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If you’re looking for an easy way to improve your gut health, look no further than this easy smoothie recipe. This smoothie includes gut-healing ingredients that will help get your digestion back on track. So if you’re looking for a quick and easy way to boost your health, give this easy smoothie recipe a try!
Why We Love This Gut Healing Smoothie Recipe
One of our sons has had quite a few food allergies in his life (thankfully we are down to only dairy now), and the natural doctors we’ve worked with have pinpointed a leaky gut as a possible contributor to his allergies and eczema.
Thankfully we have worked hard on his gut health and we have overcome all but the dairy allergy – even his eczema is gone now, and it used to be really bad, even on his face (poor guy!).
While I was teaching nutrition science I set out to learn everything that I could about gut health to help my young son overcome these issues.
One of the things that helped was gut healing smoothies. This is my favorite smoothie for gut health that we tried. It’s delicious, healthy, and has ingredients that can help you heal.
Why is Gut Health Important?
Gut health is important for many reasons. Your gut is home to billions of bacteria (most of which are good) that help you digest your food, produce vitamins, and keep your immune system functioning properly.
When your gut is not healthy, it can lead to a number of problems including:
- Digestive issues like constipation, diarrhea, and bloating
- Immune system problems
- Skin issues like eczema and psoriasis
- Autoimmune diseases
- Hormonal imbalances
Ingredients in Our Gut Healing Smoothie Recipe
This gut health smoothie recipe includes ingredients that are known to be gut-healing. Here’s a look at what’s in our smoothie:
Pineapple is a great source of fiber and bromelain, an enzyme that helps with digestion. For best results use fresh pineapple, but you can also use frozen if that’s what you have on hand. Avoid canned for gut healing. Read more about the health benefits of pineapple here.
Bananas are a good source of dietary potassium, vitamin C, and fiber. They contain prebiotic fiber, which “feeds” the good bacteria in your gut. Read more about the gut healing benefits of having a banana a day.
Chia seeds are a good source of fiber and omega-3 fatty acids. They also contain mucilage, a gel-like substance that can help soothe an inflamed digestive tract and promote regularity. Find out more about chia seeds and gut health here.
Coconut milk is a good alternative for those who are dairy-free. Coconut milk helps to hydrate your digestive system, and a healthy digestive tract is important for preventing or treating constipation. Coconut milk’s electrolytes and healthy fats nourish the lining of the gut, improving overall gut health and preventing conditions like IBS. Read more about coconut milk here.
Greek yogurt contains probiotics, which are live bacteria that are good for gut health. Probiotics help to restore the balance of good and bad bacteria in your gut, and they can also help to reduce inflammation. Just be sure to choose a Greek yogurt that is plain and unsweetened. You can sweeten it with a little honey or maple syrup if you like.
In place of Greek yogurt you can also use kefit, which has even more probiotic bacteria, or you can use a plant-based yogurt as along as it has live and active cultures (check the label). Read more about the benefits of Greek yogurt here.
Ginger is a well-known remedy for nausea and an upset stomach. It can also help to reduce inflammation in the gut, which can lead to digestive issues like irritable bowel syndrome (IBS). It also speeds up the movement of food through the digestive tract. Read more about the benefits of ginger for gut health here.
Turmeric is a spice that contains curcumin, which has powerful anti-inflammatory and antioxidant properties. Curcumin can help to reduce inflammation in the gut and also reduce gut permeability, which can lead to better gut health. Read more about the benefits of turmeric for gut health here.
Collagen powder is derived from the bones and connective tissue of animals. It’s a source of protein and amino acids, which are important for gut health. Collagen can help to heal the lining of the gut, and it can also help to reduce inflammation. Find out more about collagen powder and gut health here.
How to Make Our Gut Healing Smoothie Recipe
This gut health smoothie is easy to make, and it only takes a few minutes. Just add all of the ingredients to a blender and blend until smooth.
If you find the smoothie too thick, you can add a little more coconut milk or water until it reaches the desired consistency.
If your smoothie is too thin, you can add a little more Greek yogurt, chia seed or banana. You can also try adding a few ice cubes and blending again.
You’ll Love These Other Healthy Smoothie Recipes
How to Customize This Easy Smoothie Recipe
This easy smoothie recipe is very versatile, and you can customize it to your own taste.
- If you don’t like pineapple, you can substitute another fruit that is high in fiber such as mango, papaya or berries.
- If you don’t have Greek yogurt on hand, you can use kefir or a plant-based yogurt.
- If you don’t have turmeric, you can leave it out or substitute another spice such as ginger or cinnamon.
- If you don’t have collagen powder, you can leave it out or substitute another protein powder.
- You can also add other gut-healing ingredients such as flaxseed meal, aloe vera juice or probiotic supplements.
- You can also add a scoop of protein powder to this smoothie if you like. Just choose one that is unflavored and unsweetened.
Tips for Getting the Most Out of Your Gut Healing Smoothie
Here are a few tips for getting the most out of your gut healing smoothie:
1. Start with fresh or frozen fruits and vegetables. If you use canned fruits or vegetables, be sure to drain and rinse them well to remove any added sugar or salt. (Or better yet, buy varieties that don’t contain added sugar or salt!)
2. Use unsweetened coconut milk, almond milk or other dairy-free milk to avoid added sugar.
3. Choose a plain, unsweetened Greek yogurt or kefir. You can sweeten it with a little honey or maple syrup if you like.
4. If you don’t have all of the ingredients on hand, feel free to substitute others that you do have. Just be sure to include a source of fiber, protein and healthy fats.
5. If you find the smoothie too thick, you can add a little more coconut milk or water until it reaches the desired consistency.
6. If your smoothie is too thin, you can add a little more Greek yogurt, chia seed or banana. You can also try adding a few ice cubes and blending again.
7. Drink your smoothie right away for the best results. If you need to save it for later, store it in a covered container in the fridge for up to 24 hours.
8. If you are storing it, be sure to add a little extra liquid (coconut milk or water) as the chia seeds will absorb some of the liquid and thicken the smoothie.
9. You can also freeze this smoothie in individual portions for a quick and easy healthy snack. Just thaw it overnight in the fridge or for a few hours on the counter before drinking.
Easy Smoothie for Gut Health
- Measuring Equipment
- 1 cup pineapple (fresh or frozen)
- 1 medium banana (fresh or frozen)
- 1 Tbsp chia seeds
- 1 cup coconut milk
- 1/2 cup Greek yogurt
- 1 tsp grated ginger
- 1/4 tsp turmeric
- 1 scoop collagen powder
- Add all ingredients to blender.
- Blend on high speed until smooth.
Final Thoughts on our Smoothie for Gut Health
This gut health smoothie is packed with gut-healing ingredients that will help you get back on track. The probiotics in the yogurt will help to restore the balance of good and bad bacteria in your gut, while the collagen powder will help to heal the lining of your gut. The chia seeds are high in fiber which will help to promote regularity. The turmeric and ginger have anti-inflammatory properties that can help to reduce inflammation in your gut. And the healthy fats from the coconut milk will help to keep you feeling full and satisfied. So drink up and enjoy!