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Crystal Zaborowski Saltrelli Certified Health Counselor, AADP

Gastroparesis Diet & Lifestyle Educator

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© 2012 by Crystal Zaborowski Saltrelli

All rights reserved. No part of this document may be reproduced or

transmitted in any form or by any means, electronic, mechanical,

photocopying, recording, or otherwise, without prior written permission.

Disclaimer: The information contained in this book is intended to educate

readers and help them make informed decisions about their dietary and

nutrition choices. It is not intended as nor should it be considered a

substitute for treatment by or the advice of a doctor or other healthcare

provider. The author shall not be held responsible for loss or damage of any

nature suffered as a result of reliance on any of this book’s contents or any

errors or omissions herein.

This book contains affiliate links.

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CONTENTS Juicing & Blending for Gastroparesis ......................................................................... 5

Juicing versus Blending .......................................................................................... 6

Fiber ................................................................................................................... 6

Volume ............................................................................................................... 6

Absorption ......................................................................................................... 6

Balance ............................................................................................................... 6

Starting Out ............................................................................................................ 7

Choosing Equipment .............................................................................................. 7

Juicers ................................................................................................................. 7

Blenders ............................................................................................................. 8

Other Tools....................................................................................................... 10

Choosing produce ................................................................................................ 11

Organic versus Conventional ........................................................................... 11

Buy Local .......................................................................................................... 12

Focus on Variety ............................................................................................... 12

What to Avoid ...................................................................................................... 13

For some GPers... ............................................................................................. 13

If you Have GERD… ........................................................................................... 14

If You Have Hypothyroidism… .......................................................................... 14

GP-Friendly Juicing ................................................................................................... 15

The Basics ............................................................................................................. 15

What to Juice ................................................................................................... 15

Additional Ingredients ...................................................................................... 16

Frequently asked questions ................................................................................. 17

GP-Friendly Blending ................................................................................................ 23

The Basics ............................................................................................................. 23

What to Blend Fruits & Veggies .................................................................... 23

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Extras ................................................................................................................ 25

Getting Started ................................................................................................. 27

Frequently Asked Questions ................................................................................ 28

Troubleshooting Tips ............................................................................................... 31

Volume ................................................................................................................. 31

Frequency ............................................................................................................ 31

How Fast You’re Drinking ..................................................................................... 31

The Number of Ingredients .................................................................................. 31

The “Strength” of your Juice ................................................................................ 31

Amount of Fat & Fiber in your Smoothie ............................................................. 31

FODMAPs & Other Triggers ................................................................................. 32

Recipes ..................................................................................................................... 33

Juices .................................................................................................................... 33

Green Juices ..................................................................................................... 33

Fruit & Veggie Juices ........................................................................................ 36

Higher FODMAP Juices ..................................................................................... 38

Smoothies ............................................................................................................ 40

Meal Replacements ......................................................................................... 40

Fruit Smoothies ................................................................................................ 42

Smoothies for the Vitamix ............................................................................... 44

Green Smoothies.............................................................................................. 45

Higher FODMAP Smoothies ............................................................................. 48

About the Author ..................................................................................................... 49

Additional Resources ........................................................................................... 50

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JUICING & BLENDING FOR GASTROPARESIS

I firmly believe, based on my personal and professional experience, that the quality

of the diet plays a significant role in one’s ability to live well with gastroparesis, as

well as the outcome of the condition over time. Unfortunately, the typical

“gastroparesis-friendly” diet is severely lacking in nutrition since it’s largely based

on processed and refined food.

We all know that fruits and vegetables are packed with essential vitamins and

minerals, and should make up a significant part of a healthy diet. Most, however,

are also high in fiber and difficult for those with gastroparesis to break down,

absorb, and digest – especially without exacerbating symptoms.

Fortunately, there’s a fairly easy solution: juicing and blending. By following a few

specific guidelines and engaging in careful and deliberate experimentation, it’s

possible to incorporate a variety of nutrient-rich juices and smoothies into a

gastroparesis-friendly diet. This allows GPers to enhance their overall health and

nutrition while still managing symptoms.

SYMPTOM MANAGEMENT NOTE

Though not the subject of this particular eBook, I can’t help but remind you

that dietary modifications are not the only tool you have for managing

gastroparesis. The most effective way to reduce symptoms and improve

quality of life is to develop and follow a comprehensive management plan.

Dietary choices, however, are the only way to optimize nutrition. From

personal and professional experience, I can tell you that nutrition makes a

significant difference in the outcome of gastroparesis. It’s worth the

investment of your time, energy, and money to experiment with the

suggestions offered in this book in order to incorporate more fruits and

veggies in your diet.

Keep in mind that as you make changes in order to improve the quality of

your diet, you may need to pay more attention to other areas of your

management plan, such as lifestyle practices, complementary therapies,

stress management, and even your outlook.

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JUICING VERSUS BLENDING

Juicing and blending both have a place in a nutrient-rich, GP-friendly diet, but

there are a few important differences to keep in mind.

FIBER

Juicing removes the fiber from fruits and vegetables, while preserving the majority

of the health-promoting nutrients and enzymes. You can therefore juice a variety

of produce without worrying about the fiber content.

Blending does not remove fiber, so you must be cognizant of the total amount of

fiber in the ingredients you’re using in smoothies. Blending does, however, make

the process of digesting fruits and vegetables easier for the stomach (see page 28).

VOLUME

Because juicing removes fiber, which is what makes us feel full, you can consume

far more fruits and vegetables in juice form than in smoothies, which retain all of

the bulk from the ingredients used. This means you’ll likely get more vitamins,

minerals, and enzymes in a glass of a juice than in a smoothie.

You may also find that you can use juices as between-meal supplements, whereas

smoothies are more filling and more likely to be used as a “mini-meal.”

ABSORPTION Both juicing and blending help to enhance the release and absorption of vitamins

and minerals by breaking down the cellular walls of the fruits and veggies. Vitamins

and minerals from juices are absorbed more quickly because they do not need to

be digested. The fiber (and any protein and fat that’s added) in smoothies slows

the digestion and therefore absorption of vitamins and minerals.

BALANCE Smoothies have a leg up on juices when it comes to balance. Juices, by their

nature, are primarily carbohydrates and lack protein and fat. They cannot

therefore be considered a meal replacement.

When it comes to eating for gastroparesis, well-balanced mini-meals are important

for overall health, as well as consistent blood sugar and weight management.

Smoothies can be made with a variety of ingredients that are high in protein and

offer small amounts of healthy fat, making them a suitable mini-meal replacement.

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STARTING OUT

With all of that in mind, it’s best to incorporate both juices and smoothies into the

GP-friendly diet in order to optimize nutrition. The most important thing to

remember as you begin juicing and blending is to proceed slowly. If you try to

swap all of your meals for smoothies and all of your snacks for juices, you’ll likely

end up feeling more symptomatic.

For starters, you might want to aim for one smoothie and one serving of fresh juice

per day or even alternate a smoothie one day and a glass of fresh juice the next.

CHOOSING EQUIPMENT

The first step in getting started with juicing or blending is to be sure you have the

right tools and equipment. With so many juicers and blenders available, choosing

the “right” one can be confusing.

JUICERS

There are tons of juicers on the market and the prices, features, and quality varies

greatly. Most of the affordable models, however, fall into two categories. How do

know which one is right for you? It depends on your budget, your needs, and your

preferences.

CENTRIFUGAL

Centrifugal juicers work by finely grating fruits and vegetables, and then spinning

them at very fast speeds in a fine mesh basket to extract the juice from the pulp.

The juice goes into one container and the pulp goes into another.

