I was listening to Dr Chutkan’s podcast, where she said we should get at least 25 grams fiber a day. She recommended drinking a gut health smoothie for breakfast that easily brings 7 g fiber. Her smoothie recipe has more greens like Parsley or collard greens than my version. But I prefer fresh mint and no collard greens as I find they make the smoothie too earthy, too green for my taste.
Ingredients and Substitutions
Coconut Water – Coconut water is an excellent hydrating base for this smoothie. It contains electrolytes, particularly potassium, which helps maintain hydration levels and supports proper muscle function, including the muscles in the digestive tract (source). Be sure to use unsweetened coconut water to avoid added sugars that can disrupt gut health. Celery – Celery adds fiber and water to the smoothie, supporting digestion and hydration (source). The leaves also contribute additional nutrients like vitamins A, C, and K. Celery is a well-known digestive aid, and its high water content helps promote regular bowel movements. Frozen Pineapple – Pineapple is rich in bromelain, an enzyme that helps break down proteins in the digestive system, making food easier to digest (source). It also adds a natural sweetness and tropical flavor to the smoothie. Using frozen pineapple helps chill the smoothie without diluting the flavor, like ice might. Spinach – Spinach is a fiber-rich leafy green loaded with essential nutrients, particularly magnesium, which helps keep the digestive system moving smoothly. It’s also rich in antioxidants and contributes to gut-friendly fiber content, helping improve overall gut health (source). Fresh Mint – Mint has been used for centuries to soothe the digestive tract (source). It helps reduce bloating and supports smooth digestion by relaxing the muscles of the digestive system. Mint also adds a refreshing and cooling flavor that balances the other ingredients. Fresh Ginger – Ginger is well-known for its ability to ease nausea, reduce bloating, and promote digestion. It stimulates digestive enzymes, helping to break down food and absorb nutrients more effectively. Its slightly spicy flavor adds a nice zing to the smoothie (source). Fresh Lemon Juice – Lemon juice provides a dose of vitamin C and helps stimulate the production of digestive enzymes, aiding in digestion (source). It also supports detoxification and can help cleanse the liver. The tangy citrus flavor complements the other ingredients beautifully. Ice Cubes – Ice cubes help chill the smoothie for a refreshing drink without adding extra calories. They also add a bit of volume and ensure the smoothie has a cold, thick texture.
How to Make Gut Health Smoothie
This is a classic easy smoothie recipe with just two steps.
Carine’s Expert Tips
While it’s a simple smoothie, I have a few more tips for you to make sure it’s perfect every time!
Nutritional and Digestive Benefits
The ingredients in this smoothie may provide the following benefits:
Hydration: The combination of coconut water, celery, and pineapple helps keep you hydrated, which is essential for smooth digestion. Fiber: This smoothie contains around 7 grams of fiber, promoting a healthy gut by keeping things moving smoothly and supporting regularity. Digestive Enzymes: Pineapple (bromelain) and ginger both provide natural digestive enzymes that help break down food, making digestion easier and more efficient. Anti-inflammatory: Mint and ginger are known for their anti-inflammatory properties, which can soothe the digestive tract and reduce symptoms of indigestion.
Storage Tips
Immediate Consumption: This smoothie is best consumed immediately after blending for the freshest taste and texture. However, if you need to store it, place it in an airtight container in the fridge for up to 24 hours. Stir or shake well before drinking, as separation will occur. Freezing: If you want to make it ahead, you can freeze the ingredients (except the coconut water and lemon juice) in a freezer bag. When ready to blend, just add the frozen ingredients to your blender along with fresh coconut water and lemon juice.
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