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The Juicy Truth: What You Need to Know Before Drinking Up

Almost two-thirds of Americans consume juice weekly, according to Innova Market Insights. Most nutrition experts don’t recommend drinking juice often, but since people still do, we want to give them facts and tips to make smarter choices.

Why is fruit juice not recommended? For the most basic of reasons, whole fruits are preferred to juice 100% of the time. 100% fruit juice gives you nutrients, but it lacks the fiber that helps your gut stay healthy. Many people use juice to treat dehydration and diarrhea. This is not recommended! The National Institute of Health recommends drinking water, broth, or sports drinks. Too much juice can lead to diarrhea, gas, bloating, and cavities. A study found that toddlers who drank 12–30 ounces of juice daily became malnourished, but their nutrition improved when juice was taken out of their diet.


Recommended Dietary Allowance (RDAs)

  • Birth to 12 months: None

  • 1 - 3 years: 4oz (120ml)

  • 4-6 years: 4-6oz (120-180ml)

  • 7-18 years: 8oz (240ml)

  • Adults: 8oz (240ml)


These are the recommendations for 100% fruit juice; NOT fruit drinks. When you can, always choose 100% fruit juice as it has no added sugars and includes essential vitamins. Fruit drinks are less than 100% fruit juice and contain large amounts of added sweeteners. Also, check the label to see if the juice is pasteurized. Pasteurization is the process of heating juice to kill harmful bacteria that naturally occur in it. To avoid unwanted illness and fatalities, please buy pasteurized juice. Although drinking 100% fruit juice often isn’t recommended, staying within the daily limit has no known negative effects on healthy children.


If you or your child drinks more than the RDA of 100% fruit juice regularly, here are some tips to help cut the habit:

  • Water the juice down

  • Eat whole fruit instead

  • Avoid buying juice; sometimes you drink it because it's there

  • Try flavored water


Habits die hard, but you are capable of change. Changing something small, like a food or drink habit, can make a huge difference in your future. Thanks for reading. Feel free to share this article with your friends and leave a comment below.


Sources

Juice Market Trends in the US. Innova Market Insights - Your Insights Partner for Growth. https://www.innovamarketinsights.com/trends/juice-market-trends-in-the-us/


National Institute of Diabetes and Digestive and Kidney Diseases. Treatment for Diarrhea | NIDDK. National Institute of Diabetes and Digestive and Kidney Diseases. Published July 23, 2019. https://www.niddk.nih.gov/health-information/digestive-diseases/diarrhea/treatment


Smith MM, Lifshitz F. Excess fruit juice consumption as a contributing factor in nonorganic failure to thrive. Pediatrics. 1994;93(3):438-443. https://pubmed.ncbi.nlm.nih.gov/8115203/


Heyman MB, Abrams SA. Fruit Juice in Infants, Children, and Adolescents: Current Recommendations. Pediatrics. 2017;139(6):e20170967. doi:https://doi.org/10.1542/peds.2017-0967


emott. The Juicy Details: Breaking Down Common Terms & Labels Found on Fruit Products - Cooperative Extension: Food & Health - University of Maine Cooperative Extension. Cooperative Extension: Food & Health. Published February 19, 2024. https://extension.umaine.edu/food-health/2024/02/19/juice/


Pasteurized Juice | Food and Nutrition Service. www.fns.usda.gov. https://www.fns.usda.gov/cn/pasteurized-juice


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