Here’s a recipe for healthy gut smoothies that may help you improve digestion and heal your gut.
How to Make Healthy Gut Smoothies
The Linden Botanicals team developed a simple and healthy gut smoothie recipe to support your native microbiome. Healthy gut smoothies are blended drinks of fresh fruits, dark leafy greens, supplements, and a selection of our extracts that will help to improve your gut health while also energizing you and transforming your body from the inside out. (You might even improve your memory while you’re at it.)
Best of all — they taste great!
Tips for Making Healthy Gut Smoothies
Before I show you how to make healthy gut smoothies, I’d like to share 3 important tips.
1. Incorporate Healthy Foods
Healthy gut smoothies incorporate healthy foods. Sounds like a no brainer, right? And yet it’s common enough to fill smoothies with too much fruit and no leafy greens. It’s also common to fill them with artificial sweeteners, Stevia extract, and processed sugars.
Leafy greens are packed with nutrients, vitamins, minerals, antioxidants, and high-quality amino acids, making them critically important. Don’t leave them out! Leafy greens include spinach, kale, microgreens, romaine, Swiss chard, collard greens, cabbage, watercress, romaine lettuce, bok choy, and endive.
Gut health smoothies also incorporate strawberries. Recent studies from the University of Massachusetts found that strawberries can help improve the symptoms of inflammatory bowel disease (IBD). Strawberries also contain antioxidants and flavonoids, including resveratrol, which can help decrease blood pressure. Resveratrol helps relax the arterial walls, decreases the pressure in the arteries, and promotes better circulation. Strawberries also contain polyphenols, which can reduce the inflammatory response in the body.
2. Freeze Your Fruits
Want your healthy gut smoothies to be thicker and less liquid-like? Freeze your strawberries. And if you choose to include banana, you can freeze it too!
Tip: You can also freeze your leafy greens in a freezer-safe bag. Just make sure to add your frozen greens straight to the blender (don’t defrost them before use).
3. Incorporate Supplements and Extracts
Supplements are herbs, vitamins, minerals, and other healthy substances you can add to a smoothie. Healthy gut smoothies incorporate the following supplements, all of which specifically support gut health and reduce inflammation:
Phyllanthus niruri (Chanca Piedra)
Sourced in the Amazon region of Peru, Phyllanthus has 100+ bioactive compounds. It’s a powerful antioxidant, it’s a nootropic, and it’s the world’s best synergistic adaptogen. No other plant in the world offers more health benefits.
Phyllanthus supports the digestive system, promotes healthy digestion, and addresses digestive disorders. It’s also used for constipation, irritable bowel system, flatulence, ulcers, vomiting, kidney stones, and hemorrhoids. It maintains regular elimination, helping to clear accumulated toxins in the gut. READ THE PHYLLANTHUS FAQ.
Ocimum sanctum (Tulsi, Holy Basil)
Used for thousands of years, Ocimum is prevalent in ancient Greek, Unani, and Ayurvedic systems of holistic health. Like Phyllanthus, it’s a powerful nootropic, an adaptogen, and an antioxidant.
Ocimum tea facilitates healthy liver function, which is a must for improving digestive health. It also supports proper metabolism, absorption, and assimilation of lipids, carbohydrates, and proteins. Tulsi is gastroprotective, which means it has the ability to increase gastric defensive factors like mucin secretion, cellular mucus, and the lifespan of mucosal cells. READ THE OCIMUM FAQ.
Hemp Seeds (Hemp Hearts)
Two tablespoons of hemp seed offer 2 grams of fiber, 5 grams of protein, 300 mg of potassium, 15% of your vitamin A needs, and 25% of your daily iron needs. Nutrient-dense hemp has a unique fatty-acid profile that includes common omega-3 and omega-6 fatty acids, as well as less common stearidonic and gamma linoleic acids that fight inflammation and protect your heart and immune system.
A cup of plain Greek yogurt can help you meet recommended dietary guidelines for low-fat dairy products. Greek yogurt may also be easier to digest because of the bacterial breakdown of the milk’s sugars. And it’s packed with probiotics. Probiotics are healthy bacteria that may boost your immune system and decrease stomach issues, such as diarrhea and pain. Finally, Greek yogurt is a great source of protein, calcium, B-12, and potassium.
Recipe for Healthy Gut Smoothies
Here’s our favorite recipe healthy gut smoothie recipe. (Makes 2 servings)
- 3 cups of leafy greens
- 2 cups of frozen strawberries
- 1/2 banana (optional)
- 2 cups of liquid [flaxseed milk or unsweetened (vanilla) almond milk]
- 1/2 t Phyllanthus niruri (Chanca Piedra)
- 1/4 t Ocimum sanctum (Tulsi, Holy Basil) (optional)
- 2 T hemp seeds
- 1 cup of Greek yogurt (optional)
- Tightly pack leafy greens in a measuring cup and then toss into blender.
- Add liquid [flaxseed milk, (vanilla) almond milk, or water] and blend well.
- Add strawberries, supplements, and extracts. Blend again until smooth.
- Adjust consistency to your liking — add ice to thicken or add more flaxseed milk, almond milk, or water to thin it out.
- Pour your healthy gut smoothies into two glasses and enjoy!