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Gut-Healthy Smoothie Recipe: Delicious, Easy, and Packed with Nutrients

Español If you’re looking for a delicious smoothie recipe to improve your gut health, this  smoothie is the perfect choice! It’s rich in gut-friendly ingredients like flax seeds, apples, and oats, which are packed with prebiotic fiber, a key player in maintaining a healthy digestive system.

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“This recipe provides a great source of prebiotics, and when combined with an even better source of probiotics like kefir, it can deliver even better results for your overall digestive wellness.” Registered Dietitian Grecia Villegas.

This recipe is not only easy to make, but it’s also versatile, making it a great addition to your daily routine for better gut health and overall well-being.

I love this quick and nutritious gut health smoothie recipe! It’s a great breakfast substitute that you can whip up in just 5 minutes—perfect for busy mornings or breakfast on the go!

Why Gut Health Matters

Your gut is often referred to as your second brain, and for a good reason! A balanced gut microbiome can boost your immune system, support healthy digestion, and even improve your mental health. This smoothie is designed to promote a healthy gut microbiome by nourishing your body with beneficial gut bacteria and essential nutrients. Are you having trouble to poop? Check out this natural Prune juice for constipation relieve.

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Benefits of Key Ingredients

  • Apple: Apples are rich in dietary fiber, particularly pectin, a type of prebiotic fiber that supports the growth of good gut bacteria. According to Healthline, apples can help with both constipation and diarrhea, making them a natural choice for digestive health.
  • Flax Seeds: These tiny seeds are a great source of fiber and omega-3 fatty acids, which promote a healthy digestive tract and reduce inflammation.
  • Oats: Oats provide soluble fiber that helps improve nutrient absorption and supports healthy bowel movements. Soaking them overnight makes them easier to digest and gentler on the stomach.
  • Almonds: Almonds are rich in healthy fats, protein, and prebiotic compounds, which help maintain a healthy gut flora.
  • Cinnamon: Cinnamon not only adds a warm, comforting flavor but also has antimicrobial properties that help combat bad bacteria in the gut.
  • Kefir: According to certified nutritionist Grecia Villegas, kefir is a powerful probiotic—packed with beneficial bacteria responsible for maintaining gut health and supporting the proper function of the microbiota. These good bacteria thrive on prebiotics, and for optimal gut health, it’s essential to include both probiotics and prebiotics in your diet.
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Ingredients

  • 1 apple (cored and chopped)
  • 2 cups of water, coconut water, or almond milk
  • 7 almonds
  • 4 tablespoons of rustic-style oats (soaked overnight)
  • 2 tablespoons of flax seeds
  • Juice of ½ lemon
  • 3 pinches of cinnamon
  • 2 tablespoons kefir
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How to Prepare the Best Gut-Boosting Smoothie

  1. Soak the Oats: The night before, place 4 tablespoons of oats in a container, add 1 cup of water, and squeeze in the juice of half a lemon. Let it sit overnight to reduce phytic acid, making the oats easier to digest.
  2. Rinse the Oats: In the morning, drain and lightly rinse the soaked oats.
  3. Grind the two tablespoons of flaxseed for easier digestion. Ideally, use ground flaxseed, as it’s much easier for the body to absorb its nutrients.
  4. Blend the Ingredients: Add 2 cups of water, the chopped apple, almonds, soaked oats, flax seeds, and cinnamon to a blender. Blend until smooth.
  5. Serve Fresh: Pour the smoothie into a glass and enjoy immediately to maximize its nutritional value.
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These 3 Smoothies for bowel Detox and colon cleanse are also some gut-healthy smoothies you can make so you do not get bored with the same flavors! 

Tips for Customization

  • Add Protein: Boost the smoothie with a scoop of protein powders or a dollop of Greek yogurt for extra grams of protein.
  • Go Green: Throw in a handful of spinach or kale for added nutrients and a beautiful green color and turn it into a green smoothie for gut health!
  • Sweeten Naturally: Use the natural sweetness of banana or a splash of coconut water if you prefer a sweeter smoothie.
  • Use Chia Seeds: Make variations with gut-healthy ingredients, substitute flaxseed for chia and apple for pear and keep feeding the good bacteria.
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FAQs

Can I take this smoothie every day?
Yes! This is a great gut-healthy smoothie to include in your daily diet. However, it’s always a good idea to vary your smoothie recipes to ensure you get a wide range of nutrients.

Is it safe for children and pregnant women?
Absolutely. This smoothie is packed with wholesome ingredients and is safe for kids and expectant mothers. Just make sure to control the portion size and avoid adding any supplements without consulting a doctor.

Other Gut – Friendly Smoothies you will Love!

gut healthy smoothie

Gut-Healthy Smoothie Recipe: Delicious, Easy, and Packed with Nutrients

This smoothie is one of my go-to recipes to improve gut health and support healthy digestion. It’s quick, easy, and filled with ingredients that not only taste great but also work wonders for your digestive system. Remember, no single recipe is a magic fix, but incorporating gut-friendly smoothies like this one into a balanced diet can make a big difference.
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Prep Time 5 minutes
Course Drinks
Servings 1 portion
Calories 276 kcal

Equipment

  • 1 Blender

Ingredients
  

  • 1 apple
  • 2 cups of water or almond milk
  • 7 almonds
  • 4 tbsp oats
  • 2 tbsp flax seeds
  • 1/2 lemon
  • 3 pinches of cinnamon
  • 2 tbsp kefir

Instructions
 

  • Soak the Oats: The night before, place 4 tablespoons of oats in a container, add 1 cup of water, and squeeze in the juice of half a lemon. Let it sit overnight to reduce phytic acid, making the oats easier to digest.
  • Rinse the Oats: In the morning, drain and lightly rinse the soaked oats.
  • Grind the two tablespoons of flaxseed for easier digestion. Ideally, use ground flaxseed, as it’s much easier for the body to absorb its nutrients.
  • Blend the Ingredients: Add 2 cups of water, the chopped apple, almonds, soaked oats, flax seeds, kefir and cinnamon to a blender. Blend until smooth.
  • Serve Fresh: Pour the smoothie into a glass and enjoy immediately to maximize its nutritional value.

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Nutrition

Nutrition Facts
Gut-Healthy Smoothie Recipe: Delicious, Easy, and Packed with Nutrients
Amount per Serving
Calories
276
% Daily Value*
Fat
 
8
g
12
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
3
g
Sodium
 
6
mg
0
%
Potassium
 
461
mg
13
%
Carbohydrates
 
52
g
17
%
Fiber
 
12
g
50
%
Sugar
 
21
g
23
%
Protein
 
7
g
14
%
Vitamin A
 
119
IU
2
%
Vitamin C
 
37
mg
45
%
Calcium
 
99
mg
10
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword apple smoothie, banana oatmeal smoothie, gut health, mexican green smoothie, oatmeal, oats smoothie
Tried this recipe?Let us know how it was!
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Gut-health smoothie
MS, RD Grecia Villegas

Hi! I’m Grecia Villegas, a Registered Nutritionist with expertise in diabetes, obesity, and chronic degenerative diseases. When one of Laura Muller’s recipes focuses on health, I supervise to ensure accuracy and nutritional balance. Thank you for trusting us to bring you delicious and health-conscious content! Learn more about me.

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