Superfoods are becoming more and more popular among people. You can consume all the fruits and vegetables your body needs in just one glass of a super greens smoothie. These super greens powders have lots of health benefits, but nothing’s perfect; some people may experience side effects like bloating and diarrhea, which is normal and can be treated easily.
Super greens may make you poop if your body isn’t used to the amount of magnesium, fiber, antioxidants, and probiotics in them. These nutrients can cause diarrhea if your body is sensitive or can’t digest sweeteners easily. You also have to be cautious about fake brands with artificial ingredients.
Keep reading to find out if you should blame super greens for your digestive problems and figure out how you can lower these side effects.
What’s Actually in the Super Greens?
Super greens are made up of dried raw ingredients. Most super greens powders don’t list the details of their minerals and vitamins, and the ingredients vary by brand. However, here are the most common ingredients:
- Leafy greens and vegetables
- Nutritional extracts
- Plant-based digestive enzymes
- Sugar substitutes
Different products offer different nutritional benefits, but almost all powders include these nutrients:
- Vitamin A
- Vitamin C
- Vitamin K
Possible Causes of an Upset Stomach After Consuming Super Greens
A Change in Diet
The actual reason behind your upset stomach may be as simple as the change you’ve created in your diet!
If you didn’t include enough vegetables and fruits in your daily routine before, your digestive system has probably gone into shock once you started taking super greens. This is because it’s not used to getting this much nutrient-rich ingredients all at once.
As long as your body doesn’t have any severe side effects, like allergic reactions, you can blame diarrhea on the sudden change of diet and give your body time to adjust to the super greens powders by taking smaller servings for a week or two.
Magnesium is a critical mineral that fights depression, increases exercise performance, lowers blood pressure, reduces inflammation, among many other benefits.
However, most people don’t consume enough magnesium, so most super green brands include it in their products.
Yet, too much magnesium can cause diarrhea. Your body may even react because you didn’t include enough magnesium in your diet before. Your body will soon adapt, but for now, try taking the powder with food to reduce the possibility of an upset stomach.
Reliable brands include the optimal amount of magnesium, but it’s best to check the magnesium content.
To determine how much magnesium your body needs, check out the RDA (Recommended Dietary Allowance) for magnesium. Your daily requirements vary depending on your age, gender, and other characteristics.
Like Magnesium, fiber is crucial for our bodies, and so many people aren’t getting enough of it daily. According to the FDA, you need 25 to 38 grams (0.88 to 1.34 ounces) of fiber daily, depending on gender and age. It feeds the good gut bacteria, cleans the colon, reduces the cholesterol levels, and keeps the digestive system on track.
Vegetables and fruits are excellent sources of fiber. However, if you suddenly start taking super greens, you may experience looser stools, bloating, and discomfort.
For those who suffer from IBS (Irritable Bowel Syndrome), fiber might aggravate the symptoms.
Fiber will remove the harmful bacteria from your digestive system and clean your colon, which may cause diarrhea, but your body will manage to get used to the new diet over time.
Super greens usually contain fruits, plant compounds, and polyphenols that have antioxidants and anti-inflammatory properties.
Antioxidants remove toxins from your body. So, if you haven’t had a particularly healthy diet, the green powders start cleaning and detoxing your body, leading to diarrhea.
Probiotics are beneficial bacteria that help your digestive system work at its optimal level. They can prevent and treat diarrhea, balance the amount of good and bad bacteria in your body, and improve mental health. They also keep the heart healthy, reduce allergy symptoms, and boost the immune system.
Even though probiotics are supposed to treat diarrhea, they can cause opposite effects in some cases. In other words, the probiotics in the super greens may cause diarrhea, but they’ll help with your bowel movements in the long run.
It will help if you take the super greens on an empty stomach. The side effects will go away in a couple of weeks.
Some people have sensitive stomachs and can’t digest specific sugars or carbohydrates in fruits and vegetables.
Foods like apples, peaches, pears, plums, cherries, mangos, and watermelons contain a group of carbohydrates named FODMAPs. Although most people have no trouble digesting these sugars, FODMAP intolerance isn’t uncommon. Sorbitol and mannitol are high FODMAPs usually found in green powders, protein powders, and nutrition bars.
A nutritionist can help you confirm whether or not your body has a problem with FODMAPs. You can also switch to products with stevia or monk fruit sweeteners or completely unsweetened ones.
Another possible reason for your tummy problems may be the amount of fructose you’re consuming. The fructose feeds the bacteria in your gut and colon. Having too much of it in your body can feed the harmful bacteria instead of the good ones. This can lead to cramping, bloating, and diarrhea.
Vitamin C and Iodine
Vitamin C is one of the ingredients that super greens can’t go without. Your body can take up to 2000 mg (0.07 oz) of it daily, but an excessive vitamin C intake can cause nausea and diarrhea.
Iodine is another mineral that can cause digestive problems if you consume it more than you need.
So be sure to check the ingredient list of your chosen super greens powder and find out how much of these nutrients you’re taking daily.
How to Lower Your Risk of Side Effects
Do your research on what to buy and find safe, reputable brands with lots of good reviews on independent websites. Look out for scams and fake brands or products. These are often unknown, generic brands sold at unusually low prices.
Look for Natural Ingredients
Never buy products that contain artificial flavorings, unnatural added sugar, or proprietary blends. Potent natural ingredients are what you want to consume daily.
Find a Brand With an Ingredient List
Some super greens products tend to keep their ingredient lists secret. However, it’s best if you purchase a product, knowing what’s inside.
For example, some ingredients may interfere with medications you’re on or even cause allergic reactions.
What to Do if You Get Diarrhea or Poop Too Much?
Eating banana and rice can help you calm down your digestive system right away. These are low-fiber foods that are proven to work in these situations.
No need to panic. Your body has probably gone into a slight shock mode after consuming super greens powder. You need to ease your body into your new diet and give yourself time to adjust to the new amounts of vitamins and minerals.
You can start by consuming a smaller amount of powder, like one-third or half a dose of what’s recommended, and gradually work your way up from there.
If the problem doesn’t go away, stop taking the formula and consult your doctor.
All in all, as long as you’re sure that you’ve chosen a reliable brand of green powders with the right doses of nutrients and ingredients you’re not allergic to, you won’t need to worry about the common side effects like diarrhea or pooping a lot.
Try to ease your body into your new diet, and remember, you can always consult a nutritionist to set your mind at ease.
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