Centrifugal juicers tend to be the least expensive, easiest to clean, and fastest to

use. On the downside, juices made in centrifugal juicers oxidize more quickly, lose

a few more nutrients in the juicing process, and don’t last as long due to the high

speed of the juicing process.

For most people, though, the benefits outweigh the drawbacks. Especially if you’re

new to juicing and looking for convenience.

I use a Breville Ikon 900- Watt Multi-Speed juicer ($199), which I’m very happy

with and highly recommend. It easy to assemble, easy to clean, easy to use, and

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yields a good amount of juice with fairly dry pulp (which means most of the juice is

being removed). A similarly priced alternative is the Omega 4000 ($199).

If you want to go one better or you plan to do a lot of juicing, the Breville 1000-

Watt Juice Fountain Elite is slightly more powerful ($299).

A less expensive but still well-performing option is the Breville Compact 700-Watt

Juice Fountain ($99).

Note: I am not associated or affiliated with Breville in any way. It’s simply my

personal opinion that they make good quality, reasonably priced centrifugal juicers.

I’ve tried a variety of other similarly priced juicers, including Jack LaLanne and

Hamilton Beach, and found them harder to use, harder to clean, and less efficient.

MASTICATING

Masticating juicers finely chop (or “chew”) fruits and veggies and then strain the

juice out through a fine mesh screen. They run at a slower speed than the

centrifugal juicers, which means they yield juice that lasts longer and retains a bit

more nutrients.

The downside is that masticating juicers tend to be bigger, heavier, more

expensive, and more time-consuming to use and clean than centrifugal juicers.

Two similarly priced, highly-rated options are the Omega J8006 Nutrition juicer

and the Champion Commercial Juicer, both available for around $299 with free

shipping on Amazon.

BLENDERS

Like juicers, blenders come in a variety of price ranges. Here, however, it’s

definitely worth it to spring for the very best you can afford.

VITAMIX

You might have heard the hubbub about Vitamix machines and wondered, “what’s

the big deal? Isn’t it just a blender?!” Yes and no. It’s a top-of-the-line blender that

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will last you a lifetime and pulverize whatever you put in it, which means it opens

up a great many possibilities for people with gastroparesis.

For example, I regularly make smoothies that contain raw spinach, blueberries,

and strawberries using my Vitamix without any visible flecks, skins, or seeds

remaining. I also use it to make purees, soups, sauces, nut milks, nut butters, and

gluten-free flours.

I have a Vitamix 5200, which I purchased about two years ago and it was worth

every penny (new machines run between $449 and $649). I know that simply isn’t

an option for everyone though, so I have a few money-saving suggestions.

Refurbished machines are available for a significant discount from Vitamix.com.

They’re currently selling for $329. Also check out Craigslist and eBay. It’s not

unusual to find people selling a Vitamix for dirt cheap simply because they never

got into using it. These machines last forever, so don’t be afraid to pick up an older

model, especially if it’s a steal!

If you order a new or refurbished model from www.Vitamix.com, you can use

promotional code 06-007170 to receive free shipping.

BLENDTEC

The Blendtec rivals the Vitamix in its ability to pulverize fruits and veggies and has

a great many fans. It really comes down to personal preference. The prices are

comparable, ranging from $435-$649 for new machines and $389 for

reconditioned ones at www.Blendtec.com. New Blendtec models are also available

for $399 with free shipping on Amazon.

OTHER OPTIONS

If you cannot afford a Vitamix or a Blendtec, there are other less expensive but still

highly rated options. You will need to be a little more choosey about what you put

in these blenders in order to make GP-friendly smoothies: no nuts, berries, raw

vegetables, stringy produce, etc.

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BREVILLE

The highly-rated Breville BBL605XL has a special smoothie setting and blades that

keep ingredients moving up and down through the container to aid in even

blending. It sells for around $199 with free shipping on Amazon.com.

WARING

Though a basic blender, the Waring MBB518 gets great reviews for the price: less

than $100 with free shipping on Amazon.com. This will do the job for basic

smoothies without greens, veggies, berries, etc.

MAGIC BULLET

While I don’t recommend a Magic Bullet as your full-time blender, it works in a

pinch or while traveling. These retail for around $70 on Amazon.com.

OTHER TOOLS

The most important equipment for juicing and blending are the machines

themselves, but there are a few other inexpensive tools that make the job easier:

Fruit/vegetable peeler and a good knife

Cutting board (preferably not plastic and definitely not shared with raw

meat, fish, or poultry; I’m a fan of bamboo)

Very fine mesh strainer, cheesecloth, or nut milk/jelly bags to strain juice

and nut milks used in smoothies (Note: I find the very fine mesh strainer

the easiest of these options!)

Mason jars to match the individual serving sizes of juices and smoothies

you tend to drink (i.e. 8 ounces, 12 ounces, etc.)

Freezer-safe containers in individual servings sizes for smoothies (BPA-

free)

Debbie Meyer Green Bags to keep produce fresher longer (they really

work!)

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CHOOSING PRODUCE

ORGANIC VERSUS CONVENTIONAL

Most of us are looking to save money wherever we can. The produce you buy for

juices and smoothies, however, is not the place to scrimp. It’s important to choose

the highest quality fruits and vegetables you can afford, that means organic and/or

local when possible.

Why choose organic? Would you spray the inside of your blender with Raid, wipe it

off with a paper towel, and then make a smoothie in it? Of course note. And while

that’s an extreme analogy, it’s sadly all not all that far off when it comes to

consuming certain non-organic fruits and veggies.

Of particular concern are the 12 fruits and veggies nicknamed the “Dirty Dozen.”

Even after they’ve been washed and peeled, these items carry over 50 different

chemicals and pesticides into your home…and your body. Pesticides have been

found to negatively impact the nervous system, as well as the endocrine glands,

and possible contribute to cancer. It’s also more work for the body to metabolize

these chemicals, further burdening a system that’s already functioning sluggishly

when it comes to those with gastroparesis.

You should aim to buy certified organic forms The Dirty Dozen whenever possible.

THE DIRTY DOZEN

Apples

Bell Peppers

Blueberries (domestic)

Celery

Grapes (imported)

Kale and collard greens

Lettuce

Nectarines (imported)

Peaches

Potatoes

Spinach

Strawberries

While I think it’s important to invest in quality produce, I’m all for spending money

wisely. There are certain fruits and veggies, deemed the “Clean Fifteen,” that don’t

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carry much pesticide residue and/or have a thick outer layer that protects the flesh

that you eat from chemicals. Go ahead and buy these conventional to save some

money.

THE CLEAN FIFTEEN

Avocado

Asparagus

Cabbage

Cantaloupe (domestic)

Eggplant

Grapefruit

Kiwi

Mangoes

Mushrooms

Onions

Pineapple

Sweet corn

Sweet peas

Sweet potatoes

Watermelon

BUY LOCAL

If you can buy your produce locally, from a farmers’ market or a CSA (community

supported agriculture), it’s a fantastic way to save money, support local

agriculture, and enhance nutrition. The farther produce travels after it’s been

picked, the more nutrients it loses.

Be sure to ask farmers or sellers how the produce is grown (without or without

pesticides, chemical fertilizers, etc.), so that you can make smart choices. Of

course you can also grow your own produce, as well! I’ve heard that spinach, in

particular, is easy to grow.

FOCUS ON VARIETY

While at the outset, making simple juices and smoothies with just a couple of

ingredients is the best way to determine what does and doesn’t work for you, over

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time you’ll want to strive for variety in your juicing and blending routine. Think

about juicing/blending a rainbow of colors throughout the day or the week.

