Smoothies For Healthy Digestion
Ok. Digestion isnt the coolest topic, but its a favorite at Loveleaf Co. because poor digestion is the root of so many health issues . And smoothies are one of our go-to breakfasts .
Smoothies can be easier to digest because theyre blended , but here are a few tips to make them even more digestion-friendly.
Reasons Youll Love This Super Green Smoothie
Boosts The Immune System
The concentrated vitamins and minerals in juice have a positive, modulating effect on your immune system. This is super important because toxins, undigested food particles, and microbes that escape into your bloodstream when you have a leaky gut can cause an immune reaction and even lead to autoimmunity! Green juice contains raw vegetable enzymes that give your immune system a much-needed boost, helping you overcome the chronic symptoms and health problems associated with leaky gut.
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Gut Healing Green Smoothie With Ginger Banana And Avocado
Earlier this week I had a 24 hour stomach bug thing NOT fun! And just before my birthday :/ (Fortunately I felt much better on my bday So all week Ive been going easy on my stomach. One thing Ive been making every day is this gut healing green smoothie.
Its simple, refreshing, and full of gut-healthy ingredients. Best of all, its got plenty of healthy fats so it keeps me satisfied all morning.
Yup heres another avocado smoothie for ya! But I mixed it with a little banana, plenty of ginger, spinach, flax seed, hemp milk, and my plant-based protein powder. So good!
Why Is This Smoothie Good For Gut Health
Lets talk about some of the key ingredients in this gut healing smoothie and break down why theyre good for gut health.
I used to despise papaya. And honestly, I still sort of do but only when its room temperature. Sorry, but to me, it smells like sweaty feet and doesnt taste much better. But I found a way to enjoy papaya and thats by eating it frozen which makes it perfect for smoothies.
Papaya has long been known to be good for digestion. Its enzymes, papain and chymopapain help with both digestion and reducing inflammation. Often times, supplements will use one or both of these enzymes in over the counter digestive support formulas.
People in the tropics, where papaya grows naturally, have used papaya as a constipation remedy and to help fight symptoms of IBS for ages.
This article goes into much more detail about all the benefits of papaya.
If you have pets, you may know that pumpkin is often used to help upset stomachs in dogs. So it should be no surprise that for the same reasons, pumpkin puree is great for humans too.
Pumpkin is rich in fiber which can both help keep you fuller longer and combat constipation. Its also a rich source of vitamins, including vitamin A which can be depleted for those with gastrointestinal issues.
An oldie but goodie is this pumpkin banana smoothie, Id probably make a few additions/swaps to that recipe today but its a good starting point for another smoothie recipe with pumpkin.
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Apples: An Apple A Day Keeps The Doc Away
Maybe the easiest fruit to find, apples are an excellent dietary addition.
They are high in fiber. And, a 2014 study in Food Chemistry found green apples boost good gut bacteria.
Eat apples raw as a snack. Or you can even enjoy them stewed. Stewed apples have been found to be good for your microbiome, and they may also help to heal your gut.
When buying apples, choose organic if possible because apples are on the Environmental Working Groups Dirty Dozen list of produce with the most pesticides.
Health Benefits Of Green Smoothies For Bone Health
The health of your bones depends on several factors, including your diet.
Green smoothies are a great way to give your bones the nutrients they need to stay healthy and strong.
Green smoothies are packed with nutrients like calcium, magnesium, and vitamin K.
These nutrients play an essential role in bone formation, which means they can help reduce your risk of developing conditions like osteoporosis, arthritis, and rheumatism.
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Supports A Healthy Inflammatory Response
Juicing is a powerful weapon against leaky gut because of the high concentration of antioxidants and polyphenols in green juice. This is one advantage juicing has over smoothies. Whereas you might put a cup or two of greens in your smoothie, to extract enough liquid to make a juice especially from leafy greens such as mustard greens, collard green, and Swiss chard you need a TON of produce. Juicing ensures youre getting an abundance of phytonutrients to help combat inflammation in your gut.
Nutritional Value Of Green Smoothies
Heres a quick look at the nutritional benefits of leafy greens: Leafy greens are packed with nutrition. They are a great source of non-dairy calcium, magnesium and Vitamin C. And they contain carotenoids that may help protect against macular degeneration and foliate to guard against heart disease and cancer. See link here for our range of: Green Smoothie Recipes
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Tips For Choosing A High
Not all juice is created equal. If you want to the benefits of green juice without any of the drawbacks, use the following tips to navigate the wide world of juicing:
- Steer clear of sugary, store-bought juices.
Pre-bottled juices in the refrigerated section of your grocery store might seem to be a convenient even healthy option. However, buyer beware! Many store-bought varieties contain upwards of 20, 30, or even 40 grams of sugar per serving, and each bottle tends to be at least 2 servings. Make sure to read the labels before you buy to avoid an intense blood sugar spike.
