardsthis. Thanks, warm regards
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Those greens are really good for you, Allison!
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It would be helpful to have a printable version of recipes for Smoothies so not necessary to copy entire article. Thank you for all your beneficial information. My latest bone density test shows no signs of osteopenia or osteoporosis. It’s like a miracle. I changed my way of eating and have used the alkalizing foods and your suggested exercises for two years and doctor couldn’t believe the changes
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Congratulations Janis!
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Congratulations, Janis! Thanks for sharing this excellent news with the community.
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I just copy the recipes into a word document. That way you don’t copy everything.
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very useful advice. I’ll try. thanks
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You’re welcome!
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Can Spirlina be used instead of some greens when these are not available?
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Yes, but try to use greens as often as possible.
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Thanks for the latest information about digestive issues and reduced absorption of important nutrients. I have GERD and have been recently diagnosed with osteoporosis (I have been on a PPI for 8 years). Instead of addressing how to treat the GERD (repair of my hiatal hernia for a start) and drastically changing my diet to get me off PPI’s, my doctor wants to throw even more damaging meds at me (Fosamax). I have refused and have turned to your wonderful program. I am losing weight on your program (which is helping with the GERD) and am off PPI’s. I take calcium made from algae, starting weight bearing exercises and feel better than I have in years! I am so grateful to you Vivian for starting the SAVE program as I hate to think those of us diagnosed with osteoporosis would be at the mercy of the mainstream medical doctors who buy into big Pharma.