Did you know there’s a forest in your gut? It’s not a conventional forest with trees and wild animals. Instead, it houses residents you can only see with a microscope. This wet, dark environment is home to trillions of microorganisms that impact your physical and mental health in ways scientists are working to better understand. These residents include beneficial bacteria called probiotics, the whole of which is your gut microbiome.
So far, research shows that a diverse gut microbiome, with a variety of bacterial strains, aids in digestion and nutrient absorption. They also help regulate your immune system. And through its connection with your brain, your gut plays a role in your mood and mental health. But what characteristics make up a healthy gut?
You may have heard the terms probiotic and prebiotic tossed around. As mentioned, probiotics are gut-friendly bacteria that contribute to gut microbiome health. They help crowd out less friendly bacteria that might be harmful by competing for their resources. They also release substances that are beneficial for health.
Prebiotics are fermentable fiber. Humans can’t digest this fiber, but your gut bacteria can. So, prebiotics supply food for friendly gut bacteria. But have you ever heard that green powders, like those people put in their smoothies, help foster a healthier gut? Let’s see if science supports this.
What are Green Powders?
Green powders are trending on sites like Tik Tok. A growing number of Tik Tokers add them to smoothies or mix them with water for a quick veggie drink, they can drink on the go. Sipping green powders concoctions offer a way for people to get more of the beneficial nutrients and phytonutrients in fruits and vegetables. Yet it saves them the time and effort of buying fresh produce and prepping and cooking it. The ingredients in green powders vary, but they usually contain dehydrated leafy greens, fruits, and seaweed or algae. Some other ingredients manufacturers may add to green powders include:
- Prebiotic fiber: Green powders contain varying amounts of prebiotic fiber. This is the fiber-rich “food” probiotic bacteria love to eat.
- Probiotics: Some green powders have added probiotics, although the quantity and type vary.
- Antioxidants: Because of all the veggies and fruits in green powders, they can be high in antioxidants.
- Digestive enzymes: Some green powders contain digestive enzymes, which can help break down food and support nutrient absorption.
The Science Behind Green Powders and Gut Health
So, what’s the scoop on how they impact your gut? The prebiotic fiber and probiotics in green powders are beneficial for gut health. However, the number of probiotics and prebiotics you get from a scoop of green powder varies. Are you getting enough to make a difference? Are the probiotics a gut-friendly species? Most of the studies looking at their impact have been small studies that weren’t well designed. Plus, some of the studies that show benefits were sponsored by supplement manufacturers.
Here’s the problem. Green powders contain so many ingredients that they may not have enough prebiotics and probiotics to give your gut a meaningful boost. When you buy a probiotic supplement, you get a range of probiotic strains, including ones that science, so far, says are most beneficial. These include Lactobacillus and Bifidobacterium. The range of probiotics you get in a green powder may be more limited and the amount may be too low to be beneficial. On a positive note, a study found that a particular green powder supplement called Greens Plus contained enough antioxidant activity to boost antioxidant status.
Despite limitations, if you’re not able to eat enough fruits and vegetables, drinking smoothies with green powder could help you get more vitamins, minerals, and antioxidants you’re missing. But whether they’re a boon for gut health is unproven.
What about the Digestive Enzymes in Green Powders?
Digestive enzymes help break down the components of the foods you eat, including fats, proteins, and carbohydrates. Once they break down into smaller units, your intestines can absorb them, and these macronutrients can enter your bloodstream.
But do you need an extra source of digestive enzymes? Your pancreas already produces a wealth of digestive enzymes. And for most people, the enzymes their pancreas makes are enough to support digestion unless you have a health issue that impacts their production. Even if you have a health issue where you need digestive enzymes, green powder isn’t the best way to get them. Effective digestive enzymes are encased in a capsule to protect them against stomach acid. You don’t get this protection from digestive enzymes in powder form. If you suspect you are having trouble digesting food, it’s best to speak with a dietitian and your doctor to determine if you require digestive enzymes and how to take them. Don’t rely on green powders.
Other Limitations and Potential Risks of Green Powders
If you buy green powders, know their limitations. Supplement manufacturers are clever with their marketing and packaging. The earthy tones and natural images they use on packaging makes you think their offerings are natural, safe, and effective. Yet the supplement industry is not well regulated or subject to the same scrutiny as medications. So, you don’t always know what you’re getting when you buy green powder or other supplements.
Plus, unlike whole fruits and vegetables, green powders contain a variety of ingredients in a concentrated form. If you’re taking medications, it’s possible the ingredients could interact with them. Plus, green powder may contain one or more additives that you’re sensitive to. That’s why whole foods are safest if you have food intolerances or allergies.
If you were to ask more health experts, they’ll tell you to get most of your fruits and vegetables in whole food form. For gut health, they will likely recommend eating probiotic-rich foods, like yogurt or fermented vegetables and a high-fiber diet that contains prebiotics. If you don’t eat fermented foods, a probiotic that you purchase from a reputable company is another option. The advantage of a probiotic over a green powder for gut health is probiotics list the specific strains they contain and their amounts.
Conclusion
Green powders contain some ingredients, like probiotics and prebiotics, which support gut health, but the amount and type vary. These discrepancies make it hard to say whether they directly benefit your gut. Your best bet is to enjoy a variety of whole, fiber-rich foods combined with fermented foods. You could also talk to your doctor about whether taking a probiotic supplement is a good option for you.
References
- Rao V, Balachandran B, Shen H, Logan A, Rao L. In vitro and in vivo antioxidant properties of the plant-based supplement greens+™. Int J Mol Sci. 2011;12(8):4896-908. doi: 10.3390/ijms12084896. Epub 2011 Aug 3. PMID: 21954333; PMCID: PMC3179140.
- Zhang, J. et al. (2006). Taking nutritional supplements for three months reduced blood pressure but not blood lipid levels in students. Journal of Chiropractic Medicine, 5(2), 53-59.
- Kothari, D., Patel, S., & Kim, S.-K. (2019). Probiotic supplements might not be universally-effective and safe: A Review. Biomedicine & Pharmacotherapy, 111, 537-547.
- National Center for Complementary and Integrative Health. (n.d.). Bromelain. Retrieved from https://www.nccih.nih.gov/health/bromelain
- Dietetically Speaking. (2023). The Truth About Greens Powders. Retrieved from https://dieteticallyspeaking.com/the-truth-about-greens-powders/
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