Why? Each fruit and vegetables contains a unique combination of vitamins and

minerals, each of which the body needs to perform various functions. Eating too

much of one type of fruit or veggie, or even too much of one color in the absence

of others can lead to imbalances.

While any fresh produce is better than none, try to avoid getting stuck in a

juicing/blending rut by making an effort to try one new ingredient each week. Use

my “try it (at least) twice” rule. Symptoms can appear for a myriad of reasons, not

only because of a particular food. Think stress, lack of sleep, what else you’ve

eaten that day, etc. If you try something twice – a few days apart -- and it gives you

trouble both times, it’s not for you right now. If you try it twice and the results are

split, give it one more go before you decide to add it to your repertoire or toss it.

WHAT TO AVOID

FOR SOME GPERS... FODMAPs are fermentable carbohydrates that can trigger and/or exacerbate

symptoms in some people with functional gastrointestinal disorders. Though a low

FODMAP diet is currently recommended primarily for the management of IBS, I’ve

found personally and in working with others with gastroparesis that reducing high

FODMAP foods often leads to a reduction in symptoms, particularly bloating,

belching, gas, and pain.

If you find that you have a hard time tolerating fresh juice or smoothies, take a

look at whether you might be using high FODMAP fruits and veggies. They include:

Apples

Beets

Blackberries

Broccoli

Cauliflower

Cherries

Fennel

Garlic

Green Bell Pepper

Mangoes

Onion

Pears

Peaches

Plums

Watermelon

IF YOU HAVE GERD…

There are certain fruits and veggies that can exacerbate gastroesophageal reflux

(GERD or“acid reflux”) and/or irritate the lining of the stomach and esophagus. If

you have been diagnosed with GERD or have frequent heartburn, it’s best to avoid:

Grapefruit

Lemons

Limes

Oranges

Mint

Tomatoes

IF YOU HAVE HYPOTHYROIDISM…

If you have been diagnosed with an underactive thyroid gland (hypothyroidism or

Hoshimoto’s disease, for example), you’ll want to limit your use of raw foods

containing goitrogens in your juices and smoothies. These include:

Broccoli

Cabbage

Cauliflower

Kale

Mustard greens

Radishes

Spinach

Strawberries

If you have a healthy thyroid and an adequate amount of iodine in your diet, it’s

not necessary to avoid these foods. If you wish to increase the amount of thyroid-

boosting iodine in your diet, try adding a teaspoon of dulse flakes to your

smoothies.

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GP-FRIENDLY JUICING

THE BASICS

Juicing may seem daunting, but it’s really quite simple. Once you have the tools

and equipment, all you have to do is pick your produce and get to work. How to

know which fruits and veggies will work for you? Deliberate experimentation. By

that I mean, choosing carefully and starting slowly rather than just grabbing a

bunch of stuff and trying it.

Below is a chart that lists common and fruits vegetables that can be juiced, along

with notes to remind you whether they may or may not be problematic given your

particular circumstances. This is just a starting point. There are many fruits and

veggies not listed that can be added to make juices of all colors and flavors. Choose

a few that suit needs and preferences and get started!

WHAT TO JUICE

Fruit/Veggie Notes

Apples High in FODMAPs

Beets High in FODMAPs

Blood orange/oranges May exacerbate GERD

Blueberries

Cantaloupe

Carrots

Celery

Swiss Chard Avoid if hypothyroid

Cucumber

Grapes (green/red)

Green bell pepper High in FODMAPs

Honeydew

Fennel High in FODMAPs; natural digestive aid

Kale Avoid if hypothyroid

Kiwi

Lemon May exacerbate GERD

Lime May exacerbate GERD

Mango High in FODMAPs

Papaya High in FODMAPs; natural digestive aid

Peaches High in FODMAPs

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Pears High in FODMAPs

Pineapple Natural digestive aid

Radishes Avoid if hypothyroid

Red bell pepper

Romaine lettuce

Spinach Avoid if hypothyroid

Tomato May exacerbate GERD

Strawberries Avoid if hypothyroid

ADDITIONAL INGREDIENTS

Herbs and spices can make tasty and healthful additions to your juices. Those

listed below also facilitate digestion and/or may alleviate GP-related symptoms.

Add… To alleviate…

Ginger nausea and enhance gastric emptying

Mint nausea and intestinal pain (may exacerbate GERD)

Coriander/cilantro gas, bloating, and heartburn

In the beginning, keep it simple. Start with just one fruit and two vegetables, for

example. Juice from dark vegetables, like beets and leafy greens, can be more

difficult to digest, so start with mild juices, like cucumber, celery, and carrot. From

there, add stronger juices in small amounts – one kale leaf or a small handful of

spinach.

The takeaway when it comes to juicing for gastroparesis is to go slowly. Do not

drink 32 ounces of juice the day you bring home your new juicer. Start with 4-6

ounces of juice per day, diluted with an equal amount of water. As you determine

which juices you tolerate, you may wish to drink two glasses of juice per day, one

in the morning and one in the afternoon. You may find that you can drink 8 ounces

of juice at a time and feel just fine. But start slowly. The biggest mistake I see

GPers make when it comes juicing – and a mistake I made myself for many years –

is going all out right away, then feeling symptomatic and concluding “juicing

doesn’t work for me.”

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FREQUENTLY ASKED QUESTIONS

QUESTION

Does juicing remove all fiber? How do I know if there’s fiber left in my juice?

ANSWER

Juicing removes the vast majority of the fiber from fruits and vegetables.

Depending on the quality of your juicer, some pulp (fiber) is likely to remain in the

juice. I recommend that you strain your juice through a fine mesh strainer before

drinking. If you have a less powerful juicer, you may need to strain 2-3 times.

QUESTION

How is fresh juice better than the juices sold at the grocery store?

ANSWER

Fresh juice, especially when consumed immediately, contains large amounts of

enzymes and nutrients. The enzymes aid in the digestion and absorption of the

vitamins and minerals contained in the juice.

Due to time and processing, flash-pasteurized juices found in the produce section

of the supermarket (Bolthouse Farms, Odwalla, etc.) have lost many of the

nutrients and all of the enzymes found in fresh juice. Chemical vitamins and

minerals are often added to supplement what was lost during pasteurization, but

the body doesn’t absorb or utilize them as well.

These juices also tend to contain a blend of several different fruit and vegetable

juices, many of which are high in sugar and/or FODMAPs, making it difficult for

some people to find one that contains only ingredients they can tolerate.

While non-refrigerated juices sold in supermarkets (apple juice, grape juice, etc.)

may have vitamin C or calcium added, they contain few, if any, natural vitamins

and minerals. Many of these shelf-stable “juices” contain only a small amount of

actual juice and/or contain additives like high fructose corn syrup and artificial

sweeteners. They’re basically sugar water.

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QUESTION

How do I estimate the calorie content of fruit and vegetable juices?

ANSWER

The calorie count of fresh juice is somewhat difficult to figure out and will vary

depending on what you’re juicing. In general, vegetable juice has fewer calories

than fruit juice, sometimes as much as 50% less. To estimate the number of

calories in your juice, you can figure out the total number of calories in the fruits

and veggies used, though this will not be entirely accurate as the fiber and pulp,

which do contain some calories, are removed in the juicing process.

As a guide for estimation, 8 ounces of fresh grape juice is 150 calories, 8 ounces of

pineapple juice is 140 calories, and, 8 ounces of apple juice is 120 calories. Eight

ounces of fresh carrot juice contains approximately 95 calories, while 8 ounces of

juice made from green vegetables would be significantly less than that.

QUESTION

Juicing seems time-consuming. How do you make it part of your everyday routine?

