She has also had 16 wellness books published by major publishers including the bestselling Easy GI Diet, The Macro Method, Quit Alcohol (For a Month) and Eat 5. Her books have sold over one million copies.
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Looking to support your digestive health? Try one of our gut-friendly smoothies to give things a boost.
Smoothies are an easy way to add an extra intake of gut-friendly ingredients to your day.
Fermented milk products like natural yogurt, kefir or filmjok make a perfect smoothie base and add probiotic bacteria, and then you can also add prebiotic foods like bananas to the mix to give the bugs something to feed on.
Add a few ingredients that soothe the gut or get things moving more regularly, and you’ve got a mix for a healthier microbiome and a happier digestive system that makes you feel good.
Smoothies are also higher in fibre than juice – and fibre is what makes the gut work to full effect. Adding higher-fibre fruits like berries or leafy-green vegetables to your smoothie will help keep things moving.
And then there’s polyphenols. These have been named as one of this year’s big health buzzwords. They’re found in all plant foods (one reason you should be aiming for at least 30 different plant-based foods a week), but particularly in bright-coloured ones, and they’re known to help improve the diversity of the gut bugs you possess.
You can make your own blend using any of these ingredients to create a healthy gut smoothie – but, we’ve got 10 ideas here that you also might want to try.
If you like the ideas in this, click to save them to Pinterest for later.
Method
Making smoothies couldn’t be easier – simply add them to a blender or smoothie maker and blend until combined well.
Remember that base ingredients like yogurt, kefir and filmjolk can lead to a thicker smoothie than using milk, so you can add ice cubes, a dash of milk or a little more of more fluid-filled fruits like berries or citrus to thin things down if you don’t like a thicker drink.
1. Berry Blast
Each ingredient in this smoothie offers excellent benefits for your microbiome. Kefir and filmjolk are rich in probiotics, helping to balance gut flora and improve digestion.
Berries are loaded with fibre, polyphenols and prebiotics, which promote the growth of healthy bacteria – and, they’ve also been shown to reduce inflammation in the gut.
Ingredients
- 1 cup kefir or filmjolk
- 1/2 cup mixed berries (strawberries, blueberries, raspberries)
- 1 tablespoon honey (optional)
- 1/2 banana
- 2-3 ice cubes or a dash of milk
2. BAB Power
This smoothie brings together bananas and almond butter, both of which are fantastic for gut health.
Bananas are rich in prebiotics, which help nourish the beneficial bacteria in your microbiome.
Almonds have been shown to help promote the growth of butyrate, a substance that heals the gut – to get optimum results, you need to eat 50g (2oz) of almonds a day, and almond butter can help you reach that goal.
Almond butter is also less likely to contain sugar than many peanut butters – and sugar is not a friend to the gut bacteria.
Ingredients
- 1 ripe banana
- 2 tablespoons almond butter
- 1 cup unsweetened almond milk or semi-skimmed milk
- 1 tablespoon honey (optional)
- 1/2 teaspoon cinnamon
3. The Avo-Lanche
The combination of avocado and spinach supplies an avo-lanche of goodness to your gut (yes, I know, it’s a bad pun, but health posts can get way too serious, so go with it!)
As we mentioned in our article on why avocado can cause bloating in some people, avocado has actually been shown to increase levels of gut bacteria in the system (which is a good thing). However, just be aware, if you’re prone to bloating, that the main type of bugs it increases numbers of are those that ferment fibre – which can increase the amount of gas you produce.
Spinach adds a little extra fibre and is also a low FODMAP vegetable, which means it’s less likely to irritate the gut than some others.
RELATED READ: 29 Low Fodmap Vegetables to Enjoy
Ingredients
- 1 ripe avocado
- 1 cup fresh spinach leaves
- 1 banana
- 1 cup milk or alt milk like almond or oat milk
- 1 tablespoon chia seeds (optional)
4. Kalelicious
Why are the ingredients in this smoothie great for your microbiome? The thick stems and veins in kale are packed with fibre that feeds your good gut bacteria – it’s one of the top prebiotic foods. Bananas also score well here, and they’re also in the mix.
But you also get a power kick from apples. Apples contain pectin, a type of fibre that’s been shown to promote gut health.
