14 Best Smoothie Recipes for Gut Health
If you’re looking to make a change in your gut microbiome, you probably already know that the best place to start is with your diet. Plant diversity is the number one indicator of gut health, so maximising the number of fruits and vegetables you consume is key to a healthy gut. Smoothies are perfect for this as you can easily and quickly consume a wide variety of plants in a single meal.
Here are the 14 best smoothie recipes for gut health:
All of these smoothie recipes were carefully crafted with the best fruits and best vegetables for gut health in mind. You’ll also find some other gut-friendly ingredients like probiotics and fermented items. Ready to fuel your gut with some tasty smoothies? Let’s go!
1. Blueberry Flax Smoothie
Blueberries are some of the most nutrient-dense fruits out there. These tiny berries are packed with fibre, antioxidants, and other essential vitamins and minerals. Flax seeds, on the other hand, are fibre powerhouses. A single tablespoon of flax seeds contains almost 3 grams of fibre, making them an excellent prebiotic food.
The banana and spinach in this recipe will add some extra fibre to your smoothie, which will keep your gut microbes happy and fed. Both kefir and greek yoghurt are excellent probiotics, so they will help introduce new strains of bacteria into your gut.
Ingredients
- ½ cup of frozen wild blueberries.
- 1 tablespoon of whole or ground flax seeds.
- 1 cup of non-dairy milk.
- ½ cup of kefir or greek yoghurt.
- ½ banana.
- 1 cup of spinach.
2. Banana Kale Smoothie
This banana kale smoothie is going to supercharge you with vitamins, nutrients, and plenty of food for your gut bacteria. Bananas are some of the best fruits for gut health, as a single banana contains about 3 grams of fibre. They also contain other essential vitamins like potassium, vitamin C, and folate.
Kale, on the other hand, is an excellent vegetable for gut health. Truthfully, all leafy greens are great for the gut, but kale is one of the best ones. Why? Kale contains large amounts of glucosinolates, which are compounds that can be broken down by the gut microbiome to create metabolites that can reduce inflammation and fight cancer.
Ingredients
- 1 ½ cups of non-dairy milk.
- 1 medium banana.
- 2 cups of raw kale, chopped.
- 1 tablespoon flax seeds.
- 1 teaspoon of honey.
3. Peaches and “Cream” Smoothie
Who doesn’t love peaches? These juicy and tasty fruits can make you think of the summer, although you can likely find peaches year-round at your grocery store. If not fresh, you can surely find them frozen. Remember that frozen fruits are just as healthy as fresh ones!
The “cream” part of this recipe will be substituted with one cup of gut-friendly greek yoghurt. This is an excellent food choice if you’re looking to support your gut health as it’s packed with probiotics, is high in protein, and is low in fat.
Ingredients
- 1 cup of fresh or frozen peaches.
- 1 cup of non-dairy milk.
- 1 cup of greek yoghurt.
- 1 tablespoon of flax seeds.
- 1 teaspoon of vanilla extract.
- 1 teaspoon of cinnamon.
4. Gold Pineapple Smoothie
As you can probably tell by the name, this smoothie will turn out a luxuriously golden colour–just like gold. And its nutritional and gut-supporting properties make it earn its name! This smoothie is packed with fibre from the pineapple and ginger as well as probiotics from the greek yoghurt.
The ginger will give it an extra spice kick while also boosting your immune system and helping you prevent digestive issues. Although consuming ginger might give your mouth a fiery feel, this powerful root will calm your stomach and prevent problems such as nausea and vomiting.
Ingredients
- 2 cups of fresh or frozen pineapple.
- Fresh ginger to taste.
- 1 cup of coconut water.
- ½ cup of greek yoghurt.
- 1 teaspoon of turmeric.
- 1 teaspoon of honey.
5. Cinnamon Apple Smoothie
If you’re looking for something warm and comforting, then this smoothie is like a liquid hug. Packed with fibre from the apple and the spinach, this particular recipe also happens to be very high-protein. With greek yoghurt and almond butter, you can drink this right after hitting the gym to maximise your workouts.
Ingredients
- 1 apple, chopped.
- 1 tablespoon of almond butter.
- 1 cup of spinach.
- 1 cup of non-dairy milk.
- ½ a cup of greek yoghurt.
6. Chocolate Banana Smoothie
If you’re looking for something richer in flavour and texture, look no further than this decadent chocolate banana smoothie. While this smoothie doesn’t have quite as much fibre as the rest in this article, it will satiate your sweet tooth without resorting to overly-sweetened or processed desserts. Plus, you can always add in a cup of spinach if you want extra fibre.
Ingredients
- 1 banana, preferably frozen.
- 1 cup of greek yoghurt.
- 1 cup of almond milk.
- 1 tablespoon of unsweetened cocoa powder.
- 1 teaspoon of vanilla extract.
- 1 tablespoon of honey or maple syrup.
7. Coconut Avocado Smoothie
Mixing coconut and avocado together may not be something you’ve heard of before, but trust us on this one. The overpowering coconut taste of the coconut milk and yoghurt will outweigh the avocado flavour while keeping its rich creaminess, giving you a coconutty smoothie with the perfect consistency.
If you want to take things up a notch, you can add a cup of spinach or leafy greens to increase the fibre content of your smoothie. This might slightly impact the flavour, but your gut will thank you!
Ingredients
- 1 cup of coconut milk.
- ½ cup of coconut yoghurt.
- ½ of a medium, ripe avocado.
- 1 tablespoon of honey.
