Melissa McAllister

My Favorite Smoothie Recipes for Gut Health!

Do you struggle with constant bloating, constipation, indigestion, and other unpleasant problems caused by an unhappy gut? The recent spotlight on gut health has only echoed what our ancestors already knew: what happens in our gut affects the rest of our body. If our gut is inflamed, the rest of our body will also have inflammation. Even worse, studies have also proven that unhealthy guts contribute to all sorts of chronic autoimmune conditions and even mental health problems. If you want to build up your overall health, your first defense is to restore the health in your gut.

But there is good news! No more spending money on expensive products that don’t even work. You can heal and restore your gut through the foods that you eat. My favorite way to get in gut-healthy foods is by mixing them in a smoothie. Keep reading to try my favorite smoothie recipes for gut health.

What Foods Are Good For Gut Health?

When looking for smoothies (or any recipes) to help your gut health, there are certain foods you should look for. First of all, foods that are high in fiber keep you from feeling bloated and prevent you from being constipated. Whole grains, fruits, and vegetables are great foods to include to get these benefits.

Oats, bananas, and apples are also good foods to include in your diet because they give you prebiotics. Fermented foods like yogurt and kefir are also good for introducing good bacteria into your gut. Adding in some foods that contain digestive enzymes, such as pineapple, mango, and avocado, will help your body digest different foods and absorb more nutrients from them.

Strawberry Banana Nut Smoothie

This smoothie is the perfect treat to satisfy your sweet tooth. The strawberries and bananas make it sweet without adding any extra sugar. Even better, strawberries are high in polyphenols (lots of antioxidants) and the Greek yogurt it calls for adds some gut-healing probiotics. I do recommend using frozen bananas and strawberries because they help make your smoothie thicker and creamier than if you just added ice (which can dilute the flavor). This recipe makes one serving.

Ingredients:

  • ½ medium frozen banana
  • 1 cup frozen strawberries
  • ¾ cup Greek yogurt (plain)
  • ¼ cup whole natural almonds
  • ½ cup unsweetened almond milk
  • ½ tsp ground cinnamon

Directions:

  1. Add all ingredients to a high powered blender
  2. Blend on high until smooth and lump-free
  3. Pour a glass and enjoy!

Golden Smoothie

This smoothie gets its name from the gorgeous golden hue of turmeric and its sweetness from the tangerines, honey, and coconut water. Ground oats add an extra boost of gut-healthy fiber and also makes the smoothie thicker.

Ingredients:

  • ¼ cup rolled oats
  • 1 cup 100% coconut water
  • 2 Tbsp coconut milk
  • 2 medium tangerines
  • ½ tsp ground turmeric
  • ¼ tsp pure vanilla extract
  • 1 tsp honey

Directions:

  1. Process oatmeal in blender until it is finely ground
  2. Add remaining ingredients and blend until desired consistency
  3. For a thicker smoothie, let stand 5 minutes before serving

Creamy Lemon Ginger Smoothie

This smoothie recipe checks off all of the things you want in a gut-friendly smoothie. Ginger aids in digestion and relieves inflammation (double win!). Studies have even found that incorporating ginger into your diet can help manage pain caused by chronic inflammatory diseases like arthritis.

The assorted blend of ingredients in this smoothie gives you a plethora of fundamental goodies that your body needs. You’re not only getting essential vitamins and minerals, but also dietary fiber, antioxidants, and other important phytonutrients. These all work together beautifully to keep your immune system in tip-top shape. Talk about a hard-working smoothie!

Ingredients

  • 2/3 cup frozen pineapple
  • 2/3 cup frozen mango
  • ½ lemon, juiced
  • 2 tsp lemon zest
  • ¾ cup unsweetened almond milk
  • 2 tsp freshly grated ginger
  • 2 tsp raw honey

Directions:

*Save time by doing steps one and two ahead of time

  1. Extract the lemon juice and grate the set the rind aside for zesting.
  2. Grate the fresh ginger
  3. Add lemon juice, lemon zest, grated ginger, frozen pineapple, frozen mango, unsweetened almond milk, and raw honey to a blender and blend until consistency is smooth and creamy.
  4. Serve immediately and enjoy!

Green Gut Healing Smoothie

The ingredients in this smoothie are top-notch for gut health. Apples, bananas, berries, and pineapple give you plenty of dietary fiber, probiotics, and anti-inflammatory benefits (and that’s not even all of their amazing benefits). Coconut water and flaxseed help digestion and bloating while kale gives you extra fiber and water to aid in digestion.

Talk about a gut-healing powerhouse smoothie!

Ingredients:

  • 1 banana
  • 1 cup frozen pineapple chunks
  • 1 apple
  • 1 cup blueberries
  • 1 Tbsp flaxseeds
  • 1 handful of kale
  • 1 small lemon, juiced
  • 1 cup coconut water
  • Ice (optional)
  • Mint (optional)

Directions:

  1. Place all ingredients in a blender and blend until smooth.
  2. Add ice to blender for a thicker smoothie (if desired)
  3. Serve with a spring of mint (optional)
  4. Enjoy!

I love incorporating smoothies into my diet because it is such an easy way to get more of the gut-healthy nutrients that my body needs. Starting my day with a gut-friendly smoothie is a great way to start my day off on the right foot.

If you'd like even more help from me when it comes to maintaining and stepping up your health and energy levels, CLICK HERE to learn more about Intermittent Fasting and The MADE Diet.

For more information about what I do, or if you are interested in coaching, or joining my team, CLICK HERE.