- Avoid plastic cups or bottles.
Another reason to stay away from store-bought juice is that they are often stored in plastic bottles, or served in plastic cups at the juice bar. Chemicals from the plastic can leach into your juice and cause all sorts of health issues, including estrogen dominance.
- Choose juice made with organic produce.
Juicing concentrates huge amounts of produce into a very small liquid portion. Its one reason why juices are so high in antioxidants! That also means if you buy juice NOT made from organic produce, youre getting exposed to extremely concentrated amounts of pesticides, herbicides, and other toxins found in conventionally grown foods. Go organic whenever possible.
- Make your own juice.
Have you tried drinking green juice for leaky gut? Share your experience in the comments below!
For more information
The Simple Green Smoothie
Good gut health requires a regular supply of soluble fibre and plant-based nutrients. Starting your day with this simple green smoothie is a great way to introduce some healthier options or to top up on your fibre intake.
Many of my patients have seen great benefits by adding a Green Smoothie to their daily routine. Here is my simple and tasty recipe, which contains about 220 calories, 6g of protein and three of your five-a-day.
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Cashew Butter & Raspberry Smoothie
This smoothie is another way to get a dose of digestion-supporting zinc and probiotics. Cashews are an excellent source of zinc, and we use them in both whole and milked form in this smoothie that’s inspired by a peanut butter and jelly sandwich. Of course, it isn’t a PB& J without the J. We use frozen raspberries that add a beautiful pink color along with 9 grams of fiber, a key macronutrient for digestive health. We round out this recipe with probiotic-rich, high-protein cottage cheese for a creamy texture.
Get our recipe for Cashew Butter & Raspberry Smoothie.
Sauerkraut: Fermented Cabbage With A Distinctive Flavor
Sauerkraut is a staple in German cuisine. You can find it in most grocery and health food stores, but its even better to stick with homemade varieties to achieve the full nutrient value.
Fermented cabbage is high in B vitamins and helps you absorb iron, too.
You can pile it on a carrot dog, add it to a German-inspired Buddha bowl, or use it to season just about any grain, legume, scramble, or vegetable dish.
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Ingredients For Healthy Gut Smoothie:
Kefir/Yogurt : Big picture: your body is chock FULL of microbes, both good and bad. When bad bacteria is the majority party in the house, you become more susceptible to illness, stress, fatigue, and overall crappy mood syndrome. Oh, and you have a lower sex drive, true story.
Your goal is to maintain a healthy gut flora so that good bacteria dominate, thereby keeping not just your digestive system happy, but your whole being. Kefir and yogurt are full of probiotics, which help fight any bad microbes that already exist in your digestive tract, as well as creating a nourishing habitat where good bacteria can reign.
For the purpose of this smoothie, I recommend using kefir, as it contains three times more probiotics than yogurt. I use goat milk kefir I buy from the grocery store when I dont have a batch of homemade kefir going. You can also make your own kefir or yogurt at home for a more cost-effective and controlled way of getting your probiotics.
For those who are dairy-free, you can also make coconut milk kefir and use an unrefined sugar versus cane sugar in order to fit all of your dietary needs. To get the know-how on making kefir and other naturally fermented probiotic drinks at home, check out my book,Delicious Probiotic Drinks).
Oh, and if youre going to use store-bought cows milk yogurt for this smoothie, just be sure its made with whole milk from grass-fed cows.
Super Green Smoothie Recipe For Healthy Gut
The delicious gut-healing green smoothie has all the wholesome ingredients needed to help soothe the gut and improve digestion.
This recipe is perfect for those experiencing gut problems such as IBS, bloating, stomach cramps, and other digestive issues.
Not only does this green smoothie have all the right ingredients to help combat leaky gut problems but it is also satisfying for the taste buds!
This recipe was inspired by Dr. Josh Axes gut healing smoothie. We made a few changes to his original recipe to suit the taste buds more.
- 2 tablespoons collagen powder
Blend all the ingredients in a high-speed blender for a couple of minutes or until it has a completely smooth consistency.
Serve in a glass and enjoy!
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Tempeh: A Traditional Soy Product Thats Been Eaten For Hundreds Of Years
This fermented soy food is becoming easier to find these days, with more and more eateries offering it on their menus and more stores stocking it on shelves.
A 2014 study in the Polish Journal of Microbiology showed that this popular protein can increase healthy bacteria, including Lactobacillus.
Try eating tempeh on sandwiches, in salads, or as a plant-based bacon alternative. Unlike most fermented foods, however, tempeh should be thoroughly cooked before you eat it. And most people find that it needs a lot of seasonings to taste good because plain tempeh can be a bit bitter and very bland.
As with all soy products, choosing organic is best if you can.
