If you want the best smoothie of your life that will improve gut health, we have the recipe for you! Today, many people enjoy smoothies as a convenient, delicious way to obtain nutrients. They make a perfect on-the-go snack, quick breakfast, or even a healthy dessert at night. Plus, you can choose from thousands of different recipes with the fruits and vegetables of your choosing–or a classic green smoothie. What’s not to love?!
However, according to your tastebuds, the best smoothie may not always have the most significant health benefits. For instance, many smoothies at restaurants have added sugar or other sweeteners that lower the nutritional value. Even if you make them at home, they can still spike your blood sugar by adding too many fruits.
Luckily, a gastroenterologist explains how to make the best smoothie that balances healthy fats, proteins, and carbohydrates. Read on if you’d like to make this tasty smoothie yourself!
How to Make the Best Smoothie to Improve Gut Health
Ingredients For the Best Smoothie
*Note: If ever unsure about any ingredients, always consult first with your doctor regarding any personal health matter you may deal with.
- Dr. Bulsiewicz recommends using bananas as the base of your smoothie, as they have a thick, creamy texture. If you can freeze the bananas beforehand, it will make for an even more luscious smoothie! A medium-sized banana contains about 3 grams of soluble and insoluble fibers. These fibers improve gut health, speed up digestion and promote regularity. However, since one banana packs about 14g of sugar, you may want to use half and save the rest.
- Dark, leafy greens. You should also include some greens to balance the sugar from the bananas. Cruciferous vegetables such as arugula, broccoli sprouts, and cauliflower have tons of fiber and make a great addition to a smoothie. Arugula and broccoli sprouts, in particular, contain high amounts of sulforaphane. This sulfur-rich compound offers great antioxidants that may lower cancer risk and even improve glucose levels in Type 2 diabetes. However, if you’re not a fan of either vegetable, any leafy greens will make this the best smoothie.
- Berries such as blackberries, blueberries, and raspberries have been called superfoods. They have vital nutrients such as soluble fiber, Vitamin C, manganese, Vitamin K1, copper, and folate. They’re also low on the glycemic index, meaning they won’t spike your blood sugar. Finally, berries provide ample antioxidants like anthocyanin and polyphenols, which lower oxidative stress. One study found that blackberries, blueberries, and raspberries have the highest antioxidant content of any fruit!
- If you want the best smoothie, Will recommends adding flax, hemp, and chia seeds. They’re packed with soluble fiber, omega-3 fatty acids, and plant-based protein, making this a well-rounded smoothie. Hemp seeds, in particular, offer relatively high amounts of protein. In fact, it adds up to around 25% of total calories. 2-3 tablespoons will provide about 11g of protein, similar to one serving of beef or lamb.
- Milk of choice. Add plant-based or cow’s milk to top off the best smoothie you’ll ever have. Will prefers oat milk since it has a creamy texture and offers beta-glucan, a soluble fiber that may lower bad cholesterol. One study found that people who consumed 3.5 grams of beta-glucan daily for 5-6 weeks reduced their LDL cholesterol by 4%. You’d only have to drink about three cups of oat milk daily to achieve similar results.
Making This Nutritious Smoothie
So, now that you know about the plentiful health benefits, we’ll tell you how to make this delicious smoothie!
- Put 1/2 frozen banana, 1/2 cup arugula, and 1/2 cup of broccoli sprouts into a high-powered blender.
- Next, add 1 cup of frozen blueberries, 1 tbsp. Of ground flaxseeds, 1 tbsp hemp seeds, and 1 tbsp chia seeds into the mixture.
- Add 1-2 cups of oat milk or enough to cover the ingredients. You can always add some water if needed.
- Then, blend the ingredients until thoroughly combined, pour into a glass, and enjoy! You can also add cacao nibs or shredded coconut on top for extra texture and nutrients.
Other Delicious Smoothie Recipes To Try
1. Banana, Ginger, Orange, and Strawberry Smoothie
When you think of smoothies, ginger might not come to mind as a typical ingredient to use. However, ginger can help lower inflammation and contribute to healthy gut bacteria. One study even found that it helps reduce belly fat, a bonus. The bananas, strawberries, and oranges mask the strong taste of the ginger, balancing it with sweetness. It’s a perfect combination to try and also requires only a few ingredients.
To make the smoothie, blend:
- One frozen banana
- Two cups of frozen strawberries
- 1 inch of peeled fresh ginger root
- 1/4 cup of orange juice
2. Matcha Fruit and Green Tea Smoothie
Chinese Zen Buddhist monks have been drinking matcha green tea for hundreds of years to improve their meditation. In addition to the mental calmness the tea induces, it can also help burn fat and boost energy without causing anxiety.
To make this green tea smoothie, blend:
- Two teaspoons of matcha green tea powder
- Two frozen bananas
- Two large handfuls of spinach
- One large frozen mango
- One cup of plant-based milk (for additional creaminess, use oat or coconut milk)
Final Thoughts on The Best Smoothie Recipe For Your Gut
Everyone will have a different opinion on the best smoothie they have ever had. Some people enjoy peanut butter and chocolate, while others prefer green smoothies. However, the recipe above should appeal to even the pickiest smoothie consumers because it includes a little of everything.
You get the creaminess from the oat milk and frozen banana, the sweetness of berries, and the protein from chia and hemp seeds. Also, don’t forget about the antioxidants from all those leafy greens! All of those ingredients will ensure a healthy gut and happy taste buds as well.
If that doesn’t sound like the best smoothie to you, feel free to give the other recipes a shot! They would make a perfect green smoothie to provide you with energy for the day ahead.