ANSWER

Compared to opening a bag or box of processed food, juicing does require some

time and effort. But it’s not as time-consuming as you may think. It takes about 10

minutes to make a batch a juice, including the clean-up – well worth the health

benefits!

Here are a few tips to make your juicing more efficient:

Wash, peel, and chop your produce as soon as you get home from the

grocery store or farmer’s market.

Store ready-to-juice fruits and veggies in separate containers (I

recommend Debbie Meyer Green Bags).

Juice once, drink twice by making one batch of juice in the morning (12-16

ounces, for example) and storing half until the afternoon.

Wash your juicer as soon as you’re done using it, so that it’s ready for next

time.

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QUESTION

Are certain juicers easier to clean than others?

ANSWER

No juicer is “easy” to clean, but some are more time-consuming to clean than

others. Masticating juicers tend to be more difficult to clean than centrifugal

juicers.

Cleaning the juicer immediately after using it will help speed up the process. If you

cannot clean your juicer right away, soak it in a sink full of soapy, warm water. Be

sure to clean all parts of your juicer thoroughly after each use. Remaining food

particles can grow nasty bacteria that has no place in your juice!

QUESTION

What if I don’t like the taste of the juice?

ANSWER

Experiment! There are so many options out there when it comes to juicing that

you’re bound to find several combinations to suit your taste buds (and your

tolerances). If you don’t like the taste of vegetable juice, start with a mixture of a

fruit and mild-flavored vegetables like celery and cucumber, adding stronger

flavored vegetable juices in small amounts over time.

A squeeze of lemon or lime to juice can also improve the flavor, as can herbs like

mint and ginger.

Keep in mind that some juices may “grow on you,” as well. When I first started

juicing greens, I wasn’t a big fan of the flavor – in part because I was used to sugary

sweet meal replacement drinks and fruit juices. But over time I’ve come to really

like the flavor of green juice and even crave it!

QUESTION

How long do juices last? Is there any way to preserve them?

ANSWER

It depends on what kind of juicer you’re using. Juice from centrifugal juicers should

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be consumed the same day, preferably within 8 hours, whereas juice made from

masticating juicers may be good for up to 24 hours. Leftover juice should be stored

in a tightly sealed mason jar, filled as close to the top as possible (oxygen destroys

nutrients), and kept in the refrigerator.

Juice can be also frozen in single-serving freezer-safe containers. Though some

nutrients will be lost, this can be a convenient way to have juice on hand without

juicing every day. Certain juices freeze better than others, however, so experiment

with small amounts of your favorite juice before filling your freezer with a big

batch.

Thaw juice in the refrigerator or on the countertop for a short amount of time. If

I’m pressed for time, I’ll sometimes pop frozen juice into the Vitamix with an equal

amount of water and make a thin “slushie.”

QUESTION

Should I juice primarily fruits or mostly vegetables? Is one better for GP

management?

ANSWER

Preferably, you want to juice more vegetables than fruit. Vegetables should make

up the base of your juice, with fruits used in smaller amounts to sweeten and

improve the flavor. Fruits are high in fructose, which while natural and healthy in

small amounts can still be over-consumed. Vegetables also tend to have a smaller

role in the overall GP-friendly diet and so most people will benefit most nutrition-

wise from juicing more of those.

QUESTION

Don’t fruit juices contain a lot of sugar?

ANSWER

Fruit juices do contain the natural sugar fructose. Juicing large amount of fruits on

a regular basis will likely contribute to an increase in your overall sugar

consumption. While fresh fruit juice is still healthier than soda or other sugary

beverages, which contain no nutrients and tons of chemicals, drinking large

amounts is not recommended. Instead, focus on combining small amounts of fruit

with larger amounts of veggies to make nutrient-rich, lower sugar juice.

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QUESTION

Are there any fruits or veggies I shouldn’t juice?

ANSWER

Almost any fruit or veggie can be juiced, so long as you have a good juicer and you

follow the guidelines presented in this eBook. That doesn’t mean that all juices will

be well-tolerated by everybody, of course, so experimentation is still key.

In general, bananas, avocados, and other dense fruits tend not to juice well. Citrus

rinds, papaya peels, carrot stems, and apple seeds are not edible and should not

be juiced.

For information about fruits/veggies that shouldn’t be juiced due to specific health

concerns, please see page 13.

QUESTION

How do I incorporate juices into my diet? Are they are a meal or a snack?

ANSWER

For most people with gastroparesis, fresh juice should be considered snack or even

a supplement. The amount of juice consumed is unlikely to meet the calorie needs

of a meal and fresh juice, while packed with nutrients, lacks the protein and fat

necessary to be used as a meal.

That said, if you currently eat 6 to 8 times a day and some of those “meals” are

more like empty snacks (think low-fat cookies, cereal bars, jello, or pudding), then

it would be certainly be healthier to replace 1-2 of them with fresh juice.

You may need also to experiment to determine the time of day that’s best for you

when it comes to drinking fresh juice. Some people drink it first thing in the

morning, as the juice digests quickly on an empty stomach. Others find that juice

on an empty stomach, especially stronger vegetable juices, exacerbates nausea.

Juices made primarily from fruit may also exacerbate reactive hypoglycemia when

consumed on an empty stomach. Typically earlier in the day rather than later

tends to work better for most GPers.

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QUESTION

Do you need to juice if you already make smoothies? Is one better than the other?

ANSWER

You’re likely to obtain more vitamins, minerals, and enzymes from juicing than

from making smoothies for a couple of reasons. First, volume-wise, you’ll be able

to consume more fruits and vegetables through juicing than through drinking

smoothies. Since the fiber is removed, juicing is less likely to exacerbate fullness. In

addition, there are certain vegetables in particular that you can juice that you are

unlikely to tolerate in smoothies (raw carrots, celery, kale, etc.).

Incorporating more juices and smoothies into your diet is the best way to optimize

nutrition overall. That said, if I had to pick one or the other, I’d go with juicing as

the more nutritionally beneficial and easiest to integrate into a GP-friendly diet.

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GP-FRIENDLY BLENDING

THE BASICS

Smoothies are a staple for many with gastroparesis, but based on my own

experience and my work with hundreds of GPer, I can confidently say that those

“smoothies” are often packed more with sugar than with nutrition. Commonly

used ingredients, like “instant breakfast” powder, skim milk, flavored yogurts, and

low-fat ice cream, offer little more than empty calories and may actually

exacerbate symptoms.

Done correctly, however, smoothies can be nutritionally-dense snacks and/or mini-

meal replacements for those with gastroparesis. Because fiber is retained in

blending, it’s important to pay close attention to the ingredients used in order to

balance optimum nutrition and symptom management.

Once again take note of the fruits and veggies that you may need to avoid given

your specific health status and concerns. Most people use fruits in their smoothies,

but low-fiber and/or cooked veggies can be used, as well, depending on the quality

of your blender. The chart below offers some suggestions to help get you started.

WHAT TO BLEND

Fruits & Veggies

Fruit/veggie Notes

Avocado ¼ = about 5 grams of fat

Bananas Peel and freeze for creamier smoothies

Blueberries recommend only for Vitamix or Blendtec

Honeydew

Cantaloupe

Cucumber Seedless variety

Watermelon High in FODMAPs

Mango High in FODMAPs

Peaches High in FODMAPs

Pineapple Natural digestive aid

Pumpkin Cooked or canned

Spinach Raw or steamed; recommend only for Vitamix or Blendtec

Strawberries recommend only for Vitamix or Blendtec

Sweet potato Cooked

Winter squash Cooked or canned

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LIQUIDS

All smoothies contain some kind of liquid and there are a wide variety of healthy

options to choose from. In most recipes, you can swap out one type of liquid for

another based on your own tolerances and preferences.

