Earlier this week I had a 24 hour stomach bug thing – NOT fun! And just before my birthday :/ (Fortunately I felt much better on my bday 🙂 So all week I’ve been going easy on my stomach. One thing I’ve been making every day is this gut healing green smoothie.
It’s simple, refreshing, and full of gut-healthy ingredients. Best of all, it’s got plenty of healthy fats so it keeps me satisfied all morning.
Yup – here’s another avocado smoothie for ya! But I mixed it with a little banana, plenty of ginger, spinach, flax seed, hemp milk, and my plant-based protein powder. So good!
Bananas and Friends – The Good for your Gut Ingredients
So in an effort to keep my sugar consumption low, I generally skip the general go-to banana in smoothies. However, there is a reason bananas are often prescribed for an upset stomach – they’re great for your gut.
Specifically, bananas help to harmonize the health of the bacterial community that reside in your gut. Due to their high levels of potassium and magnesium, they may also help reduce inflammation, which is key when it comes to healing anything in the body.
The body becomes super depleted after any kind of digestive upset, so restoring the body with electrolytes and micronutrients – especially potassium, sodium, and magnesium – is key to recovery.
Next up – avocados. Avocados are super healthy for you (if you can tolerate them), and for your gut. This beloved fruit actually has more potassium than bananas, so they’re another excellent way to replenish your system. Plus they are high in fiber and contain healthy fats which nourish the gut lining, so it is wise to consume avocados, particularly after a gut issue.
Ginger has long been a go-to stomach soother. It helps to reduce boating, gas, IBS, and other digestive disturbances, is a natural anti-nausea remedy, and may inhibit harmful bacteria in the digestive tract. It’s also a potent anti-inflammatory, not to mention the number of other health benefits it contains.
Ground flaxseed is a regular addition to my smoothies because not only is it a good source of plant-based Omegas, it’s also high in soluble fiber and oils that lubricate the digestive system.
Spinach isn’t just high in iron – it’s excellent for gut health. Spinach and other leafy greens actually contain an enzyme that feeds the healthy bacteria in your gut. So they’re basically probiotics.
Cinnamon doesn’t just taste nice – it is also a super healing spice. It has actually been found to lower stomach temperatures as well as aid digestion. It also serves to protect the integrity of the digestive tract. It’s jam-packed with health benefits, which is why I have it every day!
While any plant-based milk will do for this green smoothie, I tried out hemp milk for the first time and so far I’m a happy camper. One cup packs in 4g of protein, which is pretty high for the plant milk family. It also contains a slew of nutrients, including omegas, magnesium, folate, zinc, and vitamin D, among others.
L-Glutamine is a powerhouse when it comes to gut healing. It is the primary fuel used by the cells in your gut lining – they can absorb it directly, so supplementation is highly effective. When it comes to bodily inflammation, L-Glutamine is one of the most important supplements to consider. It will help repair the gut lining, preventing toxins from escaping and entering the bloodstream. It will strengthen immunity as well.
Just before I began treatment, my nutritionist recommended that I add this to my smoothies, soups, whatever worked. In hindsight, my only regret is not continuing to take it post-treatment. I relaxed a bit once I was done and it simply was not top of mind.
Yet I’m sure my recovery would have been smoother had I been more diligent about the supplements. Now I’m 100 percent back on the bandwagon. You live, you learn!
Plant-Based Protein Powder
Protein provides the building blocks for our entire body, so consuming adequate protein is essential for any healing journey. A blend of plant-based proteins like pea, hemp, flax, chia, or maybe rice is good as it will provide a more complete source of amino acids.
Now for the super simple recipe!
Gut Healing Green Smoothie
A soothing and nourishing green smoothie that is tasty and good for your gut
- 1/2 banana the less ripe the better
- 1/2 small-medium avocado
- 1 in piece of ginger
- 1 large handful fresh spinach sub frozen if need be
- 1/2 tsp cinnamon
- 1 scoop plant-based protein powder
- 1 scoop L-glutamine
- small amount of sweetener of choice (honey, green leaf stevia, or monk fruit) if need be
Prep your produce then blend it up!
Want more smoothie recipes? Check these out: