There’s a reason smoothies are the go-to breakfast, pre-workout, post-workout, or afternoon indulgence of choice for so many people—they’re delicious, convenient, satisfying, and endlessly customizable to virtually any preference or diet.

Gut health has been a buzzy topic lately, and with good reason—the gut contains over 70% of our immune system and most of our body’s happy-making hormone serotonin, and its processes make a major contribution to our overall health. There are plenty of ways to support gut health (shout out to our 3-in-1 gut health supplement, Synbiotic+), but we’re always in favor of a food-first nutrition philosophy, and these gut health smoothies are one of the best and easiest ways to keep good habits up.* (2)

If you’re looking for a general guide for optimal ingredient ratios, we put together a blueprint for how to build a nutritionally complete smoothie, but to make it extra-easy, here are 3 nutritionist-approved gut friendly smoothie recipes packed with thoughtful combinations of gut-loving ingredients (greens! fiber-rich carbs! yogurt and kefir!) to add to your rotation.

Pro tip: we’ve written these recipes with the ingredients listed according to our recommendations for how to layer them in your blender for the smoothest possible results. Liquids first always! (1)

The Super Green Smoothie

There are few things more satisfying to look at than a vibrant green smoothie—they are such a great way to get a few extra servings of veggies in. To make a green smoothie for gut health, you’ll use fresh or frozen foods with high probiotics and prebiotics. Customize as you see fit!

The Vacation Smoothie

This smoothie for gut health (and protein) support will instantly transport you to a faraway beach. Picture it: you're completely blissed out and stretched out with a good book on a chaise lounge, not a care in the world. This recipe contains hydrating coconut water and fiber-rich banana, but it's superstar ingredient is papaya, which contains digestive enzymes like bromelain and papain that help the gut break down proteins and support an overall happier digestive system.* (3,4)

Freezing the papaya and using other frozen fruits like mango and pineapple gives this smoothie a refreshing frozen temperature and texture—plus, it keeps extra papaya on hand for future gut friendly smoothies, too!

The Treat Smoothie

You know that one fancy drink you get at the coffee shop on those special occasions where you really need it? The one with so much sugar it’s basically candy, that makes you crash an hour later? This is that drink, except it’s a gut friendly smoothie packed with nutrients to keep our gut happy and keep us going all day long.* Chai latte, eat your heart out!

Well, there you have it: 3 absolutely scrumptious gut health smoothies for anytime of day and bonus: they even provide some extra protein support too. Think of these recipes like a springboard—taste and test. We hope you get get inspired!

References:

1. Kelli Foster (2019, May 1). A Layering Guide to a Better Smoothie. Retrieved from The Kitchn.
2. Wu, Hsin-Jung, Wu, Eric. (2012). The role of gut microbiota ....
3. Pavan, Rajendra, Jain, Sapna, Kumar, Shraddha, and Ajay*. (2012) Properties and ... Application of Bromelain: A Review. Retrieved from Biotechnol Res Int.
4. PATEL, T. (2016). PAPAIN ENZYME: A DIGESTIVE AID. Retrieved from International Journal of Clinical and Biomedical Research, 2(1), 52–53.