WATER

The benefits are using water in smoothies are numerous: it’s free, it’s

always available (here in the US, anyway), there are no added ingredients,

and it’s well-tolerated. It can sometimes make smoothies too thin and/or

tasteless, however, especially if the ingredients themselves have a high

water content (melons, for example).

COCONUT WATER

Coconut water is a great base for smoothies, especially for GPers, as it’s

full of electrolytes and wonderful for preventing dehydration. While on its

own the flavor may take some getting used to, the other ingredients in

smoothies typically mask it altogether.

Note that there is disagreement over whether or not coconut-derived foods

are appropriate for a low FODMAP diet. Do what works best for you.

ALMOND & OTHER NUT MILKS

Almond milk has become quite popular over the past few years and is now

readily available in most grocery stores. It’s a good natural source of

calcium, vitamins A and E, and magnesium. Most brands are also fortified

with Vitamin D. Choose unsweetened varieties to reduce added sugar in

your smoothies.

A variety of other nut milks can be found in large grocery stores or health

food stores, including hazelnut and cashew. Nut milks can also be made at

home with a Vitamix or similar high powered blender. You can easily find

instructions and recipes online.

RICE MILK

Rice milk is the least allergenic of all milks and usually well-tolerated by

GPers. On its own, rice milk offers little nutrition but it’s usually fortified

with calcium, vitamin C, vitamin D, and vitamin B12.

JUICE

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Preferably fresh juice. While making juice to add to smoothies is time-

consuming, you’ll get a whole lot of nutritional bang for your buck in terms

of vitamins, minerals, and enzymes. Flash-pasteurized juices (Odwalla,

Bolthouse, Naked), while not as good as fresh juice, are preferable to non-

refrigerated store-bought juices. See page 16 for details.

You’ll notice that the recipes in this book do not call for cow or soy milk. That’s

because both of these are hard for many people to digest and are common but

often unrecognized triggers for digestive symptoms, including bloating, cramping,

nausea, and pain. In addition, almost all processed soy products found in the

United States are genetically modified.

If you like and tolerate dairy or soy milk, you can certainly use it in place of any

other milk called for a recipe.

EXTRAS

Aside from fruits, lower-fiber veggies, and liquids, there are a variety of things that

can be added to smoothies to increase the nutrient quality, protein content,

and/or calorie count. You do want to keep in mind that the fat and fiber in a

smoothie still “count,” so moderation and careful experimentation is important.

PROTEIN POWDER

In order for a smoothie to be considered a meal replacement, it needs to have a

balance of protein, carbohydrates and healthy fat. Because most fruits, vegetables,

and non-dairy milks are low in protein, protein powders can come in handy. These

are processed food products, however, with a wide variety of possible ingredients

and symptom triggers, so it’s important to find one that you’re sure works well for

you. Some types of protein are harder to digest than others and many protein

powders on the market contain ingredients that increase bloating, pain, fullness,

and/or gas.

See page 29 for information about choosing a protein powder.

COCONUT OIL

Coconut oil, which is high in lauric acid, has both antiviral and antibacterial

properties. It may be helpful for eliminating “bad” bacteria in the GI tract and

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improving digestive function, as well as boosting immunity and aiding in the

stabilization of blood sugar.

One tablespoon of coconut oil contains 14 grams of fat, but using a small amount

(1-2 teaspoons) in smoothies is usually well-tolerated.

NUT BUTTER

Nut butters are an excellent addition to smoothies because they add protein,

healthy fat, and calories without adding bulk or volume. There are many nut

butters to choose from, including peanut, almond, cashew, walnut, macadamia,

and pistachio. Peanut butter and almond butter tend to be most readily available.

Note that if you do not tolerate peanut butter, you may have better luck with

other nut butters since peanuts are actually a legume, not a nut.

CACAO POWDER OR UNSWEETENED COCOA POWDER

Cacao powder and cocoa powder are virtually the same, though cacao powder is

said to be less processed. Both contain high levels of iron and flavonoids, which

may help to reduce blood pressure, LDL cholesterol, and insulin resistance. Aside

from the health benefits, a big plus of adding cocoa to your smoothie is obviously

the chocolaty flavor -- great for masking greens!

My favorite is Navitas Natural Raw Cacao Powder, but I’ve also been known to use

Hershey’s Special Dark Cocoa Powder.

FISH OIL OR FLAXSEED OIL

The typical gastroparesis-friendly diet is severely lacking in Omega-3 fatty acids,

which are essential for overall health. Adding even a small amount (½ teaspoon,

for example) of Omega-3-rich fish oil or flaxseed oil to smoothies can be beneficial.

I’ve use Nutra Sea + D in smoothies and couldn’t detect any fishy flavor.

VITAMIN/SUPPLEMENT POWDERS

There are a dizzying number of supplement powders and vitamin formulas – from

green powders to multi-vitamins -- that can be added to smoothies to enhance the

nutritional content. While often beneficial, many of these products have a large

number of ingredients, some of which may exacerbate symptoms. Always start

with very small amounts, typically less than recommended on the package, and

work your way up depending on your tolerances.

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GETTING STARTED

Juice as with juicing, you want to keep it simple when starting out with smoothies.

For example, use just one fruit and one non-dairy liquid. Once you have a base that

you know that you tolerate, begin experimenting with different fruits and low-fiber

vegetables, as well as add-ins to increase the protein, nutrient, or calorie content.

Unlike juicing, blending does not remove the fiber from produce. It’s important to

be cognizant of the amount of blended produce you’re consuming, as the fat and

fiber in smoothies “counts” toward your daily goals (see note below).

This is especially important if you are adding supplements or powders to your

smoothies. Many of these products contain added fiber, which may exacerbate

your symptoms. Between the produce and the “add ins,” you could be consuming

half (or more) of your daily fiber tolerance in one smoothie!

If you start simply, follow the suggestions outlined in this book, and progress

slowly, however, you’ll likely find a variety of smoothies that you can rely on to

help with symptom management while enhancing the nutrition in your diet.

SYMPTOM MANAGEMENT NOTE

As discussed in Eating for Gastroparesis, most GPers tolerate between 10

and 15 grams of fiber per day and 25-45 grams of fat per day. Some

tolerate a little more, some a little less. In general, these are good

guidelines to keep in mind.

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FREQUENTLY ASKED QUESTIONS

QUESTION

Does blending non-GP-friendly fruits and vegetables make them GP-friendly?

ANSWER

Yes and no. Blending does not remove fiber, so you must be cognizant of the total

amount of fiber in the ingredients you’re using in smoothies. Blending does,

however, make digesting fruits and vegetables easier on the stomach. The

stomach doesn’t just empty food, it must grind it up and liquefy it first. It does this

by secreting enzymes and acids, as well as physically grinding the food with

muscular contractions. When the stomach is lacking in enzymes, acids, or muscle

contractions, it can take longer to break down the food to the point where it can

be emptied into the small intestine. By grinding fruits and veggies to near liquid, a

blender makes this step far easier and less time consuming for a less-than-stellar

functioning stomach.

QUESTION

I am lactose intolerant. Can I still make smoothies?

ANSWER

Absolutely. There are a wide variety of options for lactose- and dairy-free

smoothies. In fact, nearly all of the smoothies in the recipe section of this book are

dairy-free!

Here are some tips for modifying other recipes:

Substitute non-dairy milks, like almond, oat, or rice, for cow’s milk.

