According to gastroenterologists and science-backed evidence, a well-balanced microbiome can help promote longevity and overall well-being. Thankfully, finding harmony in your gut can be achieved by making some simple modifications to what you eat on a regular basis (as well as prioritizing rest, hydration, managing your stress levels, and the like).
To get more specific, diets comprised of gut-healthy foods tend to be packed with digestion-supporting fiber (like leafy greens, avocados, whole grains, and berries) as well a wide variety of plant foods and fermented foods. And one of our favorite ways to consume our quota of gut-friendly foods is by slurping on smoothies first thing in the day: Packing a range of extra fruit, probiotic-rich yogurt, nuts and seeds, and even veggies into our diet doesn't get much easier (or more delicious) than when you toss everything into a blender and sip that sucker through a straw. That’s why we’ve gathered several gut-friendly smoothie recipes loaded with nutrients—especially fiber—to add to your morning routine.
5 gut-friendly smoothie recipes to balance your microbiome
1. Green Smoothie
This vegan and dairy-free green smoothie by Ambitious Kitchen features avocado and spinach (which go completely unnoticed, aside from their gorgeous color), plus a medley of vibrant and refreshing ingredients, including mango, pineapple, and ginger. And for those not keen on the flavor of bananas, you’ll be pleased to know that this recipe instead gets its creaminess from avocados, which are packed with heart-healthy fats and gut-boosting fiber. (One avocado has a whopping 14 grams of fiber, which is about half of your recommended daily intake.) If you’re looking to up the nutritional value of this tasty smoothie, you can add antioxidant-rich matcha or other fiber-filled ingredients like chia or flax seeds.
Get the recipe: The Best Green Smoothie
2. Orange Creamsicle Smoothie
If some of your fondest childhood memories involved the ice cream truck that made its way through the neighborhood every afternoon, this orange creamsicle smoothie recipe by Ambitious Kitchen will instantly bring you tons of joy. This creamy and dreamy smoothie combines gut-friendly ingredients like probiotic-rich Greek yogurt, vitamin C-rich orange juice, and a sneaky veggie (shh, it’s cauliflower). But why add veggies into a smoothie, you may ask? Well, it’s loaded with your gut’s BFF, fiber, and anti-inflammatory properties, which promote healthier digestion.
Get the recipe: Orange Creamsicle Smoothie
3. Creamy Cold Brew Coffee Smoothie
ICYMI, we recently learned that coffee is one of Will Bulsiewicz’s, MD, a gastroenterologist and New York Times bestselling author of the books Fiber Fueled and The Fiber Fueled Cookbook, favorite drinks for healthy digestion and regularity. News flash: coffee contains two digestion superstars—soluble fiber and antioxidants.
This is a great relief considering for most of us, it’s nearly impossible to get going in the morning until we’re at least halfway through our first cup of joe. If that’s the case for you, this creamy cold brew coffee smoothie recipe by Minimalist Baker will help check off two things from your to-do list like a one-two punch—one, have a healthy breakfast and, two, get your much-needed jolt of energy first thing in the day. Done and done.
Get the recipe: Creamy Cold Brew Coffee Smoothie
4. Red Velvet Cake Smoothie
Did someone say cake? We sure did. This red velvet cake smoothie recipe by Minimalist Baker takes breakfast to a new level with six simple ingredients that mimic one of our all-time favorite cake flavors. (Sorry, vanilla and chocolate, this is so much better.) It combines cocoa powder, bananas, and dates for a rich, creamy, chocolatey flavor. But the real star of the show is the fiber-filled beets that not only support your microbiome but also give this smoothie a beautiful red velvet hue that’s hard not to fall in love with immediately.
Get the recipe: Red Velvet Cake Smoothie
5. Peanut Butter Banana Chickpea Shake
Did you know that if you look up the definition of chickpea in the dictionary, it’s synonymous with fiber? (Only kidding!) However, chickpeas have often been linked with promoting longevity thanks to their bountiful nutritional profile, including a whopping 11 grams of fiber per cup. This five-ingredient peanut butter banana chickpea shake by Minimalist Baker is made with wholesome ingredients like bananas, dates, peanut butter, almond milk, cacao powder, and, you guessed it, chickpeas. And this recipe isn’t just loaded with fiber to keep things flowing smoothly in your gut; it’s also jammed packed with protein in the peanut butter and chickpeas. Sounds like a win-win to us.
Get the recipe: Peanut Butter Banana Chickpea Shake
Want the golden child of smoothies? Look no further:
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