5 Smoothie Recipes to Boost Your Gut Health

Everywhere we turn, there’s a new product, diet, or regime promising to restore our gut to its optimal state. While there’s no denying the importance of gut health and its profound impact on our overall well-being, it’s crucial to approach the idea of “gut healing” as a journey.

No single food or supplement can be a magic bullet for gut issues, and gut health is a complex mix of diet, lifestyle, genetics, the gut microbiome and more.

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.

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 smoothies for gut health recipes loaded with nutrients—especially fiber—to add to your morning routine.

1. Green Smoothie

Dairy-free green smoothies are packed with avocado and spinach, as well as vibrant and refreshing toppings including mango, pineapple and ginger. For those who don’t like the taste of bananas, you’ll be happy to know that the creaminess of this recipe comes from avocados, which are rich in heart-healthy fats and gut-boosting fiber. One avocado contains a whopping 14 grams of fiber, which is about half of your recommended daily intake. If you want to boost the nutritional value of this delicious smoothie, you can add antioxidant-rich matcha or other fiber-rich ingredients like chia seeds or flax seeds.

Best Green Smoothie Recipe

2. Orange Cream Smoothie

If your fondest childhood memory is of walking through the neighborhood ice cream truck every afternoon, this Orange Cream Smoothie recipe will instantly bring you endless joy. This creamy, dreamy smoothie combines gut-friendly ingredients like probiotic-rich Greek yogurt, vitamin C-rich orange juice, and vegetables. But why add veggies to a smoothie, you may ask? It’s rich in gut-boosting BFF, fiber and anti-inflammatory properties that promote healthier digestion.

Orange Creamsicle Smoothie - Slender Kitchen

3. Creamy Cold Brew Coffee Smoothie

Coffee contains two digestive superstars – soluble fiber and antioxidants. This is a big relief considering that for most of us, it’s nearly impossible to get out of bed in the morning until we’ve had at least our first cup of coffee. If that’s the case for you, this creamy cold brew coffee smoothie recipe will help you check two things off your to-do list, like a punch or two – one, eat a healthy breakfast, and two, get your lot in – the first thing in the day that needs to be energized. Done and done.

Easy Coffee Smoothie - The Wooden Skillet

4. Red Velvet Cake Smoothie

This Red Velvet Cake Smoothie recipe takes breakfast to the next level with six simple ingredients that mimic one of our all-time favorite cake flavors. It combines cocoa powder, bananas, and dates for a rich, creamy chocolate flavor. But the real star of the show is the fiber-rich beets, which 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.

Beet Detox Smoothie - Ilona's Passion

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? However, chickpeas are often associated with longevity due to their rich nutritional profile (they contain a whopping 11 grams of fiber per cup). This five-ingredient Peanut Butter Banana Chickpea Shake is made with healthful ingredients like bananas, dates, peanut butter, almond milk, cacao powder, and chickpeas. Not only is this recipe full of fiber for a smooth flow in the gut; it’s also full of protein from the peanut butter and chickpeas. Sounds like a win-win for us.

Peanut Butter Strawberry Banana Smoothie | Ambitious Kitchen

How Smoothies Can Help the Digestive System

Smoothies are generally easier to digest than if you sat down to eat a bowl of fruits and vegetables. The blending process helps to break down some of the digestive fibers which can help the digestive tract.

Additionally, it’s easy to include lots of healthy smoothie ingredients that have health benefits for the immune system and digestive health.

Try to focus on gut-healthy ingredients that benefit good gut health and healthy digestion such as: Greek yogurt (contains beneficial bacteria and a creamy texture), healthy fats like avocado or chia seeds, coconut milk, coconut water, non-dairy yogurt with good bacteria if you are on a dairy-free diet, and more.

Some people may find they have less abdominal pain and fewer digestive issues once they start drinking a breakfast smoothie with lots of prebiotic foods and probiotics.

Use the recipes above as inspiration and a great way to get started!