Choose protein powders that are rice or vegetable based, rather than

whey-based.

Use frozen fruit instead of yogurt to thicken smoothies.

QUESTION

How can I make thicker smoothies without adding more fruit (and therefore fiber)?

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ANSWER

There a few ways to make thicker, creamier smoothies:

use less liquid than called for in the recipe

freeze your fruit in advance (peel and slice bananas first!)

add ¼- ½ cup cooked white Rice

add ¼ - ½ cooked cream of buckwheat or oatmeal

add 3-4 ice cubes

QUESTION

How do I choose a protein powder?

ANSWER

There are tons of protein powders on the market and just like everything else,

experimentation will be necessary to figure out which protein powder works best

for you. In general, most GPers will tolerate one of five types of protein:

WHEY

Whey protein powders are readily available and usually inexpensive. They

are made from cow’s milk, so avoid using these if you are sensitive to

dairy, lactose-intolerant, or following a low-FODMAP diet. Look for

powders made from hormone-free and antibiotic free cow’s milk.

SOY

Soy is a vegetarian protein. Because soy was traditionally fermented

before eating, processed soy products like protein powers are difficult for

many people to digest and may cause gas, pain or bloating. Unfortunately

the majority of soy used in the United States has been genetically

modified. If you tolerate soy, look for a product that is certified GMO-free.

EGG WHITE

Egg white protein is easy to digest and often well-tolerated, but often

frothy when mixed up in smoothies, which may exacerbate bloating,

fullness, and belching. Avoid if you are allergic to eggs.

BROWN RICE

Brown rice protein on its own is an incomplete protein, but most products

are fortified with additional essential amino acids. Many find that brown

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rice protein has a gritty texture and a grainy flavor, but it’s often the best

tolerated and least likely to exacerbate symptoms.

VEGETABLE

This covers a wide range of products, from hemp powders to pea powders,

some of which are more suitable for and better tolerated by GPers than

others. My favorite is a blend called PlantFusion.

When choosing a protein powder, be sure to check the nutritional panel. Look for a

fiber content of 3 grams or less per serving, unless you plan to use less than one

serving at a time. Avoid products that contain inulin and chicory root (added fibers)

or artificial sweeteners (such as sucralose, acesulfame potassium, and sugar

alcohols), all of which can exacerbate symptoms. In general, the fewer the

ingredients the better.

QUESTION

How long can smoothies be kept in the fridge?

ANSWER

Most smoothies can be kept in a closed container, preferably glass, in the

refrigerator for up to 24 hours. Separation, discoloration, and nutrient-loss is likely

occur to though, so it’s best to drink your smoothie as soon as possible after you

make it.

QUESTION

Can smoothies be frozen?

ANSWER

You can freeze smoothies in single-serving freezer-safe containers. Leave a little

room at the top of the container, as the smoothie will expand as it freezes. While

some nutrients will be lost in the freezing/thawing process, if it means the

difference between that or drinking a Boost, you’re still far better off with a

previously frozen smoothie! Note that some smoothies will freeze better than

others, so you’ll need to experiment with your favorite combinations to see what

works best.

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TROUBLESHOOTING TIPS If you notice increased gastroparesis symptoms after you start incorporating juices

and/or smoothies into your diet, here are a few things to consider and fine-tune:

VOLUME

You may be drinking too much. Just like with solid food, volume matters. Start with

4-6 ounces of pure juice (not counting water added to dilute the juice) and about 8

ounces of smoothie. Experiment from there to see what works best for you.

FREQUENCY

Start with just one serving of juice and one smoothie per day. You may even want

to alternate, juicing one day and blending the next. Progressing slowly over time is

likely to yield the best results and most consistent symptom management. Baby

steps!

HOW FAST YOU’RE DRINKING

Take your time. Sip slowly. Think about “chewing” your juices and smoothies by

holding them in your mouth for a few seconds. Digestion actually begins in the

mouth where enzymes start to break down carbohydrates and nerves signal the

stomach to start its digestive process.

THE NUMBER OF INGREDIENTS

Start basic. Try just two veggies and one fruit in each juice. Start with one fruit and

one liquid for smoothies. Save the “add-ins” until you have a base that you know

works well for you. It’s a process, but slow and careful experimentation is key!

THE “STRENGTH” OF YOUR JUICE

Undiluted juice and/or strong juices can be more difficult on the stomach. When

juicing greens, start with very small amounts. Add more mild vegetables, like celery

and cucumbers and/or dilute juice with up to an equal amount of water.

AMOUNT OF FAT & FIBER IN YOUR SMOOTHIE

Even though they’re in liquid form, the fat and fiber in smoothies still take time to

digest and empty. Check the nutritional content of all powders, liquids, and other

32 | P a g e

add-ins to be sure that you’re not using products that are in high in fiber. You may

also need to use fewer whole fruits in your smoothies to decrease the overall fiber

content.

FODMAPS & OTHER TRIGGERS

Because symptoms can be constant with gastroparesis, we sometimes don’t

realize that certain “GP-friendly” foods are actually problematic. These often

include dairy, soy, and other foods high in FODMAPs. If you find that smoothies or

juices exacerbate bloating, belching, pain, and/or gas, experiment with lower

FODMAP options listed in this book and/or remove dairy and soy from your

smoothies to see if that makes a difference.

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RECIPES

JUICES

These recipes make approximately 12-16 ounces of juice, depending on the quality

of your juicer and the size of your produce, which is likely to be 2-3 servings for

most people with gastroparesis. If you only drink one serving of juice per day, you

may want to halve the recipes…or share the healthy, tasty goodness with a family

member, friend, or co-worker!

GREEN JUICES Green juices are wonderful for GPers who tend not to get a lot of (if any!) greens in

their diet otherwise. Greens are rich in minerals (iron, calcium, potassium,

magnesium) and vitamins (vitamins K, C, E, and many of the Bs), as well as

phytonutrients, such as beta-carotene and lutein.

Keep in mind that greens have a stronger flavor and can be harder to digest when

juiced than other vegetables and fruits. Start with small amounts and experiment

to see what works best for you. Some is always better than none!

IRON CLAD

Both spinach and watercress are good sources of iron. Pineapple is high in vitamin

C, which helps your body absorb the iron.

handful of spinach

small handful watercress

small handful parsley

½ pineapple, peeled

Feed everything through the juicer in the order shown. Strain then dilute.

SPINACH SALAD

12 strawberries

1 cup packed spinach leaves

2 cucumbers

Feed everything through the juicer in the order shown. Strain then dilute.

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MANLY JUICE

This juice is high in zinc, which is important for the health of the male reproductive

system.

handful watercress

½ cucumber, peeled

4 carrots

Feed everything through the juicer in the order shown. Strain then dilute with

water, if desired.

GENTLE DETOX

3/4 cup pineapple

3 kale leaves

1 cucumber

4 stalks celery

1 lemon

Feed everything except lemon through the juicer in the order shown. Strain.

Squeeze in the juice of the lemon, dilute with water, and stir.

GOING GREEN

1 cup honeydew

2 kale leaves

1 cucumber

1 stalk celery

½ lime

Feed everything except the lime through the juicer in the order shown. Strain juice

then squeeze in lime juice and stir.

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VERY VEGGIE

It’s a complete salad in a glass!

1 red pepper, seeded

2 kale leaves

½ cucumber

3 carrots

2 stalks of celery

Feed everything through the juicer in the order shown. Strain then dilute.

GRAPE GOODNESS

The sweetness of the grapes balances the bitterness of the greens in this very green

juice.

1 cup seedless green grapes

Handful of arugula leaves

2 stalks of celery

Feed everything through the juicer in the order shown. Strain then dilute with

water, if desired.