8. Green Smoothie
If you’re one who likes to see the health in your meals, then this smoothie is for you. This is no typical green smoothie, though–this one’s designed specifically to keep your gut happy and healthy. The date in it will also make it slightly sweet and very tasty while also supporting your digestion and providing additional fibre, so don’t skip it!
One good tip for this smoothie is to use frozen vegetables instead of fresh ones. Frozen vegetables are just as healthy and packed with nutrients as fresh, and using them in your smoothies can give you a much better texture. Plus, they will take much, much longer to go bad in the freezer, reducing the likelihood of food waste.
Ingredients
- ½ of a medium, ripe avocado.
- 1 cup of frozen or fresh spinach.
- 1 cup of frozen or fresh kale.
- 1 cup of soy or almond milk.
- ½ of a frozen banana.
- 1 pitted date.
- 1 tablespoon of flax seeds.
9. Raspberry Chia Smoothie
If you like a smoothie with texture and a slight crunch, keep reading. Raspberries are some of the most fibre-dense foods out there, so this smoothie will surely be a treat for your gut microbiota. Raspberries also contain other essential nutrients like potassium, manganese, omega-3 fatty acids, and more.
Chia seeds are also an extremely mighty food considering their size. Just one tablespoon of chia seeds contains 4.9 grams of fibre. Optionally, you can mix your chia seeds with water and leave them in your fridge overnight to create chia pudding, which will give your digestive tract an additional boost. And if that wasn’t enough, the kefir in the smoothie will give it a tangy taste while helping introduce even more healthy bacteria to your gut flora.
Ingredients
- 1 cup of fresh or frozen raspberries.
- ½ cup of unsweetened kefir.
- 1 tablespoon of chia seeds (unsoaked) or two tablespoons of chia seeds (soaked).
- 1 tablespoon of almond butter.
- 1 cup of unsweetened almond milk.
10. Ginger Pear Smoothie
If there was an award for the top fruit for gut health, pears would take the prize, hands down. Pears are incredibly fibre-dense, with 5.5 grams of fibre per medium-sized pear. Just adding one pear to your smoothie will give you over one-fifth of your daily recommended intake value!
Ginger, on the other hand, has some incredible gut health benefits. The mighty root can fight germs, maintain oral health, soothe your stomach, and more. Oh, and one cup of ginger also contains 2 grams of fibre. What’s not to love?
Ingredients
- 1 whole pear, cut into cubes.
- 2-inch piece of ginger.
- 1 cup of spinach.
- 1 cup of soy or almond milk.
- ½ cup of kefir.
- ½ teaspoon of vanilla extract.
- ½ a banana.
11. Papaya Smoothie
This papaya smoothie is perfect for you if you’re looking for something more on the tropical side. Papaya is packed with fibre, clocking in at 4.7 grams per cup. The blackberries give it an extra fibre boost, as they also contain an exceptional amount of fibre: 8 grams per cup!
You can make this smoothie extra probiotic by adding kefir and even kombucha. Although the idea of a carbonated beverage in your drink may throw you off, adding a few sneaky ounces of the probiotic drink won’t change the taste flavour of the end result. Since kombucha is great for your gut, you should try it if you’re on the look for the best smoothie recipe for your gut health!
You can also try adding a tablespoon of apple cider vinegar to your smoothie. Although the effectiveness of apple cider vinegar for gut health is still debated, there is modest evidence suggesting that it could have mild benefits.
Ingredients
- 1 cup of diced papaya.
- ½ cup of frozen blackberries.
- 1 tablespoon of flax seeds.
- 1 cup of non-dairy milk.
- ½ cup of kefir or greek yoghurt.
- (optional) 8oz of kombucha.
12. Date Shake Smoothie
Dates are some of the best fruits for overall digestive health, which is great news for your gut. This delicious and filling smoothie is perfect to replenish your energy after a workout, as it’s also packed with plenty of protein. Don’t sleep on the digestive power of dates when thinking about your gut health!
Ingredients
- 2 Medjool dates, pitted.
- 1 medium frozen banana.
- 1 medium apple, diced.
- 1 tablespoon of almond butter.
- 1 tablespoon of flax seeds.
- 1 tablespoon of hemp seeds.
13. Beet Smoothie
Beets are some of the best veggies for gut health. Not only are they packed with fibre but they are also an excellent source of betalain. This funky compound is what gives beets their distinctive purple-red colour, and is also extremely effective at reducing oxidative stress and inflammation.
Additionally, the prunes in this smoothie will ensure that your bowel movements become easier for at least a few days after your drink. Prunes are extremely effective at combating constipation, so there’s no question that this drink will help you go!
Drink this smoothie if you’re looking to reduce inflammation and keep your digestive system moving!
Ingredients
- 1 cup of beet juice.
- 1 cup of spinach.
- ½ cup of frozen strawberries.
- 2 medium prunes.
- 2-inch slice of ginger.
- ½ of a banana.
- ½ a cup of unsweetened kefir.
14. Tropical Peach Smoothie
Lastly, we have the tropical peach smoothie. This is the perfect smoothie to drink poolside, although you can definitely enjoy it year-round. The mango in the smoothie gives it most of its tropical flavour, and mangoes are perfect for gut health with up to 5 grams of fibre per mango.
Peaches, on the other hand, are some of the best fruits for gut health. Not only do they contain tons of fibre but they also support your immune system with significant amounts of vitamin A, vitamin C, and potassium.
Ingredients
- 1 mango, pitted.
- 1 peach, pitted.
- 1 cup of spinach.
- 1 medium banana.
- 1 cup of coconut milk.
- ½ cup of kefir or coconut yoghurt.
- Juice of 1 lime juice.
- 1 tablespoon of honey.