One thing to be slightly cautious of is that raw kale contains goitrin, an ingredient that can affect the thyroid in sensitive people. If you have thyroid concerns, consult your doctor before integrating raw kale into your diet. You can also replace it with spinach in this recipe
Ingredients
- 1 cup fresh kale, chopped
- 1 medium apple, cored and sliced
- Cup of coconut water
- Juice of one lime
- Ice cubes
5. Chia Berry Blend
Starting with a base of natural yogurt means you’re already feeding your gut the probiotic bacteria it needs to stay healthy. Adding berries gives that fibre and microbiome-balancing boost we talked about above.
And then you add a dash of chia seeds. Chia seeds are such a fibre powerhouse that consuming them in the form of a chia flush can actually be used to help relieve constipation. And anything that gets the gut moving effectively positively affects its health.
Blending and soaking chia as you do in a smoothie also reduces the risk of the stiff husks surrounding the seeds causing gas and bloating.
RELATED READ: See more about chia seeds and bloat here if you think they might trigger some of your problems.
Ingredients
- 1 cup Greek yogurt
- 1/2 cup blueberries, fresh or frozen
- 1 banana
- 1 cup of skimmed milk or alt milk
- 1 tablespoon chia seeds
- 1 tablespoon honey (optional)
6. Tropical Blend
This smoothie uses pineapple and ginger to give you a fresh tropical taste. Pineapple helps your digestion differently from many of the other ingredients in our gut-boosting smoothies. Yes, it has fibre, but it’s also packed with bromelain, an enzyme that aids digestion.
Ginger soothes the muscles of the gut and is good at helping bloat and nausea.
If you like ginger you might also want to check out our guide to infused waters as it contains the ‘recipe’ for ginger water.
Ingredients
- 1 cup fresh pineapple chunks
- 1-inch piece of fresh ginger, peeled and sliced
- 1 banana
- 1 cup coconut water, milk or almond milk
7. Bright and Brilliant
The ingredients in this smoothie not only taste great, but they offer various benefits to your gut.
Mangoes have been shown to be a fantastic natural way to help relieve constipation, while turmeric contains curcumin, known for its anti-inflammatory properties that may aid digestion. Together, they create a gut-friendly blend that supports overall health.
Adding a pinch of black pepper to this smoothie might seem strange, but curcumin is better absorbed when you combine it with piperine in black pepper. You can also add black pepper to any meal you consume just before or after the smoothie.
Ingredients
- 1 ripe mango, peeled and diced
- 1 cup coconut milk (or any milk of choice)
- 1 teaspoon turmeric powder
- 1 pinch of black pepper
- 1/2 teaspoon ginger powder (optional)
- 1/2 cup ice cubes
8. Consider the Coconuts
Blending beetroot and coconut will surprise your taste buds and boost your gut.
Beetroot’s vibrant colour means it’s full of polyphenols that make your gut bugs very happy.
Coconut water is hydrating and full of electrolytes, and hydration helps keep the bowel regular.
Adding a little actual coconut to the mix adds an extra pop of flavor, and texture, to the smoothie but can also give a digestive health boost as it contains MCT oil, which contains fats shown to help improve the balance of the gut microbiome and boost the integrity of the gut.
Ingredients
- 1 medium beetroot, peeled and diced
- 1 cup coconut water
- 1 tablespoon shredded coconut or coconut flakes
- Juice of half a lemon
9. It’s Nuts
The ingredients in this shake are fantastic for your gut. Chia seeds are packed with fiber; bananas contain inulin, a type of fiber that supports healthy digestion and, we’ve already talked about how almonds might give a boost – it’s a win, win combo.
Ingredients
- 2 ripe bananas
- 2 tablespoons chia seeds
- 1 cup skimmed milk or alt milk
- 1 tablespoon flaked almonds – or almond butter
- 1 tablespoon honey or maple syrup (optional)
- 1/2 teaspoon cinnamon (optional)
10. The Refresher
The combination of cucumber and mint tastes great and is beneficial for your gut. Cucumbers are high in water content and contain fibre, which helps support a healthy microbiome.
Mint adds a soothing quality that can aid digestion.
Adding all this to a natural yogurt base creates the perfect gut-soothing smoothie.
Ingredients
- 1 large cucumber, peeled and chopped
- 1 cup fresh mint leaves
- 1 cup plain yogurt (or a dairy-free alternative)
- 1 cup water or coconut water
So, there you have it 10 Gut-Friendly Smoothies you can add to your day. Which one will you try first? Don’t forget to save this to Pinterest now you’ve found it.