GREEN & ORANGE

Coriander, also known as cilantro, enhances the secretion of digestive enzymes and

promotes peristalsis (muscle contractions) in the GI tract.

1 cup cantaloupe

small handful of coriander

3 kale leaves

5 carrots

Feed everything through the juicer in the order shown. Strain then dilute with

water.

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BERRY GREEN JUICE

1 cup blueberries

1 cup strawberries

Big handful of spinach leaves

Feed everything through the juicer in the order shown. Strain then dilute with

water, if desired.

FRUIT & VEGGIE JUICES

These juices contain a blend of fruits, veggies, herbs, and spices. To help ensure

that you’re getting the necessary balance of vitamins and minerals, strive to

incorporate a variety of juices into your diet over time.

TUMMY TAMER

A good drink for a bad day, pineapple contains bromelain, a natural digestive

enzyme, while ginger and cardamom can help to alleviate nausea and vomiting.

½ pineapple, peeled

1-inch piece of ginger

1/2 teaspoon cardamom

Feed the pineapple and ginger through the juicer. Stir in cardamom. Strain.

SUPER SIMPLE

This basic juice is a good starting point for those who aren’t sure where to start.

6 stalks celery

4 carrots

Feed everything through the juicer in the order shown. Strain then dilute with

water, if desired.

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WHAT’S UP DOC?

1-inch piece of ginger

6 large carrots

1/2 lemon

Feed everything through the juicer in the order shown. Strain then dilute with

water, if desired.

PRETTY IN PINK

This juice is high in vitamins A and C. It has a mild citrus flavor and a gorgeous pink

color.

10 strawberries

1 blood orange, peeled

4 carrots

Feed everything through the juicer in the order shown. Strain then dilute with

water, if desired.

50/50

This juice is approximately half fruit and half veggie. It’s 100% delicious!

1 cup green grapes

1 tangerine, peeled

3 stalks celery

3 carrots

Feed everything through the juicer in the order shown. Strain then dilute with

water, if desired.

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CRYSTAL’S FAVORITE

This is my favorite juice (for the moment, anyway). A rainbow of colors in one glass.

½ cup cantaloupe

6 strawberries

1 kale leaf

½ cucumber

2 stalks of celery

2 large carrots

Feed everything through the juicer in the order shown. Strain then dilute with

water, if desired.

HIGHER FODMAP JUICES

These juices use ingredients that are high in FODMAPs and may exacerbate

symptoms for some people with functional GI disorders like gastroparesis. While

many GPers will tolerate them just fine, if you know or suspect that you are

sensitive to FODMAPs, avoid these juices.

CALCIUM CHAMPION

Broccoli offers nearly as much calcium as milk. So drink up to strengthen your

bones! (Note: apples and broccoli are both high in FODMAPs.)

2 green apples, cored

1 cup broccoli florets

½ lime

Feed the apples and broccoli through the juicer. Strain. Squeeze in lime juice and

stir. Enjoy!

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PMS ZAPPER

This juice can help to alleviate menstrual cramps and headaches, as well hot

flashes during menopause. (Note: fennel is high in FODMAPs)

1 fennel bulb, trimmed

3 carrots

Feed everything through the juicer in the order shown. Strain then dilute.

DIGESTIVE TONIC

Fennel and ginger are both natural digestive aids.

2 cucumbers

1 head fennel

½ inch piece of ginger

Feed everything through the juicer in the order shown. Strain then dilute.

KIWI PLEASER

6 kiwis, peeled

1 cucumber

3 stalks of celery

Feed everything through the juicer in the order shown. Strain then dilute.

SWEET & SPICY

Coriander and fennel are both natural digestive aids.

2 green apples, cored

small handful of coriander

1 bulb fennel

3 carrots, peeled

Feed everything through the juicer in the order shown. Strain then dilute.

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SMOOTHIES

All recipes make 1-2 servings, depending on how much you tolerate at one time.

Note that where a recipe calls for a frozen banana, make sure to peel and slice the

banana before you freeze it. I typically buy an extra bunch of bananas and keep

them on the counter until they’re very ripe (ripe bananas are easier to digest). I

peel, slice, and freeze them in separate freezer-safe Ziplock bags.

MEAL REPLACEMENTS

These smoothies contain a balance of carbohydrates, protein, and healthy fat, as

well as a significant number of calories, making them appropriate for mini-meal

replacements.

PUMPKIN SPICE

6 ounces unsweetened almond milk

¼ cup pumpkin

½ banana, frozen

¼ cup cooked cream of buckwheat

1 tablespoon almond butter

Pinch of cinnamon

Pinch of ginger

Put everything into the blender and blend until smooth.

INSTANT BREAKFAST

6-8 ounces water

1 small banana, frozen

1/4 cup cooked cream of buckwheat

1 tablespoon nut butter

pinch of cinnamon

drizzle of maple syrup, optional

Put everything into the blender and blend until smooth. Add maple syrup to taste.

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COCONUT CREAM PIE

6-8 ounces coconut water

1 banana, frozen

1 teaspoon coconut oil

1 scoop vanilla protein powder

Put everything into the blender and blend until smooth.

CHOCOLATE PEANUT BUTTER MILKSHAKE

Tastes like a milkshake, but it’s actually a well-balanced meal in a glass.

8 ounces water

1 scoop chocolate protein powder

1 banana, frozen

½ tablespoon cocoa powder

1-2 tablespoons natural peanut butter

Put everything into the blender and blend until smooth.

60 SECOND MEAL ON THE GO

This is my go-to smoothie when I’m in a big hurry. If you’re not familiar with

Orgain, check out my review.

1 carton Chocolate Fudge Orgain

1 banana

large handful of spinach

splash of 100% orange juice, optional

Put everything into the blender and blend until smooth.

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BANANA CASHEW

Cashews are rich in iron and magnesium, two minerals that GPers often don’t get

enough of. They are also slightly lower in fat than most other nuts. Cashew butter

can be found in most large supermarkets or at health food stores.

8 ounces unsweetened almond milk

1 banana

2 tablespoons cashew butter

dash of cinnamon

Put everything into the blender and blend until smooth.

FRUIT SMOOTHIES

These smoothies, while packed full of nutrients, do not contain much protein and

therefore should be considered a snack rather than a meal.

As indicated in Living (Well!) with Gastroparesis, you want to aim for at least 3

well-balanced mini-meals per day, along with 2-4 snacks depending on your

tolerances and needs.

NUTTY PEANUT BUTTER & BANANA SMOOTHIE

This is one of the most popular recipes from my original eBook, Eating for

Gastroparesis. I’m including it here for those of you who may not have that one!

6-8 ounces almond milk

1 banana, sliced and frozen

1 tablespoon peanut butter

dash of cinnamon, optional

Put everything into the blender and blend until smooth.

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COCO-MELON SMOOTHIE

This refreshing smoothie is packed with electrolytes, plus vitamins A, C, and folate.

6-8 ounces coconut water

¾ cup honey melon, cubed and frozen

¾ cup cantaloupe, cubed and frozen

Put everything into the blender and blend until smooth.

TASTE OF THE TROPICS

Coconut oil has a multitude of health benefits and can enhance digestion. The

teaspoon used in this recipe adds a tropical flavor and about 5 grams of fat, which

should be well-tolerated by most GPers.

6-8 ounces coconut water

1 cup pineapple, papaya, and/or mango

1 teaspoon coconut oil

Put everything into the blender and blend until smooth.

