What is Gastric Sieving and Why Should I Care?

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Have you ever wondered if there was a difference between drinking or eating your food?

If you have, then we have got the answer for you: YES! And that is all thanks to this bodily function called “gastric sieving.”  According to medical studies, you actually feel fuller, longer if you eat the same plate of food in blended form in a soup or smoothie.  The reason for this is that if you ingest a dense meal with a glass of water, the dense solids sink into the stomach.  Then, the water will seep out.  When you stop ingesting your meal, your stomach will shrink more rapidly and you will feel hungry again faster. This is known as “gastric sieving.” On the other hand, if you mixed all the ingredients making separation of liquid and solid impossible, your stomach will stay expanded and you will feel fuller, longer.  This explains why in a nationwide health and nutrition survey study of over 4000 subjects who consumed soup regularly snacked less and had a waist circumference that was 3.3 cm smaller than the subjects who did not consume soup regularly.* This equates to a greater than one inch difference, or more than a belt notch!

For more information on the subject, you can check out this article: “The Trick Smoothies Play on the Stomach,”  by James Hamblin.

To help you get started with the incredible array of soups of all temperatures and flavor profiles, here’s a simple and refreshing Cucumber-Grape-Honey Dew Chilled Sou-thie recipe from Angela Blatteis and Vivienne Vella book, “The Soup Cleanse” — now available on Amazon, Target, and paperback!

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Cucumber-Grape-Honey Dew Chilled Sou-thie

Yield:  6 cups           Prep Time:  10 Minutes                 Cook time:  0 Minutes

This raw soup gets is refreshing appeal from cucumbers, known to regulate body temperature, flush out toxins, revive the eyes, and majorly hydrate. Combined with coconut milk, green grapes, lemon, lime, and dill pollen, this soup beautifies the skin, helps regulate blood pressure, supports weight loss, and promotes a healthy heart. When cleansing, we recommend working this in as an afternoon snack or for post-workout recovery.

  • 2 pounds of English cucumbers
  • 1 medium honeydew melon (about 2 to 2 ½ cups), skinned and sliced
  • 1/2 pound green grapes
  • 2 ounces (about 4 tablespoons) coconut milk
  • 1 ¼ teaspoons fresh lemon juice
  • 2 ½ teaspoons fresh lime juice
  • Optional: 1 pinch sea salt, to taste

Combine all ingredients in a blender except for the sea salt. Puree on high until smooth, about 1 to 2 minutes.

Season to taste with sea salt. Combine on low in bender.

Refrigerate and enjoy. Pour soup into an airtight glass container and store in the refrigerator for up to 36 hours.

* Source: “Soup Consumption Is Associated with a Reduced Risk of Overweight and Obesity but Not Metabolic Syndrome in US Adults”; by Zhu Y, Hollis JH, PLOS ONE, 2013


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