How To Meal Prep Green Smoothies
Create smoothie freezer kits this is my favorite way to prep smoothies ahead of time. I put all of the ingredients into a freezer bag, label, and freeze. I recommend placing the components that you want to blend first into the bag.
Store in mason jars for 1-2 days. If you dont want to break out the blender every day, storing blended smoothies in the refrigerator is helpful.
Keep in mind that the flavor wont necessarily change, but the texture will. When I store blended smoothies in the refrigerator, Ill give it a couple of shakes before drinking.
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Berry Smoothie With Spinach
1 cup organic baby spinach 1 cup frozen organic blueberries 1 cup frozen organic raspberries 2 teaspoons your favorite greens powder or spirulina 1 tablespoon probiotics/acidophilus 1 tablespoon fresh ginger Bee pollen to line your glass rim
1. Combine all ingredients in a blender and blend until smooth. Divide among three glasses and enjoy.
Looking for other ways to support your gut health? Check out this RD’s top tips below:
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When To Drink This Colon Cleanse And Liver Detox Smoothie
In order to see real results try to do a morning routine for a few weeks. Drink this colon and liver detox smoothie on an empty stomach followed by a diet low in processed foods and lots of water.
This will speed up the elimination of waste from the colon and liver. The colon is the bodys sewer system, and if not treated properly can accumulate toxic poisons. These are reabsorbed into the bloodstream, so we definitely want to avoid that.
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Why Gut Health Is Important For Your Body And Your Mind
The gut is composed of a whole host of microbes that affect your physiology and keep your body and brain functioning as they should.
As studies tell us, these gut microbes affect the way you store fat, how you balance levels of glucose in your blood, and how you respond to hormones that make you feel hungry or satiated.
The wrong internal mix can set the stage for obesity and other health issues later in life.
Scientists have also found that gut bacteria produce neurotransmitters that regulate your mood including serotonin, dopamine, and GABA.
Researchers have also discovered that a nervous system in your gut communicates with the brain in your head. It also plays a role in certain diseases and in mental health.
In other words, the wellness of both your body and your brain depend on your gut health.
Kiwis The Fruit With Edible Skin
This hairy brown egg originated in China, despite its association with New Zealand. Little known this side of the southern hemisphere is that the kiwi peel is edible! And as you already know, much of this superfruits benefits come from the skin. In fact, kiwifruit skin is a source of folate, vitamin E, and fiber.
One cup of kiwi will max out your daily recommended intake of vitamin C . This tiny fruit contains prebiotic fibers that even enhance the abundance of probiotic Bifidobacterium and Lactobacillus , as well as butyrate-producingFaecalibacterium hat help protect the gut and keep the microbiome balanced.
Mix it up a bit with kiwi bread or homemade kiwi sorbet. Try your hand at kiwi chutney or make kiwi ice pops for the hot summer months. Of course, its also a great addition to your daily green smoothie and fruit salads.
* TOP FRUITrecommended to Atlas Microbiome Test users.
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Kimchi: A Spicy Alternative To Sauerkraut
A Korean alternative to sauerkraut, kimchi is also fermented cabbage made with several different spices and ingredients. Common ingredients include salt, chili powder, onion, garlic, and ginger. Its sometimes traditionally made with a fish stock base, but its easy to find a plant-based version in stores or to make your own at home.
A 2014 study in the Journal of Medicinal Food confirmed that kimchi is high in probiotics, and is an excellent fuel for gut health. Other studies have shown that kimchi can help to fight cancer, obesity, aging, and constipation, while also contributing to your immune system, skin health, and brain health.
Eat kimchi in bowls, wraps, or as a seasoning on just about anything.
Pomegranates The Edible Ruby Jewel
Underneath its leather exterior, the pomegranate hides ruby-red, juicy seeds that are a perfect balance of tart and sweet. Celebrated by the ancient Egyptian, Greek, and Persian civilisations, it is a delicious powerhouse of nutrients.
This fruit is abundant in antioxidant and prebiotic polyphenols that support the presence of probiotic Bifidobacterium and Lactobacillus microbes in your gut. These phytonutrients even combat bad bacteria that are associated with infections and inflammation.
Pomegranate is widely popular in many cuisines worldwide, accompanying equally well sweet and savoury dishes. The seeds can be sprinkled over granola, salads, or desserts. You can even get creative and look to Iranian cuisine for something new, like fesenjan a traditional pomegranate stew with chicken and walnuts.
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Kefir: One Of The Most Probiotic
While this cultured product is traditionally made with dairy, its coconut or water-based counterparts can be even better and keep you free from the controversial health effects of cows milk.
You may be able to find dairy-free kefir in your area. Or you can order kefir starters and make it yourself using coconut water or nut milk. Just be sure that you dont oversweeten it because sugar can be bad for your microbiome.