Gut healthy green smoothie recipe

Gut health is the foundation for overall health. Making supporting your gut with diet and lifestyle choices the building blocks of a healthy terrain. The new year is the perfect chance for a clean slate and a healthy gut. It has never been easier to get in gut-healthy foods than with our gut-healthy green smoothie. Keep reading to learn more about gut health and to check out our favorite gut-healthy smoothie recipe! Packed with nutrient-dense ingredients, this vibrant green elixir is designed to nourish your gut and support your journey to optimal health.

A healthy gut is a balanced gut. Meaning an equal balance between the good and bad bacteria in the gut microbiome. Yes, “bad bacteria” has an equally important role when it comes to overall gut health. So how do we keep a balance of good and bad bacteria and how do you know if you have an imbalance of gut bacteria? 

Symptoms of an imbalance of the gut microbiome 

• chronic gas 
• chronic bloating 
• chronic digestive discomfort
• chronic diarrhea 
• unexplained weight gain or loss (nothing in your routine has changed like diet or exercise) 
• food intolerances 
• skin issues (eczema, acne)
• chronic fatigue 
• depression 
• anxiety 
• mood swings

Gut bacteria is influenced by the food that we eat, lifestyle choices, and even the medication we take. What food we choose to fuel our body with and lifestyle choices like choosing to manage our stress in unhealthy or healthy ways are directly in our control. Making a balanced gut microbiome just a few habit changes away. To learn more about an unbalanced gut microbiome check out our post on “Leaky Gut”. But if you just want the footnotes, below are the key points to nourishing a balanced gut microbiome:

1. Diet: Diet: What you fuel your gut with directly controls the health of your gut. Focus on moving towards a high fiber, low sugar diet. Eating a balanced diet full of fruits, veggies, healthy fats, non-inflammatory foods, etc. The Autoimmune Protocol diet is well known for aiding gut health by removing inflammatory/possible troublemaker foods from one’s diet. It’s an elimination diet that reintroduces foods in phases which helps you root out hidden food sensitivities. Ultimately finding the foods that work with your body….and gut. Read our post on “The Autoimmune Protocol” to learn more about it and the elimination phases it’s comprised of. Talk with your doctor to find a diet right for you. 
2. Reduce unnecessary medication use: Many commonly used medications like NSAIDs, antibiotics, birth control, antacids, etc can throw the balance of good and bad bacteria off in the gut exacerbating preexisting symptoms and the state of the gut microbiome. When possible avoid using unnecessary medication. I am not saying don’t take medications you need like antibiotics. Talk with your doctor about your personal situation and focus on reducing the use of unnecessary medications like for example taking an antiacid after every meal instead of avoiding triggering foods. 
3. Manage stress: Unmanaged stress directly affects the physiology of the gut and not in a good way. Unmanaged stress can gastrointestinal motility, change gastrointestinal secretion, increase intestinal permeability (ie. leaky gut), negatively affect the gut microbiota, etc. Little habit changes like incorporating daily walks, yoga, meditating, and so on can help you cope with stress without harming the gut. ¹
4. Resetting circadian rhythm: The intestinal microbiome is regulated by the circadian rhythm; a 24-hour pattern that is responsible for regulating behavior, organs, and cells in all living organisms. So in lamens terms if your sleep schedule is off so is your gut microbiome. Work on resetting your circadian rhythm which to start can be going to bed and waking up at the same time every day.²
5. Incorporate gut-healing foods: 

• Probiotic-Rich Foods: Kimchi, miso soup, kefir, sauerkraut, yogurt, kombucha, etc. 
• Pre-biotic Rich Foods: Artichokes, oats, garlic, mushrooms, etc. 

The Gut-Healing Green Smoothie Recipe:

Gut healthy green smoothie

Print Recipe Pin Recipe

Ingredients

• 1 cup Fresh spinach
• 1/2 A cucumber
• 1/4 An Avocado
• 1 Banana
• 1/2 cup Pineapple
• 1 tsp Fresh ginger
• 1 tbsp Ground flax seeds
• 1 cup Coconut water
• 1 tbsp Chia seeds

Instructions

• Place all the ingredients in a blender
• Blend until smooth and creamy
• Pour into a glass and enjoy!

The Gut-Healing Benefits:

1. Rich in Fiber: The combination of spinach, chia seeds, and flaxseed meal provides a generous dose of fiber, promoting a healthy digestive system.

2. Hydrating Properties: Cucumber and coconut water contribute to the smoothie’s hydrating effects, supporting optimal gut function.

3. Anti-Inflammatory: Ginger and pineapple bring anti-inflammatory properties to the mix, reducing inflammation in the gut and aiding in digestion.

4. Probiotic Support: The prebiotics from bananas, along with the nutrient-rich ingredients, create an ideal environment for the growth of beneficial bacteria in the gut.

5. Nutrient-Dense: Avocado adds essential vitamins and healthy fats, ensuring your body receives the nutrients it needs for overall well-being.

Incorporating a gut-healing green smoothie into your daily routine is a delicious and effective way to support your digestive health. This nutrient-packed elixir provides a plethora of benefits, from promoting a thriving gut microbiome to reducing inflammation. Make this green smoothie a part of your wellness journey and toast to a happier, healthier gut! If you want to learn more about gut health check out our “Leaky Gut” blog post for an in-depth look! 

Citations:

1. https://pubmed.ncbi.nlm.nih.gov/22314561/#:~:text=The%20major%20effects%20of%20stress,mucosal%20blood%20flow%3B%20and%206
2. https://pubmed.ncbi.nlm.nih.gov/27793218/