- SA Gastro
- 12 March 2022
Gut healthy smoothies
As the saying goes, you are what you eat. This is especially true if you have a gastro condition hindering what your body can absorb or process.
What foods are considered ‘gut-healthy’?
A diet high in fresh, whole foods, such as fruits and vegetables, are great for your gut microbiome. Eating a varied diet creates a diverse microbiome, which is generally more beneficial for your health. The fibre in these foods can also help stimulate the growth of beneficial gut bacteria, such as bifidobacteria.
In the absence of any medical conditions, as diagnosed by your gastroenterologist or other treating doctor, the following foods can be particularly good for your gut health:
- Yoghurt
- Almonds
- Garlic
- Peas
- Brussel sprouts
- Kale
- Cabbage
- Beans
- Blueberries
- Bananas
- Olive oil
- Honey
- Dark chocolate
- Sourdough
- Kimchi
- Kombucha
- Kefir
- Miso
Gut healthy smoothies
Smoothies are great as a quick breakfast or snack on-the-go. You can prepare the ingredients the night before (or in bulk and freeze in individual bags, ready to use at any time!), adding liquid when you’re ready to blend.
Here’s some great recipes with some ingredients that can be helpful to your gut.
Tangy flax berry smoothie
Flaxseed has been proven to relieve constipation and improve digestive health. It may also help improve high cholesterol.
Ingredients
- 1 ½ cups dairy or calcium enriched non-dairy milk
- ½ cup frozen berries (blueberries, strawberries, or a mix)
- 1-2 tablespoons flaxseed meal
- 1 teaspoon ginger root
- 1 cup baby spinach or kale
Mean green smoothie
Ingredients
- 1 cup dairy or calcium enriched non-dairy milk
- ½ cup dairy free yoghurt or kefit
- 1 cup baby spinach and kale (or your chosen favourite leafy green)
- 1 teaspoon cinnamon
- 1 teaspoon vanilla extract
- 2 tablespoons aloe vera juice
Happy digestion smoothie
Ingredients
- 1 cup frozen pineapple chunks
- ½ frozen banana
- ½ cup water
- ½ cup coconut water
- ¼ cup parsley leaves
- 2 tablespoons avocado
- 1 teaspoon fresh grated ginger
- ½ teaspoon probiotic powder, optional
Cinnamon Berry Smoothie
Ingredients
- 1 ½ cups dairy or calcium enriched non-dairy milk
- ½ avocado
- 1 cup kale
- 1 cup frozen berries
- ½ teaspoon cinnamon
- 5 drops vanilla extract, optional
Ginger ninja smoothie
Ingredients
- 1 banana
- ¾ cup kefir
- ¼ cup dairy or calcium enriched non-dairy milk
- 1 tablespoon chia seeds
- 1 cup kale
- ½ cup ice
- 1 teaspoon fresh ginger
- 2-3 mint leaves
- Vanilla extract to taste
Soothing smoothie bowl
Ingredients
- 1 cup frozen blueberries
- 1 small banana
- 2 handfuls baby spinach
- ½ cup oats
- 1 cup kefir
After blending, pour into two bowls and garnish with chia seeds, shredded coconut and chopped almonds.
Contributed by Jenny Carney