TAN IN A GLASS

This smoothie is chockfull of beta-carotene, which can give your skin a natural,

healthy glow…without a single ray of sunshine. If you don’t have the time or desire

to juice your own carrots, flash-pasteurized carrot juice can be used instead.

3 large carrots (or ½ cup carrot juice)

½ cup water

1 cup cantaloupe

Juice the carrots. Strain. Put carrot juice and all other ingredients into the blender

and blend until smooth.

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CUCUMBER MELON REFRESHER

8 ounces pure coconut water

1 cup cantaloupe

½ seedless cucumber, peeled

Put everything into the blender and blend until smooth.

SMOOTHIES FOR THE VITAMIX

These recipes contain ingredients that are not typically considered GP-friendly,

such as berries and nuts. The Vitamix will pulverize these ingredients and create a

truly smooth smoothie, which is likely to be well-tolerated by many GPers. Regular

blenders will not. As always, use your own judgment as to whether or not these

recipes are appropriate for you.

STRAWBERRY ALMOND

You can also use 6-8 ounces of store-bought or pre-made almond milk in place of

the water and almonds.

8 ounces water

¼ cup raw almonds

1 cup strawberries, frozen

Blend water and almonds on high until smooth and creamy. Strain liquid through a

nut bag or fine mesh strainer. Return nut milk to blender and add strawberries.

Blend until smooth.

PEANUT BUTTER & JELLY

Strawberries and blueberries were chosen for this antioxidant-rich recipe because

they are lower in fiber than other berries, like blackberries and raspberries.

6-8 ounces unsweetened almond milk

½ cup strawberries, frozen

¼ cup blueberries, frozen

1 tablespoon natural peanut butter

Put everything into the blender and blend until smooth.

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BLUEBERRY BANANA

8 ounces water

1 banana, frozen

½ cup blueberries, frozen

Put everything into the blender and blend until smooth.

BANANA MACADAMIA NUT

Macadamia nuts are an excellent source of monounsaturated fat, which is often

lacking in the GP-friendly diet. When you strain the pulp from the nut milk, some of

the healthy fat will be removed, but some will be retained in the milk.

- 1/4 cup macadamia nuts

- 1 cup water

- 1 banana, peeled and frozen

- pinch cinnamon

- pinch ground cardamom

- ¼ teaspoon vanilla extract, optional

Blend water and macadamia nuts on high until smooth and creamy. Strain through

nut bag or fine mesh strainer. Return liquid to blender and add banana, cinnamon,

and cardamom. Blend until smooth.

GREEN SMOOTHIES

Green smoothies are something that many GPers unnecessarily shy away from.

Packed with phytonutrients, small amounts of raw spinach are often well tolerated

in smoothies.

If you do not have a Vitamix or other high-powered blender, try blending the

spinach and liquid first before adding the other ingredients and blending again.

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BASIC GREEN SMOOTHIE

Use any type of liquid in this smoothie. If you tolerate orange juice, the vitamin C in

the juice will help your body to absorb the iron in the spinach.

8 ounces unsweetened almond milk

handful of spinach

1 banana or 1 cup other frozen fruit

Put everything into the blender and blend until smooth.

COCOA GREEN SMOOTHIE

If your banana is not very ripe (brown spots on the skin), you may need to add a bit

of maple syrup or other sweetener to balance the unsweetened cocoa powder.

8 ounces unsweetened almond milk

handful of spinach

1 very ripe banana, frozen

1 tablespoons cocoa powder, to taste

Put everything into the blender and blend until smooth. Start with 1 tablespoon

cocoa powder and add more to taste.

SWEET GREEN SMOOTHIE

½ cup water

1 cup honeydew

handful of spinach

½ lime, juiced

Put everything into the blender and blend until smooth.

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LWWGP GREEN SMOOTHIE

This recipe requires both juicing and blending, but it’s absolutely chocked full of

nutrients and enzymes…and it tastes delicious!

3/4 cup seedless organic red grapes

5-6 strawberries

2 carrots

1 small ripe banana

handful of spinach (about 1 cup, loosely packed)

2-4 ounces water

a few ice cubes, optional

Feed grapes, stawberries, and carrots through a juicer. Strain juice. In a blender,

combine juice, banana, spinach, and 2 ounces of water. Blend until well combined,

adding more water as necessary. Add ice if desired and blend again. Enjoy!

GREEN PUMPKIN SMOOTHIE

Tastes like pumpkin pie! Aside from the color, you’d never guess it contained

spinach.

6 ounces unsweetened almond milk

½ banana, frozen

½ cup pumpkin puree

handful of spinach

pinch of cinnamon

pinch of ginger

pinch of ground cardamom

1 tablespoon maple syrup, optional.

Put everything except maple syrup into the blender and blend until smooth. Stir in

maple syrup to taste, if desired.

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HIGHER FODMAP SMOOTHIES

These smoothies contain ingredients that are high in FODMAPs and may not

suitable for those following a low-FODMAP diet.

AVOCADO & BANANA

Avocado, though in high in fat, is GP-friendly in small amounts and makes for rich

and creamy smoothies. This one contains about 10 grams of healthy fat, which can

be reduced by simply halving the amount of avocado.

8 ounces unsweetened almond milk

½ small avocado

1 banana, frozen

Put everything into the blender and blend until smooth.

PROBIOTIC POWERHOUSE

Kefir is similar to yogurt, but it’s thinner and contains more probiotics. Some find

kefir easier to digest than yogurt. Pineapple contains a digestive enzyme called

bromelain, making this smoothie great for digestive support.

8 ounces plain low-fat kefir

1 cup pineapple (or mango, peaches, papaya)

Put everything into the blender and blend until smooth.

MILK & HONEY

One of the most popular smoothie recipes from Living (Well!) with Gastroparesis.

¾ cup non-fat plain yogurt

1 ripe banana, frozen

1 tablespoon honey

½ teaspoon vanilla extra

Put everything into the blender and blend until smooth.

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ABOUT THE AUTHOR Crystal Zaborowski Saltrelli is a Certified

Health Counselor and the author of

Eating for Gastroparesis and Living

(Well!) with Gastroparesis . Via health

counseling programs, classes, books,

videos, and her website, Crystal helps

people worldwide learn to live (well!)

with gastroparesis.

Crystal's interest in holistic health and

nutrition began soon after she was

diagnosed with idiopathic gastroparesis

in 2004 at the age of 23. She went on to

study Health Counseling and Holistic

Nutrition at the Institute for Integrative Nutrition and became certified by the

American Association of Drugless Practitioners in 2010. She also has a Bachelor's

Degree from Dartmouth College and has completed continuing education

coursework via the Harvard School of Medicine.

In addition to being an author and educator, Crystal is actively involved in the

greater gastroparesis community, currently serving as Nutritional Specialist for the

Gastroparesis & Dysmotilities Foundation and patient-advocate for the Digestive

Health Alliance.

Crystal lives in upstate New York with her husband, Raymond. They are looking

forward to welcoming their first baby in September 2012.

When she’s not working, Crystal enjoys hanging out with family and friends,

walking, practicing yoga, reading, and, of course, making juices and smoothies!

(Watch a video of Crystal making her favorite green juice here:

http://youtu.be/g31u2EJehSQ)

For more information, please visit www.LivingWithGastroparesis.com or

www.LivingWellWithCrystal.com.

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ADDITIONAL RESOURCES

EATING FOR GASTROPARESIS:

GUIDELINES, TIPS & RECIPES

Available in: eBook, Kindle, and paperback

LIVING (WELL!) WITH GASTROPARESIS:

ANSWERS, ADVICES, TIPS & RECIPES FOR A HEALTHIER, HAPPIER LIFE

Available in: paperback and Kindle